I Don't Have Time for That

I do NOT have time to make lunches 🥙 in the morning. 

I give a LOT of credit to the parents who do. Our mornings don’t allow for that luxury. Most of the time I feel like I’ve been shot out of a canon just trying to make sure everyone is handled at on time-ish to school and work. 

In fairness, it’s my own fault. I like sleep so I prioritize that over making lunches. I would rather have the extra 10 minutes of sleep. 

Generally this means prepping lunches the night before when I’m making dinner. 

My other work around? I have stuff prepped and ready to go in the fridge that’s easy to make, healthy, and will hold up in my fridge for the week. 

Here’s one of my favorites!

I Love Chocolate

I’m not doing any diet that has me cutting out wine 🍷 or chocolate 🍫. 

Hold on, imagine my sing song voice…FUCCKKKKK that. Life is too short to be lived without some of the simpler pleasures especially when we’re all adulting like it’s a professional sport. So shit, if I want to have a glass of wine at the end of a crazy day with my hubby, whist enjoying our gorgeous view and catching up on our days, I’m going to.

I know that every single fitness expert says that abs are made in the kitchen and blah blah and I am NOT at all in disagreement with that sentiment. But I do feel like what people need as a result is a healthy relationship with food 🥘 so they know they can enjoy life but in moderation.

Yes I am saying that means you don’t eat chips and salsa at the restaurant until you pass out or feel so full that someone could roll you out of the front door of said restaurant.

It’s definitely an easier said than done sort of thing though and it definitely is directly impacted by how badly you want the goals you’ve set out to get.

When you want that goal so badly you can taste it, all of a sudden some of those other things don’t seem to matter as much.

But if you need that support, that guidance or for someone to be that voice in the back of your brain asking if you really need that WHOLE bag of cookies, I got you.

Slow Cooker Recipes for the Mama Who Hates to Cook

$2.99

I Will Not Weigh My Food

Don’t ask me to weigh my food 🥘.

I’m kidding. But I will totally refuse.

I’m not a proponent of making super restrictive or insane dietary changes, unless medically necessary, when I coach someone because I know our relationship with food can be a tough one. 

We have this idea that in order to be “healthy”, we can’t have the things that we love. The occasional chips and salsa indulgence, a glass of wine with girlfriends, or some chocolate. We also think we have to calorically restrict ourselves to the point of deprivation.

The human body, and more importantly, the human mind is much more complicated than that. But the solution I want you to find is the harder one to obtain.

If you don’t have a healthy relationship with food you’re not going to get the transformation you want. All those things you restricted with your food will be for nothing because as soon as you stop, all the progress you made will totally stop.

I want to take the food you love 💕, the food your family loves and give you the transformation you want. 

Which means we have to examine your relationship with food as a whole, why you’re making the choices you’re making when it comes to what you get, and the appropriateness of those choices. It also means that at the end of it, you’ll be able to make choices about your food with  confidence, instead of beating yourself up for those choices.

Go To Dinner Recipes

$0.00

Winner of the Fitness Goal Award

The only one who’s going to make sure you achieve your fitness goals is YOU.

I know the one time you’re thinking you would actually ask for help, it won’t really do a whole lot. Even when you hire a coach, the work is still ultimately up to you.

The people I train who get the transformation they’re wanting, the one they crave so much they can taste it and the one they don’t tell anyone else about, are the ones who know that whatever happens is their doing.

They know that even with the support they have, the choices they make are ultimately their own and achieving their goals is ultimately up to them.

Want to know how they do it?

They show up.

☝️ it’s that simple. 

Not every workout 🏋️‍♀️ is going to be easy, not every workout 🏋️‍♀️ will be your best, and that’s ok 👍. Because in those no so awesome moments is where you truly build your strength and where you show yourself that you are WORTH achieving your goals.

What matters more is continuing to show up and to put in the effort even when the going gets tough or things don’t go as planned. That doesn’t mean it’s always going to be pretty but it does mean that you will progress because you’ll be consistent. 

My Pro Tip for establishing those consistent habits? Make appointments with yourself in your calendar like you would for the doctor or to get your haircut. Then don’t cancel. You wouldn’t cancel those other appointments so why would you cancel on yourself? Then keep doing that until showing up becomes second nature.

Grab Your Dumbbells!

$0.00

How Badly Do You Want the Challenge?

Training for me is badass because I get to see more than just the physical transformation of a person. Don’t get me wrong, I love seeing ole hit their weight loss goals, or get their body to the point of strength and capability where they can do things they didn’t think would ever happen. It’s amazing, it creates joy in my life because I’ve empowered someone to step outside of their comfort zone and into a more authentic version of themselves. 

But that physical transformation doesn’t just happen on its own and the more rewarding transformation for me is the internal transformation. 

We live in a society that’s very aware of the power of eating healthy and moving your body, but the reality is that most people half ass that effort. They’ll come in, they’ll workout but really it’s not their best effort. They’ll eat well but fail when it comes to eating well consistently. 

I don’t need to tell you what you NEED to do, I get to hold you accountable for what you know you should be doing. 

While I’m doing that with you, I’m waiting for that moment. I see it happen, gradually at first and then completely suddenly when you go from that half ass effort to the everything you’ve got to give effort. 

That transformation...I LIVE for that shit. In that moment everything about your energy and your aura changes. The confidence you exude is palpable. I know nothing will stand in your way and nothing I give you will be too much. 

Gone are the excuses and in its place is this inherent knowledge that you’re capable and deserving of actually achieving the goals you’ve set. You want the challenge because you know it won’t actually be that hard, and you know the change will be completely worth it in the end. 

We Don't Regress

I don’t care if you become stagnant or even plateau, but your ass better not go backwards. 

Life is going to get chaotic. That’s just a reality of adulting. Whether you work outside your home or not, between managing a household, pets, a family, or whatever it is that’s a priority to you, life can be crazy. The days pass by quickly and seem to be filled with a million things that NEED to get done but might not necessarily happen. 

I know exactly what happens to you when shit hits the fan and life seems crazier than normal. The first thing to go are your workouts. You just don’t have time right? You have this activity or that activity to get to, your kids need whatever they need from you, and frankly there’s just not enough hours in the day to get it all done. So bye bye fitness. You know what goes usually right after that? Your eating. I mean you’re not working out anyways so why worry about what your shoveling in your face? Plus you’re so busy that you don’t have time to even think about it. You’re more concerned with just having something as opposed to nothing at all. 

That’s all backwards motion to me. Regression at its finest. And no one is immune from it. But we have to have better coping mechanisms than that so when you are at the point where you can get consistent in your routine again, you don’t feel like you’ve been set back so far that there’s no catching up so there’s no point in TRYING to catch up. 

Don’t throw all your hard work out the window. When life gets crazy, we have to learn how to adapt and overcome. Have a plan for your week so you don’t get caught up in the chaos. Know the days that would work for you to get a workout in. Maybe that means you don’t get your workout one day, or maybe it means the workout is modified, but compensate for that in other ways. Be mindful of what you’re eating, make the effort to prep healthy snacks so you’re not grabbing for whatever is available and be intentional with your water intake. Maybe even cut out the alcohol on the days you know you’re not going to be working out. 

It doesn’t have to be perfect, this is all a journey and walking this journey means making the necessary adjustments to ensure you can still be making progress towards your goals. 

At the end of the day, don’t give up. Don’t quit on yourself and don’t go backwards. Remind yourself that your goals are still important and still deserved, even if the day isn’t perfect. 

Who Joins Your Workouts?

You’re gonna but a point in your workout where you invite in your inner critic or your inner athlete to join you. If you’re truly working out with the intention of getting stronger and creating a transformation for yourself, the majority of your workouts will get to the point where you’re totally over it. Your lungs are burning, your heart is on fire, and your mind starts wandering to all the other things you COULD be doing besides working out. Like doing your taxes. Go figure something so tedious could sound so much more appealing when you’re sweating your ass off.

Unfortunately, I think that most of us get to that place of being faced with adversity or a major challenge, and we tend to go to a super negative place in our heads. We tend to think about all the things we feel like we suck at and not all the things we’re fantastic at.

That critic in your head can get super freaking loud too. Sometimes that critic can get so loud that you start thinking “well maybe I’ll just stop now, I only have 5 seconds left on this interval” or you stop with a couple reps to go. Over time, it becomes easier and easier to just stop a little earlier on your workout. Then that eventually builds into avoiding the workout all together.

Every single person I train is an athlete. Every single person I train is strong and completely capable of finishing the workout they start. I’ll remind you of that every time you workout and you notice that negative voice starting to creep in.

You are so much stronger than you give yourself credit for and you are capable of so much more than you think. I know that. I know you can get through the workout you’re currently in and wanting to stop and you’re more than able to crush the next one too. Don’t doubt yourself. You got this.

Create Your Foundation

The strength you find today creates your foundation for tomorrow. 

We get into this horrible and self sabotaging place of comparing when we start our fitness journey. Because our fitness journey starts well before we put on the spandex and pick up a weight. Our fitness journey starts with us looking at the people around us, be it on social media or in person, and comparing how we look to how THEY look. You know who I’m talking about…it’s the woman who’s on kid #4, but kid #4 is only a month old and she already has a 6 pack. Mind you, you’re only on kid #1 and all you see when you look in the mirror is…fluff…

Whether or not we realize it, we take that negative energy into our workouts and it sabotages the hell out of our progress. What we want is the instantaneous result, the immediate feeling of being happy in the clothes we wear and being able to finally rid ourselves of the obligatory “mom” sweater. We’ve sat in this uncomfortable skin for far too long so by the time we’re doing something to get it gone, we want it gone NOW. Or yesterday. Whichever.

But that discounts the foundation that you’re building. That negative mindset is so much more likely to impede your progress because you’re always going to feel like it’s not enough. It’s not enough resistance, it’s not a high enough speed on the treadmill, it’s not enough weight on the bar…it’s not a fast enough result.

Keep something in mind for me when you find yourself in this place of frustration that really stems from guilt that things have gotten this far and that you feel this miserable: you didn’t get to the place where you felt like change was a necessary component of life overnight, and transformation that is done in a healthy and sustainable way, also doesn’t happen overnight.

Every single day in your journey towards your health and fitness goals is a building block from where you were yesterday. Enjoy the journey. Even if it’s not evident to you, single day you’re getting stronger, and more importantly, you’re putting a foundation in place of habits that will sustain your health and your strength while facilitating the transformation you’re seeking.

The process of change, albeit annoying AF and rip your hair out frustrating at times, is also beautiful. What an amazing thing to demonstrate to yourself daily that you are deserving of those goals and that you’re willing to do what it takes to reach those goals. Maybe you’re not there yet, maybe it’s your first day or you haven’t even started, but I KNOW you’ll get those goals and I’ll be cheering you along the whole way.

Perfection is the enemy of progress.

When I have a client who comes in with a fresh blow out or a face full of make up, I make it my mission in life to ruin it. Just being honest. I’m not saying you have to look a mess when you go work out, but come on now.

It also doesn’t have to be perfect. Nor does your workout. 

I don’t care if it’s your best workout EVER of A L L time or if you felt like you were the captain of the struggle bus. 

That’s how some days go. You sleep well, the nutrition is on point, you’re properly hydrated and the workout is amazeballs. Or maybe you’re hungover, your kid kept you up all night, you didn’t eat before the workout and the workout left you checking the clock every 2 minutes wondering “when is this gonna be done?”.

There are so many factors that go into working out. Shoot maybe you’re comparing yourself to the woman next to you with that full face of make up and the perfect body, oh did I mention she’s wearing a matching outfit? And it throws off your game.

Whether you realize the factors impacting your workout or not, there’s a bigger picture to be seen. 

That taking time out of your day, investing in yourself and in your journey, and just showing up for yourself is something to be celebrated. It indicates that you’re making progress even if the progress isn’t how you WANT it to look, you’re continuing to put those habits into place that will get you the transformation that you want and at the end of it all, even if you drive the struggle bus, it’s still perfect.

I Know You're Busy

I know you don’t have all the time in the world.

That’s why now that post baby weight you’ve been aiming to lose since you had your baby is now just extra weight because your baby is 10 years old.

It’s not because you didn’t want to lose weight or be able to get those skinny jeans on without laying on your bed to zip them up, it’s just because life got crazy and you didn’t know how to fit all those things to get yourself healthy into your day. You juggle so many things, you do so many things for so many people and you also need to sleep at some point so aspects of your own journey get put on the back burner.

Given that you don’t have endless amounts of time, you have to figure out how to maximize what little time you have to workout, meal prep, have balance and all the things. 

Everyone’s day and everyone’s schedule, as well as the demands that are placed on them look completely different, so how can you do this for yourself?

1. Pre-plan your workouts. If you have to wing your workouts, you’re going to waste what little time you have TO workout. Sit down with your schedule once a week, and plan your workouts into your week.

2. Keep the workouts short. If you know you’re not going to have 2 hours to spend on a workout, be realistic with the length of workout that fits into your day. Save the longer workouts for the days you know you’ll have more time. Ultimately you shouldn’t be stressed that the workout will take too long and will mess up your schedule for the rest of the day.

3. Factor in your shower/get ready time. When I break down my day and figure out when I’m going to workout, I also take into account that I’m going to need to shower after my workout. If I know I’m only going to have an hour to workout but I’ll also need 30 minutes to get myself presentable afterwards, I do a 30 minute workout (or maybe even 15 minutes of HIIT) so I have time to get ready without feeling like I’m being rushed.

Need more tips? Click the link below for an individualized scheduling call!