How Are You?

Have you ever noticed how very common it is to ask and receive the question “How are you?”

 And interestingly, I’d guess 95% of the time or better we answer with something like “fine” or “great.”

 But how often do we answer this question honestly and vulnerably?

 How often do we reach out and seek support in times when we’re not “fine?”

 The world we live in today has more pressure, comparison, and visibility than we’ve ever had.

 We’re more connected than ever before because of technology but at the same time, we’re the most disconnected we’ve ever been.

 One of the things about my work that I have a deep appreciation for is the fact that over the years, my clients have opened up to me thousands of times.

 They’ve shared things they wouldn’t tell their own spouses or friends.

 I love that they have that level of trust in me and that I can be that outlet when it’s so needed.

 So, I’m here to tell you today…

 If you ever need support or an ear, Full Circle Fitness is here for you. Because if you’re human, you’re not always “fine.” And that’s perfectly ok.

How To Break Your Sugar Addiction

We’re going straight to the point here.

 We live in a country where sugar addiction is rampant. In fact, I think more people are experiencing it than not.

 There are all kinds of supplements and tricks available for purchase to help with this.

 From tongue numbing agents to pills and everything in between, there’s no shortage of companies trying to make money off of the addiction that most people fail to conquer.

 So, how do you do it you may ask?

 Here’s the real answer…

 Stop giving into your cravings.

 Ouch. Not what you wanted to hear – I know.

 But the truth is that we’re adults, and we can choose whether or not we give into cravings.

 Just remember cravings are just hormonal signals in the brain and they always come in waves.

The magic about not giving into sugar cravings is that they almost always pass.

 With time, they dissipate dramatically. It just takes practice and healthy habit forming.

 Most people simply don’t make it long enough to feel it.

 To make this a little easier on you, I have a challenge for you.

 The next time you feel a sugar craving coming on, give yourself 20 minutes. If after 20 minutes you still want the sweet thing, let yourself have it.

 I can almost guarantee the craving will pass if you give it the chance.

 Give it a shot and let me know how it works!

Love vs Hate

The mindset and perspective with which you approach your health and fitness journey can have a huge impact on your results and ability to sustain your results over time.

 You may have heard this phrase before, and it’s absolutely true:

 “Workout because you love your body not because you hate it.”

 If you take action from a place of self-loathing and wanting to fix something that you perceive as “broken,” you may find the motivation initially to get some results, but the likelihood of sustaining those results is extremely small.

 Instead, it is critical that you adopt the perspective of taking care of your health and your body because you love yourself.

 We get one body and one life…what a waste to not give it our best!

Benefits include: confidence, better sleep, more intimacy, prolonged lifespan, avoidance of lifestyle related diseases…to name a few.

 So, find that drive and desire to take care of the one body you’re so lucky have and give it your very best.

 You with me?

Be The Change!

One of the most powerful ways to not only stay committed to your fitness and health routine but to actually fall in love with it is by supporting and recruiting those you care about to join you.

 Less than 7% of people in the western world are “chronic exercisers” – meaning they’re consistent with exercise multiple days per week for an unending timespan.

 That’s sad and scary.

 But one of the ways to ensure you get into the 7% is to lift up those around you.

 Lead them to join you in health. Recruit them in your mission to make everyone and everything in your life stronger, happier, and more vibrant.

 Don’t let them buy their own excuses (and you don’t buy your own either).

 Because you know you love and care about those who are close to you.

 You want the best for their health, strength, confidence, and more.

 Start the change and be the change.

 Take them by the hand and ensure that you and those you love never sit on the sidelines of life again.

 

Words, Thoughts, and Weight

Want to hear something crazy?

 The way you speak to yourself directly impacts the way your body looks and feels.

 It’s not just about exercise and food!

 We become what we believe ourselves to be. We become the emotional weight we carry.

 And today I want to share a few ways that you can actually change your body with your words and thoughts.

 This is NOT crazy woo-woo stuff – it actually works! Ready?

 1.     Release the shame and guilt you may be carrying. This, of course, is easier said than done, but if you want a strong, healthy body, it must be done.

2.     Speak to yourself like you would speak to a best friend.

3.     Develop strong connections with others who are like-minded and share similar values. Humans thrive on connection, but sadly, we are more disconnected than we’ve ever been.

4.     Forgive those who’ve hurt you. Holding on to negative emotions shows up in our bodies in a variety of ways.

5.     Ask for help. It’s ok that you can’t juggle it all alone. If being healthy in mind, body, and spirit is a priority for you, you’re going to need people in your corner.

This is going to be different for everyone. For some, it may be reconnecting with an old friend. For others, it may be hiring a trainer or even a therapist. It may mean opening old wounds and having difficult conversations.

 But at the end of the day, releasing what’s weighing you down emotionally is key to being your physical best.

Here’s to your best self.

When You Want To Give Up

Humans, by nature, are not designed to be crazy enthusiastic about going to the gym or getting fit.

 Truthfully, our DNA wants us to do what we have to do to hunt and gather food then reserve our energy supply.

 You see, our wiring hasn’t caught up with how quickly we’ve progressed as a species over thousands of years.

 Even 100 years ago, food was much harder to come by than it is today.

 So, between the temptation of any food you can imagine at your fingertips constantly and the fact that our DNA has us wired to conserve energy, it’s no wonder more people than ever struggle with their weight.

 And I believe this wiring is one of the reasons so many people struggle to stay consistent in their fitness and why the yo-yo approach is so real.

 Since you’re not required to gather food to eat and you’re probably not going to be chased by wild animals randomly like our ancestors, we’ve got to find another way to stay on track. J

 Here are a few things to consider…

 Think about the feeling and the end result. How will you feel in your skin 24/7 when you achieve your goal? I promise that alone is worth it.

 Acknowledge your DNA and do it anyway. J You’re not too lazy, too tired, or whatever the thing may be. Regardless of whether or not you want to take care of your body, don’t even give yourself the choice.

 Think 6 months into the future. Things will either be better or worse with your health and body. What choice do you want to make?

 I hope that gives you some good things to think about and motivation when times feel tough!

Simple > Complex

Have you ever noticed that there is more information available to us than EVER before about fitness, nutrition, fat loss, and really everything health-related but somehow people are struggling more than ever to gain control of their health, weight, and fitness?

 There are a few reasons for this.

 First, I think it’s because people want there to be the “one magic way” that’ll get them a result. So, we end up spending time and effort looking for the magic solution that doesn’t really exist.

 This is why fad diets exist.

 Second, we’re just plain confused! And it’s no wonder!

 It’s incredibly challenging to navigate thousands upon thousands of pieces of information about what you should do for your health and fitness…especially because they’re often very contradictory.

 So today, I’m breaking it down for you in the simplest way possible, and I guarantee if you do these things, you’ll be lean, healthy, and incredibly proud of your body.

 

1.     Exercise

a.   Perform 30 minutes of resistance training 3 times a week (specific for your body’s needs)

b.    Incorporate circuit workouts that elevate your heart rate to create a cardiovascular effect

c.     Walk every day, or Be Active for at least 30 minutes a day.

2.     Food

a.    Eat more veggies than anything else

b.    Then healthy fats . Americans undoubtedly get enough protein already, so focus on healthy fats like nuts, oils, and avocados. ( Try to reach for 50-70% fats of your total calories per day)

c.     Limit: alcohol, sugar, processed foods + snacking

3.     Lifestyle

a.    Sleep 7-9 hours a night

b.    Drink mostly water

c. Incorporate Intermittent Fasting into you daily routine (8 hour eating windows are the best, or 2 meals a day to start)

 Could we add to this list and increase its complexity? Of course! But there’s no need.

 Complexity is the reason so many people struggle. Keep it simple and you’ll start seeing results in no time.

 

8 Ways You’re Progressing That Aren’t Weight Loss

Look – I know it’s easy to get stuck on the scale when you want to change your body. I’ve even been guilty of this myself.

 But today I wanted to share some other ways you can check in with yourself to see you’re making progress…even if the number on the scale hasn’t changed.

 Check out my 8 ways you’re progressing that aren’t weight loss:

 1.     You feel a noticeable difference in your energy (for the better!)

2.     Your clothes are fitting looser and you feel more confident in them

3.     You check your essential measurements (waist, hips, thighs) and they’re smaller – even if the scale is the same

4.     You have an easier time with daily activities like walking up the stairs

5.     You’re able to maintain a weight lower than your previous weight

6.     You find it easier to make good nutrition choices

7.     Exercise feels more like a routine than a chore

8.     You feel stronger

 

So, there you have it!

 If you get stuck simply on the number on the scale, you’ll find yourself frustrated often.

Instead, I encourage you to diversify how you qualify success because at the end of the day, weight is simply one measure.

The Mindset That Gets You Results

I’ve talked to soooo many people over the years that just want the perfect plan.

 They think if they know exactly what exercises to do and what foods to eat, all of their body/fitness woes will be resolved.

 But deep down, I think we all know that’s not the truth.

 So, what should you really focus on in terms of your mindset to ensure success?

 It’s literally about training yourself to show up every day and not quit.

 If it sounds counterintuitive, it’s because it kind of is.

 We all think we need to know the thing – the plan – to get results.

 But the truth is that simply showing up is far more important in the long-term.

It’s about making Slight Edge choices day in and day out (read the book if you never have!). Because Slight Edge choices – the small and seemingly insignificant things – add up to your ultimate success or failure in any area of life.

 If you’re in a spot right now where you’re really struggling or just looking for the perfect plan, shift your mindset more to showing up daily and just not quitting on yourself.

 I think you’ll be amazed at the results.

Why Is Loving Ourselves So Hard?

I know you are an absolutely amazing human.

 You show up powerfully in the world, give so much of yourself, and you’re the best for others that you could possibly be.

 So, why do we often struggle so much to love ourselves?

 Seriously…we spend all day taking care of business and forget to acknowledge all that we are and all that we do.

 We feel not good enough for so many reasons…

 -standards placed on us by society we feel we haven’t met

-scars from childhood

-sadness from unkind words spoken to us or looks of judgement thrown our way

 We put these pressures on ourselves to DO, but it’s just never enough – even if we are the last ones to get our own attention.

 Life in 2019 leaves us feeling drained and chronically behind.

But I want you to know, that right here and right now you have more than earned your own love.

You’ve done and given to exhaustion, and I want to HONOR YOU for your selflessness.

So, take a moment…

Now close your eyes. Take a deep breath in. And with that breath, breathe in love + gratitude. And as you exhale, release everything you feel for yourself that isn’t love.

Repeat at least 10 times.

How do you feel?

Start everyday by using this technique. Always remember that Loving Yourself is the best first step towards living a healthier lifestyle and now more than ever the world could use a little more love.