Health

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!

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.

 

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.

 

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.

3 Ways To Lose Body Fat That Have Nothing To Do With Dieting

Even as a Fitness Professional, sometimes I feel my own head spinning with the amount of diet plans, supplements, coaches, and offers on the market.

It almost seems like every Facebook friend is selling a different solution.

So, today I want to offer you 3 ways that you can drop body fat that cost nothing and don’t require the next crazy fad diet...

  

1. Speak kindly to yourself. I fully believe that our bodies become what we say they are. If you’re constantly telling yourself that you’re fat or out of control, your behavior will reflect those things, and ultimately, so will your body.


2. Visualize yourself creating the body you dream of. In your mind’s eye, every single day see the version of you that you desire to become moving throughout your day, practicing the habits you want to commit to, and creating the body you want.


3. Pay attention to your triggers. Notice the emotion, experiences, and/or people surrounding your choices for bad food or skipping exercise. Change the routine. Surround yourself with different people. Choose to assign different meaning or emotions to those trigger experiences. Changing patterns and habits change outcomes.


Creating change is never easy, and sustaining it for a lifetime is even harder. But I promise that if you incorporate these behavioral pieces into your daily routine, you will begin noticing a huge difference in yourself that will also show up in how your body looks.

Risk vs. Reward

Playing it safe gets you nowhere but average. 

In my life, I’ve taken multiple substantial risks in terms of business, investments, relationships...

I’ve lost badly a few times. 

But I’ve also won big. 

I was thinking today about how most people aren’t willing to risk the loss despite desiring more for their lives - freedom, body, health, income, whatever the desire is. 

But instead of focusing on how they’re going to win, people focus on what they have to lose. 

They stay stuck. Complacent. Settling for average. 

Just about all of the great things that have happened in my life have come from taking risks.

Of course there have been times where I’ve stayed unhappy because the discomfort of taking a risk felt too great...and those always turn out to be unhappy times. 

There is no real reward without substantial risk. 

And there are no guarantees. 

But would you rather play it safe your whole life and career or take risk in exchange for something potentially extraordinary?

I always choose the latter.

 

Work-Life Balance Is A Myth?

There’s this concept of work-life balance floating around for years now.

 It’s this idea that there’s a magical ratio of work hours to home life hours to relaxation.

 And it’s elusive to most people because it doesn’t truly exist. Like everything else in life, your perfect balance is something YOU have to create.

 What does exist, however, is our ability to take ownership of our time, to schedule what works best for us, and to honor our commitments to that schedule.

 What will work for one person and make them feel balanced will be entirely different for another.

 So, to create some order in your life and give you a better sense of balance and control, here are a few suggestions:

 1.     Utilize a calendar. Literally everything from sleep time to workouts to downtime goes in that calendar. You won’t have to do this forever – just until the routine feels freeing, natural, and “balanced.”

2.     Don’t cross work and down time. This means bringing your work home with you. When there is no separation between work and home life, you always feel like you’re on the clock.

3.     Ensure you schedule doing things you LOVE every week. Interestingly, so much of our free time gets wasted with things like social media and TV, but including things that you really love and set your soul on fire will make you feel far more rejuvenated.

 Instead of hoping the mystical work-life balance finds you someday, try the above instead and see how much more productive and energized you find yourself!