health

4 Ways To Show Self-Love

Most people think of candlelight bubble baths, drinking wine, or eating chocolates as self-care.

 And frankly, it can be.

 But if this stuff doesn’t resonate with you or help you move your life forward, there are other waysAnd because showing self-love and self-care is so important, here are 4 ways you can express self-love that don’t involve baths or consumption J…

 1.     Create space for yourself daily to reflect and dream – this can look like visualizing the life you want, journaling, or meditating. There’s no right or wrong, but you should feel inspired when you’re done. It doesn’t have to take more than 10 minutes per day.

2.     Take up a new hobby (or spend more time with one you already have). Uncovering new skills or finding ways to re-focus and release stress will do wonders for you.

3.     Spend time with friends. Too many people get caught up in the grind, hustle, and responsibility of life. So, make a commitment to yourself and your people to get together to share, talk, and laugh 2-4 times per month. It’s totally rejuvenating!

4.     Set a goal to help you level up and work toward it. This could be a fitness goal, a career goal, a money goal, a relationship goal, etc. It doesn’t matter what the category is, but humans thrive best when they have something to work toward.

 The key with creating success from these strategies is consistency and following through on them even when you don’t want to or you’re short on time.

 I promise this can change your mood, success, and your entire life

Don’t Let This Stop You

Stress is an unavoidable part of life that we all have to deal with – usually on a daily basis. Yet so often people use stress and busyness as an excuse to eat poorly and not exercise. You wouldn’t believe how many times I’ve spoken to people who say something like “I REALLY need your help, but things are just crazy right now. Can I start in 4 months?” Whoa. That’s 4 months of making yourself less healthy and delaying your own happiness and confidence. And for what? Because legitimately, that’s just a silly excuse that translates to “It’s not a priority right now.” No matter how busy or stressed people get, they typically still find time to eat and watch their favorite TV programs or surf social media. And the very old saying “Where there’s a will, there’s a way” absolutely applies to health and fitness.

So are you currently allowing stress or busyness to get in your way? In today’s world, there will ALWAYS be stress. There will ALWAYS be more things to do. But we can’t do them if we’re not healthy…or worse…if we’re not alive. I’m here today to call it like I see it and support you in making the decision to do what you need to do to be the best version of YOU!

Have you noticed this pattern in your life? If you’re ready to make a change, then maybe we can help. Feel free to email us anytime with questions you might have.

Find Peace In The Struggle

Life is a combination of every emotion under the sun. We live for the moments of happiness, joy, excitement, and all of the wonderful things that energize us, inspire us, and make us feel complete. But what about the tough stuff? Broken relationships, body disappointment, poor health and disease, financial struggles… I believe that some of the most powerful growth experiences of our lives will always come from our struggles. We won’t necessarily appreciate that struggle in the moment. In fact, we might hate it and wonder why something so awful is happening to us. But there’s a lesson and opportunity for growth under it all. When you feel these intense struggles throughout your life remember… …Thousands or millions of other people have also experienced this struggle and you are not alone. …Life is cyclical and better times are coming. …You can become curious about the circumstance rather than fill yourself full of fear and worry. Seek meaning and lessons. …And simply know that you are up-leveling as person in some way. You will be stronger, better prepared, and a more solid individual from this experience. I know that it’s hard to see opportunities in struggle, but I promise, if you can shift your perspective, not only will the struggle be easier to manage, but the experience also won’t be nearly as painful. The only thing we can really control in life is how we react to things. Manage this well and so much changes.

5 Steps For Leveling-Up Your Mindset

The perspective from which I want to discuss this topic today has to do with cultivating a mindset that

actually allows you to reach your goals. It’s easy to get fed up with your current situation – whether it be weight, a job, finances, a relationship, or otherwise – and say to yourself “I’m done! Things are about to change!” But then they don’t.

Because that moment of inspiration from frustration is fleeting.

A month, a year, and 5 years go by and things are still the same…

…unless you create a new mindset that will allow you to follow through all the way to success.

Here are 5 steps you can take to do just that:

1. Identify your past mistakes. Chances are that this thing you want to change…well, it’s not the

first time you’ve thought of tackling it. So go back and take note of why you weren’t successful

in the past.

2. Create small goals to achieve along the way. If you’v got a pretty big goal, it can feel like you’re

standing at the base of Mount Everest. Overwhelm will not be helpful in getting to your

destination, so setting smaller goals to work toward that ultimately add up to the big goal is

important for maintaining your motivation.

3. Stay flexible in your pursuit. Plans don’t always work out like we want them to. Life throws us

challenges. Most people quit as soon as things get in their way. You cannot! Be ready to adapt

as you move forward.

4. Stay inspired. The initial burst of inspiration you get to take action won’t last forever, so you

have to find ways to keep the inspiration. Some suggestions can be creating a vision board,

having an accountability circle of others who keep you on track, or listening to/reading things

that inspire you every day.

5. Engage in a daily routine. Whether it’s journaling, reading, writing or saying affirmations,

visualization, or a combination of all of them, having a daily routine centered around personal

growth will absolutely keep you on track in pursuit of your goals.

This is a formula, not a pick-and-choose, so it’s important that you do all of the above!

How Being Strong Makes Life Better

Remember back in the day when doing cardio was all the rage?
As you may be aware, the strength movement has exploded over the past decade.
I always tell my clients that cardio is good for your heart but not really for changing your body.
Basically, cardio alone will make you a smaller version of the shape you already are. And if changing
the shape of your body and shedding fat is something you desire, then weight training is where it´s at!
But there are even more incredible benefits to being strong…
1. It improves your hormonal balance. If you’re struggling with fat loss, energy, cravings, and
more, this is so important!
2. It boosts your confidence. Trust me on this one! How you look transforms but so does how you
FEEL!
3. It protects your bones. Strength training actually increases bone density, decreasing your risk
for many age-related diseases.
4. It decreases your risk of injury. When you’re strong, you can more easily complete daily tasks
like bending and lifting.
5. Your posture will improve. Enough said! You’ll have less pain and good posture just looks
better!
6. You can rely on yourself. Whether you need to store a suitcase overhead on a plane or carry in
8 grocery bags at once, having physical independence and not asking anyone for help is an
incredible gift to give yourself.
The key to getting all of the amazing benefits related to strength training, however, is doing it properly
and progressively.
And that just happens to be our specialty here at FullCircle Fitness.
So, if you’re ready to transform from the outside in, let’s chat. Feel free to email us at trainfullcircle@gmail.com!

5 steps for up-leveling your mindset

The perspective from which I want to discuss this topic today has to do with cultivating a mindset that

actually allows you to reach your goals.

It’s easy to get fed up with your current situation – whether it be weight, a job, finances, a relationship

or otherwise – and say to yourself “I’m done! Things are about to change!”

But then they don’t.

Because that moment of inspiration from frustration is fleeting.

A month, a year, and 5 years go by and things are still the same…

…unless you create a new mindset that will allow you to follow through all the way to success.

Here are 5 steps you can take to do just that:

1. Identify your past mistakes. Chances are that this thing you want to change…well, it’s not the

first time you’ve thought of tackling it. So go back and take note of why you weren’t successful

in the past.

2. Create small goals to achieve along the way. If you’v got a pretty big goal, it can feel like you’re

standing at the base of Mount Everest. Overwhelm will not be helpful in getting to your

destination, so setting smaller goals to work toward that ultimately add up to the big goal is

important for maintaining your motivation.

3. Stay flexible in your pursuit. Plans don’t always work out like we want them to. Life throws us

challenges. Most people quit as soon as things get in their way. You cannot! Be ready to adapt

as you move forward.

4. Stay inspired. The initial burst of inspiration you get to take action won’t last forever, so you

have to find ways to keep the inspiration. Some suggestions can be creating a vision board,

having an accountability circle of others who keep you on track, or listening to/reading things

that inspire you every day.

5. Engage in a daily routine. Whether it’s journaling, reading, writing or saying affirmations,

visualization, or a combination of all of them, having a daily routine centered around personal

growth will absolutely keep you on track in pursuit of your goals.

This is a formula, not a pick-and-choose, so it’s important that you do all of the above!

And if you’re ready to take the next step and tackle your fitness and nutrition differently, then come on by for your free fitness consultation and let’s see how we can help.

Challenge your truth

Have you ever wondered where your beliefs come from and why you believe certain things about life and the world to be true? If not, that’s ok, but I want you to keep an open mind for me as you read this…

You see, many of the belief systems we have aren’t our own. They are imposed on us by parents, society, cultures, etc… For example, what defines a successful life for most people is the traditional story – go to school, get a great job, have a beautiful family, work hard until you can retire, then kick back and enjoy life.

Today more than ever that belief is being challenged. People are beginning to crave a different narrative. But that’s been the predominant one for over a century. Another example closer related to what I do is the common belief that people just don’t have time for exercise or preparing healthy meals. But what’s true is that other people with just as busy of a schedule do find the time. So, if the belief system around time was true, no two people with the same type of schedule should be able to find the time to take care of themselves… Of course, the time belief system we are using here as an example is faulty and false. I hope this is making sense.

Today I want to challenge you… Write down 5 beliefs that you have that hold you back from achieving the healthy life you desire. Even if right now you believe the excuse or thought is 100% legit. Then, ask yourself – “What else is possible? Is this really true?” When your beliefs are deeply rooted by habit and by the people who surround you, it can be very hard to break free from them. But with effort, it’s possible. I promise you that any thought you’re holding on to that keeps you from creating the life and the body you desire is a false truth no matter how real it feels right now. Challenging your beliefs and the meaning you give them is one of the first steps to taking new action to create change in your life.

Please email us and let us know what the 5 beliefs you came up with are and how we can help guide you towards a healthier life.

6 Strategies for Healthy, Quick, & Convenient Dinners

The biggest obstacle I hear from the people I coach is that they “just don’t have time.”  People are SO busy today with work, families, managing a house, and the million other things that come up.

So it’s too often that they find themselves grabbing food for convenience – food that not only doesn’t serve their bodies but that also ends up negatively impacting the family and their waistlines.  This leads to further guilt and a vicious cycle begins.

It breaks my heart to see these smart, hard-working, and deserving people go down the rabbit hole of convenience because they just don’t know another way.  So, I’m here to help! 🙂

Check out my strategies for healthy, fast, and convenient dinners (or whichever meal you choose!):

You make it:

1. Pre-cook proteins, pre-wash and chop veggies.  You can do this 1-2 times a week depending on time.  I’m a fan of the Sunday Ritual, where you prep and portion for the entire week.  How to do this:  Simply grill or bake enough protein to sustain dinner each week.  You can prep the veggies to be prepared on the spot in the evening before dinner or in advance like the protein.  Heck, throw it all on the grill!

2. Purchase pre-chopped veggies.  If to the first point you were thinking…”Yeah, but the part I HATE is washing and chopping!”  Pretty much every grocery store sells vegetables that are ready to throw in a pan, in the oven, or on a grill.  It’ll typically cost you a little bit more, but it’s worth it if this is what it takes to make the right choice.

3. The 10 minute, minimal effort meal.  This is one of my favorite strategies!  It’s as simple as this:  Rotisserie chicken, steam in a bag veggies, and wrapped microwavable sweet potato.  Serve the chicken, grab 1-2 cups of veggies for your plate out of the bag (season if you like), and eat half the potato with a pat of grassfed butter.  And you’ve got leftovers!

4. Crock Pot meals.  It doesn’t get much easier than throwing a bunch of ingredients in a crock pot in the morning then coming home to a fully prepared meal (and a house that smells awesome).  Also requires minimal clean up!  This is definitely easy to make in large portions, so you’ve got leftovers!

Still not quite going to work?  Here are my GRAB AND GO strategies!

5.  Hit the hot bar.  Have a grocery store like Whole Foods nearby?  Chances are they have an awesome hot bar!  

6.  Healthy take-out.  This is easier to find than you think. With delivery apps like UberEats & GrubHub you can literally get your favorite restaurant foods delivered right to your door. I would recommend ordering extra so you can get a few servings out of it too, then you’ve got lunch for the next day!

Believe me, I am all about convenience when it comes to food, so I always suggest making more than you need so you’ve got left overs!

And when, I cook, I keep it SUPER SIMPLE!  Check out one of my go-to’s with this Beef Stir Fry:

1lb ground beef
1 medium onion
1 large bell pepper (any color)
1 tbsp coconut oil
salt & pepper to taste

Heat a sauté pan to medium high.  Add coconut oil and let it melt.  Add the onion and let it start to turn translucent.  Add the bell peppers.  Let cook for 2-3 minutes.  Add ground beef and cook to desired temperature.  Add salt and pepper to taste.

I usually throw this in a bowl and eat it as is.  This makes about 3-4 servings for me. You can also serve this with about a half cup of quinoa!  How is easy is that!? Under 15 minutes!

Give it a try and let me know how you like it!

Sugar: A Loving Tribute

It’s no secret that sugar is bad for us. It feeds disease, impacts your brain, messes with your energy, and makes people fat. It rots your teeth and can affect your skin.

 

Aside from the short bursts of energy it gives and the way it sets off the pleasure sensors in your brain, there are really no good things about consuming sugar.

 

But I’m not here to tell you to stop eating it.

 

Because seriously… you’re not going to and neither am I.

 

Not only is sugar added to far more foods than you even realize, but it’s also delicious.

 

And if you know me at all, you know I’m about making fitness and health as easy as possible.

 

If I tell you to stop having sugar, it’s all you’re going to think about (like any other food you’ve ever tried to eliminate from your diet).

 

Is it possible to give it up and go sugar-free? For the small few, sure. But for most, it’s just not realistic in the world we live in today.

 

And since we know it’s really not great for us, and I’m assuming you’d prefer to avoid cancer, diabetes, etc. at all costs, I want to help you set some parameters for yourself today that will enable you to continue enjoying sugar with balance.

 

Here are my top tips for maintaining a loving relationship with sugar in the healthiest way possible:

 

1.     Drink only sugar-free beverages

2.     Avoid artificial sweeteners – you should do this for a variety of reasons. The one I’m addressing here is the fact that artificial sweeteners actually increase sugar cravings, making it harder to maintain moderation.

3.     Avoid UNNECESSARY sugars – if you think salad dressings and tomato sauces, for example, require sugar to taste good, you’re so wrong! Look for or create sugar-free options where it’s obviously unneeded.

4.     Try fruit before dessert. I’m not going to lie to you and say fruit is the same as dessert, because I know there’s a big difference between a strawberry and a slice of chocolate cake. But see if you can use fruit to kill your dessert cravings before you dive into indulgence.

5.     Clean up your environment. It’s common for many homes and offices to have bowls of single pieces of candy lying around or a cabinet stocked with “treats for the kids.” We mindlessly reach for them multiple times per day…and you know how fast that adds up! So, get rid of ‘em!

6.     Plan for massive sugar indulgences. Maybe your mom is making your favorite pie, or it’s your birthday, or a special trip/holiday are coming up. Those are the times to go all in and overdo it. Not a random Saturday on a whim.