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healthy goals

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How do you define Healthy?

Well what if I told you that you can’t panic your way thin. I heard this in a podcast recently and I really liked the concept. Often times we approach weight loss and fitness with the mindset that if we look at ourselves and point out what we need to change, try to burn as many calories as we possibly can during a workout, torture ourselves, limit our calories from food, we’ll get there someday. We think that If we put enough hate, stress, panic, and pressure on ourselves to get a certain body that we think we need to have in order to be beautiful, then we’ll have success and life will be better. Even if we’re miserable while doing it.

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WEDNESDAY WISDOM: 4 Steps for Goal Setting Success

Happy Holidays! I hope you all had a Merry Christmas, and are enjoying this week with loved ones and some extra free time! Any one else feel all turned around during this week in between Christmas and New Years? Its been a little crazy but awesome! With it being the Wednesday before New Years I wanted to give some tips on starting the year off on a healthy foot. We all want to make New Years resolutions, but sometimes the New Years hype can get a little overwhelming. The problem is when we try to take on so much at once, a couple weeks into it we realize we can’t stick to all of these changes at once, and we quite. 

I want you to Join me in making 1, yes only 1, resolution on January 1st. We’re going to focus on that 1 goal for that week, give it all our focus. By the end of that first week we will re-evaluate. If you feel you have the first goal somewhat under control, then we can add one more. If the first week was a big struggle, we’re going to re-commit to that 1 goal for the 2nd week. Baby steps here. You don’t have to commit to a whole life of that goal up front, but we’re just going to take 1 week at a time. Biting off as much as we can chew. Before you know it you’ll have several healthy habits created over that course of a few months! 

Setting yourself up for success is key. Some of your goals may take a little prep work. If your goal is to go to the gym every day that week, you’ll need to make sure you have a gym pass, and that you have a time in your day carved out for that gym session. Also, eliminate the chance for error. Set reminders for yourself. That could be an alarm on your phone, or a sticky note on your mirror, whatever works for you!

The last step is to have a source of accountability. Tell someone about your goal! This is the vulnerable part. It takes some bravery to put yourself on the hook like that. By telling someone your goal, you add an extra layer of motivation. They will know if you’re following through or not. This can be scary but its so helpful! 

I’ll give you mine as an example:

  • My goal: Sugar detox. eliminate processed sugars from my diet for a week.
  • Setting myself up: throw away any left over Christmas treats or junk in the house that will tempt me 
  • Reminder: My Screen Saver on my phone will say “New Years Cleanse”
  • Accountability: I’m telling all of my followers and my husband about my goal. 

So now its your turn. 

  1. Pick your goal
  2. figure out what you need to do to set up for success
  3. Set a reminder for yourself
  4. Tell someone your goal! Put yourself on the hook

And remember, whatever damage you did this year, you get a fresh start! Time to move forward to a healthier you!



The importance of FEELING great! Embracing the healthiest YOU

Lookin good in my socks and sandals :)

Lookin good in my socks and sandals :)

I was inspired this week listening to a podcast with yogi girl Kathryn Budig. She was talking about how she likes her yoga classes to focus more on how their bodies feel rather than how they look. This got me thinking, if we all lived this way, how different would our self-esteem be?! If we had never been exposed to a mirror, or any reflective surface to see ourselves, would we have the negative self talk that we do?

I've come to realize how much I love teaching outdoor fitness classes. I think that a big part of why they are so fun is that there aren't any mirrors. People aren't in class checking themselves out the whole time, or looking at how they compare to the people around them. The participants are more focused on the workout. Nobody is there dressed to impress. It's a fun and uplifting environment. 

So much of the fitness industry is so focused on looks, and the sexiness of it all. Girls are posing practically naked showing off what a healthy body should look like to the world, and thats what we're supposed to look like. I would be lying if I said I didn't care about looking good. Its definitely part of why I workout the way I do & eat the way I do. But another huge part of it is how awesome it makes me feel! I have energy and I'm capable of so much more when I feel good and take care of my body. The confidence it gives me helps me be a better friend, coach, wife, daughter, you name it! I don't like the way I FEEL when I don't workout. I'm more cranky and irritable, and I'm less productive in my day.  

My favorite part about this mindset is that feeling good & being healthy can look so different on different people. Someone can look skinny and flawless on the outside but on the inside they're sick & seriously craving some carbs. Someone else can be carrying around what may look like some extra pounds, but she could beat anyone up the mountain and feel great while doing it. What I'm saying is there's not a perfect body type. I think that we each have a unique body shape and size that we feel our best and most confident with, but it's most likely very different from our neighbors healthy size. Some women feel awesome with a muscly physique, while other women feel their best when they're more petite and "lady like". Some women have curves, some women are more straight. I think it's important for each of us to remember that we all have our own preferences and confident zones, but that doesn't mean we should push that on someone else or judge others if they don't fit into that mold. The fitness industry portrays the "perfect body" on all the magazine adds and instagram feeds, but that does not mean its the healthiest look for everyone. A lot of those models go through weeks of craziness to get their bodies cover model ready. But the other 350 days of the year they don't look like that. A lot of my videos that I post on instagram are in the morning, after I've been working out, so my stomachs going to be leaner than if I posted a video right after a meal. Our bodies are meant to adjust and fluctuate a little, no body is perfect 24/7. My hope is that by pointing this out, we can all feel a little more confident in our own skin and focus on the shape and size that YOU feel best in. Not the body that the fitness magazine says is best, or what's best for your friends.

Feeling healthy and confident is so much more important than looking a certain way. Ya its great to have goals to look good in your swimsuit or whatever, but maybe shift those goals to FEELING confident in your swimsuit. I'm not saying you should settle for a body that's out of shape, but I'm just pointing out that your in shape, healthy body doesn't need to fit some made up, cookie cutter mold. If you know you're healthy weight that you FEEL the best at is down a few pounds from where you are, then heck lets work towards that. But if you're just wanting to lose pounds to look like a covergirl, you probably aren't going to be satisfied even if you get there. Accepting what's healthy for US will be a game changer in our pursuit for confidence. We can relax a little, knowing that as long as we feel good and healthy (being real with yourself, taking care of our bodies with diet, exercise, & sleep) than it doesn't matter if you're not a size 2. Work on healthy for YOU. You have a unique shape and size, embrace it and work it girl.