Should you compare yourself to other women?

You walk into the gym ready to crush your workout. You’ve got your favorite leggings on, a fun t-shirt, and you’re on top of your game. After a brief warm up, you walk over towards the weight rack (because you’ve already mastered the weight room), pick up the 10lb dumbbells, and start your workout. But that’s when the social comparison starts. You look to your left and see some super fit chick with cut arms doing more push ups from her toes than you thought possible. And to your right? That runner chick on the treadmill is sprinting at a speed of 12mph. You didn’t even know treadmills went that fast!

She can do so many more push ups than me. 

She’s so much stronger/faster/fitter than me. 

 

Or maybe you’re out at happy hour with some friends, you look around and see so many beautiful women in their cocktail dresses. You can’t help but notice how well they are rocking their outfits. They look so happy, pretty, and confident. So, the questions start.

Why can’t I have her arms?

Why am I not that confident?

Sound familiar? We’ve all been there. I know I’m not alone. It’s almost impossible to stop comparing ourselves to others, whether it’s your best friend, a stranger, or someone in a magazine. But the truth is, after doing some serious research, I’ve found that social comparison is much more than the thief of joy, and it NEEDS TO STOP.

Why social comparison doesn’t serve you

This is the #1 reason you need to stop comparing yourself to others. RIGHT NOW.

Comparing yourself to others seems to have absolutely no positive effects. In fact, it’s quite the opposite. It seems that if you you engage in social comparison, you are very unlikely to successfully eat intuitively. When researchers studied a group of teenage girls over a one year period, they found that social comparison was the strongest NEGATIVE predictor of subsequent intuitive eating [source]. Read: if you’re comparing yourself to others, you’re going to have a damn difficult time getting to that intuitive eating happy place. You know, that place where you eat based off of internal hunger and satiety cues instead of skipping meals to keep yourself skinny or eating because a plan tells you it’s time.

Social comparison is also shown to be a key contributor to feelings of shame [source]. When all you’re doing is looking at others and judging yourself, sometimes you can’t help but feel inferior. It’s that inferiority that leads to shame, “the most powerful, master emotion” (at least according to Brené Brown).

Why you should care

…because this affects us all.

When I was in middle school, I developed a bit faster than all my friends (I was the same height at thirteen as I am now at twenty five). I looked around and thought something was wrong with me.

Why was I so much fatter than my friends? 

Why were they so much more confident than me? 

And it wasn’t just me that noticed how different I looked.

I remember one afternoon, swimming at my friend Katie’s house in January. We thought it would be fun to jump into the cold water but I didn’t have a bathing suit. She looked through her drawers and pulled out two swimsuits: a bikini and a one piece.  I’ll never forget what happened next.

She turned to me and said, “You should wear the bikini, you know, because you have more fat and you’ll stay warmer than me.”

Even twelve years later, I remember the pain in the pit of my stomach. It was like she had punched me.

I frankly hated myself.  The shame, anxiety, and fear that came with comparing myself to my friends and the images I saw in magazines definitely contributed to my  10+ year battle with anorexia. Because I felt so inferior, I didn’t see any other way out, besides trying to change my body. I thought, if I could just look like them, I will feel better. The weight fell off so fast but the shame didn’t go away so easy.

Social comparison is a dangerous fallacy. It’s a romantic idea right? If we can just be as pretty/smart/strong/capable as she is, we’ll be happy/better/satisfied. My friend, believing this will fail every time. There’s only one way to true joy, and that’s living as your authentic self.

Today, my friend, I challenge you to help me end this social comparison. Stop comparing yourself to the woman standing next to you. Own what makes you different from her instead! Stand tall, strong, and in your power. This will bring you the joy, love, and happiness you’re really looking for!

Tell me something unique and amazing about YOU!

{wedding ready workout} my TOP lower body workout

We’re inching closer and closer to wedding season! I don’t know about you but tons of my friends and teammates are getting married in spring/summer 2017. With their weddings around the corner, getting ready to rock their stunning wedding dresses is top of mind. I get it!

That’s why I decided to create my Wedding Ready workout series. I’m putting together three exclusive workouts to get you wedding dress READY.

A few weeks ago, we worked our upper bodies, because many popular wedding dress styles emphasize the bride’s back, shoulders, and arms. But this week, you’re in for a treat, because I’ve put together a Wedding Ready lower body workout, with special emphasis on your glutes and quads.

Having strong, shapely legs is super important for those form fitting wedding gowns (or just for rocking shorts next summer). 

But, in order to make serious changes to our legs, we’ve gotta get some weight involved. Because our legs and butt are our biggest muscles, it’s important to add additional weight when you’re doing a lower body workout. This maximizes our results and ensures we’re not wasting time in the gym.

Your Wedding Dress Ready Lower Body Workout

For today’s lower body workout, we’ve got two 10 minute AMRAPs. The first AMRAP is bodyweight and plyometric. I wrote this circuit to raise our heart rates and get us nice and warm. This cardio primer of sorts will prepare you to lift heavier weights in AMRAP 2.

For today's lower body AMRAP workout, we've got two 10 minute AMRAPs. The first AMRAP is bodyweight and plyometric. I wrote this circuit to raise our heart rates and get us nice and warm. This cardio primer of sorts will prepare you to lift heavier weights in AMRAP 2.

You’ll complete 10 reps of each exercise in AMRAP 1, resting only as needed. Repeat as many times as you can in ten minutes.

Rest for 1-2 minutes before moving into AMRAP 2.

Most importantly? Have fun with it! This one is definitely a toughie, and if you workout with me real time, you’ll see me struggle.

This lower body workout is similar to the quick, effective workouts in my free weeklong fitness challenge. If you’re looking to jumpstart your new year’s fitness goals, there’s no better time than now!

What kind of workout do you want to see next?

3 steps to eat out AND stay consistent

Eating out. It’s religion for some and an enjoyable pastime for all. Let’s be real. We all love to do it. Tasty, convenient, fun, and a break from the standard, day-to-day routine. Even though it’s a lot of fun, eating out doesn’t always help us reach our nutrition goals. Restaurant foods can be much higher in fat, salt, and other additives that we wouldn’t normally add to our home cooked meals [source]. And don’t even get me started on restaurant portion sizes.

But guess what? As a personal trainer and nutrition coach, I plan on eating out around once a week, even when I am working on fat loss goals.

When reading most of the personal trainer/nutrition coach perspectives out there, eating out often becomes the devil. But I’ve actually found a way to eat out, enjoy life, AND still get results. Oh and I’m sharing it with you.

For all of 2016, I spent my time commuting between California and Texas. Always on the go and rarely feeling settled, I turned to restaurant options more often than I’d like to admit. Even though I was “eating well” most of the time, I was over-indulging (hello wine 7 nights a week) and paying the price. At first, I definitely noticed changes in my energy levels, body composition, and mindset.

But, after tons of trial and error, I’ve come up with three simple steps to guide my restaurant eating.

3 steps to eat out without breaking the calorie bank

When reading most of the personal trainer/nutrition coach perspectives out there, eating out often becomes the devil. But I've actually found a way to eat out, enjoy life, AND still get results. Oh and I'm sharing it with you.

1) Break down every menu into components.

When we look at menus, we can often feel overwhelmed. There are so many items and none of them look like our meal plans. Instead of shaking our heads, calling it a wash, and ordering a “cheat meal,” start dissecting that menu. Figure out what’s listed and narrow it down to the healthier options.

If I’m struggling, I start by looking in the salad and entree sections. Usually, I can find some sort of salad with grilled chicken, and I’ll use that as a starting point, doctoring it up to my tastes.

A couple suggestions to get start right now:

  • Pick proteins that are baked or roasted. This gives good flavor without tons of fat.
  • If you’re a vegetarian, make sure your item has a protein source.
  • Choose carbs based on your goals. If you’re aiming for fat loss, ask for a double serving of veggies and skip that potato.

2) Choose protein and veggies that’ll satisfy you

Once you’ve narrowed down the menu, stop counting macros, analyzing portions, or counting in any way. Instead, focus on getting lean protein and veggies on board. Ask for substitutions if they’re needed! Nbd.
My favorite way to do this is head to the entree section of the menu. Find a protein that sounds tasty, then ask for double veggies instead of the carb. Often, restaurant meals are made up of protein + lots of carbs & fat + a little veggies. Instead of stressing about finding an entree that is exactly what I’m looking for, I pick the protein I want and change up the rest of the plate. By the time I’m done ordering I’ve got protein + lots of veggies + a little bit of carbs/fat.
These options will maximize nutrient density without the extra calories you’ll find in the starchy sides and will actually leave you feeling satisfied for longer.

3) CHOOSE every indulgence

Instead of eating and drinking everything in sight, be mindful about your indulgences. Often, we feel we deserve something special when we’re eating out. However, truth is, you ALWAYS deserve something awesome. Still, if you want to indulge, be thoughtful about it & make it a conscious decision. Be aware of what you choose to indulge in.

For those of us with disordered eating backgrounds, indulgence is tough. We either feel like we should restrict or count every bite that goes into our mouths or we’re indulging at full speed. This always made me afraid of indulging at all, because I felt like I couldn’t stop. And when I did indulge? I felt insanely guilty later. I thought I had to feel guilty or restrictive; those were the only two options. If you are sick of feeling guilty or restrictive when eating, my #ConsistentNutrition Cheatsheet will help you navigate the middle between guilt and restriction. Grab your copy now.

I created my conscious indulgence framework to specifically guide our indulgences. It makes indulgence part of every single day–without going overboard. So, when I walk into a restaurant, I’ve already consciously chosen how I’ll splurge. This gives me the willpower to pick healthier options to fill the rest of my plate. Win, win, and win(e). Show me what YOU choose to indulge in with #myconsciousindulgence. I’ll be posting throughout the week on the topic so don’t miss out.

I talk with women all the time who are struggling to stay consistent with their nutrition, especially when eating out. They know what they “should” eat but they can’t seem to implement it when outside of their normal routine. They either restrict themselves and feel super deprived or they get overwhelmed by all the “shoulds” and eat whatever they want, leaving them feeling lots of guilt.

I’ve been there. For years, I went out to dinner or happy hours only to order the lowest calorie option. I’d crave something tasty but knew I *should* order something light, so I ordered grilled chicken with roasted vegetables. I’d feel pretty good about myself…until appetizers came. Sweet potato fries, meatballs, and bread with pesto dipping sauce would fill the table. I’d try resisting…for about five minutes. Eventually, I’d always give in, indulging in fries, meatballs, bread, and lots of wine. Even though I knew what I should do, I couldn’t. I was too bored by my choices to stick with them, so I went overboard and felt super guilty afterwards.

Consistency with nutrition is hard. We often know what we need to do but implementing it is another story. There are days when we’re really good and days when everything is off. Sometimes nutrition is effortless, but other times, it gets so overwhelming or we get sick of making decisions, so we end up overindulging and feeling guilty later. When these things happen, we feel like there’s no middle ground between restriction and guilt.

But there is.

With lots of experimentation, I found a way to cut to the middle between deprivation and guilt. That’s why I created my #ConsistentNutrition Cheatsheet to help all of us implement the things we know we should do with our nutrition. There are no crazy meal plans or calorie counts, just the handful things you need to implement daily to eat moderately and find that middle between restriction and guilt.

Grab your copy now. 

Do you enjoy eating out?

Why I’ll never cancel my Stitch Fix membership

I’ve never been one of those girls who loves shopping. Hanging out with my bestie in Anthropologie was always fun. I could wander around a book store for hours. I love getting new running shoes. But when it comes down to it, day long, we-need-to-buy-you-a-whole-new-wardrobe-or-at-least-a-winter-formal-dress trips aren’t for me.

As a teenager, I remember heading out for shopping trips with my mom. We’d pile into the car, full of expectations, and drive to the closest mall. Walking in through Nordstrom, we’d always start in the shoe section (easy enough). But somewhere between the second dressing room and a Starbucks visit, the trip stopped being fun. I’d be frustrated, angry, and sad. My mom would try so hard to cheer me up and pull me out of the fog of self-criticism, but I’d normally just snap at her. It got to the point where we couldn’t shop together anymore, which broke my heart. I love my momma.

If we’re being real, shopping for clothes has been a battle since 2005, when I was diagnosed with anorexia. Although I’m no longer that thirteen year old thinking she needed to lose 20lbs, shopping has never gotten much easier. Every time I enter a dressing room, my mind is filled with all the “shoulds” of the last twelve years, namely that I “should” fit into a size 4.

I've been a part of Stitch Fix for years and writing Stitch Fix reviews for months now. This is why I will never cancel my Stitch Fix membership.

I believed this “should” so deeply that all throughout high school, I wouldn’t keep clothing if it wasn’t in a size 4. I’d go shopping with my best friend and try on tons of dresses, even if I absolutely loved one that fit me in a 6, I wouldn’t buy it. In my irrational, eating disordered head, 6=fat. If I had to size up, I’d start crying, get angry/frustrated/sad, and ultimately walk out of the store.

Even as I recovered, got stronger, and reclaimed bits and pieces of my life, shopping didn’t get much easier. I’d still get upset about sizing up and body dysmorphia made trying on clothes feel like a freak show. Hitting the mall was a major trigger that could throw me off for an entire week. If I felt “fat” from a shopping trip, I’d eat less or over-exercise to compensate. Not a good plan.

It wasn’t until after college that I discovered the Stitch Fix: the service that made shopping so much easier and actually FUN.

In case you aren’t familiar with Stitch Fix, it is a program where you get an online stylist who sends you 5 items whenever you prefer. I get items every eight weeks or so. The items your stylist sends are based off of your style profile, which includes everything from fit to style to budget. You’ve got three days to try everything on in the comfort of your home, with your current wardrobe all around you. Then, you choose what to keep and send back what you don’t like (totally free – shipping is included).

Why I love my Stitch Fix membership

It’s taken the trigger OUT of shopping for me. My stylist knows me, my style, and my body. I no longer have to guess what size is right for me, which brands run big/small, or even what styles will be flattering. Instead, she sends me curated items based on how I want to look and feel in my clothes.

Now, if I have to go into stores and shop, I’m amazed at how frustrating the experience can be. Picking sizes is a shit show, and I have no idea how anything is going to fit.

I’ve seen TONS of Stitch Fix reviews about the clothes and service but nothing about the impact on mindset. I’ll never cancel my Stitch Fix membership, because it’s helped me be more accepting of my body. It’s changed how I think about clothing and sizing. Stitch Fix has helped me have fun with fashion, because I don’t have to make decisions about size. This is life-changing for an eating disorder survivor.

So, yes, the service is amazing. The clothes are beautiful. It’s super convenient. But more than that, it’s been a tool in my journey to self acceptance. I hope you’ll join me.

If you want to know more about my journey, I’m getting real with my email buddies later this week. On Thursday, I’m sharing a super personal story about how I’ve started accepting my body, regardless of what the tag on my jeans says, AND sharing my exclusive strategy to detach from clothing label numbers. Enter your email below before to join the party. Don’t miss out.

Do you have a Stitch Fix membership?

{wedding ready workout} My BEST upper body workout to get you wedding ready

Is it wedding season already?! I don’t know about you but tons of my friends and teammates are getting married in spring/summer 2017. With their weddings around the corner, getting ready to rock their stunning wedding dresses is top of mind. I get it!

That’s why I decided to create my Wedding Ready workout series. I’m putting together three exclusive and super effective workouts to get you wedding dress READY.

With the most popular wedding dress styles, the bride’s back, shoulders, and arms are the center of attention. Of course, this leads to lots of questions about how to change the shape of their upper body. We all want toned arms, shapely shoulders, and a strong back, right?

But here’s the thing. Most of the time, when women approach me asking to change the shape of their body, they’re doing incessant cardio, spending hours on the treadmill.

While that may be enjoyable to some, it’s not going to get us the body shape w’ere looking for. That’s why I’ll always encourage them to start lifting weights and working intensely for short periods of time, instead of going to the gym to watch Bones reruns on the elliptical.  Added bonus? We’ll all have extra time to get shit done (wedding planning perhaps).

May 2016

With that in mind, I’ve put together an awesome workout to maximize the benefits of lifting weights while still elevating your heart rate. Add this workout to your weekly routine 1-2x per week and you should start seeing changes to your upper body within a month!

Upper Body Wedding Dress Workout

This sweaty upper body lift will get your heart rate up and tax those shoulders by working in interval style. You’ll complete each upper body exercise for 50 seconds and rest for 10 seconds. Before you rest, complete 60s of the cardio move of your choice.

With the most popular wedding dress styles, the bride's back, shoulders, and arms are the center of attention. Of course, this leads to lots of questions about how to strengthen and tone up their upper body. That's why I've created this wedding dress workout!

Aim for 2-3 rounds of the circuit, resting for 60s between each round.

Looking for more workouts?

This super effective lifting workout is similar to the workouts in my free 7 day fitness challenge!  If you need a bit of help with your workouts and nutrition, definitely join in! We’ll work together towards your goals for the next 7 days, giving you the jumpstart you need to get results.

What kind of workout do you want to see next?

The #1 nutrition mistake women make

We’re moving through 2017,  chugging along towards our fitness goals.

Workout plan? Check.

Stress management? Check.

Fitness motivation? Check.

But what about our nutrition? There’s so much information out there on how to eat, when to eat, and what to eat. Talk about information overload.  So before we dive into a nutrition plan head first, we’ve gotta make sure we aren’t making this super common nutrition mistake.

As a personal trainer and nutrition coach, I work with women across the United States to help them get consistent without obsession or dietary restriction. Through working with lots of women, I’ve found that most women who come to me are making one nutrition mistake that’s stalling their progress.

Are you making this super common nutrition mistake? This is the #1 mistake I see women making (and how to fix it).

For most of us, when we decide to change up our nutrition to meet our goals, we do one thing: count. Whether it’s calories, macros, or servings, we’re told counting and closely monitoring our nutrition intake is the answer.

Consistency with nutrition is hard. We often know what we need to do but implementing it is another story. There are days when we’re really good and days when everything is off. Sometimes nutrition is effortless, but other times, it gets so overwhelming or we get sick of making decisions, so we end up overindulging and feeling guilty later. When these things happen, we feel like there’s no middle ground between restriction and guilt.

But there is.

That’s why I created my #ConsistentNutrition Cheatsheet. No meal plans, just the handful of things you need to implement daily to eat moderately, completely stress-free.

This brings us to the #1 nutrition mistake women make: overcomplicating their nutrition.

Why complicated nutrition doesn’t work

We end up eating the wrong things

If all we’re thinking about are numbers, foods become nothing but numbers. Although a bowl of ice cream and a chicken breast with roasted broccoli and sweet potatoes may have the same number of calories, they’ll affect our bodies differently.Grocery Haul

This means we may end up eating foods that will make us MORE hungry, making it more difficult to reach our goals. Alternatively, we may find ourselves eating only the lowest of calorie foods so we can stay within or under our arbitrary calorie goal. 

We get overwhelmed and “fall off the wagon”

Counting anything consistently takes a lot of mental energy, and is inherently unsustainable. At some point, we’ll reach the “fuck it” point and stop counting for a time.

But unfortunately, without numbers to guide us, it becomes way too easy to fall off the wagon.

Consistency with nutrition is hard. We often know what we need to do but implementing it is another story. There are days when we’re really good and days when everything is off and we order an entire pizza for ourselves. Sometimes nutrition is effortless, but other times, it gets so overwhelming or we get sick of making decisions, so we end up overindulging and feeling guilty later. When these things happen, we feel like there’s no middle ground between restriction and guilt (see how I cut to the middle here).

Sangria sorbet

We stop listening to our bodies

The main reason I recommend against counting macros, calories, or servings for long periods of time is that we completely lose touch with our bodies and their signals. When numbers rule our food intake, we stop listening to hunger and satiety cues.

I talk to women all the time who are following a calorie plan and either feel super hungry and restricted or they don’t stop eating until they have reached their calorie count for the day – even if they are beyond full. They no longer trust what their bodies tell them, so they follow a meal plan instead.

DCIM112GOPRO

I lived in this space for a long time. I was constantly following a meal plan and eating when I was told. After a time, I wasn’t able to recognize when I was hungry and had no idea how much my body actually needed, leading me to severely under-eat every time I came off a meal plan. This is NOT a way to live, and that’s why I am so passionate about not making this nutrition mistake.

Combatting this common nutrition mistake

I want you to make it super simple. Instead of counting anything, I want you, my friend, to focus on just two things: protein and veggies. Every single time you eat, grab a portion of protein and some vegetables. If you’re still hungry, add some healthy fat or complex carbohydrates, depending on your goals.

Want more help getting in veggies at every meal? Grab some of my best tips.

This super simple strategy makes all the difference, because you’ll be eating lots of nutrient dense and non-calorie dense foods. This will allow you to eat more AND make sure you aren’t missing out on any key nutrients. In layman’s terms, low calorie density = large portion size. And large portion sizes keep you (me) happy. Follow along on Instagram and Facebook with #mindthemiddle to see how I implement these strategies day-to-day.

Ending the complicated nutrition obsession

I talk with women all the time who are struggling to stay consistent with their nutrition without tracking, counting, or measuring. They know what they “should” eat but they can’t seem to implement it when outside of their normal routine. They either restrict themselves and feel super deprived or they get overwhelmed by all the “shoulds” and eat whatever they want, leaving them feeling lots of guilt.

I’ve been there. For years, I went out to dinner or happy hours only to order the lowest calorie option. I’d crave something tasty but knew I *should* order something light, so I ordered grilled chicken with roasted vegetables. I’d feel pretty good about myself…until appetizers came. Sweet potato fries, meatballs, and bread with pesto dipping sauce would fill the table. I’d try resisting…for about five minutes. Eventually, I’d always give in, indulging in fries, meatballs, bread, and lots of wine. Even though I knew what I should do, I couldn’t. I was too bored by my choices to stick with them, so I went overboard and felt super guilty afterwards.

Consistency with nutrition is hard. We often know what we need to do but implementing it is another story. There are days when we’re really good and days when everything is off. Sometimes nutrition is effortless, but other times, it gets so overwhelming or we get sick of making decisions, so we end up overindulging and feeling guilty later. When these things happen, we feel like there’s no middle ground between restriction and guilt.

But there is.

With lots of experimentation, I found a way to cut to the middle between deprivation and guilt. That’s why I created my #ConsistentNutrition Cheatsheet to help all of us implement the things we know we should do with our nutrition. There are no crazy meal plans or calorie counts, just the handful things you need to implement daily to eat moderately and find that middle between restriction and guilt.

Grab your copy now! bit.ly/consistentnutritioncheatsheet

What’s one thing that still confuses you about nutrition?

Healthy Dinner Recipes: Ready in Less Than 20 Minutes

It’s Thursday night. You’ve had a busy day at work (why do we have to go into the office between Christmas and New Year’s again?) and the last thing on your mind is cooking dinner. It’s almost 7pm, you’re tired, hungry, and surely don’t want to cook.

You’re faced with two options: order take out or whip something healthy up. And the truth is, if you don’t have a plan, you KNOW which option you’re going to choose!

If that situation sounds familiar and you’re anything like me, life is crazy, and that craziness can get in the way of eating, healthy or otherwise.

That’s why I ALWAYS have nutrition contingency plans available when life gets crazy. These contingency plans include crockpot meals, Freshly deliveries, protein shakes, and these four healthy dinner recipes.

To help you build your nutrition contingency plan, here are the four healthy dinner recipes I default to on busy nights. They are super easy and can be throw together in less than twenty minutes (although a couple are crockpot based, so you have to prep early in the day). Each meal includes protein and lots of veggies, with options to add additional carbs based on your individual needs.

Four healthy dinner recipes

If you're in a bind, these four healthy recipes will get dinner on the table in less than 20 minutes! Fast, easy, healthy dinner options.

 

 

Egg white scramble

Not sure if this technically counts as a recipe but I eat it at least once a week.

Toss pre-sliced mushrooms and fresh spinach into a frying pan with salt free seasoning. Cook until the mushrooms are browned and softened. Add egg whites and a whole egg (if you’d like to add some more fat to your meal) and scramble!

egg whites

If you need more protein, add a link of chicken sausage.

If you need more carbs, add some frozen hash browns.

Turkey and butternut chili

Take twenty minutes to prep this recipe before you go to work, and by the time you get home, you have a huge pot of healthy, protein and fiber filled chili.

I decided to make up a new chili recipe. I've made chili (successfully) before but wanted to add a little more nutritional value without also adding additional prep work. Using frozen and pre-chopped veggies, this recipe makes a complete dinner.

Chicken “stir fry”

At least once a week, I make a psuedo-stir fry. All I do is combine pre-chopped veggies and pre-cooked chicken or turkey (either from weekly meal prep or purchased-I like Trader Joe’s “Just Chicken” or their pre-cooked turkey breast) in a pan. Sauté until the veggies are softened.

Before serving, I add some of my favorite TJ’s fat free dressing to give it that soy-ginger flavor.

IMG_3170

Serve with rice, long grain brown or cauliflower.

Turkey burgers

Truthfully, I ALWAYS have turkey meat on hand for nights that require fast, healthy meals. This turkey burger recipe base is ideal to prep on Sunday OR when you have last minute guests coming over. It’s a crowd pleaser, for sure.

turkey-burger-recipe

Using these options, you can be sure to get healthy food on board without any extra stress.

If you’re looking for more nutrition guidance, meal plans, and easy recipes for fat loss to help you get back on track after the holidays, New Year, New YOU could be for you. This super effective group personal training and coaching program will teach you how to automate your eating for fat loss. I’d love to give you more information!

What’s your go-to healthy dinner?

My go-to full body workout

You’re all psyched up to workout, lace up your shoes, and walk downstairs to the hotel gym. You know you want to do an awesome full body workout but as soon as you walk through the gym doors, your mind blanks. Without a workout video to follow, you have no idea what to do. You may even default to getting on the treadmill out of convenience.

This situation sounds all too familiar to me! So many times, I’d find myself in the middle of a hotel gym without a clue of what to do. I followed along with real time videos for most of my workouts at home, so without the convenience of a follow along workout, I was pretty lost.

That’s why I came up with this exact full body workout. This circuit is SUPER easy to remember and do in absolutely any hotel gym.

Read More »

How do I build a workout plan?

You walk into the gym, ready to work out. You head over to the weight section, look in the mirror and realize you have no idea what to do, even though you know you’d like to be weight lifting. Sound familiar?

I’ve recently been getting lots of questions from women who are not super comfortable in the free weights section of the gym. Braving all the bros working their biceps leaves them feeling intimidated, not knowing how to approach the weight rack. That’s why I’ve decided to write a series on Mastering the Weight Room.

At the end of the series of blog posts, you’ll be confident in approaching that free weight section with ease.

Previous topics in the Master the Weight Room series include:

-Choosing your weights
-Building your workout routines

This week, I’m tackling the final topic in the series: building your workout plan!

Read More »

Fitness motivation: Sorry, I can’t motivate you

Happy 2017, my friends! Happy New Year! Can you believe it’s 2017?!

To start the year, Andrew and I are living out our fitness, backpacking through Patagonia. Right about now, we are on our way to El Chalten for our first night camping, near the Laguna de Los Tres. I can’t wait to show off all of our hiking pictures when we get back! Just in case we get some wifi access, be sure to follow me on Instagram! I’ll be posting when I can!

laguna-de-los-tres

For most of us, with a new year comes new fitness goals.  I’m no different!

A few of my goals?

  • Run a half marathon (trail or road…still TBD)
  • Finish a sprint triathlon with Andrew
  • Complete 10 uninterrupted chin ups

Whether it’s losing ten pounds, getting stronger, or attempting an audacious new fitness challenge, we hit the ground running on January 1st, inspired to make a change. Fitness motivation and enthusiasm are high as we start the year. But what happens when February rolls around and your determination begins to fade?

Here’s how to make sure your motivation lasts all the way into 2018.

Do you struggle with fitness motivation to workout? Sorry, I can't motivate you. This is why (and what to do instead).

When I started researching motivation and how to inspire folks to exercise consistently, I planned to write a post that would serve to motivate everyone to stick to their New Year’s Resolutions. I hoped I’d find some tools and tricks to give you that would help you reach all your goals. Instead, I found the opposite.

As much as I would love to help provide pearls of fitness motivation wisdom, the truth is, that isn’t going to work.

Sorry, I can’t motivate you to make a lasting change.

As I delved into a review of the research [source], the data was resoundingly conclusive: internal fitness motivation is what keeps people consistent in their exercise habits over time. Nothing I say to you, as your trainer or best friend will keep you motivated over the long term.

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Instead, numerous studies show that external motivation–like the guidance and support of a trainer–can help you get started (and I would LOVE to in my upcoming New Year, New You Bootcamp) but your intrinsic motivation (read: motivation that comes from within, not from external sources) to exercise is what keeps you going 12, 24, and even 36 months later.

So what does that mean for you and your fitness motivation in 2017?

After doing tons of research [source 2], I’ve found it’s pretty simple to maximize your intrinsic motivation. If you want to make progress towards your New Year’s Resolutions and beyond, all you need to do is two things.

1. Stop focusing on outcomes

When we focus on the outcome instead of the process, we set ourselves up for long-term failure, whether or not we reach our outcome goal. Think about it. If you want to lose 10lbs and you do, your motivation will decline once you hit that number. If you don’t? Your motivation will STILL decline from not reaching your goal. Sounds like a lose-lose situation to me.

I’m not saying to throw away outcome goals all together, in fact, they help you get started, but if you also work to value the actual act of exercising, you’ll achieve much more long term success.

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Start thinking about all the positives that come with working out. These will be super individualized and personal but some examples of how to focus on the actual act of working out include mantras like:

  • Doing circuit workouts are fun/enjoyable.
  • I love improving my kettlebell skills.
  • By working out, I’ll be able to stay active for the rest of my life.
  • I build a community of friends through my workouts.

To get your personal mantras, ask yourself questions like:

  • How does exercise help me live the life I want?
  • What do I enjoy about working out?
  • How am I building social connections through working out?
  • How does exercise make me feel?

2. Set skills-based goals

Another way to achieve long term fitness motivation is to focus on building skill competency. In other words, emphasize skill development in your workouts. By picking a new sport or skill, you’ll set goals that revolve around improving yourself. This is HUGE with adult exercisers, because research shows that skill development is strongly correlated with greater exercise participation over the long term.

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Spend some time thinking of a skill you want to develop and make a plan. This could include joining an adult sports league, mastering a tough movement pattern (like maybe a Turkish Get-Up), or increasing your squat weight.

If you focus on the experience of exercising and set skills-based goals, you’re setting yourself up to succeed with your long term fitness goals. This is why I include a whole module on mindset in my New Year, New You Bootcamp. Instead of focusing solely on extrinsic motivation–like finally getting that six pack–we take time to get our minds right and ready to take on new challenges. This exciting new bootcamp starts up right after the MLK Holiday. I would love to work with you!

What is YOUR fitness motivation?