All or Nothing

Image by @nikerunning

ALL
I'm all in:  working out every day + mobility + meditation + perfect eating + sleep on time, every time + all the right supplements (not that I need them, because my food is perfect).  I am intense. If I'm not sprinting, I'm not even moving.

OR

NOTHING
I'm out:  Eating cake for breakfast because my toddler thinks it's a good idea, calling it a workout when I take the 10 min stroll to let the dog out, who cares when I get to bed because I don't have a schedule, taking ibuprofen as a supplement because my body is inflamed because I eat all sorts of madness after I start every day with cake.

Although my mind goes to these extremes in thinking, neither of these is my reality every day.

The truth is, I try to move everyday. Sometimes it's a workout, sometimes it's mobility only.
I try to make the best decisions about food that I can with the resources I have at the time.
If I eat cake for breakfast, it is definitely only after I have eaten some quality protein and vegetables.
I try to get to bed around 10, but that depends on a lot of variables.

I am human.  I am flawed.  I am enough, right now.  I am constantly trying to see how I can get just a little bit better.

It has taken a lot of work for me to ease away from the All or Nothing mindset, and into the A Little Bit Better mindset.  Through that work, I lost 22 lbs and got a lot happier.  Every time I lean toward All or Nothing, it gets easier to bring myself back to A Little Bit Better.

If you are stuck in All or Nothing, but know from experience that it doesn't work that well for consistency or long term results, there is another way.  Join the group starting Jan 14th to take a step by step approach to getting a little bit better and losing weight in the process.  Contact me here to learn more about it.

Time to Take Down the Lights

The holidays have beautiful decorations, fun gatherings with family and friends, and exciting traditions to enjoy with little ones.  They are also stressful in accomplishing all that needs to be done, exhausting with added activities in an already jammed routine, and a bit over the top with the sweets that I enjoy and the vegetables that I miss.

As giddy as I get the weekend after Thanksgiving to start decorating for the holidays, I also am quite ready for the reset button the week before New Year's Day.  Visions of juicing and cleanses and strict eating dance through my head.

Before I get carried away with all that I will deny myself in order to make up for each indulgence I enjoyed, I have to remember what I know to be true about me. 

• Restrictions work ok, for a really short time. 
• Long term results come from making small positive choices consistently. 
• I feel energetic when I move in some way every day. 
• My body feels light when I eat colorful whole foods, when I'm hungry, until I feel satisfied (not stuffed).  

If you are ready for a lasting reset, without the angst of a diet, let me help you get there. Contact me here to join a new group starting January 14th. 

What's Holding Me Back?

There are times in my life that I feel unmotivated. I feel like the work it takes to achieve the goals I have set is too hard.  But I think about it, and the bar doesn't actually seem to be set that high.  When I decided what goals where attainable, I though long and hard about whether or not I was truly able to set them.  So what's the deal?  What is holding me back?  Here are a couple of sabotaging thoughts that threaten my drive and how I turn them around.

1.  Fear of Failure:  trying really hard and not getting results.
How I deal:  When I don't try, I don't get results either.  My current state is not the worst place in the world. If I stay where I am for the rest of my life, I still love myself, am surrounded by love, am fortunate in the opportunities I am getting to explore, and appreciate so many things about my world. So even if I don't get the results I am looking for, experiencing the effort will be success. 

2.  Fear of Restriction:  Just considering dieting has me spooning honey straight out of the jar (truth, not proud of it, but being honest).
How I deal:  If I think about the good I am enjoying by eating incredible foods that are supportive of my body rather than the bloating I am not suffering from the delicious foods that are damaging to my body, I can practice what I preach and focus on the positive.  A gratitude journal helps me keep this perspective ever present.  

3.  Option Overwhelm:  There is so much I could be doing that I am frozen by indecision and do nothing.  This often presents itself as boredom, but that is a coverup.
How I deal:  Make a list of all of the possibilities and pick one.  Taking any action builds confidence in taking more action.  If I make a mistake, I will still be learning.  

4.  Embarrassment to Be A Coach and "Working on Weight Loss":  I "should" already have this stuff mastered.
How I deal:  It is not embarrassing to work on gaining strength, so why is it embarrassing to work on better nutrition?  What I am building are life habits, so weight loss shouldn't look any different than any other time.  I am on the continuum of learning about what makes me the healthiest I can be right now, which has changed since postpartum, post surgery, post college, etc.  Each stage of life is a new learning experience in my health.  

5.  Fear of the Wrong Effort:  Practicing the discipline to not eat my husband's incredible homemade Rosemary and Sea Salt Sourdough and still not healing my gut.
How I deal:  I won't know what works until I try something.  I'm not in a hurry.  I have my whole life to keep exploring and learning. 

If any of these setbacks resonate with you, let's tackle them together.  I have a few spots still open for women are looking to lose between 10-20 lbs who are ready to face their obstacles and practice change.   Send me a message today to start Oct 1st.

Sucker Hole

Sucker hole is a term I learned when I lived in Telluride. It’s when the weather is terrible and the sky is dark, but you look out of one corner of one window of your house and you see a tiny patch of blue sky.  While you had previously decided to bag your plans to ski or hike in hopes of a blue bird day - gasp! - the weather has turned!  The clouds are breaking!!!  You are going out after all!! 

You rush to collect your gear and make the most of the time you have....only to find that you have fallen for the sucker hole. There is really just that one tiny patch of blue and it has already been engulfed in the impenetrable cloud cover. You are dressed and out there though, so you proceed in spite of it and hope that a couple more sucker holes might grace you with a flicker of their hope.  

I found that those days inevitably had hidden treasures waiting for a little leprechaun (me) to find them. Firstly, fewer people are out, leaving you with wide open peaceful space. If the rain did indeed stop, the light was incredible and the colors seemed to jump off of their perches into the biggest bear hug for my eyes. 

I had this experience on Mother’s Day. My life is changing really fast right now in some pretty big ways, and I was feeling pretty exhausted from days of celebrations. I knew that I needed exercise, but also felt unmotivated. The weather had been fairly crappy for days. I took the dog out for a quick walk and realized-I didn’t need a jog, weights, or intervals. I needed a hike. Alone. Not even the dog.  I needed to be responsible for no one, at my own pace, with no conversation.   

It started pouring as I opened the car door at the trailhead. I pulled up my hood and started to march. 

It was magical from the first step.  The sweat felt exhilarating.  The air was alive in a way I couldn’t feel an hour before. I met a blind dog with the biggest smile on his face picking his way down the steep steps of Mt. Sanitas. 

I have decided that the sucker hole is where I thrive. Picking my way along, unsure of what is to come, but feeling empowered because I choose to go anyway. 

I can get pretty bogged down with change. Fear of the unknown wraps it’s tentacles around me in a way that makes me feel tethered. Yet when I actually try, I can fairly easily break free and just flow through the water, letting the current guide me.  

The last time I went through a big change like this I got to change careers and pursue a dream. I got to find out what it means to love your job and your work. I got to choose yes over and over and over again. Starting out was terrifying.  I couldn’t yet see the view from the mountain top. I can see it now though, and I hope I always remember how good it feels. I am choosing to go, rain or shine. I am choosing yes to adventure, even if it’s scary. I am living in that sucker hole!

The lessons that I am learning from this sucker hole are these.  Firstly, move.  Move consistently.  Move whether you want to or not.  When you don't want to move, likely you need it more than ever.

Secondly, when the opportunity doesn't seem ideal, maybe there is actually a different opportunity that could be just as good or better presenting itself.  If you are open to exploring it, the payoff could be huge. 

3 Tips to Make a "Disaster Day" Not So Bad

We've all had them.  Disaster Days. The toddler screams for half an hour in the middle of the night.  You get all of the morning tasks done and are leaving just on time when the smoke detector goes off because the battery is low.  The dog loses his mind and the toddler follows suite and you can't get the darn thing off the wall or throw it far enough in the yard to make it stop screaming at you.  You get to work (late), but have the wrong set of keys and can't get in.  You get home and the toddler has boycotted a nap. You get him in the crib and the dog pukes in his room.  He finally falls asleep as the dentist office calls to say you are in the process of missing your appointment.  AARRRGGG!

So how do you survive without dipping into the vodka?  (Ok, well maybe just one could make this funny sooner than a couple of weeks from now).  Three survival tips that got me through today:

1.  Thank the people around you.  It's not your fault, it's not their fault.  Sometimes things just don't go well and likely they are not quite as worked up as you are about it.  Some unfortunate things may have happened and some inconveniences may have affected you and those around you.  Gratitude helps to take the edge off of it.  

2.  Keep it in perspective.  The world is pretty kooky around us with natural disasters striking rapid fire, international tensions mounting, and differences of opinion about how to handle any of it causing turmoil in relationships. There are some bad days that are life-altering and devastating.  There are other bad days won't affect you tomorrow (or hopefully not much).  If it is the minor variety, don't add to it by getting a speeding ticket (or worse) as you rush around like a maniac.  The pain of stubbing your toe when you are already mad feels like an explosion.

3.  Do something small that makes you feel good.  Maybe a good idea to forget accomplishing something major.  Better to take a breather and refresh to avoid further breakdown.  (Seriously, it obviously isn't your day, so quit while you are ahead).  Cry if you need to, and then do something minor that feels positive.  I chose to strut around a little in my new shoes and change the laces like I like them (because I'm a nerd) and gave the dog kisses.  And now it's time to move on. 

Body Balance During Pregnancy

Pregnancy provides a powerful time to nurture yourself as your child develops.  The following stretches and exercises will support your body and mind during your pregnancy.  

I felt so thankful when I was pregnant that I wasn’t in charge of the checklist of growth:

• heart today - check
• lungs tomorrow - check
• skeletal structure - check
• male or female?? Ahh male, ok sex organs - check. 

Our bodies are so intelligent and so powerful that without the first thought from us, they complete this phenomenal task.  Through it all we try to sleep, eat, and think positively to provide the health and structure for it all to happen.  Congratulations for hosting one of the most incredible events of your life, the creation of another life.  

There are so many emotions surrounding what goes on in your body.  Your body takes cues from these emotions and sets up a series of reactions to get itself ready for its next step. 

One of the emotions that commonly partners with pregnancy is uncertainty.  Who is this person living in my body?  Will she share my love of sunsets?  What color are his eyes?  Will my pet get along with her?  Through all of these and countless more unknown elements, we can try to find strength and power to counter balance the questions.  There is research out there to suggest that even if we don’t feel strong or powerful, we can fake it until we make it and our bodies will respond positively to the message of strength.  

These two movements that can help you to support that physical message of power and control.  They also support the sides of your body, which are acting as the glue to hold you together as your body starts to focus forward on the baby.

·         Teapot with Dowel:

·          Half Kneel with Dowel Twist:

The second area of focus is the forward fold that wants to happen as you talk with and snuggle the sweet thing in your belly.  The following will balance the curling in and keep you standing tall. Both of these give you a chance to focus on one side of the body at a time.  This will prepare you for when your little one arrives and you carry him in one arm as you do something with the other.  Just a tidbit, become ambidextrous and alternate arms as much as possible.

Chest Stretch 2 ways:

 ·          Three Point Row:

The next point of focus is the back.  The back has powerful potential, but only when supported by your abdominals and glutes.  When the spine is out of balance, it is difficult to be as strong as you can be.  The following movements will keep you away from the “waddle” that can happen as your backside loses stability.  Just because your joints are getting lax as a natural and necessary part of pregnancy, doesn’t mean your muscles have to follow suite.  

·         Half Kneeling Hip Flexor Stretch:

·         Plie Squat:

The last and most important piece is your core.  Without core stability, you are putting the rest of your body at risk for injury.  Abdominal exercises don’t have to all be crunches, which I don’t recommend during pregnancy or just after birth.  Focus on the subtle stability that your body uses throughout the day. 

·         Pelvic floor – Kegels and gentle bouncing:

·         Transverse Abdominis

During your pregnancy and beyond, I wish for you:

• Confidence in your body, your mind, and your community.  You can do this.  It will not be perfect, yet it will be incredible
• The ability to ask for and accept help.  Being a martyr at this point is unnecessary and painful.  There will be enough of that already.  
•  The ability to give to yourself.  It will become increasingly difficult to see past the infant in your arms.  Practice taking moments for yourself, if only to better prepare you to be there for your child. 

Thank you for the opportunity to be a part of your journey!