Tag: wellness

Healthy Fall (Tr)eats That Won’t Wreck Your Progress

Healthy Fall (Tr)eats That Won’t Wreck Your Progress

When I think of fall, I think of sweater weather, pumpkin patches, my couch, and FOOD. There’s just something about the temperature dropping that makes me want to bake pies, drink hot sugary drinks, buy a dozen fuzzy blankets, and re-watch Gilmore Girls for the […]

How Diet Mentality Is Ruining Your Progress

How Diet Mentality Is Ruining Your Progress

Eating is a biological instinct that we are born with. Babies cry when their bodies are in need of sustenance and they stop eating when they’ve had enough. It’s a system and it works, and their bodies are able to function and grow just as […]

Goal Setting for Creating your Dream Life (but really)

Goal Setting for Creating your Dream Life (but really)

Just like your unique state of health, there is no one-size-fits-all approach to goals and goal setting. Small goals, big goals, daily goals, long-term goals, short-term goals, New Year goals, the list goes on and on…and on. I bet you have some goals that you don’t even realize are goals. Those things that you desire most, those big dreams you have for your future, that item you really want to buy…they are all goals. If you are not in a current state that allows you to have something that you want, it becomes a goal–whether it’s consciously or subconsciously.

And now I’m going to attempt to convince you just how important it is and beneficial it’ll be for you if these goals are made in a super-extra-very intentional way. Here we go.

I’ve got some reaaally big goals for my life.

Like, so big that it’s almost laughable but at the same time I am completely positive that I will reach these goals (crucial to me actually reaching them).

Some of my monetary goals include:

  • build my own home on 2+ acres of land in Boulder, CO (so we can have plenty of room for our sand volleyball courts of course)
  • open up a women-only gym
  • allow Nathan to retire at 40 (or at least be able to employ him myself at that point)
  • be able to travel the world freely
  • have the financial freedom to give substantially to those who need it the most

Some of my health goals include:

  • continue to decrease my body fat % (not sure what that number would be on the scale and tbh could not care less)
  • have my body functioning optimally
  • maintain a healthy relationship with food
  • be able to play volleyball for decades to come with no injuries

Some of my impact goals include:

  • transform the lives of over 1,000 women in my lifetime
  • redefine the idea of health in a society that has completely warped it
  • host retreats and safe spaces for women in need of community
  • create an empire of empowered and confident individuals who truly believe that they can do anything they put their minds to and to create lists of dreams and goals as lofty and intimidating as this one.

And for someone who barely launched this blog a few short months ago, these goals are definitely lofty. But instead of letting myself just daydream about the future and never actually move towards it, I take steps in the right direction every single day. And you can, too.

So, step 1: Write down your biggest goals and dreams.

Yes, the ones that you maybe already convinced yourself aren’t going to happen. Because writing them down is the first step to bringing them into existence. And sure, if owning a castle on a private island is really what you want, write it down. But…is that really what you want? Dig deep. What do you want in this one life you’ve been given? What impact do you want to make? What legacy do you want to leave? What way can you serve others that will in turn serve you? And, obviously you want to be around long enough and in a state well enough to enjoy all of it, so–where does your health fit into all of this?

Some of these goals might be long-term: I’m talking years down the road before you can actually hold the keys to that new house, or be speaking at the event with thousands of people, or be in a state of maintenance after losing 100+ lbs. Even more reason to start working towards them TODAY.

Some of them might be short-term: Within 3-6 months, you could be holding the keys to that new car, you could launch your online business that you’ve been procrastinating on for months, you could lose that extra 10-20 lbs that you’ve been holding onto for the past few years. But, again, you’ve gotta actually START.

So, that brings us to step 2: Figure out the ROUTINE goals.

This is the part that we don’t like to hear. It’s not instantly gratifying. It’s not as shiny and exciting as the big goals. It’s the equivalent of building a tower made up of 10,000 bricks but only being able to stack one per day, and some days you’ll end up knocking down five. But guess what? The tower is getting built, the finished project is coming together, the progress is FORWARD. And the work you put in day after day to reach that goal is forming and changing you in the process. You don’t lose 50 lbs all at once after you’ve been putting in the work for an entire year. You lose it gradually AS you put in the work. Those bricks are heavy; your body changes as you stack them. Your mindset is being molded constantly.

You WILL see the benefits of your actions present themselves as you continue to make the effort. So, is it instantly gratifying? Maybe not like you want. But will you see your hard work pay off consistently? Yes! THAT is the journey you will embark on. It’s routine, it’s action, it’s baby steps, it’s the daily grind, it’s results

So what might that look like? Actually starting?

Well maybe in week 1 you decide to drink a gallon of water every single day. And then in week 2, you remove the junk food from your house. In week 3, you start packing your lunch for work and meal prepping your dinners. Week 4 comes along, and you decide to commit to 3 workouts per week. By week 5, you’re going to bed earlier to make sure you’re getting enough sleep for your morning workout. And by week 6, you’re limiting your soda and alcohol intake. Week 7 has you up to 4 workouts and you’re also biking to work. By week 8, you have combined all of these small actions and they begin to feel more like a habit and less like work.

That is 2 months. 2 months to transform your life. Maybe you won’t hit your big goal in 2 months but you are WELL on your way. You’ve built a routine, and that. is. everything.

SO to sum up:

Step 1) Bring your biggest goals to life–write them down and don’t stop daydreaming about them–you WILL achieve them.

Step 2) Take action one small, baby goal at a time. Don’t try to transform into a new person overnight (this never works), but instead give yourself one tiny, achievable, specific action that you can start to implement NOW. Once you’ve got a handle on that, give yourself another one. Watch your biggest goals and dreams literally come to life one day, one decision, one brick at a time.

Helping you to achieve these goals IS my goal! And you better believe I’m going to make that happen. 

What Transformation Means To Me

What Transformation Means To Me

According to Merriam-Webster, transformation means “to change the outward form or appearance or to change in character or condition”. A lot of people might think that transformations are small–things like cutting or dyeing your hair, updating your wardrobe, or whitening your teeth. But I don’t […]

The 3 Real Secrets to Weight Loss (That Don’t Involve Diet or Exercise)

The 3 Real Secrets to Weight Loss (That Don’t Involve Diet or Exercise)

Why are 2 out of 3 Americans overweight? Why are we discovering more and more about the human body, yet, as a nation, are negatively impacting our health more than ever before? Why do people spend months and years (maybe their entire lives!) trying to […]

How I Stopped Eating Cheat Meals And Why You Should Too

How I Stopped Eating Cheat Meals And Why You Should Too

I used to eat cheat meals ALL of the time. I used to restrict myself all week from my favorite things knowing that I could eat them to my heart’s content over the weekend. Then I stopped. Cold turkey. And I haven’t had a single cheat meal since and it has done WONDERS for my health. Read below on how on earth this was possible and how YOU can benefit by implementing the same changes.

1. Stop Using The Term “Cheat Meal”

The phrase itself insinuates that we are doing something guiltily and guilt is something that should NEVER be associated with food. We are not even aware of the slips into casual conversation about how “I was bad last night–I ate cake”, “I cheated on my diet by eating 3 slices of pizza”, or “I need to go do an hour of cardio to burn off that ice cream”. You’ve heard them and you’ve probably said them. Hey it’s ok–I have to. The important thing is that you are here now and hopefully choose to be more consciously aware of the subject. The issue is simple–when we introduce guilt and shame into food it begins a vicious cycle. Shame brings on feelings of more shame and negativity. When we stop thinking of things as black and white, good or bad, all or nothing, we FREE ourselves. There are no cheat meals, cheat days, cheat weekends, there just IS. Every single moment, we make choices, and every single day those choices include our nutrition. Yes there are more indulgent and less indulgent meals, hey–maybe there are even “treat meals”, regardless–you should feel good about the food that you eat–even if it’s for the sake of pure enjoyment. Easier said than done, I know. It all begins with our thoughts–so challenge yourself to stop using these terms, the ones that associate guilt with food, and instead focus on making choices in each moment, regardless of the past. Most importantly, accept yourself with all of the choices you do make.

2. Don’t Reserve Your Favorite Foods For Treat Meals

See what I did there? #treatNOTcheat. If you are constantly restricting yourself from having your absolute favorite foods, chances are when you do allow yourself to have them–you’ll go overboard. The cycle of restricting and binging is one that is easy to fall into and although I don’t recommend eating pizza, fries, and cookies every single day, simply changing your mindset to understand that there is no food that is off-limits at any given time will actually keep you from feeling a deep desire to eat those things all of the time. And when you do eat them, you won’t all-out binge because you know that those foods will remain available. If you go out for dinner with friends knowing that you have to wait 2 weeks until you can have fried food again–chances are you will stuff yourself to a point that is uncomfortable and that likely won’t leave you feeling very good about yourself–cue the cycle.

3. Enjoy Your Food

I’m a foodie. I know that a lot of people preach that it’s better to focus on the people you are with and on the event you are experiencing more than the food–but for me, the food enhances the experience. Then again, I have also been known to make donuts disappear in 20 seconds. When you are treating yourself to a more indulgent meal, whether it be a date night, outing with your friends, or you, yourself, and your sweatpants on the couch, ENJOY it. That’s why you’re eating it in the first place right? It brings you joy. Don’t mindlessly or quickly bring fork to mouth–slooowly and consciously taste the food, savor the flavor, and think about how BOMB this life is that that wonderful substance exists.

Starting to incorporate these things into your eating habits will forever change the way you feel about food (and yourself!).

Let me know in the comments below if you are going to commit to NEVER eating a cheat meal again!

How To Stay “On Track” While On Vacation

How To Stay “On Track” While On Vacation

There has probably been a thousand articles and blog posts written on this very topic but I have a feeling you landed here because none of them have really stuck thus far. There are tons of tips, tricks, and hacks floating around for exactly how […]

My Story Part I

My Story Part I

Titling this blog was actually the hardest part about writing it. But once I realized that the words I was typing were coming straight from my heart, it was really a no brainer. This is my story. If I were introducing myself to someone, I […]