Archive for March 2018

Sometimes You Need A Push!

I’ve had a lot of people telling me recently that I’m looking great and are asking if I train everyday and for how long but I want to set some things straight: yes, I do workout everyday, I only work out about 1 – 2 hours, and above all I love to do nothing with the rest of my day.

When I say that I love to do nothing- I mean if I could lay in a blanket all day I would. Before I wrote this I was currently binging on Netflix. What I hope I can make clear is that changing your lifestyle doesn’t have to be a big change.

For me, my biggest challenge was that I needed to stop buying food that would make me feel bad about myself and start buying food that would fuel me. My motto is, “if I don’t have those bad foods in my house, I won’t eat them”.

My “big” change that I made was getting my tired butt out of bed an hour earlier if I had to work, or just do the damn workout first thing on my day off. I understand that to some people, that might actually feel like a huge change and implementing this cold-turkey method is daunting- trust me it is- but one day the light will go off from “needing” to change to “wanting” to.

It’s hard; I know. For myself, it took years until my light finally clicked and I haven’t looked back. All my life I struggled with my weight, self confidence, and my overall health daily. I would yo-yo between not eating enough to eating far too much; worst of all I would never eat the right foods for me.

Before I started my daily workout (and by daily, it is usually only an hour), I would take a dance class every single morning then go to the gym for far too long to try and make myself feel better to maintain my weight; coupling this routine with eating horrible foods made me feel horrible. Most days I HATED doing it but I didn’t know there was any other way to help me stay healthy.

My husband has always supported my insane ideas about working out, but he was blessed with a freakishly fast metabolism and can eat whatever he wants. He never has to think about what he eats before it burns right off of his body. Myself on the other hand, well I  have to chalk it up to another hour at the gym. We used to meal prep heavily to make up for his metabolism but this meant that I was eating the wrong foods (and frankly too much of them).

What I decided then was that I wanted to push for a change; luckily my husband was there to eat the remains of our junk food. Small changes (like not buying junk food) does not have to be a leap off of a cliff!

Slow and steady wins the race and you are your only competitor.

Start with one thing in your life that you know is bad for you- say you have a can of coke a day or you like an extra scoop of sugar in your coffee- try one less a week and see how you feel. Don’t be afraid to try that substitution- try a bag of baby carrots and dip instead of chips. The message here is to not starve yourself from nutrition or deprive yourself from necessities: make the changes that are within your reach one at a time. Tell yourself: slow and steady wins the race.

A good friend of my replaced his daily Pepsi intake with water for one month and has since lost almost 20 pounds. That one small change impacted his entire perspective on what he is capable all from doing that one thing.

If tackling your diet isn’t something that you’re ready for, try your fitness. Have you considered the stairs verses the elevator? Adding in those small changes can make the world of difference. Don’t be discouraged if you don’t see results the day after you implemented something; wait. Give your body about two weeks before you start to analyze it.

Small changes guys.

These changes have changed my life but I’m also doing this FOR A LIFE. I want to travel, I want to dance, I want to live a long life with my husband Matthew and not worry about later. I haven’t taken anything out of my everyday life that brings me joy though. I still sing too loud, dance when I get ready, paint pictures for my walls, and watch way too much Netflix. I will still say yes when I want to treat myself to burger once in a while but it’s nothing that I can’t live without. I still live my same life, only I have made healthier choices; all one by one.

 

If you start with just ten minutes a day, that’s ten minute more than yesterday. I just take one hour or less out of my day to work out and make smart choices in my meals.

 

THAT’S IT.

 

The rest of the day is mine.

 

So Netflix, stop asking me if I am still watching- YES!

 

Everyone’s path is different and I can’t stress that enough. So you need to decide what works for you and if you need to or want to, then let’s talk.

 

Treat Yo’ Self

I’ve been thinking a lot about rewards lately. And not just with fitness.

Whenever I did thing something “hard” or accomplish something, I used to think “Ah! This deserves a cupcake!” (Sorry I use cupcakes all the time guys, I LOVE THEM) Then I would eat said cupcake and it would all be over in 5 minutes (or less if I shoved the whole thing in my mouth).

But why does it always have to be food?

When I changed my diet last year, I didn’t let myself cheat AT ALL for the first few months. I couldn’t trust myself. I knew if I had a little piece of cake or a Richmond Station Burger (DROOL), I knew I’d fall back off. So how was I going to reward myself when I measured myself and lost a half inch in my waist?

I decided that I was going to make a reward Goal. If I lost 2.5 inches in my waist, at least 1 in my hips (the hardest place for me to lose) and 1 inch in my chest and thighs, then I would go out and buy myself a new outfit(s).

And that’s what I did!

2 Months later, I went shopping I bought 3 dresses and a couple of tops. And the best part? The shirts were a size small and everything else was a medium! (I was a large or or more before) I still have those dresses today and still love the way I look in them 🙂

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This is one of the dresses! (Matt’s favourite)

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And this is another one of them! I LOVE how bright it is 🙂

When I started 80 Day Obsession, I didn’t really think about rewards. I just jumped in. But after the first week, I saw a lot of progress in my strength and began thinking of what would push me harder.

The problem is, with so many successes, I don’t have the money to go shopping all the time!

So I decided on a long term reward. This may not work for some people but I think it will work for me! When I finish 80 Day Obsession, I’m going to get part of costume I want to cosplay for Fan Expo in September. Now I haven’t decided on which cosplay yet, I have a few in mind and they are a little pricy for me so I’ll have to do it little by little.

So after I’m done 80 Day Obsession at the beginning of May, I’ll decide on a another program and make my reward goal from there.

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I’m just using my planner to map out my days and tick them off. But you can use whatever format works for you! Example: A calendar on the fridge, an app etc.

Everyone is different and everyone needs different motivations. Some people need constant gratification for each step they take, while others are just madly driven by personal motivation. While some, (like me) are driven to better themselves but would work extra hard if there was something waiting for them at the end.

Goals also don’t have to be finishing a program! It can be like what I did before with losing inches or it could even be doing 20 push ups everyday for a whole week straight.

Whatever works for you and what you want to see progress in! Rewards also don’t have to be shopping. It could be a day with your friends, or maybe a movie or even taking the whole afternoon just to sit on the couch and watch Netflix.

One of the first things I ask my clients is “What are your goals?”

Ask yourself that, then ask yourself, “How are you going to get there?”

Please feel free to message me if you want set some goals for yourself, have questions about rewards or if you have questions about 80 Day Obsession! I would love to help and I swear, I’m a nice coach. (Not like the one I got at my old gym who just yelled at me to “PUSH HARDER!!” the whole time… anyhoo) But I will still give you a kick in the butt if you need it! 😉