I talk a lot in my blog and on my Facebook page about embracing a new mindset. The old days of only being concerned about weight loss are gone. It's time to shift your thinking.
I believe that all women are beautiful. I believe that God created us to be so much more than attractive beings for men or others to ogle. In my opinion, true beauty comes from a) knowing who you are b) embracing your flaws and c) living your purpose.
When we focus solely on the number on the scale, the size of our jeans and the space we take up, we are truly limiting our possibilities. Frankly, it's exhausting worrying about things like, "am I thin enough? Am I pretty enough? Will people judge me if I don't look a certain way?"
My pastor at church said something really profound a couple of weeks ago in a sermon. "Who told you that? Who told you that you weren't good enough?"
It's so simple, yet so true. Who set these unreachable standards? Who gets to decide what's "in or out?" All throughout history, the standard of beauty for women has changed. But the truest standard of beauty that will never go out of style is one that is ordained by God. He created you: perfect, beautiful, amazing YOU!
The truth is, when you are secure in who you are and the God who created you to live His purpose for your life, you don't give a flip about what others have to say. That's the enemy talking. Don't let him into your thoughts. Shift your thinking.
I know all of this is easier said than done. I'm a work in progress when it comes to my thoughts and how they influence my thinking and actions.
So, as I stated above, when you know WHO you are (I'm fearfully and wonderfully made Psalm 139:14) and you are LIVING your purpose, it becomes easier to EMBRACE your flaws, which is the biggest step in accepting your body and starting to shift your thinking.
Surround yourself with positive people who lift you up and encourage you. Maybe it's time to do a friend-detox.
Speak kindly about yourself. People laugh when I tell them to speak aloud positive affirmations about their body in the mirror. But, thoughts become things and the more you outwardly speak positively about your body, the more your mind will follow suit.
Exercise and eat well because it makes you feel good. The weight loss and aesthetic improvements will come. Look, there's nothing wrong with wanting to lose a few pounds or feel better in your clothes. But I'm telling you, when you focus on improving the health of your body rather than punishing it, making better choices becomes easier and the weight loss will happen.
Love your body the way it is right now. Don't wait for it to be thinner, leaner or more muscled. Find things you love about your body and embrace your flaws. Speaking from experience, no matter how "lean" you get, you will always find things about your appearance that you wish you could change. Focus on the positive.
If you need some accountability or don't know where to start your journey, I'd love to help.
xoxo,
Coach Steph
Follow me on Facebook, Instagram and Twitter for motivation, tips and humor. Reach out to me privately if you're ready to shift your thinking.
Showing posts with label fitness motivation. Show all posts
Showing posts with label fitness motivation. Show all posts
Saturday, September 26, 2015
Wednesday, September 9, 2015
Where do I start?
Congratulations! You've decided to start a fitness/eating/healthier living program. But you're probably asking yourself, "Where do I start?"
"Where do I start" is the number one question I get as a personal trainer and coach. Here's a few tips to get you started.
1. What are your goals?
Why are you doing this? What do you hope to accomplish? Having a clear vision of your goals is important.
2. What will happen when you reach your goal?
You have a clear goal - great! What will happen when you get there? The number one reason people gain weight back after reaching a goal is because they didn't think about the 'after.' What would happen when you met the goal? Remember, this is the rest of your life. Don't be shortsighted.
3. Start small.
Small, consistent habit changes that you can adhere to are the keys to longterm success. Focus on one habit at a time. If you don't eat breakfast, work on eating breakfast everyday until that becomes normal for you. Some habits will take less time to achieve than other.
4. Celebrate the small victories.
You passed on seconds at dinner because you were satisfied and didn't need anymore food. Pat yourself on the back!
You did 10 push-ups in a row. Last week you could only do 8. Celebrate!
You packed your lunch every day for work and felt good about it. Great job!
Whatever it is that makes you proud for continuing on this journey, celebrate it. Remember, consistently doing the right things add up to big results.
5. Create a support network.
Tell people you love and trust what you are doing. Tell them you need their support when you want to quit. Tell them to remind you of your goals. Having the right support will make all the difference.
6. Keep the negative nellies at an arm's length.
Change is hard. Sometimes it's even harder for the people in our lives than it is for us. When you decide to make a change in your lifestyle, some people in your life may become negative or downright mean. Your desire to change is highlighting their decision not to. That's ok. Just protect yourself. Your support network will help you.
7. Create a mindset of success.
You can do this. You are worth it. You are enough. You're doing this for you. Repeat these things every day in the mirror. Say them until you believe them.
8. Get professional help.
There are a lot of trainers and health professionals who are in the business of helping people get healthier. Do your research. Ask for referrals. Interview them. They are a part of your team and you need to be comfortable opening up and being honest with them so they can help you. All trainers, nutritionists, dietitians, physicians and health coaches are not created equal. A true professional will have no problem complying with your need to gather information before you make a decision.
9. Make a decision.
Your gut is usually right. If your gut tells you that your trainer, coach, nutritionist, etc is a good fit for you, then go with that. Do your research, but trust your intuition.
10. Love yourself.
Self worth and self esteem start at the core with loving who you are, right now, whatever you look or feel like. If you think losing weight or getting more fit will make someone else like you or love you more, you're wrong. Loving you, flaws (we all have them) and all is the key to happiness. When you love you, everything else falls into place. Love yourself enough to take care of your temple. It's the only place you have to live.
Reach out if you need more help.
xoxo,
Coach Steph
"Where do I start" is the number one question I get as a personal trainer and coach. Here's a few tips to get you started.
1. What are your goals?
Why are you doing this? What do you hope to accomplish? Having a clear vision of your goals is important.
2. What will happen when you reach your goal?
You have a clear goal - great! What will happen when you get there? The number one reason people gain weight back after reaching a goal is because they didn't think about the 'after.' What would happen when you met the goal? Remember, this is the rest of your life. Don't be shortsighted.
3. Start small.
Small, consistent habit changes that you can adhere to are the keys to longterm success. Focus on one habit at a time. If you don't eat breakfast, work on eating breakfast everyday until that becomes normal for you. Some habits will take less time to achieve than other.
4. Celebrate the small victories.
You passed on seconds at dinner because you were satisfied and didn't need anymore food. Pat yourself on the back!
You did 10 push-ups in a row. Last week you could only do 8. Celebrate!
You packed your lunch every day for work and felt good about it. Great job!
Whatever it is that makes you proud for continuing on this journey, celebrate it. Remember, consistently doing the right things add up to big results.
5. Create a support network.
Tell people you love and trust what you are doing. Tell them you need their support when you want to quit. Tell them to remind you of your goals. Having the right support will make all the difference.
6. Keep the negative nellies at an arm's length.
Change is hard. Sometimes it's even harder for the people in our lives than it is for us. When you decide to make a change in your lifestyle, some people in your life may become negative or downright mean. Your desire to change is highlighting their decision not to. That's ok. Just protect yourself. Your support network will help you.
7. Create a mindset of success.
You can do this. You are worth it. You are enough. You're doing this for you. Repeat these things every day in the mirror. Say them until you believe them.
8. Get professional help.
There are a lot of trainers and health professionals who are in the business of helping people get healthier. Do your research. Ask for referrals. Interview them. They are a part of your team and you need to be comfortable opening up and being honest with them so they can help you. All trainers, nutritionists, dietitians, physicians and health coaches are not created equal. A true professional will have no problem complying with your need to gather information before you make a decision.
9. Make a decision.
Your gut is usually right. If your gut tells you that your trainer, coach, nutritionist, etc is a good fit for you, then go with that. Do your research, but trust your intuition.
10. Love yourself.
Self worth and self esteem start at the core with loving who you are, right now, whatever you look or feel like. If you think losing weight or getting more fit will make someone else like you or love you more, you're wrong. Loving you, flaws (we all have them) and all is the key to happiness. When you love you, everything else falls into place. Love yourself enough to take care of your temple. It's the only place you have to live.
Reach out if you need more help.
xoxo,
Coach Steph
Wednesday, September 2, 2015
Comparison is the Thief of Joy
Teddy Roosevelt was a pretty smart guy. "Comparison is the thief of joy." I feel like this applies to so many areas of our lives. Specifically, I'm going to speak to fitness and weight loss.
I coached a personal training client yesterday on this topic. She was finishing her post-workout cardio and cooling down on the treadmill when she asked me, "so how much progress should I be seeing right now?"
This is such a loaded question and I HATE IT!
Do you know why I hate it? Because no two people are the same. Because no two bodies metabolize food the same way. Because no two bodies respond to exercise and weights the same way. Get the idea?
Comparison is dangerous. It can take you down a scary path where you start to look at your life and someone else's and decide that their life is better or easier.
When you compare your fitness progress to someone else's, you can take yourself out of the game or delay your success.
I know it's tough not to compare; when you see those amazing 'before and after' ads for weight loss. My company even has a weight loss challenge and we use testimonials to show people what's possible. That's the key, though. Be inspired by other people's success. Don't compare.
Honestly, shows like 'The Biggest Loser' or 'Extreme Weight Loss' don't help either. Those people are in completely controlled environments with expert help 24/7. That's just not reality. Most of those people go home and gain the weight back because they didn't gradually learn how to adopt a new lifestyle.
How can you overcome the desire to compare? Track your progress! Not just your weight and measurements.
- Take photos - Progress photos, wearing the same clothes, in the same pose at the same time every week. Put the photos side-by-side. You'll start to see changes.
- Celebrate the NSVs - Non-scale victories. How do your clothes fit? Can you do something you couldn't do when you first started? Has your health improved? I always recommend clients do a physical inventory when they first start. What hurts? What is physically hard to do? What are you unable to do because of your physical condition? Revisit that list every 4-6 weeks and track your progress that way.
- Track your vital signs - Record your resting heart rate and blood pressure when you first start. Check them every 4 weeks. When they improve, that means you are getting healthier. Yay for you!
These are just a few ways to show yourself that your exercise and healthy eating plan are working. Be kind to yourself. Change takes time. How long had you been eating unhealthy food? How long did it take you to gain the weight? It's going to take a while for your body to reset and return to its home state, its homeostasis. Do you know what homeostasis means? When internal conditions remain relatively stable and constant. That's balance. When your body is balanced, you will be able to lose or maintain your weight.
Need some help? More accountability? Someone to just listen? I'm here. Reach out. I'd love to chat.
Check out YouTube for my video summary on this topic.
xoxo,
Coach Steph
Tuesday, August 11, 2015
Energy: The Chicken and The Egg of Fitness
I hear it all the time as a personal trainer from prospective clients, "I just don't have the energy to workout." My response every time is, "exercise gives you more energy." Client replies, "But how am I supposed to get the energy to workout and get started?"What came first: the chicken or the egg?
You need energy to workout, but how do you workout with no energy?
Most of know we need to exercise on a regular basis, not just for weight loss, but for improved health and to strengthen our cardiovascular system. Cardiovascular disease is the number one cause of death in the U.S, and the American Heart Association recommends 150 minutes a week of moderate cardiovascular activity or 75 minutes of vigorous activity, or a combination of both. That's only 25 minutes a day, 6 days a week of moderate exercise: bike riding, walk/jogging, circuit training, HIIT training, etc.
First, let's understand how exercise gives you energy.
According to the Mayo Clinic, "exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores." Makes sense, right?But, what if it's a struggle for you to find any more energy to start a fitness program? You know you need to exercise, but between work, school, the kids, volunteer activities, your spouse, etc, you are wiped.
Here's a few tips to help get you started:
1. Start small - don't go into fitness 'all or nothing.' Pick something you can do for 10-15 minutes a day. A walk, a bike ride, etc. This doesn't have to happen in a gym. I live in Florida where it's almost impossible to exercise outside in the summer unless you get up really early. But, if you can make it work, do it.
2. Make a date with yourself - I put my workouts in my calendar. Monday, Wednesday and Friday are circuit training days. Tuesday and Thursday are straight cardio. Saturday is a run or a boot camp. Sunday is rest (or maybe shopping LOL). Walking around Target does not feel like exercise to me! Making an appointment signifies that fitness is an important part of your day. You schedule doctor appointments, activities for your kids and many other things. Make fitness a priority, no matter how little time you have.
3. Pick a schedule you look forward to - remember earlier I said to start small? Start out with two days a week of an activity that a) gets your heart rate up and b)that you enjoy. A good rule of thumb is that if you can hold a conversation without pausing for breath, you need to work a little harder. Slowly build up to 6 days a week of moderate activity for 25 minutes. It might take you 3 months. Keep going. You're improving your health and heart function.
4. Let go of comparison - President Teddy Roosevelt famously said, "comparison is the thief of joy." Teddy was a smart guy. Do the best you can do, right where you are at this moment, with what you have today. Someone will always be "better" than you: thinner, more fit, prettier, better at time management, etc. Just do you. You are awesome.
5. Any exercise is better than none at all - if you planned to do 30 minutes on the elliptical at the gym, but your boss held you at the end of the day for a project and now you only have 10 minutes before having to pick up your kids at daycare, than do your best work in 10 minutes. Always have a back up plan. Here's a quick, 10 minute total body workout that will rev your heart rate and boost your body's fat burning abilities:
30 seconds of jumping jacks
10 bodyweight squats
30 seconds of high knees
5 push-ups (modified or regular)
30 seconds of squat jumps
15 crunches
30 seconds of simulated jump rope
5 walking lunges
30 seconds running in place
-Repeat as many times as you can in 10 minutes
6. You are worth it - I know it's tough. You have a lot of responsibilities. But trust me, you will be a better caretaker and provider for all the important people in your life when you carve out 30 minutes for yourself.
One more thing...if you still find yourself needing a boost, please message me. We can talk privately. I offer free phone consultations to help you get started on your journey.
I was NEVER a supplement person, other than the occasional protein powder after a heavy strength workout. Then, I found SPX Nutri-Thin. It helped me lose an additional 18 lbs and kick my coffee habit (even though I get up at 4 a.m.) It gives me energy all day without the jitters. It's all-natural, organic and full of B vitamins. I take it every day, as does my husband and many of my personal training clients. If you'd like to hear more about it, please visit getspx.com.
Hope this info helps you. Now, get moving!
xoxo,
Coach Stephanie
Friday, April 3, 2015
Speak Kindly, Think Positively, Breathe In, Breathe Out, Move On
When I think back about how I felt nearly 3 years ago, I get emotional. I was tired all the time (tired doesn't even BEGIN to describe the fatigue I endured). I got sick a lot. None of my clothes fit. I was uncomfortable. I was not "fat and happy." I was overweight and miserable.
Every day I have to make a conscious choice to move my body, choose foods that give my body the nutrition and fuel it needs and be kind to my mind.
I did a hard workout on Wednesday with my trainer (even trainers have trainers), and I was beating myself up for not being as "in-shape" as I thought I "should" be. And then I had a flashback to 3 years ago and remembering not being able to get into my 4x4 Jeep because I couldn't lift my bodyweight into the vehicle. I then smiled because I just did 25 minutes of 40/20 HIIT Training (circuit intervals with weights), something I never would have been able to do 3 years ago. I also looked in the mirror and reminded myself that I just ran a 15k 3 weeks ago. My body can do amazing things.
My point to all of this is you have to be kind to yourself. Don't compare your progress to anyone else's. There will be days you don't feel worthy. Just remember your WHY. WHY are you getting healthier? WHY are you exercising? WHY are you choosing more nutritious foods? Whatever your reasons, just take a minute, inhale, exhale and speak kindly to your body and your mind.
This is a tough journey. Probably the hardest thing I've ever done, and maybe that you'll ever do. But it is worth it. I believe in each and every one of you. Believe in yourself.
How can I help you reach your goals?
Yours in health,
Coach Steph xoxo
Every day I have to make a conscious choice to move my body, choose foods that give my body the nutrition and fuel it needs and be kind to my mind.
I did a hard workout on Wednesday with my trainer (even trainers have trainers), and I was beating myself up for not being as "in-shape" as I thought I "should" be. And then I had a flashback to 3 years ago and remembering not being able to get into my 4x4 Jeep because I couldn't lift my bodyweight into the vehicle. I then smiled because I just did 25 minutes of 40/20 HIIT Training (circuit intervals with weights), something I never would have been able to do 3 years ago. I also looked in the mirror and reminded myself that I just ran a 15k 3 weeks ago. My body can do amazing things.
My point to all of this is you have to be kind to yourself. Don't compare your progress to anyone else's. There will be days you don't feel worthy. Just remember your WHY. WHY are you getting healthier? WHY are you exercising? WHY are you choosing more nutritious foods? Whatever your reasons, just take a minute, inhale, exhale and speak kindly to your body and your mind.
This is a tough journey. Probably the hardest thing I've ever done, and maybe that you'll ever do. But it is worth it. I believe in each and every one of you. Believe in yourself.
How can I help you reach your goals?
Yours in health,
Coach Steph xoxo
Wednesday, February 25, 2015
Why You Have to Set Mini Goals
I just finished my weekly Skype call with one of my SPX clients (we'll call her Amy). Amy told me she had good news and bad news to report. I asked for the good news first. She said that she went to the gym 2x this week. (Amy HATES the gym and has anxiety about working out in public due to her insecurities with her body.) I was so proud! Then she said, "but I didn't really do much..."
I stopped her right there. Anytime you make time for exercise, CELEBRATE! Going from a sedentary lifestyle to a regular exercise routine takes time. It will not happen overnight.
Make a list of all the things you want to do to live a healthier lifestyle. As you accomplish each one (an accomplishment is doing it on a regular basis, most of the time), cross it off your list. So if you make it to the gym 2x/week for 3 weeks, cross it off your list. You are now a regular exerciser!
You have to set mini goals or else your end goal will seem to big to reach. How do you eat an elephant? One bite at a time. How do you fully transform your lifestyle, one mini-goal at a time.
Be well! What do you want to celebrate?
Yours in Health,
Coach Steph
Thursday, December 18, 2014
New Posts are Coming...Good Stuff for the New Year
Hi everyone! I know it's been a couple of months since my last post. I started a series and left you all hanging, and for that, I am sorry. I have been busy with lots of projects and have neglected my blog. I feel really awful about that. In addition to my heavy workload, I have been through some personal issues that have distracted me from my life's work. But, I will continue the series, as these women's stories are very important and relevant for all of us. Additionally, I have some great topics plan for you for January. Please stay tuned!
Merry Christmas and happy holidays!
Xoxo,
Coach Stephanie
Merry Christmas and happy holidays!
Xoxo,
Coach Stephanie
Tuesday, October 14, 2014
Inspiring Woman #1 - Real Women, Real Struggles, Real Inspiration Series
It's here! The first in a series of four blog posts about real women taking control of their self-image, fitness and health. Every other week I'll bring you a story from a woman just like you and me who is just trying to love her self, be healthy and take back the notion that we have to be "perfect" to be fit and healthy.
Meet Brittany Arroyo:
Brittany is a nationally certified personal trainer (ACSM) out of Viera, FL and has been dedicated to changing her body and self-image through heavy weightlifting.
Brittany has a history of eating disorders and being unkind to her body. Through her fitness and wellness journey, she has been at war with the most powerful "muscle" in her body: her mind.
Brittany counsels clients, friends and family members about health and fitness issues and has shared what she herself and others deal with. She also gives her personal philosophy on coaching clients with diet and exercise.
Below is Brittany's personal and candid narrative of these trials and triumphs.
Disordered Eating/Body Dysmorphia
"I have a long past of disordered eating and body dysmorphia. While I am much healthier now, I find myself constantly berating myself (too fat, too many calories, not strong enough, not pretty enough, the list goes on). I say things to myself that I would never imagine saying to a loved one or client, and yet since I've started working in the fitness industry, I've heard many women (and some men) say these things aloud about themselves. Most of the time it's in a joking manner, but I recognize the hurt and pain behind it, as it is my own.
My struggle is with myself; how do I preach body love and acceptance when I don't accept and love my own body? On the flip side, how do I encourage healthy living and weight without creating unhealthy thought patterns and habits in the process?
I need to find balance. I'm working on that and self-awareness. I didn't even acknowledge the problems and the thought process until 1.5 years ago. People want to train with me because of the knowledge and experience I have. It's funny the way other people perceive us is not how we see ourselves.
Unhealthy Patterns on Nights and Weekends
"I struggle with not falling into the binge/restrict cycle. I eat super clean on weekdays, all day long and then night-time or the weekend rolls around and I lose my dang mind. I struggle daily to find a balance between being 'on' or 'off.'"
"Lift
weights. Nothing will change your life
more than to put weights on a barbell and lift. Lifting weights is the key to looking better, feeling better and
thinking better. I'm most proud of
being able to deadlift 1.5 times my body weight and squat over 200 lbs. I feel strong and powerful."
Thank you to Brittany Arroyo for your candid testimony and advice to women and men. Trainers are people too and no one is perfect. When we stop comparing ourselves to others, we can start to achieve balance.
Please join us in two weeks for our next profile of and inspiring woman.
Inspiring Woman #2
Perri G - Wife, Mother and Full-Time Chauffeur
Perri became a mom at age 40. Blessed beyond measure, she struggles with having time to workout, eat well and achieve balance with her mom, wife and work duties. I think a lot of people can really relate to Perri's story. She and her husband are trying to be good examples of self-love and healthy body image to their son. I hope to help Perri find solutions for her busy life, and in turn, help you make exercise and meal planning a priority in your own life.
Thanks for reading my blog this week. This project is really important to me. I think we need to be talking about our body and food issues. The only way the rhetoric will change is if we demand it to. Love your body. Love your exercise. Love yourself.
Yours in health,
Coach Stephanie
Like me on Facebook
Follow me on Twitter and Instagram - StephLipp1
My Fitness Company, Positively Fit and Facebook Community
I offer private online and offline coaching.
For more information about the nutritional supplements I support:
www.spxworks.com
Meet Brittany Arroyo:
Brittany has a history of eating disorders and being unkind to her body. Through her fitness and wellness journey, she has been at war with the most powerful "muscle" in her body: her mind.
Brittany counsels clients, friends and family members about health and fitness issues and has shared what she herself and others deal with. She also gives her personal philosophy on coaching clients with diet and exercise.
Below is Brittany's personal and candid narrative of these trials and triumphs.
Disordered Eating/Body Dysmorphia
"I have a long past of disordered eating and body dysmorphia. While I am much healthier now, I find myself constantly berating myself (too fat, too many calories, not strong enough, not pretty enough, the list goes on). I say things to myself that I would never imagine saying to a loved one or client, and yet since I've started working in the fitness industry, I've heard many women (and some men) say these things aloud about themselves. Most of the time it's in a joking manner, but I recognize the hurt and pain behind it, as it is my own.
My struggle is with myself; how do I preach body love and acceptance when I don't accept and love my own body? On the flip side, how do I encourage healthy living and weight without creating unhealthy thought patterns and habits in the process?
I don't
remember a time when I've felt comfortable with my body. I stopped
eating in high school. It got to a point
where my parents intervened. They said, 'get better
or we're getting you professional help.' I did go to therapy, but I wasn't ready to deal with it.
People
pass judgement that mental health is internal. As a society, we're bombarded with images and media. Appearance is important. I was raised in a loving home with supportive
parents. I was always comparing myself to
others. I think about it everyday.
I have a PT client
in her 50s. She's really fit but wants to
look better. She told me she's had liposuction and
cosmetic surgery. She only weighs 120
pounds yet still sees a fat person in the
mirror. I want my clients to accept and
better themselves. I want them to stop seeing unmet unrealistic expectations as failure.
I need to find balance. I'm working on that and self-awareness. I didn't even acknowledge the problems and the thought process until 1.5 years ago. People want to train with me because of the knowledge and experience I have. It's funny the way other people perceive us is not how we see ourselves.
Unhealthy Patterns on Nights and Weekends
"I struggle with not falling into the binge/restrict cycle. I eat super clean on weekdays, all day long and then night-time or the weekend rolls around and I lose my dang mind. I struggle daily to find a balance between being 'on' or 'off.'"
Teaching Healthy Habits
"Tracking and calorie counting can lead to obsessive behavior. 'Cheat days' can be very detrimental. I give general guidelines that will work for most people. 2-3 meals a week, eat whatever you want. I try to screen people and be aware of triggers or red flags with clients. I keep track and find out the WHY behind why people want to lose weight or get fit.
"Tracking and calorie counting can lead to obsessive behavior. 'Cheat days' can be very detrimental. I give general guidelines that will work for most people. 2-3 meals a week, eat whatever you want. I try to screen people and be aware of triggers or red flags with clients. I keep track and find out the WHY behind why people want to lose weight or get fit.
I feel
like disordered eating is very common.
We've come to accept strange habits as normal. Juice cleanses, restrictive food habits and 'trendy diets' are all accepted as normal.
Hollywood perpetuates them. Every
person is a personal trainer and expert.
There's so much misinformation on the internet. I only read articles with scientific
notation. If there's no study to back it
up, it's just conjecture. I give resources
with legitimate professionals in the industry."
Working Out is 'All or Nothing'
"I am fairly good about this one. My clients and friends, not so much. I find many people think they need to workout 7 days a week for an hour or more or else it's useless and they might as well do nothing. I try to emphasize that something is always better than nothing and more is not better but better is better when it comes to fitness.
Working Out is 'All or Nothing'
"I am fairly good about this one. My clients and friends, not so much. I find many people think they need to workout 7 days a week for an hour or more or else it's useless and they might as well do nothing. I try to emphasize that something is always better than nothing and more is not better but better is better when it comes to fitness.
Most of
my clients think that if they can't do the perfect workout, then they shouldn't
bother. Effectiveness of your workout is
more important than how long it is. I
give clients at home workouts to do in their off days. Quickie workouts to create a habit.
Set a
minimum amount of days to workout, whether at home or they gym, and stick to
it. 2-3 days at a minimum is my
recommendation."
Brittany's Biggest Epiphany
Committed to continuing education. PT is a science and exercise changes all the time.
Please join us in two weeks for our next profile of and inspiring woman.
Inspiring Woman #2Perri G - Wife, Mother and Full-Time Chauffeur
Perri became a mom at age 40. Blessed beyond measure, she struggles with having time to workout, eat well and achieve balance with her mom, wife and work duties. I think a lot of people can really relate to Perri's story. She and her husband are trying to be good examples of self-love and healthy body image to their son. I hope to help Perri find solutions for her busy life, and in turn, help you make exercise and meal planning a priority in your own life.
Thanks for reading my blog this week. This project is really important to me. I think we need to be talking about our body and food issues. The only way the rhetoric will change is if we demand it to. Love your body. Love your exercise. Love yourself.
Yours in health,
Coach Stephanie
Like me on Facebook
Follow me on Twitter and Instagram - StephLipp1
My Fitness Company, Positively Fit and Facebook Community
I offer private online and offline coaching.
For more information about the nutritional supplements I support:
www.spxworks.com
Monday, July 7, 2014
Momma said there'd be days like this...
Ok, so momma wasn't talking about weight loss, or working out, or nutrition, but I am.
I texted with a client today, checking in on her since we missed a workout last week due to the 4th of July and me taking a day off. She was excited, as usual, (she has an awesome attitude and a great smile) to jump into a new week of training. I reminded her to bring her new playlist so we could blare it in the gym. Then, she replied to me with this:
"I went really off track this weekend with my eating, but I'm even more motivated now to do better. I know I'll feel it tomorrow. It almost feels like I gave up on myself and that it's totally not worth it."
Hold up.
I wear a lot of hats as trainer. I create awesome and challenging workouts that push my clients farther than they believed they could go. I motivate, always with a smile and tough love. I help my clients stay on track with nutrition and diet and give them tips to keep eating healthy. I'm tough as hell on them, but I want them to reach their goals as much as they do.
But somedays, I'm a friend and a listener. I have to remind my clients how worthy they are of the life they're working toward. Today, I had to fight the urge to have a knee-jerk reaction and spout motivation and just listen and ask questions.
So I replied to her, "What do you think caused you to go that far off?" If I were sitting with her in person, I would have leaned in and given her my full attention.
She told me this, "Just the struggle of always being good, July 4th and not feeling like what I'm doing is good enough. I just completely gave up on myself this weekend. It's so easy to give in when everyone else is ok with it."
Just a few thoughts here. This young woman is remarkable. She's building a successful career and getting married next year (I'm so excited to attend her wedding). She had already lost 50 pounds before we started working together by making changes to her diet and moving more. By the time we connected, she was ready to work with a trainer who would hold her accountable but also push her and help her reach her goals. She wanted to lose more weight, tone up, and feel and look amazing in her wedding dress (which she will, she's beautiful already).
If this gal was sitting in front of me, this is what I would tell her. If her story and feelings are similar to yours, I would say these things to you, too.
1. You are beautiful, worthy and enough. Do not give up on becoming the healthiest and fittest you for the fleeting feeling of doubt that will come and go as you continue on your journey.
2. Do not ever second-guess your decision to get healthy. You are making an investment in your temple. You are improving the vehicle to live your best life. Never feel bad about that.
3. You will have set-backs. We are human and fallible. We need support sometimes to keep going. If this is you, find someone who supports you and your goals that you can reach out to when you're feeling bad.
Ok, so after that text I wanted to wrap my arms around her. I hate that we (speaking for myself here too) only feel validated or worthy by the numbers in our jeans. I tell clients all day long to never forget how much progress they've made. I'm human, too. I have days where I look in the mirror and pick myself apart. But, then I pull out my before photo, and remind myself how I used to feel and how far I've come, and I instantly smile. That is what I'd say to her; just remember, smile and keep going.
She continued to tell me some other things on her mind, and then we got to the heart of the matter: she tried on some clothes at a trendy store on a shopping trip and was disappointed by how she looked and that she wasn't quite comfortable with how she looked and fit in them yet.
Now I really wanted to hug her. Ladies, this is especially geared toward you so listen up.
It is going to take time for your mind to see how you really look. Our eyes are so used to seeing us a certain way in the mirror. Even as we become smaller and more toned, we will always be our biggest critics. It doesn't matter how many people tell us how great we look and how much progress we've made, we still don't quite believe it.
The thing I want to tell you is you have to start believing that you are beautiful! You were beautiful when you weighed a little more, and you're beautiful now.
Homework assignment: stand in front of the mirror and say aloud something you like about yourself. Say it until you believe it. I know it sounds cheesy, but every day I tell myself how awesome my big butt it is; I love it! Ok I'm being a little silly, but I do! And I'm proud of how fit my body is and how many things it can do. I also have a great smile (thanks mom and dad for all the dental work lol).
What do you love about yourself, physically or otherwise? Only say good things about you. No negative talk. Don't leave your mirror until you believe the words that are coming out of your mouth. This is not narcissism. This is self-love.
Ladies (and guys too), love yourself. Love your amazing body. My client can now do three sets of regular push-ups. When we started working together in January, she could barely do one. That is amazing!
Change takes time. Be kind to yourself. Don't get so caught up in the end result that you miss the journey. Reflect on the changes. Love yourself.
Yours in health,
Stephanie
I texted with a client today, checking in on her since we missed a workout last week due to the 4th of July and me taking a day off. She was excited, as usual, (she has an awesome attitude and a great smile) to jump into a new week of training. I reminded her to bring her new playlist so we could blare it in the gym. Then, she replied to me with this:
"I went really off track this weekend with my eating, but I'm even more motivated now to do better. I know I'll feel it tomorrow. It almost feels like I gave up on myself and that it's totally not worth it."
Hold up.
I wear a lot of hats as trainer. I create awesome and challenging workouts that push my clients farther than they believed they could go. I motivate, always with a smile and tough love. I help my clients stay on track with nutrition and diet and give them tips to keep eating healthy. I'm tough as hell on them, but I want them to reach their goals as much as they do.
But somedays, I'm a friend and a listener. I have to remind my clients how worthy they are of the life they're working toward. Today, I had to fight the urge to have a knee-jerk reaction and spout motivation and just listen and ask questions.
So I replied to her, "What do you think caused you to go that far off?" If I were sitting with her in person, I would have leaned in and given her my full attention.
She told me this, "Just the struggle of always being good, July 4th and not feeling like what I'm doing is good enough. I just completely gave up on myself this weekend. It's so easy to give in when everyone else is ok with it."
Just a few thoughts here. This young woman is remarkable. She's building a successful career and getting married next year (I'm so excited to attend her wedding). She had already lost 50 pounds before we started working together by making changes to her diet and moving more. By the time we connected, she was ready to work with a trainer who would hold her accountable but also push her and help her reach her goals. She wanted to lose more weight, tone up, and feel and look amazing in her wedding dress (which she will, she's beautiful already).
If this gal was sitting in front of me, this is what I would tell her. If her story and feelings are similar to yours, I would say these things to you, too.
1. You are beautiful, worthy and enough. Do not give up on becoming the healthiest and fittest you for the fleeting feeling of doubt that will come and go as you continue on your journey.
2. Do not ever second-guess your decision to get healthy. You are making an investment in your temple. You are improving the vehicle to live your best life. Never feel bad about that.
3. You will have set-backs. We are human and fallible. We need support sometimes to keep going. If this is you, find someone who supports you and your goals that you can reach out to when you're feeling bad.
Ok, so after that text I wanted to wrap my arms around her. I hate that we (speaking for myself here too) only feel validated or worthy by the numbers in our jeans. I tell clients all day long to never forget how much progress they've made. I'm human, too. I have days where I look in the mirror and pick myself apart. But, then I pull out my before photo, and remind myself how I used to feel and how far I've come, and I instantly smile. That is what I'd say to her; just remember, smile and keep going.
She continued to tell me some other things on her mind, and then we got to the heart of the matter: she tried on some clothes at a trendy store on a shopping trip and was disappointed by how she looked and that she wasn't quite comfortable with how she looked and fit in them yet.
Now I really wanted to hug her. Ladies, this is especially geared toward you so listen up.
It is going to take time for your mind to see how you really look. Our eyes are so used to seeing us a certain way in the mirror. Even as we become smaller and more toned, we will always be our biggest critics. It doesn't matter how many people tell us how great we look and how much progress we've made, we still don't quite believe it.
The thing I want to tell you is you have to start believing that you are beautiful! You were beautiful when you weighed a little more, and you're beautiful now.
Homework assignment: stand in front of the mirror and say aloud something you like about yourself. Say it until you believe it. I know it sounds cheesy, but every day I tell myself how awesome my big butt it is; I love it! Ok I'm being a little silly, but I do! And I'm proud of how fit my body is and how many things it can do. I also have a great smile (thanks mom and dad for all the dental work lol).
What do you love about yourself, physically or otherwise? Only say good things about you. No negative talk. Don't leave your mirror until you believe the words that are coming out of your mouth. This is not narcissism. This is self-love.
Ladies (and guys too), love yourself. Love your amazing body. My client can now do three sets of regular push-ups. When we started working together in January, she could barely do one. That is amazing!
Change takes time. Be kind to yourself. Don't get so caught up in the end result that you miss the journey. Reflect on the changes. Love yourself.
Yours in health,
Stephanie
Wednesday, July 2, 2014
What will you gain when you let go?
September will mark a major anniversary for me. It will be two years since I got off of the "diet" roller coaster and decided to change my LIFESTYLE. I know it sounds cliche, but it's the truth. Two summers ago a light bulb finally went on in my head. I realized that in order to reach the goals I had for myself, I had to make permanent, lasting changes. Physical, mental, emotional and spiritual. It all fits together.
Let me give you a little background:
After receiving some upsetting news at my annual exam in June 2012, I was referred to a specialist. While I was excited to finally have a diagnosis for all the symptoms I had been dealing with, I was nervous about what my treatment plan would look like. I was diagnosed with PCOS, a common endocrine disorder that affects about 10% of women. If left untreated, it could affect my fertility and lead to other scary things like cancer.
One of the first things the doctor recommended was to change my diet. GREAT! I wanted to get pregnant so badly that I would've stood on my head and sang show tunes if he told me to! The next 4 months were full of drugs, hormones, injections, cycle tracking and some other TMI details I won't share with you. When my 4th fertility treatment didn't work, I broke. I cried. I was angry. I had lost 15 lbs, started exercising, overhauled my diet, and followed all my doctor's orders. Why wasn't this happening yet?
In the middle of all this, I was also dealing with a very stressful job and contemplating a major career change. I had been praying for a year for God to bless me with a new job. I interviewed at jobs I was more than qualified for and would get right to the end, only to lose out to another candidate. But I stayed faithful, kept praying and believing God had a plan. Never in my wildest dreams did I imagine He would lead me where I am today. After an exhausting and maddening conference call, I ran into my good friend (and future business partner) in the parking lot of our office. We literally scratched out a loose business plan on a scrap piece of paper. It was the start of an amazing journey.
I became a business partner in my fitness company in January 2013. Originally, my role was to do more operations and HR, streamline processes, get our financials on track, etc. A bonus was that I now had access to more exercise time, trainers and an environment to motivate me and keep me accountable with my new lifestyle. I had always been active as a child, teen and college student, but after getting married and settling into my career, my health and fitness had been put on the back burner. But now I was co-owner of a fitness company. I had to walk the walk.
What started as a means for me to reach a short-term goal has turned into my life's work and mission. Everyday I look for opportunities to be in service of others and let my little light shine. God has blessed me infinitely in ways I never imagined. We're in this world to help others, and that's what my fitness and wellness journey has taught me the most.
I now have several personal training clients, teach boot camp and am an Official Personal Trainer and Wellness Coach for the SPX Nutrition 90-Day Weight Loss Challenge. All of this started with a desire to be healthier. It took me a whole year to lose 50 lbs because of all the emotions and trials that go along with weight loss. Plus, I strength trained 2-3 days a week for a whole year, along with cardio. That made the weight come off slower, but I built a lot of lean muscle which permanently raised my metabolism. I've maintained that loss for a year, with a healthy diet, exercise, self-love, and my favorite supplement on the market, SPX Nutri-Thin.
I truly believe I am doing God's work through my career. What will happen when you start your journey?
When I started my lifestyle change, my doctor put me on two prescriptions. I was content with that. I thought, if you need it, take it. As I started to educate myself more about pharmaceuticals, I realized they are a bandage on a bigger problem. Long-term, I had to address the root of my problems and the need for a healthier diet, more exercise, spiritual balance and more rest. When one part of your life is off, it can throw other things out of whack, too.
I made a personal decision to no longer eat processed foods (as much as possible, I'm not perfect), choose organic meat and vegetables (when I can) and move everyday. Additionally, eating meat free of hormones is good for my PCOS, so for me that was a big deal. I also realized that I would have to eat a copious amount of nutrient-dense food in order to get what my body needed. I found a product called Sea Veg that replaced the synthetic, lab-created vitamins my physician had prescribed for me. I cannot say enough about this product. I took it back to the reproductive endocrinologist, and the nurse asked me, "where did you get this?" I was so proud that I had found a natural alternative that was ok'd by my doctor.
I also had begun to ovulate on my own (what the other drug was for), and no longer needed that prescription as well. All my blood work came back glowing. My husband and I decided not to pursue any more fertility treatments for the time being. My doctor said everything looked great, and in his opinion, it would only be a matter of time. I knew that already because I stopped worrying, focused on my health, and gave it to God. He's got this!
People always ask me, "where do I start? I have so much weight to lose."
When beginning your lifestyle change, I recommend starting with one small thing that you want to improve. As you start to feel better, gain confidence and get a handle on why you overeat, don't exercise or eat too many nutrient-poor foods, then change something else. You don't have to do it all at once. Just make small changes.
This is not a race, it's your life. Don't put pressure on yourself to do it all too fast because you'll just set yourself up for failure. Remember, adopting a healthier lifestyle takes time. Being to restrictive with your food and exercise is not sustainable long-term. If it's not something you can live with forever, you won't stick with it.
If weight loss is your goal, for whatever reason, I have an amazing program and line of supplements that can help you get there, along with dietary changes and exercise. I'd love to help you. Please visit my nutrition website for more information. My contact info is there as well. Please let me know how I can help or any questions you have.
You can also like me on Facebook and follow me on Twitter. Thanks for reading my post. I hope learning more about my journey helps you on yours. Have a blessed day!
Yours in health,
Stephanie Lippincott
Wellness Coach and Certified Personal Trainer
Let me give you a little background:
After receiving some upsetting news at my annual exam in June 2012, I was referred to a specialist. While I was excited to finally have a diagnosis for all the symptoms I had been dealing with, I was nervous about what my treatment plan would look like. I was diagnosed with PCOS, a common endocrine disorder that affects about 10% of women. If left untreated, it could affect my fertility and lead to other scary things like cancer.
One of the first things the doctor recommended was to change my diet. GREAT! I wanted to get pregnant so badly that I would've stood on my head and sang show tunes if he told me to! The next 4 months were full of drugs, hormones, injections, cycle tracking and some other TMI details I won't share with you. When my 4th fertility treatment didn't work, I broke. I cried. I was angry. I had lost 15 lbs, started exercising, overhauled my diet, and followed all my doctor's orders. Why wasn't this happening yet?
In the middle of all this, I was also dealing with a very stressful job and contemplating a major career change. I had been praying for a year for God to bless me with a new job. I interviewed at jobs I was more than qualified for and would get right to the end, only to lose out to another candidate. But I stayed faithful, kept praying and believing God had a plan. Never in my wildest dreams did I imagine He would lead me where I am today. After an exhausting and maddening conference call, I ran into my good friend (and future business partner) in the parking lot of our office. We literally scratched out a loose business plan on a scrap piece of paper. It was the start of an amazing journey.
I became a business partner in my fitness company in January 2013. Originally, my role was to do more operations and HR, streamline processes, get our financials on track, etc. A bonus was that I now had access to more exercise time, trainers and an environment to motivate me and keep me accountable with my new lifestyle. I had always been active as a child, teen and college student, but after getting married and settling into my career, my health and fitness had been put on the back burner. But now I was co-owner of a fitness company. I had to walk the walk.
What started as a means for me to reach a short-term goal has turned into my life's work and mission. Everyday I look for opportunities to be in service of others and let my little light shine. God has blessed me infinitely in ways I never imagined. We're in this world to help others, and that's what my fitness and wellness journey has taught me the most.
I now have several personal training clients, teach boot camp and am an Official Personal Trainer and Wellness Coach for the SPX Nutrition 90-Day Weight Loss Challenge. All of this started with a desire to be healthier. It took me a whole year to lose 50 lbs because of all the emotions and trials that go along with weight loss. Plus, I strength trained 2-3 days a week for a whole year, along with cardio. That made the weight come off slower, but I built a lot of lean muscle which permanently raised my metabolism. I've maintained that loss for a year, with a healthy diet, exercise, self-love, and my favorite supplement on the market, SPX Nutri-Thin.
I truly believe I am doing God's work through my career. What will happen when you start your journey?
When I started my lifestyle change, my doctor put me on two prescriptions. I was content with that. I thought, if you need it, take it. As I started to educate myself more about pharmaceuticals, I realized they are a bandage on a bigger problem. Long-term, I had to address the root of my problems and the need for a healthier diet, more exercise, spiritual balance and more rest. When one part of your life is off, it can throw other things out of whack, too.
I made a personal decision to no longer eat processed foods (as much as possible, I'm not perfect), choose organic meat and vegetables (when I can) and move everyday. Additionally, eating meat free of hormones is good for my PCOS, so for me that was a big deal. I also realized that I would have to eat a copious amount of nutrient-dense food in order to get what my body needed. I found a product called Sea Veg that replaced the synthetic, lab-created vitamins my physician had prescribed for me. I cannot say enough about this product. I took it back to the reproductive endocrinologist, and the nurse asked me, "where did you get this?" I was so proud that I had found a natural alternative that was ok'd by my doctor.
I also had begun to ovulate on my own (what the other drug was for), and no longer needed that prescription as well. All my blood work came back glowing. My husband and I decided not to pursue any more fertility treatments for the time being. My doctor said everything looked great, and in his opinion, it would only be a matter of time. I knew that already because I stopped worrying, focused on my health, and gave it to God. He's got this!
People always ask me, "where do I start? I have so much weight to lose."
When beginning your lifestyle change, I recommend starting with one small thing that you want to improve. As you start to feel better, gain confidence and get a handle on why you overeat, don't exercise or eat too many nutrient-poor foods, then change something else. You don't have to do it all at once. Just make small changes.
This is not a race, it's your life. Don't put pressure on yourself to do it all too fast because you'll just set yourself up for failure. Remember, adopting a healthier lifestyle takes time. Being to restrictive with your food and exercise is not sustainable long-term. If it's not something you can live with forever, you won't stick with it.
If weight loss is your goal, for whatever reason, I have an amazing program and line of supplements that can help you get there, along with dietary changes and exercise. I'd love to help you. Please visit my nutrition website for more information. My contact info is there as well. Please let me know how I can help or any questions you have.
You can also like me on Facebook and follow me on Twitter. Thanks for reading my post. I hope learning more about my journey helps you on yours. Have a blessed day!
Yours in health,
Stephanie Lippincott
Wellness Coach and Certified Personal Trainer
Tuesday, June 10, 2014
When you lose your motivation...
I have been staring at my blinking cursor for over a week trying to decide what to write this week. I rarely get writer's block (or any block in the ability to communicate lol), but I set out to bring you quality, well-thought out content each week. I didn't want to write a post for the sake of just having something to post.
I titled this blog "When you lose your motivation..." because that's what I did this past week. I let life get in the way a little bit, didn't exercise as much as I normally do, and in general have just been in a funk. I'm admitting this because like you, even trainers lose their motivation from time to time. We are human, we get distracted and overwhelmed.
It is normal that when you've been exercising for a while, or have been on a weight loss journey for any extended period of time, to hit bumps in the road. I'm not talking about true plateaus, where you're furiously working hard and the scale or inches don't move. I'm talking about plain old boredom.
I have successfully maintained a 50-lb weight loss for a year. I've improved my muscle tone, lost 4 pant sizes, improved my blood pressure, lowered my blood sugar and have more energy than ever before. But after getting to this point and finally loving my body, every inch of curve, muscle, fat and cellulite (gasp! yes I said it and it's normal), I hit a wall. I lost the motivation to go further. And it didn't just start a week ago, but that's when I finally realized what was happening.
The point I want to make is it is OK to be right here where I am. It's OK to be right where you are.
I read a blog post this week from someone I admire in the industry, Erin Brown. She talks about why she's no longer going to tell people that she's a work in progress. A light bulb went off for me. I'm not going to say that anymore, and I don't want you to either. I still have goals for myself, but it's OK if it takes me a lifetime to achieve them because fitness and wellness is a lifestyle, not a short term solution.
So, my advice for getting out of your rut (and advice that I am taking for myself):
1. Ask yourself why you haven't been working out. For me, it's because I've been battling a running injury and instead of rehabbing and changing my regimen to give it some rest, I've been doing hardly anything.
2. Find someone to motivate you. I also realized I really missed working out in a group setting. As a trainer and business owner, the hours that classes are taught are not always congruent with my schedule. So, I found a workout buddy that is committed to meet three days a week so we can hold each other accountable.
3. Stop beating yourself up when you eat less than healthy food. Several years ago I started Weight Watchers to help me get back on track with healthy eating. Though I'm no longer a client, my leader said something that has stuck with me to this day: you have 21 meals in a week (3/day, 7/days a week). If you splurge and have ice cream or a cheeseburger and fries one or two meals a week, that's only 2 out of 21. That will not make you gain weight. The key is to make a good choice at the next meal, and let the guilt go.
4. Remind yourself of how far you've come. This is a big one. I keep my before photos close to me all the time. Not to engage in self-hate about the person I physically used to be, but to remind myself of all the things that have improved in two years. It's easy to look in the mirror everyday and get caught up in all the things you don't like about your body. But I think of all the things my amazing body can do now that it couldn't two years ago, and that makes me smile. Smiling is sexy, and so am I. So are you.
Want more help or individual coaching? I offer long-distance and online coach for very affordable rates, and I'd love to help you. Email me, message me on Facebook, send me a DM on Twitter, or post here and your email will be sent to me privately.
Hope my post this week helped you find your motivation.
Yours in health,
Stephanie
I titled this blog "When you lose your motivation..." because that's what I did this past week. I let life get in the way a little bit, didn't exercise as much as I normally do, and in general have just been in a funk. I'm admitting this because like you, even trainers lose their motivation from time to time. We are human, we get distracted and overwhelmed.
It is normal that when you've been exercising for a while, or have been on a weight loss journey for any extended period of time, to hit bumps in the road. I'm not talking about true plateaus, where you're furiously working hard and the scale or inches don't move. I'm talking about plain old boredom.
I have successfully maintained a 50-lb weight loss for a year. I've improved my muscle tone, lost 4 pant sizes, improved my blood pressure, lowered my blood sugar and have more energy than ever before. But after getting to this point and finally loving my body, every inch of curve, muscle, fat and cellulite (gasp! yes I said it and it's normal), I hit a wall. I lost the motivation to go further. And it didn't just start a week ago, but that's when I finally realized what was happening.
The point I want to make is it is OK to be right here where I am. It's OK to be right where you are.
I read a blog post this week from someone I admire in the industry, Erin Brown. She talks about why she's no longer going to tell people that she's a work in progress. A light bulb went off for me. I'm not going to say that anymore, and I don't want you to either. I still have goals for myself, but it's OK if it takes me a lifetime to achieve them because fitness and wellness is a lifestyle, not a short term solution.
So, my advice for getting out of your rut (and advice that I am taking for myself):
1. Ask yourself why you haven't been working out. For me, it's because I've been battling a running injury and instead of rehabbing and changing my regimen to give it some rest, I've been doing hardly anything.
2. Find someone to motivate you. I also realized I really missed working out in a group setting. As a trainer and business owner, the hours that classes are taught are not always congruent with my schedule. So, I found a workout buddy that is committed to meet three days a week so we can hold each other accountable.
3. Stop beating yourself up when you eat less than healthy food. Several years ago I started Weight Watchers to help me get back on track with healthy eating. Though I'm no longer a client, my leader said something that has stuck with me to this day: you have 21 meals in a week (3/day, 7/days a week). If you splurge and have ice cream or a cheeseburger and fries one or two meals a week, that's only 2 out of 21. That will not make you gain weight. The key is to make a good choice at the next meal, and let the guilt go.
4. Remind yourself of how far you've come. This is a big one. I keep my before photos close to me all the time. Not to engage in self-hate about the person I physically used to be, but to remind myself of all the things that have improved in two years. It's easy to look in the mirror everyday and get caught up in all the things you don't like about your body. But I think of all the things my amazing body can do now that it couldn't two years ago, and that makes me smile. Smiling is sexy, and so am I. So are you.
Want more help or individual coaching? I offer long-distance and online coach for very affordable rates, and I'd love to help you. Email me, message me on Facebook, send me a DM on Twitter, or post here and your email will be sent to me privately.
Hope my post this week helped you find your motivation.
Yours in health,
Stephanie
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