Sunday Blues

What is it about Sundays and feeling blue? I don't think I'm alone in this as I've seen other bloggers write about this very topic. Not to mention a good friend of mine and I call it depressing Sunday. In fact we call or text often on Sundays and say the words, "Happy Depressing Sunday!!" I must say this little joke between us has actually brightened my day more than once.

What does this have to do with our health? Plenty, so keep reading.



I don't know about you, but I'm the type of person who thrives on routine. I like the mundane, ordinary tasks of the week and while I may get tired of it sometimes, there's also a great deal of comfort in it. I'm a Christian and grew up in a Christian home so Sunday was always a day of worship and rest in our house. My parents even had a rule that any weekend homework had to be completed by Saturday night because come Sunday there would be no working on it. I much appreciated this rule because I was never frantically trying to get school work done before Monday morning rolled around.

While Sundays have always had a calmer feel to them, there's something that feels almost sad to this day. Whether or not you are a believer, and whether or not you attend a church, I don't think many would argue that Sunday does represent a somewhat slower pace that any other day of the week. It's a time to sit back, be with family and rest for the week ahead.

It's the sitting back and resting part that is a bit scary to me. Weekly schedules and routine keep my body busy and my mind busy. There's not much time for reflection and this also means there's not many pockets of quiet. While this does get tiresome, it also offers a certain level of protection. I can't stop and think and reflect because I need to move on to the next task. Sundays provide a large window of time where I really don't know what to do with myself and I'm forced to deal with the quiet.

Our state of mind is essential to our overall well being. Everything is connected: mind, body, and spirit. It's important these things are in tune with one another. Now I'm not saying don't ever feel sad or blue. Quite the contrary, when these feelings do arise don't ignore them but rather decipher where they are coming from and what's behind them. My mother passed away three years ago and, since then, Sundays have become an even greater challenge -- missing her most in the quiet moments. The reality of her absence cannot be denied during those times.

Here are a few things I've found that help me deal with the Sunday blues:

  1. Staying hydrated sounds ridiculous, I know and like it's just another excuse to talk about the importance of water. Seriously though, when our cells aren't properly hydrated our body doesn't function optimally. Any negative emotions you're feeling will only be amplified if you're running on empty.
  2. Take a walk and grab some sunshine. It's easy to stay in the house and hibernate with Netflix. This is sometimes comforting but it's easy to not want to retreat from your personal space. Instead I like to grab my daughters and take them for a walk, especially when the weather is nice. A little Vitamin D from the sun can go a long way to lift your spirits.
  3. List the things I'm grateful for. In our fast paced world, it's easy to forget all the little things we have to be grateful for. At night when my girls and I do their prayers, we always thank God for our warm beds and our full tummies. Two things we take for granted everyday but oh their significance in our lives! I thank God for my family, friends, for the roof over our heads and for food in the refrigerator. Stopping to say these blessings helps me remember how sweet life can be.


I'd love to hear from you! What are your thoughts on Sunday? Funday or Depressing? Is there a day of the week where you feel more uplifted and excited than the rest of the week?


Disclaimer: This blog is in no way intended to be a substitute for medical advice and/or professional help. If you struggle with depression it is important to seek professional counseling.
 

Posted in Exercise, Fitness, Health, Nutrition, Water, Weight Loss, Wellness. Tagged as depressingsunday, depression, gratitude, healthandwellness, healthcoach, sundayblues, vitamind.

Discipline Succeeds Where Motivation Fails

I recently read an article that struck a nerve with me. It was written by a fighter pilot and the topic was motivation and discipline. His viewpoint was that discipline trumps motivation every time. The fighter pilot said that when it's time to run head first into the enemy you don't feel motivated to do it. After all you're full of fear and would rather turn and run the other way. He said rather it's discipline that's so important at this moment. It's the discipline you've developed, your knowledge on the subject, the training and practice. You know what you have to do so you simply do it.

Discipline Succeeds Where Motivation Fails

As I read this piece I felt immediately drawn to what he was saying and I realized that although he was referring to war time battle, the same principle applies to just about every area of our lives. In fact, for many areas of our lives if we only relied on how motivated we felt to do something, nothing would get done.


I see this all the time in my coaching business. Women come to me feeling motivated to make a change. They are tired of the way they look and feel. They know they need a change and at first the prospect of it all is really exciting. They feel motivated to do something different. But then reality begins to set in and the truth is changing the way you eat isn't always a straight, easy road. At this point discipline has to step in and take over. Otherwise you find yourself right back where you started.


When my adult acne was so severe and nothing I tried was working. I began to look at my issue for what it was. A sign of a deeper rooted problem that needed to be solved. This is when I began to change the way I was eating to bring restoration and healing to my body and therefore, ultimately heal my skin. Motivation didn't play much of a role during this process. Initially, I felt motivated by the prospect of clearer skin but that quickly faded. One thing to really understand about using food as medicine, is the results are not always immediate. Obviously, this can feel frustrating. More than that is what others around you see. Let me explain.


To my friends and family, the dietary changes I made, seemed extreme (although they really weren't). People wondered if I was nourishing my body properly. I began to feel a bit of a stigma because I wasn't eating what everyone else was. The biggest issue was that my skin didn't clear overnight and as it was healing it went through a few purging stages. You know the old adage, "Things get worse before they get better"? In my case I experienced this. Therefore to those around me it appeared that all my efforts were in vain.


During these times I didn't feel motivated to keep pushing forward and pursue my goal. In fact, at times I felt downright defeated. Was I completely crazy?! This entire process required discipline on my part. I knew what I needed to do or I would never know the real results. If I quit half way through I would never realize the truth. Worse, if I gave in to temptation or peer pressure to be normal and do what everyone else was doing, I'd have to start back at square one. I had to be disciplined everyday to follow the plan I laid out for myself.




Motivation is overrated. If you want to accomplish real changes in your life, you have to develop discipline. For many of us, this is a struggle to handle on our own. We need guidance and someone coaching us along the way. If you're ready to make a change in the way you eat and see real, lasting results I will help you develop the discipline needed to get there. Contact me for a complimentary introductory session!


What are your thoughts? Is motivation overrated? Is discipline more important? Leave a comment and let me know.


Here's the link to the article I referenced http://www.businessinsider.com/top-gun-pilot-dave-berke-discipline-2017-7


Posted in Acne, Diets, Exercise, Fitness, Food, Health, Nutrition, Weight Loss, Wellness. Tagged as acne, discipline, health coach, holistic healing, motivation, nutrition.

How to eat on vacation

The Bed and Breakfast we stayed at last week was wonderful. Breakfast included pancakes, waffles, sausage, potatoes, and tons of fresh fruit. It was SO delicious and the best part? I lost three pounds!

How to Eat on Vacation



From the time I was a teenager until most recent years, preparing for vacation meant a period of dieting. I would exercise harder and try to cut calories (I knew shockingly little about nutrition then) in order to get a flatter tummy for my trip. Once on vacation I would throw caution to the wind when it came to food and overindulge. Shortly into my trip I'd be bloated, tired and sluggish. Good times, right? Upon returning home I'd discover that I had gained a few pounds and had to work all over again to lose it. This was my pattern for years. Does it sound familiar?

When I changed my approach towards food several years ago it also changed the way I view dieting in general and how I eat when I am on vacation. This surprised me on my most recent trip because some of the foods I ate were less than stellar and I definitely indulged a little. While I didn't completely stuff myself, I certainly ate to my heart's content each morning. Lunch and dinner consisted of local fare from restaurants in the area. Some were incredible, others not so much and one in particular is definitely getting a negative mark on Trip Advisor. One thing I kept noticing was I didn't at all feel tired the entire time and my tummy was never bloated, which are two common areas of struggle, especially for women.

As I reflected on what I was doing differently and what I might be doing right I came up with a few tips to share with you. These go beyond the "pack healthy snack options" tips.

How To Eat on Vacation:

  • It begins at HOME. It's what you do most of the time that matters. This is why I encourage you to make the absolute best choices when preparing food in your own kitchen where you have complete control. You control the oils used, the amount of sugar, the quality of the meats and produce, etc. It's important to take advantage of these times to keep your gut health strong and your immune system strong. This way when in situations, such as vacation, where you don't have 100% control over the food it won't completely derail you because you have a solid foundation.
  • Stay hydrated! It's so easy to get dehydrated, especially when traveling. Add to that the hot summer months and it's no wonder we have trouble keeping our bodies adequately nourished with water. Carry water with you wherever you go. I keep a stainless water bottle with me at all times. To keep it full I carry a gallon jug of water so I can refill my bottle as needed. Where I was staying this particular trip I was able to fill my gallon jug of water with fresh, clean water. However, you could just as easily run to your local grocery store and purchase a gallon jug of water for under $1.00. Even if you're only slightly dehydrated your body can mistake that signal for hunger so keep your water bottle full and drink up!
  • Don't overthink it. What happens when you sit down with your menu at a restaurant? Do you order the first thing that pops out at you or do you mull over what you "should" be eating and what you want to eat? It may sound counter productive but I recommend you order the first thing that jumps out at you on the menu. Note: If you eat in restaurants on a fairly regular basis this same rule would not necessarily apply. Oftentimes the stress we create for ourselves around food is worse for our bodies than the food itself. The more research I do and the more time I spend with my private coaching clients the more convinced I'm becoming that stress is our number one enemy when it comes to not looking and feeling our best. SO make a decision from the menu, eat slowly, enjoy every bite and then put it out of your mind. This means no regrets! Don't stress over what you just ate and that you should have gotten something else. This is negative self talk and it does nothing to serve your body. *Interesting that I am gluten intolerant. However, I ate gluten a few times on my trip with this no stress mentality and didn't suffer negative consequences. Just food for thought.
  • Stress Free. Vacation can be such a wonderful time to get away from the norm and relax. I know for me I felt so carefree on this recent vacation. At home there is always something for me to be doing and being able to take a few days to slow down was wonderful for my soul. One of the biggest observations I made while on this trip was that I actually got to sit down and eat! I coach my clients on the importance of being in a stress free state when eating. Don't eat at your desk, don't eat standing up or while rushing out the door. Even for a snack take ten minutes to step away and enjoy it. Unfortunately, I can be my own worst enemy because I often find myself standing at my kitchen counter eating or getting up and down from the table during meal time. I know all you mothers know exactly what I'm talking about here! Caring for our families often means we throw ourselves on the back burner. Take advantage of the lower stress times of vacation and sit down to your meal. When in a restaurant, really enjoy that you have no kitchen work to do in the moment. Eating while stressed can negatively impact our digestion so allow vacation to work for you in this way.
  • Focus on Digestion! Eat slowly. Chew your food well. Put your fork down between each bite. Digestion begins in the brain as we start thinking about the food. Then moves to the mouth and most people don't chew long enough or slow enough placing a heavy burden on their digestive tract. What does this lead to? Bloating, gas, discomfort, etc. So it's important to eat slowly and chew your food well. This also allows you to recognize when you are full so you can stop eating. One reason people overeat is they eat too quickly and the brain doesn't have time to catch up to the stomach. Basically, you think you're still hungry but you're not. Try chewing slower and eating slower in general. You might be surprised how much less you eat at each meal and you're less likely to end up overstuffed. SLOW DOWN. It's vacation so
t a k e your T I M E and ENJOY!

/your-most-beautiful-self-guidebook/

Please leave a comment and let me know your thoughts! If you're looking for more insight into looking and feeling your best contact me for a complimentary one on one session.

Posted in Diets, Exercise, Fitness, Food, Health, Nutrition, Travel, Water, Weight Loss, Wellness. Tagged as dieting, health and wellness, how to eat, nutrition, vacation, weightloss.

90% Nutrition 10% Exercise

What if I told you that how you looked was 90% nutrition and 10% exercise?

Someone told me that once and at the time I really didn't want to believe it. After all, we were standing in my Mother's kitchen and at that exact moment there was a box of Girl Scout cookies waiting to be devoured (Hello, Thin Mints!). However, over the years I've come to learn the truth of that statement.

90% Nutrition 10% Exercise

You can't exercise yourself out of poor nutrition. When we are young we have an easier time at maintaining a fit body while indulging in less than stellar food choices. As we age that becomes much harder to do. Also, it's important to remember that how you look is only the surface of it all nutrition affects our outside appearance but more importantly it affects our internal workings and organs. Our outside appearance isn't necessarily an accurate depiction of what's going on inside our bodies.

My freshman year of college I had the fortunate blessing of making friends with a few girls who were as fit conscious as me. They loved to workout and so did I. The three of us got up every morning at 5 am and went to the college gym together. We'd also go for afternoon runs. This amount of exercise was nothing new for me I'd been in the gym since I was in the 8th grade, lifting weights and running. However, what did change for me were my eating habits.

These two girls were more conscious of what they put in their bodies than I was. Since we were all together I quickly followed suit. The results? Well you know the old saying "the freshman 15"? Instead of gaining 15 pounds my freshman year of college, I lost 15 pounds. I was literally in the best shape I'd ever been in and looked much better than I did in high school. It wasn't exercise that changed for me, it was my diet.

Three years ago when my cystic acne came back with a full on vengeance I learned the truth of this statement once again. Nothing externally worked. My acne didn't begin to clear until I changed the way I ate.



How do you look and feel? Do you reward a great workout session with food indulgences? Are you exercising your heart out but not seeing the results you desire?

I encourage you to show up for yourself and feed your body well!

Not sure how to do that? Let me help you. You deserve to look and feel your best!

Posted in Acne, Diets, Exercise, Fitness, Food, Health, Nutrition, Weight Loss, Wellness. Tagged as acne, clearskin, dieting, diets, exercise, fitness, healacneholistically, health, nutrition.

Treadmill Girl vs Squats Girl

Treadmill girl versus squats girl -- I had to laugh.

First of all, aren't we women supposed to empower one another? So why are we posting an image that implies one looks better,is more attractive than the other.? Which one is it? I'm not sure. Each has nice attributes, and one of the things that makes life interesting is not all of us look the same.

Second, I spent years faithfully following a traditional fitness mindset lifting weights (both heavy and light), cardio (including the treadmill) and an occasional yoga or pilates class. While I was certainly strong and had a lot of nice muscle, I still struggled with not being pleased with the way my body looked. The areas that I wanted to get smaller never seemed to, and the areas I wanted to "plump up" never got that way.

Treadmill girl versus squats girl and why I chose Tracy Anderson Method

When I was in middle school my dad began taking me to our local YMCA. He taught me everything I know about lifting weights. I treasured our time together and to this day am so grateful to him that he did this for me. During this time, my level of confidence grew, I developed a lot of strength in my body and I got to bond with my dad. It was an all around "win win." One of the greatest gifts you can give a growing adolescent is teaching them how to properly care for their body, nutritionally and physically. This grew into my love for fitness that has stayed with me.
Years later, when my oldest daughter was about 2, we were stationed at Ft. Sill, Oklahoma. The gym on post didn't offer child care so I was mostly using my jogging stroller to run outside or doing at home exercise videos. Then I met a group of ladies who were doing a crossfit inspired workout and I was invited to join the group. This form of exercise pushed me to my limits and I developed a lot of strength in my body as well as muscle mass. However, I didn't look or feel balanced. It was the same old problem: the parts of my body that I felt were too big were getting bigger. And the parts I wanted to accentuate (namely my small bottom) continued to look smaller. Probably because my upper body kept getting so much bigger!

I didn't realize what was happening until my family went on a summer beach trip. Later, looking at photos, I didn't like what I saw of myself in my bathing suit. How frustrating! Here I was putting in all this effort at the gym and not feeling pleased with the results.

It wasn't until I completely changed the way I thought about exercise that my body really began to change shape and I discovered I did have some level of control over the way I look. One day I accidentally stumbled across a short clip of a Tracy Anderson workout. My first thought was, "Her form is all wrong." Her method of exercise was very different, and even a little bizarre looking. However, I couldn't deny that I was intrigued.

I found her YouTube videos of a 17 minute butt and legs segment. I figured why not? I got down on all fours and began following along. Even with my then high-level of fitness and strong cardio health Tracy's workout challenged me in ways I never thought possible. I felt muscles working that I didn't know existed. I ordered Tracy's program. After 4 years later Tracy's method has changed my body in the positive ways I had never been able to achieve. I have found, too, that her method strengthened my mind-body connection. I feel more balanced overall.

Treadmill or squat -- I'm not going to suggest which you should be. You have to decide that. The point is, if you are diligently working out, and you're feeding your body with whole food nutrition, and you're still not seeing results you want, then try Tracy Anderson's workout.


For me the treadmill wasn't the answer. Squats weren't the answer. I found my answer when I changed the way I thought about exercise in general and took an entirely different approach.

For the record, both Barbies in this graphic are beautiful please stop body shaming.


Note: I do not receive any compensation from Tracy Anderson products, nor have I been compensated by her or anyone else for this blog. This is a testimonial, pure and simple. Tracy Anderson is a copyrighted name and registered trademark.

Posted in Exercise, Fitness, Health, Weight Loss, Wellness. Tagged as crossfit, exercise, fitness, mind body connection, running, tracy anderson method, treadmill, weight loss, wellness, women who lift, women who run.

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