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Move-It

Live & Love-It, Move-It

Working out and eating healthy can be hard during pregnancy…here is how I do it.

January 15, 2019

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Im 24 weeks into my second pregnancy and so far its been just like my first! Fairly smooth sailing for the most part, fingers crossed it stays that way, but its definitely had its moments. Just like my first with Scarlette, from week 6ish- 9/12ish, I was nauseous almost 24/7. There was no pattern to it and it didn’t just happen in the morning. I was also exhaaaausted for most of the day and was struggling to keep my eyes open past 6:30/7pm. It was hard. Not to mention,  Scarlette  was around  8/9 months old while I was feeling like shit which made functioning even harder. Trying to take care of baby while growing one made me want to nap 7x a day and sit around and do nothing…but that was the complete opposite of what I did.

Like Ive said before, working out/exercise/movement and eating healthy are priorities in my life and I didn’t let that change when I was pregnant the first time and currently, the second time. Now let me say, I am human, I do indulge, have bad days, busy ass days and days where I want to be a sloth but what has kept me on track and in the direction of keeping my priorities straight has been habits……and my husband, god bless him….but mostly the habits and lifestyle we have created and committed to.

Unlike what some people may think, I don’t wake up super motivated every single day. I have days where working out is the last thing I want to do and making veggies seems like too much of an effort but I do it anyways. Doing things when you don’t want to do them is how you form habits, and its probably one of the most powerful things you can do for yourself.  So when people ask me, how do you have the energy to do that!? you’re so lucky you have an easy pregnancy, where do you find the time!? etc. I don’t always have the energy, and I don’t have all time time in the world, I just do it.  You can be the same way, you just have to set your priorities, make promises to yourself to get shit done and follow through on it.

I don’t think Ive ever used the excuse “I’m eating for two” to OVER indulge…it just doesn’t sit right with me. For those of you that may think you need to eat double the amount, you only need about 300-500 extra cals, so go grab a banana and PB and call it a day (there are so many healthy ways to get those cals in, thats not the only option but you get my point….its not that much) Again, Im not perfect, I love ice-cream and chips and cheese and I will have some but to me this is probably the most important time to be healthy and take care of myself.  Some treats here and there are ok but every day, every time I feel like grabbing muffin or donut  with a coffee, every time I feel like grabbing a munchie snack while Im grocery shopping…I can’t justify it.  Eating crap doesn’t fix anything, it MAY make you feel good in the moment but none of us feel amazing we eat it.

I want to inspire women to be and feel their best, to make a commitment to themselves to put their wellness at the forefront, to have a healthy and active pregnancy and to not fall into the trap, so to speak, of “I’m pregnant…..” so I’m allowed and supposed to be lazy, immobile, eat too much, feel like garbage, gain a bunch of unnecessary weight etc. I know not all pregnancies go as planned, they aren’t all enjoyable, they aren’t all easy but your mindset will have a big impact. When I felt like shit during those 5 weeks I never wanted to work out, cook or be productive. Getting to the gym and getting started were the hardest! but I pushed through and once I got going, during that 30-60mins, I forgot how tired and nauseous I was before I started. I gained energy, I felt refreshed and I was ALWAYS happy I did it.

I find it somewhat amusing that when people are planning for a vacation, a wedding, summer, a big date etc, they can workout hardcore, eat super clean, say no to desert and eat proper portion sizes but during pregnancy all that gets thrown out the window!! WHY!? Growing an f’n human being is probably the most important and magical things you will ever do so all those things should just be MORE important right!?

Well thats at least what I think, and Im sure there are people out there who wont agree with me and thats fine. I don’t write this to appeal to everyone. To the ones its meant to serve it will and if it can just help 1 person be a little healthier, to be a little more active, to learn to push through the things they don’t want to do to get them done- Im happy. For all you mamas and mamas-to-be out here,  you can do it, you can do anything. Being a mom gives you super powers you didn’t know you had so starting giving your body the love it deserves. You are ALWAYS stronger than you think you are.

Peace, Love & SimplyB

xoxo

 

Eat-It, Live & Love-It, Move-It

If losing weight is one of your goals for 2019 this is for you.

January 4, 2019

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Its that time of year where people think about everything they want to change in their life, what they want to improve on and what they want to let go of.  Reflection of the past year is great, making plans and goals to move forward is powerful but sometimes people focus on the wrong solution and path to get them to where they want to be.

I think we can all guess what one if not the most popular New Years goal is—- weight loss. I LOVE helping people lose weight, feel better, gain energy and confidence and grow into the empowered and driven person that is deep inside them. That being said when most people do it on their own they automatically reference the scale, let it consume them and let it dictate their success. In reality the scale is usually causing you more stress which in fact makes it harder for you to lose weight.

Have you ever thought that the weight you need to lose might not be on the scale! Im going to give you a few things to think about before you start obsessing over your body and the extra weight you may carry. When you start to shed weigh in other areas of your life you will watch the scale go down in the most healthy, un stressful, positive way.

What does losing weight really meal to you? how is it going to make you feel? Is it really going to make everything in your life better? Is it going to make you a better person, a more successful person, a more liked person? Probably not. Is it going to make you more confident? maybe yes! BUT you know what else will make you more confident, happy, in charge and glowing?……

  • ditch the scale and focus on losing your negative mindset instead of the pounds.
  • Find AT LEAST 1 thing you love about yourself every day and recognize it. And don’t tell me there is nothing because there are lost of amazing things about you. (Refer back to the first point)
  • Instead of always thinking” I can’t have that, have to avoid that food, not allowed too, stay away from this”. Focus on having more veggies, more fruit, more protein & healthy fats. When you change your mind and words to a  more positive frame instead of the negative ones mentioned above the whole process doesn’t seem as daunting and stressful. When you consume more of the good stuff you will naturally have less of the bad stuff.
  • Instead of digging deep into your pockets to buy the next best shake out there, the “magic program” and all that other BS, dig deep into your being, into your mind and find whats really been holding you back from achieving your goals. I guarantee its not that you don’t know a burger and fries isn’t a good choice and to eat protein and veg instead. You don’t need a shake diet, a special cleanse or any other product. You need to learn your triggers, be realistic and tune into your relationship with food and with yourself! You have to address the REAL deep down issues because that is where you will make REAL, LASTING change.
  • Be active in any way! Movement is movement and any of it is good for you. Stop using time as an excuse because 10 mins is better than nothing. Not everything has to be intense and if you have the “all or nothing” mindset, you are setting yourself up for failure. When you move more, you feel better, when you feel better you want to eat healthier, the healthier you eat the better you sleep and the more you sleep the better your life will be! At MVMTS we don’t just get people strong and healthy in the gym we touch on lifestyle and nutrition so that all areas are covered because being your best self and performing at your optimal level means doing more than just eating healthy and working out.

Losing weigh isn’t the end all be all. Being kind to yourself, loving yourself, giving your body the nourishment it deserves- those things will have a much bigger impact on your life. So I want you to think about that and change your direction of things if need be. Whats been your drive to lose weight? Get rid of the damn scale and put your energy else where. When you let a number depict your happiness, your mood and your worth its not healthy and will NOT get you to where you want to be.

You have it in you to achieve what you want, just choose the right path, keep it positive and learn to love taking care of yourself, it should be treasure and not a chore.

Peace, Love & SimplyB

Move-It

The best workouts for weight loss and meeting your fitness goals

October 23, 2018

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With all the fitness info out there, the new trends, the 10000 ways to move and different classes you could try you may find yourself a little overwhelmed and wondering where to start. Do I workout at home? follow an online plan? start doing classes? make up my own?

Well this post today is to help you navigate your best route to finding the most effective plan for you! and my answer may be more simple than you think…and you might want me to tell you more but this is my advice.  The best type of workouts you can do are the ones you are going to be consistent with! For you, maybe thats yoga one day, CrossFit another, and a long run another day. It could be the same style for all your workouts or it could be a variety.

Just because you see everyone on your news feed doing CrossFit doesn’t mean it needs to be the one choose. Would it be good for you!? maybe,  if your body allows it, if your mobility permits it, and if you enjoy it, but so may be a mixture of weight training and HITT. Figure out what you enjoy, what you can be consistent with and commit to. Any movement is good movement and not every workout needs to be a “balls to the wall” intensity (remember that).

If you are completely new to fitness I would suggest hooking up with a fitness professional for a few sessions so that you can learn the fundamentals and feel comfortable and confident with doing things on your own. If you’re someone who can’t seem to stick to a home plan, maybe a gym or small studio is for you! The most important thing is first knowing yourself, your body, your restrictions (if any), your goals, what motivates you and what has stopped you or been a barrier for you in the past. Looking at all of those things should help you choose the best way to meet your health and fitness goals.

If your still not sure, reach out to me! Its what I love to do. I can help you get started, give some motivation and direction set you on your way :)

 

Peace, Love & SimplyB

xo

Live & Love-It, Move-It

how to handle “off” days

September 8, 2018

just do it

If you rely on motivation alone to meet your goals, well I’m sorry, you probably wont last.

It would be amazing if we were all motivated 24/7 but that just isn’t the case. I see it all the time- people are pumped up to start their new routine, they’ve got all the groceries they need, they are excited to go to the gym or do whatever activity they are going to do and then 3 days later, well,  they aren’t excited anymore, work got busy, they are tired and the drive just doesn’t seem to be there. Sound familiar?

SO, how do you handle these types of days, you DO IT ANYWAYS!. Yes, thats right, you keep moving, you do what you know has to be done even when you don’t want to it- THAT is how you build habit. If you don’t workout and don’t eat clean when you don’t feel like it, that is how you get caught up in the viscous cycle of stopping and starting your journey to a better you.  The people that are successful, pretty much in any area of life,  but lets talk fitness specifically- the ones that are healthy and fit, the ones you say “I wish I could be that way too” about, those people aren’t any more special than you. Those people just keep going , they are consistent through the tough times, they have bad days and off days but they do it anyways. The days that are hard, the days that you miss a workout or throw your clean eating out the window, those aren’t the scenarios that make or break your progress (unless it happens often) its whether you get back on track, or not, the day after!

You have to be prepared to stumble and maybe fall, and if you aren’t, you probably wont have a plan to handle it. So ask yourself this, when I have a bad day and I don’t want to do what I set out to do,  how am I going to do it?  Maybe you wont do your workout at the same intensity but you will get it done, maybe you will do a walk instead of run or do a 15min workout instead of an hour, you will make sure you get in 8 glasses of water instead of none. Always have a minimum!! One small thing will help keep you going in the right direction but if you don’t do anything you are probably taking a step back.

If you are someone who has the “all or nothing” mentality, get rid of it, it wont do you any good. Something is better than nothing and progress is always better than perfection.

On your next bad day,  the world isn’t out to get you, its testing you and giving you the opportunity to make yourself stronger. You always have a choice it just comes down to how bad you really want it.

 

-Peace, Love & Simply do it.

xo