In the beginning we all want the “perfect plan”; we want the “perfect workout” so that we can finally reach those goals! But what we really don’t realize is the fact that there is no such thing.
Movement is Movement.
Take for instance my father. He has worked in construction since age 14. Everyday he is carrying supplies and climbing up and down ladders. He is on his feet all day long and walking around and picking things up; He is moving his body. So therefore, he is pretty strong!
And guess what? He doesn’t go and workout at the gym each and every day nor does he do any workouts at home.
His job is his workout because of what he does all day.
Let’s take this a step further. What about when we were children. We didn’t set up a play date to work our abs our do a Hiit class now did we? NO! We were riding our bikes and running around in the yard; we were playing house or restaurant or playing with cars and dolls, etc.
We were just moving our bodies.
This is the mindset that we need to work on; this is the change that needs to happen and we just need to focus on doing some movement; and that can be whatever that is for you. So if you like to take a class or you enjoy working with weights at home or at the gym then do it! If you enjoy nature hikes or bike rides then do that too.
My point is that we just need to start moving our bodies in the beginning. Forget trying to figure out this perfect workout that will give you the most amazing butt ever. IF you want booty gains then worry about that later once you have created the habit of MOVING YOUR BODY!
To get you started I have a fun core workout to share with you today! It is super important to have a strong core as it helps us to do every day tasks. This workout is including dynamic core exercises as well as static. The difference? Static exercises, also known as isometrics, greatly exerts muscles without requirement movement of the joints. Dynamic exercises keep both joints and muscles moving and they work the abdominal and stabilizer muscle.
Be sure to scroll down to grab your core workout for today! This can be done by itself or add it to the end of your own workout! And above all, HAVE FUN!!!
Perform each exercises with the recommend hold times and reps. Do at least a couple of rounds if adding to the end of the workout. If this is THE workout you are doing, do as many rounds as you can for 20 minutes!
Founder and Owner of Jill Fit
Founder and Owner of Natalie Jill Fit
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Founder and Owner of Real Strong Mom
Founder and Owner of Fit Mom Strong Mom
Founder and Owner of Melanie Knights
Founder and Owner of LOV Fitness
Sarah E Howard
Founder and Owner of S.E. How I Do It Fitness
Janel Wilson Sack
Founder and Owner of Janel Sack Movement
Sarah Wright Gossett
Founder and Owner of Flexed and Focused: Fitness After 40
Founder and Owner of Fixed on Food
Founder and Owner of Literally Healthy with Kande
Founder and Owner of Fat 2 Fitabulous Stacy Hobson
I seriously can’t believe what I saw when this drink was released!
So many people are getting their panties in a bunch over a drink.
Sharing this graphic (that has been shared on SM so much yesterday) is contributing to the problem, not solving it.
Sharing this & acting like this is “bad” food and stating that they are going to stay away from this because “team healthy” isn’t being healthy.
It’s disordered thinking when it comes to food; being so restrictive and labeling food is a disordered way of eating and is a disordered mentality when it comes to viewing food and our relationship with food.
Acting like food is the enemy is a bunch of shit and I am just over it. I am tired of this way of thinking being thrown around and making sure that people are “educated.”
Guess what? Sharing an image like this is not educating the public. It isn’t making them “aware”.
It’s just adding more fuel to the bullshit fire that surrounds the health & fitness industry.
Would I suggest having this drink every single day to my clients? Highly unlikely.
BUT, if my clients told me they totally tried one know what I would say? “That’s awe
some! I am so glad you had a treat! How was it?”
And yes, I am a CERTIFIED NUTRITION COACH & I totally encourage my clients to enjoy treats from time to time.
It’s called living life.
People want to call certain foods the villain; they want to create all of these rules and put the fear of food god into people.
No wonder diets thrive so hard. People are not going to let these quick fixes go anytime soon. And due to the ways that a simple little thing is taken overboard shows just how little of education there is when it comes to food.
Our bodies don’t know the difference between sugar from a drink to sugar from fruit. Sugar is sugar to our bodies and it will process it as such. And while I do encourage my clients to eat more Whole Foods, a treat like this drink from Starbucks every once in a while is not going to ruin their progress. What it is going to do is allow them to feel freedom in their food choices and not have them feeling like they they are restricted to the point that they are going to go off on a huge binge.
Food is food. Rules have a time and a place, but not when it comes to food.
It’s time to start removing the rules, getting more education on how to eat as a lifestyle and ditch this quick results bullshit once and for all.
Nutrition in the health and fitness world is a funny thing. These meal plans that exist have everyone feeling as they they have to meet some sort of deadline every day with their food.
A meal plan is created with a list of the food that we are going to eat at every meal, complete with the measurements of how much food is to be eaten at each time.
So when someone goes to follow this, it isn’t considered to be a guide; it’s more like they believe it is set in stone.
So even if they hate to eat certain foods that are listed, they eat them anyways. IF they get hungry before they are to have their next meal, they white knuckle through it until it is time to eat again.
Because the meal plan said.
And if we stray from what the meal plan said then Oh no!
What on earth are we going to do?
Nothing. Absolutely nothing.
We are going to take it a meal at at time. We are going to figure out what we are going to eat and move on with life.
Because nothing will happen whatsoever.
Meal plans are guides. That is it. It is a suggestion of how we can try and create our meals, but it isn’t a hard and fast rule. All of our bodies are different and we are going to get hungry differently; we are going to process foods differently.
And let’s get real. We like foods differently.
So there is no way that a meal plan that is created is a “one size fits all”.
I am not even sure one size fits all is even a true statement when it comes to, well, anything! Haha.
So we need to take the time to investigate. Learn the basic principles of sound nutrition. Learn basic cooking skills. Play with seasonings.
Take the time to see if the hype over Kale is for real.
Because if we don’t love how our food tastes; if we don’t enjoy it then after a while we are not going to eat it. And then guess what? We are going to drive through McDonald’s and pick up a number 1 with fries and a sweet tea.
Then we are right back into that damn diet cycle where we “fall off the wagon.”
And all because we were trying really hard to follow a meal plan that promised us results because we got really sick and tired of the way we looked and the way we felt.
So instead of trying to follow something exactly the way it is written, take what you love, throw out what you don’t, and make that good enough. If it called for Kale, but you really love corn, then eat the corn and not the kale.
Because whatever we like, we will keep doing. And that has to be good enough. Because if it is what gets us to being consistent? Well then that is a breakthrough in and of itself!
If this resonates with you and you are looking for a way to simplify exercise and nutrition so that it fits within your life to finally reach your goals, then download my FREE Healthier U Get Started Kit! With 4 total workouts plus nutrition guidance, it’s the the guide you have been waiting for!
If this resonates with you then sign up to receive even more Nutrition advice given exclusively to my tribe from me! This is content not shared on my blog or social media sites so if you are interested in finally breaking the diet cycle and making this a healthy change for life, then sign up for my tribe newsletter!
There is a little freebie in it for ya!
Most of us have typical goals we are trying to accomplish when it comes to losing weight and changing our body composition.
We want things like:
But making all these changes to reach these kind of goals? TOTALLY OVERWHELMING when we think about it all! Because all we can think about is the end result, and just how badly we want to be there; like, RIGHT THIS MOMENT!
So many times we want to do a total life overhaul. We want it right now this very instant! And most of the time, we will do almost anything to get there.
Which is the very reason why I alone have done so many diets, tried the quick fixes, tried the programs that promised me that I would lose X amount of weight in 21 days or a month. I desperately wanted to look and feel better, and I really thought this was the ONLY way to do it.
I get it. We want it and we want it right now. But, this weight we have gained and the fat we have accumulated, we have been living with certain habits for many years now haven’t we? We have been eating out for dinner, we have been eating many processed foods, we have not been feeling satisfied by our meals and drinking too many sugar-sweetened drinks.
Not only this, but each of us have been eating too quickly and while we are distracted, we have been practicing irregular eating habits and having trouble recognizing our physical hunger and fullness cues.
As well as the eating we do when we are stressed and feeling sad, mad, happy, etc.
We haven’t been doing all of these things just recently, right?? Of course not! We have ALL been doing these things for YEARS.
I mean, this has been our actual LIFE. This is how we live EVERY SINGLE DAY.
So if we take the time to think about this, to think about the food choices we make every single day, we need to ask ourselves WHY? Why do we eat this each day? What is the reason that we do this?
And most importantly, do we even LIKE HOW WE ARE EATING?
Even if we think these things taste delicious, we never really love how we are eating. We are eating this way for many other reasons besides liking it.
We are busy, we are stressed, we don’t actually understand the basics of nutrition, we don’t know the basics of cooking or having the confidence in the kitchen; not having basic shopping and food awareness skills, etc.
I honestly could list a ton of things but I think you get the idea.
But as much as all of these things seem to hinder us in the beginning (and more than likely our excuses as well), we can totally change this.
It wasn’t that long ago that I too, was a beginner in all of this. I had no idea what I was doing or what direction this was going to take me. All I knew is that I wanted to make this change; I HAD TO MAKE THIS CHANGE. I had finally told myself there was no valid excuse for the way I was treating my body, and myself. And while I did not believe for a moment that I deserved better (at that time), I knew that I did as I felt it in every single fiber of my own soul.
So, I took action. I obtained knowledge, I tried different things. Found what worked for a while and what didn’t.
It is total trial and error.
But now I have arrived at a place where I love the way that I eat. I love the food choices I make and because of this, it has become a total no brainer to fix my meals. I don’t even have to give it another thought honestly. And that is all because I have found the types of foods that I think taste delicious, and prepare them as such.
This “liking how I eat” gig actually has given me the most progress to date. I am nourishing my body and giving it what it needs on the daily, BUT, I am also enjoying it so much that i just can’t imagine eating any other way!
So I can honestly say that I can do this every day…for LIFE.
And THAT is what we always need to ask ourselves through the process. Do I love this? Is this easy and attainable? Can I see myself doing this for life? If you answer NO to ANY of these questions, then it isn’t a good fit for you. So get rid of it, and keep working until you find what you love.
I promise that once you do, you will totally know. Because it won’t feel so much like work. 😉 And that is when we know we have made the change we have been searching for!
So keep pushing on, keep failing forward, and definitely don’t give up! Good things always come to those who wait!
If this resonates with you & you are ready to finally learn how to eat in a way that you actually LOVE and can live with for the rest of your life, then grab my FREE Healthier U Get Started Guide where I share with you a list of healthy foods as well as how to take those healthy foods you enjoy eating and create a healthy meal each and every single time!
Best Part? No guesswork as I have done the work for you! Woot!