When you just can’t even…….

So, as discussed in the past, I have issues :-)

The first step is admitting it you know……

It used to be that I had a severe issue with the word “can’t”. I thought of it as an excuse, a cop out, the grown up version of the dog eating your homework, etc. I am since coming to realize that if we don’t respect our bodies we actually CAN get to a point where we just can’t even….(insert Starbuck’s toting basic white girl here).

***NOTE*** This post is not saying you can get away with not believing in yourself, so don’ t go there.

that-awkward-moment-when-you-are-wearing-nike-and-just-can-t-do-it-genvieve-nnaji-quote-instagram-SOSnation_com_

Recently, I got sick. And by sick I mean multiple trips to the doctor and bed rest sick. I discovered a few key factors to myself that those closest know all too well, however I denied them for too long.

  1. I have a severely obsessive personality. For example: often when I immerse myself in yoga CE courses I will find myself veering towards becoming a yoga hippy on the run from modern society. In contrast, when preparing for my show I became OBSESSED with macros, food logging and rep counting.
  2. The above mentioned personality trait creates an environment for imbalance, thus making me feel off balanced every day.
  3. This lack of balance in life translates to lack of balance in health.

Last night I was talking to Alan (the man who should get an award for putting up with my particular brand of crazy) and told him that after brainstorming what I wanted life to look like one of my biggest physical goals was to just be HEALTHY. That is my main goal right now: radiant health.

It seems odd because to look at me you would think I am healthy right? Wrong. When the mind and body are in a chronic unbalanced state, something will give. In my case, my current ill-health seems to be a direct result of an unbalanced life.

So, what can you do to avoid this?

Honestly, we are never 100% in balance at any time, BUT we can walk towards balance in a few key steps:

  1. Brainstorm your GOALS. Sit down with a cup of coffee or tea and take TIME to think about what you want your life to look like. This is the starting point to creating a life with purpose….you need a roadmap.
  2. Take your eyes off the physical for a bit. For me personally, this means doing more low-impact work at home and allowing my body to heal.
  3. Decide what health means to you. Is it a great physical? Is it feeling good in your own skin? Is it waking with energy?
  4. Determine the steps needed to reach your goal. Once you find even 1 goal worth the effort, determine the necessary steps. If you really NEED to lose weight, then you will need to set aside the time to workout each day and become more educated in nutrition. If your goal is to have a healthier digestive system (a great goal for anybody), commit to keeping a record of your food and maybe even hiring a nutritionist to help. Whatever the goal, there are daily steps that will help you reach it.

Staying balanced shouldn’t be something that will upheave your whole life. It should actually make it better. Think about one word that will help you stay focused. My word of the moment is SIMPLIFY. I want to live a simpler, less complicated lifestyle. This means workout routines that are easily accomplished in my home, fewer supplements, a bit more yoga and a streamlined diet that focuses on nutrients.

Now it’s your turn. What changes will you make to achieve balance?

I’m listening :)

Michelle

FREE Workout Wednesday! Total Body in 10

1 move (ok, 3 but who’s counting?!?!) to get your whole body. Planks rock! Keep telling yourself that ;)

Whoo, it’s also a throw back. I was softer around the middle…and blonde. See what happens with consistency?

 

Tight Skin Thursday: The TSD Principles

As many probably know, the questions I get asked the most when it comes to weight loss is about keeping the skin tight. Let me rephrase that: it’s about getting skin tight post-weightloss. So, today I’m focusing on my speciality….keeping it TIGHT!

TSD PRINCIPLES:

  1. First and foremost, it’s important to lose weight the right way….like the tortoise, slow and steady wins the race and has more skin elasticity (that was left out of your beloved children’s tale). Fad diets, quick weight loss promises and surgeries (though I DO believe they have their place) can lead to loose skin and lacklustre complexions. Know that it will take time, but you will also come out the victor. It took me over 6 years….you can put the time in to reap the rewards.
  2. Resistance training is key. Whether you prefer to lift super heavy (me! me!) or lighter with heavier sets and reps, make sure you are getting 4-5 resistance training sessions per week. Yep, you need more the more you have to lose. Resistance training helps to stimulate collagen production as well as testosterone, which keep the skin tight.
  3. WATER! I know I keep beating this dead horse, but water is really important for your skin. Drink upwards of 100 ounces per day, and remember that vegetables, fruits and herbal teas can contribute to that number as well.
  4. Green is good. Up your vegetables, seriously. Add them to smoothies, make a glowing green smoothie and drink it every morning, opt for salads at lunch and dinner….whatever it takes, get them in your body.
  5. Lean protein is important. Choose chicken, turkey, lean game meats, lean beef, LOTS OF FISH (seriously, I can’t stress that enough), protein powders, etc. Lean protein is the building block for the lean muscle you need to burn more calories, drop fat and keep skin tight.
  6. Ditch the breads, but keep some carbs. Carbohydrates are important for healthy, glowing skin. Over processed breads and pastas can pack on pounds and stress out your gut though….so ditch them. Whole grains like oats, rice, quinoa, etc. are better bets.
  7. Limit alcohol and sweets. Both can break down collagen if overused. You don’t have to avoid them like the plague, just utilize them as treats which are earned.
  8. Break a good sweat every day. Learn to dig the sweat people. Sweating helps clear the pores and it helps to tighten the skin through detoxification….so sweat on.
  9. Love the life you live NOW. Happy people reach goals faster because they aren’t always looking back at past failures. Know your goals, make a plan of attack and live each day to the fullest.
  10. Have SEX…a lot of it. Sex increases testosterone which helps build lean muscle AND it’s good for your skin, so there you have it! Headache be darned, do it. And for you husbands seeking validation, simply tell your wife that you are really just contributing to her goals :)

 

So, there you have the principles that will get and keep you fit and healthy.

Have a healthy day,

Michelle

It’s FUN FRIDAY! Answers to your questions covering food, diet and bras

Thirsty Thursday!

Welcome to the end of the week!

I have 2 awesome Summer inspired smoothies for you today. Make them up and share with a friend! :)

Watermelon Chiller

Perfect for those steamy Summer days at the beach or the water park. You can make this up to 2 days in advance and store in an air tight container.

Ingredients:

2 cups fresh watermelon

1 cup coconut water (I used unflavored but you may choose to use a flavored variety)

Fresh mint ( I use about 10-12 whole leaves as mint cools the body and stimulates digestion, but you may want more or less)

1/2 cup no sugar added not from concentrate orange juice

A couple handfuls of ice

Blend together until smooth and feel free to garnish with mint and serve in chilled martini glasses ;)

Antioxidant Pick Me Up

This smoothie delivers more bang for your buck since it has loads of antioxidants and some protein as well. This is a perfect recovery smoothie for late Summer nights as well.

Ingredients:

1 cup unflavored coconut water

1 cup low-fat natural vanilla yogurt

1/2 cup each, frozen blueberries, frozen strawberries, frozen raspberries

1 handful of baby spinach

Mint to taste

1 teaspoon ground flax (optional)

Blend ingredients till smooth. This makes a thick smoothie, so feel free to thin it out with extra water.

 

Now that you have your smoothie recipes and are ready to enjoy your hot Summer, I have a few tips for keeping your produce fresh and not wasting money:

  1. Wash and chop veggies when you get them home from the store.
  2. Place all produce where you can see it so you’re more apt to grab it AND you know what you have to work with for meals.
  3. When your produce begins to show signs of ripening too quickly, feel free to freeze it! Bananas that are turning brown are great for smoothies, just take the peel off and place in a freezer bag. Another inventive way to save the fruits are to finely chop berries and place them in ice-cube trays with some water. Freeze through and you can add any flavor you like to your water, tea, or lemonade. My personal favorite is strawberries chopped with fresh mint and made into ice cubes. Delicious, and the kids will love them too!
  4. Make sure your veggies can breathe. During the colder months you can get away with leaving them in the bag, but now they tend to ripen too quickly. Make in investment in veggie bags that help keep them fresh so you don’t lose veggies or money.
  5. During the warm months, plan on buying fresh veg and fruits 2x per week. This way you are ensured to have the best nutrition. Be wary of overbuying.
  6. When all else seems to fail, make soup! Vegetable soup is great for nutrition and can be frozen for later use.

Now that you have what you need, get out there and stock up on health! Remember, you and your family are worth a little planning effort and a lot of love, so invest today!

Keep Living FIT!

Michelle