Squad Blog
JANUARY 2024
Hello 2024, and goodbye to old mindsets!
Happy New Year Squad! For this month’s blog post I wanted to talk about mindset when it comes to health and fitness. If you are looking to make changes to be healthier, whether that’s getting rid of habits that don’t serve your goals, or adding in new activities and processes to propel you towards them, a positive mindset is the most powerful tool you can have in your arsenal.
Now, changing your mindset will not happen overnight. Just like any muscle, it takes exercising it to form that muscle memory reaction. What do I mean by this? Let’s talk through an example..
If you have the goal to eat healthier foods more and indulgent foods less, but you find yourself having those “F- it” moments whenever you are faced with indulgent foods you love, then we have to work to reset the lens you are looking at the food through. Where does the desire to eat that indulgent food come from? Why do you feel in that moment that you are ready to throw out your goals in order to indulge?
I am not saying you shouldn’t enjoy indulgent foods, but in my experience, it’s so much more enjoyable and, doesn’t lead to the guilt that often comes after indulging, if you plan for the indulgence.
One of my favorite sayings from nutritionist Ilana Muhlstein, the creator of the 2B Mindset nutrition program, is DINTEO (Do I Need This Eating Opportunity?). I like to use this little saying not only to keep me from overeating, but also to give me perspective. If you are faced with a choice between eating an indulgent food (my personal favorite is pizza), or a healthier option (a pizza dupe recipe from 2B that’s veggies most!), then you can consider whether the opportunity to eat the indulgent food will come again often, or will you not have the option of eating that food again for possibly a very long time? If you can delay indulging for an extended period of time and plan to have it at a later time when you are in the correct mindset to enjoy it, then you will feel so much better mentally after indulging than you would had you indulged during that moment of “F- it”.
I hope you all have a wonderful 2024 and crush all your goals!
If you want more mindset tips, access to all the resources you need for a healthy lifestyle, and an accountability partner with an exclusive community to help you on your journey, then be sure to visit the Contact Us page and send me a message. I would love to be your partner in this journey!
December 2023
The Holidays are notorious for derailing goals and adding stress. Let’s dive into a few simple ways you can keep your stress levels lower during this busy season!
Tip #1: Do not be afraid to set boundaries or say no.
You can only do so much, and you don’t want to spread yourself too thin to the point that you can’t enjoy the holidays with the people who matter the most. Say no to that extra work party, tell relatives you can’t bring a dish to this one or that you won’t be hosting this year, whatever is going to take a little pressure off of you during a time for joy and celebration. What truly matters is that you spend time with those you love and are able to be fully present with them.
Tip #2: Maintain healthy habits.
I know, I know.. It’s a busy time. But save yourself the constant internal struggle and take my word for it that you can use those 30 minutes for yourself to get your exercise in. You will be setup for making better decisions throughout the day, have more energy to get everything on your checklist done, and you will feel good about getting it done, I promise! Additionally, keep eating well and maintain your routine eating habits (or start them! You don’t have to wait until the new year) so that when the holiday parties start coming, you don’t feel bad one bit for indulging and enjoying the delicious food and desserts!
If you need access to quick workouts that you can do from home and thousands of healthy recipes to keep you on track, go to the “Contact Us” page and shoot me an email, I would love to help you get started with your own health esteem routine with BODi!
Tip #3: Plan your spending
Yes, this blog is dedicated to health and fitness, but financial health impacts mental health, which in turn affects your stress levels and can impact your physical well-being. When you write out who you want to purchase gifts for and create a budget to stick to for each person, you take control of your spending. The act alone of taking that control can make you feel less stressed, and when you set realistic financial boundaries and keep yourself from piling on debt, you will feel so proud of yourself and accomplished. Not to mention you will feel much better going into the new year without excessive bills. Remember, the important thing is that you spend time with the people you love and show your affection and appreciation by giving them your attention, not stuff.
If you keep these simple tips handy, you can relieve some of the holiday stress and take back some control.
Merry Christmas and have a Happy New Year!
November 2023
Since we are approaching the holiday season I wanted to share a healthier version of a traditional Thanksgiving recipe and, discuss why you should participate in your local Turkey Trot!
So here we are, nearly at the end of 2023. Maybe you are crushing your goals and thinking of ways to keep the momentum going or, maybe you are thinking about starting your health journey (and no, you don’t need to wait until the new year!), but don’t know how to approach the holidays with your goals in mind.
Well, I am here to help! Fortunately, BODi has many healthy holiday recipes, and this is one of my favorites so I had to share it here with you. But first, let’s talk about the Turkey Trot.
If you don’t know what a Turkey Trot is, it is a 5K race that is typically held on (or close to) Thanksgiving day.
Why should you participate in this, you ask? There are a couple of main reasons…
#1. It’s a great way to get movement in your day and it will wake up your metabolism before you get in front of all the wonderful holiday food! Now, don’t get me wrong, you cannot “out-work” poor nutrition, so it’s not an excuse to go off the rails with your eating. However, if you are looking to burn some calories on a day where there is likely to be a lot of time focused on food, then doing it for a cause is a great way to do it! In addition, it will give you something to train for leading up to Thanksgiving, which will keep you motivated and help you establish a routine of activity!
#2. They are usually for a really great cause! Walk it, jog it, run it, whatever! Just get out there and move your body with friends and family. You will feel so good about doing something for a cause and that gets you moving on a day that is all about thankfulness. When I am walking or running in nature, there is a sense of peace that comes over me and I feel so much gratitude for what my body is capable of. Having legs that will carry me, having healthy lungs that give me oxygen and a beating heart that makes me feel alive. If you are looking for an active gratitude practice, walking or running outside is a great option.
Have fun with your local Turkey Trot this year!!
Now let’s get to this Holiday casserole recipe! If you’re looking for something a little lighter and healthier to bring to the family dinner, this is for you!
This low-calorie version of green bean casserole is just what you want to load up on during your Thanksgiving family meal. Utilizing greek yogurt to add protein to this holiday favorite and of course keeping green beans as the true star of the dish, you can’t go wrong.
Enjoy and
happy goal-crushing!
October 2023
Healthy living can be very simple, but I know that it can feel overwhelming in the beginning. That’s why for this first blog post I wanted to give you some practical steps you can take toward a healthier lifestyle!
Tip #1: Get a nice water bottle that holds AT LEAST 24oz and make it a priority to drink 4 of those per day.
Now, your goal should be half of your bodyweight in ounces of water each day, however, I find that focusing on filling up and drinking my water bottle twice before about 1pm and twice before bedtime is simpler. Especially if you are just starting out on a weight loss or wellness journey, it may feel more natural to track how many times you are filling up your water bottle every day versus tracking the ounces.
Tip #2: Get movement in EARLY in your day
When you get up and move your body first thing in the morning, you wake up your metabolism and tell it that it’s time to get to work! It also helps you get more movement into your day by starting early which in turn leads to burning more calories. You could start your day with a brief walk or a 30 minute workout, either way you will reap the benefits of early movement!
Tip #3: Plate everything you eat.
When you think about putting anything you eat on a plate as a meal, it helps you visualize what you are eating and how much you are eating. It can be so easy to mindlessly snack throughout the day, so don’t eat anything that you are not willing to get a dish dirty for!
I hope you give these tips a try and find them helpful! Implementing small changes can make big impact over time.
If you’re not sure where to start with your exercise routine or want more guidance on nutrition, then I would love to chat with you and find out how I can help you reach your goals.
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