Oh my gosh, can I relate to being hangry and having sweet cravings!

It’s really quite miserable because all you can think about is food and you aren’t living your best life if all you are concerned with is getting your next meal.

So what was going on? I most definitely was not “metabolically” flexible. In fact, 92% of Americans are NOT metabolically flexible and that means they cannot go from using glucose, to fat or ketones for energy……they are insulin RESISTANT.

Talk about an unhealthy nation! 92% is astounding!

Okay, so you get “hangry” or have cravings for sweets. What can you do?

I’ve got some tips for you, from the Glucose Goddess,  that will reduce these feelings and put you on a path to better health!

In no particular order:

• Eat a breakfast that is savory, NOT sweet. What is sweet? Oatmeal, bagels, cereal (grown-up candy in a box), sweetened yogurt, granola, BelVita breakfast biscuits, fruit, most certainly fruit juice (not a health food!)
  • • Choose protein sources as your main food – eggs, leftover dinner of chicken or beef, pork, high quality bacon (try our local farmer’s market for meaty bacon!) and veggies. Add a small pice of fruit on the side for flavor and taste. The sweet should not be the main part of your meal.
    • By doing this one thing, you will reduce a blood sugar spike by 70%…this is huge!
• Drink 1 Tbsp of vinegar in a big glass of water before your meals.
  • • By doing this you can reduce your blood sugar spike by 30%…that’s a pretty big deal, too!
• Eat your vegetables first, protein next and carbs last​
• Move your body, a.k.a. exercise. ​​
  • • • ​After your meals take a 15 minute walk, go up and down your stairs or, if you are stuck in the office, do some seated calf raises at your desk!

​

Have you ever had the feeling that you’re not going to be able to stick with your fitness routine for the long haul?

At first you are going along great, you are still excited about your new self-care program and you might even think “Who is this person working out three time a week?”

Then one day, there is a hiccup. Your son/daughter needs a ride somewhere or has a dentist appointment that you made last year so instead of telling your child they have to wait an extra hour or  changing that dentist appointment, you skip training.

And a week or two later, something else comes up or you get a cold and think you can’t workout.

Soon, the thought of “I can’t stick with it” or “who was I kidding when I thought I could do this” starts to rolling around your head.

The problem isn’t your inability to “stick with it.”

The problem is a lack of trust.

A lack of trust in yourself and the decisions you’ve made.

Remember … not being able to stick with it isn’t a fact…. it’s a belief and a decision that you’ve made … and it’s something that you can change!

Last week, I went to my client’s book launch party and she was talking to the crowd, telling us how she didn’t realize that she could change her beliefs that were holding her back for so long…”Who knew? Nobody told me I didn’t have to believe every thought that came into my head!” A perfect point. (read her book On second thought, maybe I can)

One last thing on trust.

If you don’t trust yourself, maybe what you’re really saying is that you don’t trust some of the beliefs you’ve formed and the decisions you’ve made.

Change them, and watch the trust in yourself go through the roof!

Now….get back to your workouts;)

How long have you been thinking about fat loss?

For months?

For years?

For your (what seems like) entire life?

I know for years and years (what seems like my entire life) I’ve thought about fat loss.

I’ve always felt like the “chubby one” and for much of my life, my eating and exercise decisions revolved around fat loss, at least maintenance. Now, that’s not to say I have always felt like this, but I’d say very often.

I know I’m not the only one. I know many, many, many women who are in a constant thought pattern of fat loss and weight loss.

It’s not necessarily a bad thing. Personally, I think it keeps me in check.  I don’t deny myself of things I really want so I’m not fanatical or depressed or feel left out and I don’t spend multiple hours a day in the gym.  However, when I started thinking more about maintaining my muscle things did seem easier. My motivation was different and it was/is good.

Since having more muscle is linked to longevity and overall health (like lower incidence of diabetes, cancer and heart disease) * it’s important to continue (or begin) muscle building activity throughout your lifetime.

It is better to start resistance exercise when you are younger, but even the old, old can see improvements in their muscle and strength, so. of course, any woman in her 30s, 40s, 50s or beyond should be doing this type of exercise.

So I ask you: what if you thought about building muscle instead of losing fat (which would likely happen anyway)? Do you think you’d have sustained motivation? Would if feel better, emotionally, to think about building up instead of going down?

I think so. If you think it sounds better to build up, but you are not sure where to start or how to do it, join me FREE for August! See below for specials.

*https://bjsm.bmj.com/content/56/13/755

Women tell me they want to get “back on track” with their fitness.

But what does that really mean?

In order for someone to get “back on track,” this implies that at some point along the way, they got “off track.”

While that’s not ideal, it happens! It happened to me last October when I got sick. Before I knew it, months had passed and I hadn’t had a really good, solid lifting routine. I was exercising, but it was not being honest with myself;)

If you’ve fallen out of your routine, or like me, your workouts have not been so hot, it’s best to own it.

Come up with a simple plan to get started again, and move forward.

Don’t dwell on the past.

Don’t beat yourself up.

Ask yourself, “What is one thing I can do today in order to get back on track?”

Then, do that thing.

It doesn’t have to be a 3-hour workout…and should not be a 3-hour workout!

Do some light stretching.

Go for a walk.

Decide you’re going to drink at least 8 cups of water today or sleep 8 hours tonight.

Do 10 push-ups … 10 squats … 10 sit-ups.

You see, it doesn’t have to involve a crazy level of commitment or activity to get back on track with your fitness routine.

Start small, keep it simple, and celebrate your victories.

Before you know it, you’ll be back on track.

What hard choices did you make this weekend that brought you closer to the results you want?

If you think about it, it’s the “hard” choices that get us what we want.

When it comes to finances, relationships, fitness/health or spiritual, it is always the “uncomfortable” choices that we make consistently that brings about change.

Saving money and waiting to make that big purchase, rather than getting instant gratification by using a credit card, is not easy, but it teaches us patience and gratitude without leaving us with the heavy burden of debt on our shoulders.

Being the first to say “I’m sorry” is not easy for most people, but it brings two people closer together when said with sincerity.

Going to the gym 3x/week at 6:00 a.m. in the morning, especially as it gets colder, is not easy for most people, but when you consistently exercise and lift weights you improve your body composition, you get stronger, your immune system works better and you will likely live longer and avoid taking medicine.

Spending time reading the Bible or other faith books and/or going to church/synagogue/temple every week is not convenient, therefore not easy, for most people, but when you make that choice to go regularly, your faith builds along with deeper connections to like minded people and you become more peaceful and satisfied with your life.

Interestingly, though, those hard choices become easier and easier as time goes on and once again, you’ll have to make new, hard choices to continue your progress.

Like lifting weights..the exercise never gets easier, because when it does, you grab a heavier weight to lift.;)

One of the hardest things about getting fit is taking the first step.

For many women, fitting in an exercise session can seem like daunting change and it can feel more like an obligation rather than a joyful experience.

If you’ve experienced those feelings, but you really want a result that exercise can give you like:

better mood

healthier gut

stronger body

a healthier body

a longer, better quality life

or simply to be less achy and move better,

than take simple steps first.

Exercise is something you’ve got the rest of your life to do and so it is fine and good to start slow and simple.

Here are some ideas:

• Try going for a walk at lunch (then add in two more 10 minute walks after about a month)
• Do 10-20 squats or 10 push-ups at the counter when you are prepping dinner (then add a second set in the morning or lunchtime)
• When you wake up, before you get out of bed, do some focused breathing and then some leg stretches
  • Once you’ve got that going, add some stretches once you are standing.
• At your desk, set an alarm every hour and do 10 heel raises. This exercise seems so trivial, but it can have a positive impact on your blood glucose levels! Amazing!
• Hold a plank for 30 seconds 3x/week. Increase to 5x/week once your confidently doing it 3x​

You get the idea, but most of you won’t follow through because you don’t think it’s “good enough” or “hard enough”

but, It IS good enough…because 1. It is moving your body and 2. It is building a habit…you will build some momentum.

Try something right now  and then you can say “I did it!”

What is the alternative? You don’t exercise at all?

Instead of doing nothing, do something…it really works!

Today is the only day we’ve got guaranteed, more specifically this moment.

I’ve been thinking about this because I’m typically a “in the future this will happen or that would be nice” and I forget to live in the right here and now.

When I think about my fitness or health goals I  have a certain vision in my mind, which  is necessary – you have to know which way to steer the car, after all, BUT, when the only thing you are doing is thinking about the end, you can forget that each moment does, indeed, make a difference.

I’ve often caught myself thinking “oh, just this little bit or one time won’t make a big difference” and it’s true, that ONE time won’t make a big difference.  It’s NOT true when that one indulgence or missed workout or one day with less than desired protein happens several times per week.

It all adds up.

Those tiny, seemingly minuscule decisions we make, end up make a big difference. One way or the other.

I encourage you to  look at TODAY ONLY, and check the boxes on the action steps that will get you where you want to go.

Have you ever heard the phrase, “The hardest part is showing up”?

It’s a common saying at the gym, but it could be misleading.

Sure, getting to the gym can be a challenge, but what happens when you get there?

There’s a good chance you don’t know what the heck to do,

How many times have you seen people wandering aimlessly around the gym, unsure of what to do next? Or worse, performing exercises with poor form, risking injury instead of making progress?

The truth is, showing up is just the first step.

Knowing what to do and how to do it properly – that’s the real challenge.

Many fitness programs capitalize on the “just show up” mentality. They’ll gladly take your money, pat you on the back for walking through the door, and then leave you to figure out the rest on your own.

Here’s the thing: not all workouts are created equal.

Quality matters. Personalization matters.

You wouldn’t expect to become a master chef just by standing in a kitchen, would you? The same principle applies to fitness.

So, what’s the solution?

Find a community and coach who genuinely care about your progress.

Look for those who will guide you not just during your workouts, but before and after as well.

These are the people who will:

– Help you set realistic goals

– Design a program tailored to your needs

– Teach you proper form and technique

– Adjust your plan as you progress

– Support you when you face challenges

Avoid fitness programs that only care about attendance. They might make you feel good for showing up, but they won’t help you achieve real, lasting results.

Getting started seems to be the biggest hurdle for women who want to get stronger but don’t  have a lot (or any) experience with doing anything more than walking.

It can seem so overwhelming…. a million YouTube videos with so many different exercises. Where do you begin?

I was thinking about this when I was cleaning up my attic space because I felt the same way as I attempted to organize everything. I didn’t know where to start!

Organization is not my strong suit, but I crave it. Just like you crave to be stronger, but you have no idea where to begin.

What I realized is that I had to do something, anything.

That would be the start. If I filed two pieces of paper, the space would be better off. Of course I didn’t  stop with just two pieces of paper, BUT I gave myself permission to stop if I de-cluttered only a few things.

You can do the same with exercise. Start small. Do some push-ups at your kitchen counter while your waiting for your tea kettle to whistle…and maybe you’ll feel like  adding  in some squats.

The idea is to start small and commit to doing something every day or every other day.

Here is an example of what you can do to start small:

1. Squats 2×10

2. Push-ups  (modified version) 2×10

3. Bridges 2×15

4.Side Plank 2x 20 second hold on each side.

This is simple, not overwhelming, and it will get you started. ​It’s also effective for someone who hasn’t exercised in years.

Here’s a little truth: you probably don’t need more motivation.

You need more clarity.

Motivation comes and goes.

But clarity? That sticks.

Knowing exactly why you’re doing this and what the next step is – that’s the secret. I’ll give you an example. I’ve been going to physical therapy because shoulder pain was holding me back.

I could have just stopped doing certain moves (forever) like push-ups, shoulder presses, carrying and lifting heavy things, because I didn’t feel like spending the extra time doing physical therapy, BUT I knew these limitations would alter the quality of my life, so I go, even when I don’t feel like it. I do the shoulder exercises in addition to my regular lifting, even when I don’t feel like it.

Now, it’s paying off. I have much less pain and I am back to doing some of those exercises in my regular routine AND…..here’s where it really matters: I was able to help my husband move some furniture up the stairs last weekend and felt very capable, confident and did not injury myself doing it.

That is one of my big WHYs…to be able to lift, carry and move heavy things when I need to so I don’t have to rely on someone else.

Take a moment to ask yourself the following questions:

What is my “why”?

“What’s driving me to get stronger ,healthier, more energized? “

“What’s one action I can take today that moves me closer to that vision?”

When your goals are clear and your plan is simple, you stop waiting for motivation.

You just act.

Let’s keep things simple, focused, and powerful.

You’ve got this!