Descending Dove

Why is nutrition so important?

You can eat 200 calories A LOT faster, than you can burn it off. 😉

During my last half marathon (13.1 miles) I burned approximately 1100 calories. Sounds like a lot…right?🤔

At McDonald’s that’s 1 premium crispy club sandwich and medium fries, no drink. 🍟

At Burger King, that’s a double whopper with cheese, no fries, no drink. 🍔

At Chipolte, that’s a carnitas burrito with rice, beans and avocado. 🌯

Nutrition is key. It might not even be what you are eating, but how much you are eating. Most people over estimate what a portion size is.

Which is why the tools available in our next boot camp are so important. Pre-measured portion sized containers to help you learn proper portions. When you can see it, your nutritional knowledge starts to spill over to when you aren’t in your kitchen.

You will have the resources you need to learn about portion control and proper nutrition, you will have workouts that are only 30 minutes a day, you will have a supportive group and yours truly as a coach. 💁🏻

The group starts this Monday!!! And I want you to be prepared to go through this journey because learning the “how to” is the key to a lifetime of success. 🌟

My daily morning routine may seem strange to some…

I don’t force myself to wake up early. If you establish a routine of waking up, your body becomes accustomed to your personal internal clock. ⏰ So I typically wake before my alarm.

I like to workout in the mornings. When everyone is asleep. It’s a guarantee that my day won’t get away from me. Sometimes I go heavy, sometime it’s just yoga. Whatever workout I feel, it’s my time for me 🙂

I make my coffee, check my calendar 🗓 and establish my GOALS for the day.

I no longer call it a “to do” list. It’s a goal list, “what do I want to accomplish today?”

Before I put my “mom, wife, coach” hat on for the day…

I set the time aside for the “me” hat 🧢.

Because that’s an important hat to wear too. 😘 And the best part…I don’t have to go anywhere to wear my hat 🤸‍♀️ 🤠

Do you want a 100 day program to really challenge yourself? A six week program with workouts that are only 20 minutes? Or a 21 day boot camp that will supercharge your health and fitness routine?

There IS a program that can fit your lifestyle! There is a solution to the common obstacles when it comes to health and fitness…

✋🏻 I don’t have time.
👉🏻 How about 20 minute workouts?

✋🏻 I don’t know how to control my portions.
👉🏻Maybe having pre measured portion
containers would help?

✋🏻I want a challenge, but I don’t want it to be complicated.
👉🏻Think about 100 days with a variety of 20-30 minute workouts?

You don’t have to go to a gym, and you don’t have to hire a personal chef. These are programs you can do in your home that fits in with your schedule.

And you get the support of a personal coach and a fitness group with others who are doing it with you.

There are laid out plans WITH the support you need to be able to get on track with your goals and keep you motivated to stay there. 💁🏻

Y’all know how to find me! 🤳🏻

When my son has a bad day…I will always tell him before bed to “rest, relax, restore.” A reset for the night and wake up to a new day. 😴

When he wakes up in a bad mood, I will say “set you intention for the day, do you want to continue grumpy, or can we have a better mindset?” 🤗

Sounds so simple, but is it? Or is the question really, can our mindset really make our frown turn upside down? 🤔

Yes it can. I’m reading the most amazing book that talks about small, simple, mundane actions that one can do each day to set themselves up for positivity and success.

So maybe cracking a smile when you are grumpy can change your mood after all? Maybe all of those “little things” we do (or don’t do) effect us more than we think? 😊

If we spent as much time as we do trying to be perfect, think about how many other things we could have achieved.

Or how about, avoiding challenges because we are worried we won’t do it perfectly?😉

How about being proud of something because we set out to accomplish a goal, and even through we weren’t perfect at it, we still gave it a shot?👍🏻

Perfection is in the eye of the beholder, but not even trying something will always make you wonder. 💫

I like to be challenged…

I workout because it makes me feel good, I like to stay in shape. But I also don’t like going to the gym, without a plan, just to end up wondering around wasting time. 🤦🏼‍♀️

What works better is shorter, more effective workouts. They keep motivation up and offer the same challenge as when I was training for half marathons. 💪

Good nutrition + effective and challenging workouts = a program that I can stick to long term with results that I can see and feel. ✔️👍🏻

Do you want to be challenged?

Yesterday was a hectic day…

Son was sick, classes and clients were great, but came home to a stack of what I call “administrative work.” 👩🏻‍💻

Those pesky little things that clutter up the to-do list and then in one fell swoop, people are calling and it must.be.done.now…

4 hours in and being pulled in 6 different ways and I’m doing the most simple task as uploading a file to a computer…and I just said UgH!!!!

Tyler from the other room hears me and yells, “believe in yourself!”

He’s 10. 😐 And I’m losing my cool. 🙄

🤦🏼‍♀️ I figured out my file upload shortly after and realized my demise in coolness points was based on the fact that too much was rattling on in my head at once.

But the words “believe in yourself” were just what I needed to hear in the moment. 😌

So, what are the things you do in a moment where you need to clear your head and float down from whatever business is swirling around you?

Typical scenario: Get ready to drive to the gym…unload everything…transfer everything to gym locker…finally jump on your cardio machine…🚴‍♀️

⏰ 5 minute in and, “so what am I going to work on today? Lower body? Upper? Core? All of it?”

By this time, an hour has gone by and you are only 5 minutes into your workout.

“Me time” is so important for all of us, but most don’t take the time because just prepping for “me time” is a chore.

That’s why we lose momentum and motivation to take care of ourselves. It’s not because we don’t want to, it’s because it’s a hassle to get there.

Schedule that time for yourself. Make it time-manageable. “I must workout for an hour each day!” May not be reasonable for YOU.

I can help find what works for you, your schedule, your lifestyle. It is doable and can be as easy as a click away. ✔️💪

Thanks for joining me!

Good company in a journey makes the way seem shorter. — Izaak Walton