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Spend Less Time Stressing & More Time Enjoying Yourself This Summer

Less Stress

Did you have goals to slow things down this summer?  To spend more time enjoying yourself and your family?  To let go a little and take things easy? Summer is a great time to lighten your load and to experience more fun. However, sometimes taking things easy or enjoying yourself all weekend leads to more stress during the week. What will we eat?  When will we get groceries? What do we have planned? I’ve got a simple structure to spend less time stressing and more time enjoying yourself this summer.

It just takes a little planning

I’ve learned over time that with a little structure, I’m able to be more present and less stressed throughout the week.  For me, too much structure takes the fun out of things, but “structure” is pretty subjective depending on your personality type.  Whether you like a lot of structure or a little, some planning before the week starts allows you time to devise a game plan and not get overwhelmed with the basics.  It can also help you stay focused on healthy nutrition and activities that bring you energy vs. drain you. Finally, even a little planning allows you to be more present so you feel less like a “chicken with your head cut off.”

Find a time to do your planning

The first step is to find about 30 minutes each week to do your you planning.  I like to end my week this way, so I reserve 30 minutes on Friday afternoon (or Thursday afternoon if I’m taking Friday off).  I used to do this on Sunday morning, but I found I was missing time to enjoy my weekend this way. Also – when we had something planned on Sunday morning, I missed my planning time and then had a hectic week.  Either way, try out some different days and times during the week that you can commit to planning and see what works for you.

Have a centralized calendar or schedule

It’s hard to do your planning if you don’t have everything on one calendar. This also leads to more chaos when it comes to your week as it’s hard to know what is going on.  So, if you don’t have a place where you keep all of your and your family’s activities and commitments, now is a great time to start.  You can use a paper calendar, the calendar function on your phone, or a calendar-sharing app like cozi. Just find something that appeals to you.

Start with an overview of the week

When you sit down to do your planning, the first step is to take a big picture look at what’s going on each day.  Here are some questions to consider:

  • What do you have going on personally?  
  • Your spouse/partner?  
  • Your kids?
  • Which activities are already planned for the week?  
  • What would you like to get accomplished?  
  • How would you like to feel each day?

You have to eat

What you eat during the week has a big impact on how you feel, so it is important to have a plan for it.  Also, scrambling around to find something for dinner when everyone at your house (including you) is already hangry is the worst.  So, now that you have an idea of what’s going on for the week, decide what you’ll need to eat. If you aren’t currently doing any meal planning, I recommend starting small with a goal of 2-3 dinners at home. And – don’t forget to plan for the other meals, too. Here are some things to consider when planning your meals:

  • What nights will we be home?
  • How long will we have to cook before events/activities?
  • Would it be helpful to have a crockpot meal on busier evenings?
  • What will we eat for breakfast?
  • How many days will I need to pack lunches?
  • What nutrition goals do I want to strive for this week?

Don’t forget the groceries

Now that you have a plan for the week’s meals (I recommend writing down the plan on your calendar, too), pick a time to buy your groceries.  I absolutely LOVE grocery pick-up because it saves me time, and I’m less likely to buy items that are not on my list. You can create your grocery list based on the number of meals you need.  Try to keep your meals as simple as possible – especially if this is new for you. Think in terms of a protein, starch, and green vegetable for dinner. For breakfast and lunch, consider staples that are easily put together or that can be assembled on one day and then eaten all week.  If you have time, go ahead and place your grocery order during your planning time!

Schedule your workouts

You’ve got a plan for your meals, and now it’s time to make sure you will get your workouts in, as well.  If you’re not currently exercising regularly, schedule in 2-3 days of workouts the first few weeks. Although tempting, getting up early to workout is not always the best option.  It takes tons of willpower! Find some ways you can incorporate activity into your normal routine. Take a walk at lunch, go for a stroll around the block with your kids after work, take a quick exercise class on your way home from work, find a free yoga class to try online before bed…these are all ways you can do some exercise without having to get up super early.  Make sure to put them in your calendar like any other appointment.

Find some time to prep

Even the smallest amount of food prep goes a long way.  When it comes to productivity, it is a much more efficient use of your time to group similar activities together.  For example – if you are going to be make something for lunch anyway, go ahead and make a week’s worth of lunches at one time.    

If you are making some crockpot meals, go ahead and get everything ready at least the night before so all you have to do is dump it in to your slowcooker in the morning.  The more you have prepped, the more likely you will be to eat what you have planned and not make emotional (hangry) food choices throughout the week.

Schedule time for yourself

Part of the reason you feel stressed or frazzled is because you need some more time for yourself!  Most women I talk to take little – if any – time for themself. This can be as little as 15 minutes per day, but it will allow you time to decompress and re-energize.  This might be a better option for getting up early so you can enjoy your cup of coffee in peace. Or – maybe you take a relaxing bath 1-2 times per week. Whatever it is, make sure you have a plan for it, as well, or your time will get gobbled up!

Stay persistent

If you’re not someone who currently does weekly planning, the first few times you do this might feel a little rough.  And – even though it will help you feel less stressed – planning time might not ever be something you enjoy. However, you WILL enjoy the ability to be more present, to feel energized instead of frazzled, to meet your nutrition and exercise goals, and to have more fun.  The key is to stay persistent and dedicated to this process until it gets easier for you!

I’m more than happy to help you get started and stick with it, so please reach out for support. Heck – we can even accomplish your planning time together to make sure it gets done.  I’ve got lot’s of tricks up my sleeve!

I’d love to hear how this goes for you.  Now, go spend less time stressing and more time enjoying yourself this summer!

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How to “Kill it”…Without “It” Killing You!

BJB Coaching Contact

I get the pleasure of being friends with and meeting women who are super ambitious. I am inspired daily by the accomplishments of those around me. And…I hear a lot about “the hustle” and “being too busy.” It’s a fine balance between “killing it” and letting “it” kill you! Here are five tips to help you find that balance for yourself.

1. Schedule regular connection.

According to research, “our social interactions and meaningful connection with others are more important to our health than not smoking, not drinking alcohol excessively, or being a healthy weight.” Other research has shown that each hour spent being social decreases stress by at least 10%!

But, when you already feel strapped for time, it’s hard to make the time. The best way to handle this is to schedule regularly occurring social connections with those who matter. Even if you have to cancel some, it’s likely you’ll prioritize social connection more often than if you left it to chance.

2. Spend time in nature.

A zen saying states “Spend 20 minutes in nature every day…unless you’re busy. Then you should spend an hour.” In addition to getting Vitamin D, stepping outside for some fresh air allows you to step back and get a new perspective. It allows you to reset, and it does wonders for your stress-level. So, make sure to take a break and step outside.

3. Put on something you love.

This might seem silly, but you’re more confident and productive when you like the way you look. There’s even evidence that you’re more likely to go exercise if you like your workout clothes!

I’ve read in some books to minimize your wardrobe to make it easy to get dressed in the morning and ease overwhelm. In this case, just make sure you love the items you keep! Plus, if you’re starting to feel worn-down or insignificant amidst all that’s in your busy schedule, taking a few extra minutes to like the way you look is sure to give you some extra pep in your step!

4. Show your body some love.

I recently took a class called the “Fascianation Method.” It was an hour spent rolling out my muscles (aka fascia). I felt AMAZING afterwards! When you’re working hard every day – whether in an office, at home, or in the gym – it’s important to show your body some love. Stress and tension build up in our muscles causing aches, pains, and the build-up of toxins. In order to stay happy and healthy, take some time at least weekly (it’s better if it’s daily!) to stretch, roll-out your muscles, or even get a massage. Thanks to what’s known as “the mind-body connection,” you’ll feel great from head-to-toe!

5. Do something different.

Most of us are creatures of habit and routine for the most part – especially if kiddos are in the picture. While it’s true that we thrive in routines, it’s also true that stepping outside of your norm is good for you. Challenge yourself to try something different on a regular basis. Whether a retreat or adventure, new workout class, or finding different ways to be creative, look for ways to mix it up now and then!

Take Action Today!

So, there you have it…five tips to “kill it” without “it” killing you! Before moving on to something else, take action on at least one thing from this list. And – if you’re looking for an idea – check out my upcoming Fitness and Empowerment Retreat for Women on May 11. It’s sure to check off most (if not all) of these boxes!

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Three Quick Tips to Spring Clean Your Life!

With spring in the air, do you start spring cleaning projects? What if you did the same thing with your habits? Time to clean out that pantry and fridge to make room for clean eating! Dust off the old exercise equipment and bicycle to start getting after it! Here are three quick tips to help you spring clean your habits for a fresh start and healthier, happier months ahead.

1. Take an inventory.

It’s not uncommon for less desirable habits to creep in over the winter months. After all, we spend a lot of time inside, it’s cold, and there’s less daylight. This can lead to more sedentary time, more screen time, more comfort food, and more…wine! Become more aware of your habits for a few days and make a list of those routines you might like to kick to the curb.

When you’re done with your list, prioritize based on what’s most important to you. Then, set goals to tackle one at a time. You don’t have to do it all at once!

2. Save the wine for the weekend.

Ever since the holidays, I found myself enjoying a glass of wine every evening. When thinking of habits I wanted to “spring clean,” this one came up for me. For most of us, the one glass of wine turns to two…or more. And then we need some extra snacks to go with the wine. Then our sleep isn’t as good as it could be…and then we wake up feeling tired (and maybe even with a headache).

Now, imagine if you just have wine on the weekend, and you are able to stick with your healthy eating habits most evenings, can get a good night’s sleep, and therefore wake up refreshed and ready to start the day. Feels better, doesn’t it?

To make this one easier, try having some sparkling water or other beverage you enjoy on-hand when you would normally reach for the wine. You can even pour it into a wine glass to drink it!

3. Clean out your pantry and re-stock with healthy staples.

While you’re cleaning out your pantry as part of your spring cleaning schedule, make sure to re-stock it with healthy staples. If you have only desirable foods on-hand, it makes it much easier to make the healthy choice.

Here’s another tip: put the foods you want to eat more often in the front and at eye level. If you have snacks for your kiddos that tempt you, put those behind the other items or above eye level (this also prevents mini pantry raiders)!

Keep it simple.

If you’ve got other habits you’d like to spring clean, make sure to keep it simple. Starting new habits or breaking old ones can be hard work! Pick one thing to focus on at a time, and think about how you can set up your environment to support you (aka pantry re-stocking idea above). Enjoy the fresh start you are creating for yourself in time for the sunnier weather.

Want more info on spring cleaning your life? Join me for a free workshop on Sunday, April 28 from 9:45-10:45am at Athleta in the Park Meadows Mall. In addition to more tips, you’ll receive a discount to use on some new workout clothes in the store. Contact me to sign up!

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Find Comfort Outside of Your Comfort Zone with Self Care Rituals

Find Comfort Outside of Your Comfort Zone

I hear a lot from women that they want to get outside of their comfort zone.  In fact, research has shown that if you are completely comfortable you aren’t growing.  I love to witness this ambition and drive to make a difference and succeed.

But, here’s the thing: staying at this level of performance all of the time leads to stress, overwhelm, and burnout.  Certainly not the intended consequence.

The key is learning to find and create comfort outside of your comfort zone…to sustain your glow-getter status with self care rituals incorporated on a regular basis.  

Mindful Living

I recently had the pleasure of interviewing Julie Hudson of Mindful Haus, an online shop created with the intention to inspire others to live and give with more light and presence through artisan beauty, sacred self-care rituals and mindful living.  

Julie shared that, for her, a self care ritual can be taking even five minutes every day to honor yourself, slow down, and be a little bit more present.

Establish Your Own Self Care Rituals

Not sure how or where to start?  Here are six easy ideas to try in order to inspire comfort and help you find more joy even in the simplest of things:

1. Savor your morning coffee.  

Pick out a favorite mug. Smell the aroma as it brews and enjoy the sounds that mean the warm cup is almost ready.  Enjoy the flavor slowly and while setting your intention for the day ahead.

2. Treat yourself to fresh flowers.  

Select flowers that elicit a warm and pleasant feeling or that bring up a fond memory.  Place them in a handcrafted vase that suits your style in an area you’ll see often.

3. Light a candle.  

This can be a great addition to other self care rituals or can be one on its own.  Choose an artisan-crafted candle with a look, fragrance, and even crackle that makes you feel warm inside.

4. Take a warm bath with natural bath products.  

Read a book and enjoy a glass of wine or cup of hot tea.  Enjoy the warmth of the water, the fragrance of the products, and the taste of the drink.

5. Take a mindful walk without your phone.  

Establish a regular path that allows you to connect with the outdoors and causes you to leave your thoughts and worries alone for awhile.  Feel your feet hitting the ground, the sound of your breath, and even the beating of your heart in your chest.

6. Sit in stillness and reflection for five minute, do some deep breathing, or meditate.  

Taking even a few minutes to tune into your body’s cues and letting your mind relax does wonders for your soul.

Increase Your Awareness

Take a moment right now and ask yourself, “Am I showing up the way I want for myself? My family? My friends? My life?”  If you’re answer is no, consider investing some time and energy in establishing self care rituals.

I often say, the real secret to feeling energized and thriving is to find that space where your comfort zone and the discomfort of growth intersect…and then learning how to live there.  

Based on my own experience, self care rituals are essential to the “learning how to live there” part.

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5 Tips to Eat for More Energy

eat for more energy

What to eat can be so overwhelming!  Should you focus on brain health, heart health, weight loss, low fat, low carb…see what I mean?  A good place to start is to eat for more energy and to feel good. When you’re feeling energized, you’re able to accomplish what you need and want.  Not to mention you’ll be fueled to focus on other healthy habits like exercise, weight maintenance or loss, getting good sleep, and reducing stress.  

One of the perks of being in the health and wellness field is that I’ve built a wonderful network of trusted, knowledgable professionals.  To get accurate, easy-to-follow nutrition information, I turn to Rima Kleiner, MS, RD-N of Smart Mouth Nutrition. Keep reading for five quick tips to eat for more energy.

1. Start with mindful eating.  

Just like in my coaching practice, Rima encourages clients in her nutrition practice to become more aware before making any changes.  The best way to start is with mindful eating: listening to your body before, during and after you eat. If you are having digestive issues or just not feeling great after you eat, really take inventory of what you ate when and how you feel afterwards. There are no set trigger foods… what triggers cramping or bloating for one person may not be a trigger for you.  

It’s helpful to keep a food diary that includes what you ate, how much of it you ate, what time you ate it, and how it made you feel (energized and satisfied or bloated and sluggish?).  This way, you can look for patterns and start to recognize the foods that work (and don’t work) for you. Use a simple notebook, or consider an app such as YouAte.

2. Drink more water!

Water is the main component of blood, helping to carry nutrients to our cells and carting waste products away. Feeling low in energy is typically one of the first signs that you need more fluid. Try putting a rubber band around your water bottle for every time you refill it so you can keep track. Aim to drink water with every meal. And, if you’re drinking alcohol or other non-water drinks, be sure to drink a glass of water between glasses of cocktails or other beverages to help keep you hydrated.

3. Begin the day with breakfast!  

The best way to break that night-time fast and replenish your fuel stores is to eat a breakfast that contains high-fiber carbohydrate and a little heart-healthy protein and fat. This helps us improve focus and manage blood sugar levels. Some easy ideas for a breakfast rich in fiber and heart-healthy fats and protein:

  • Overnight steel-cut oats w/ berries and nuts/seeds
  • Plain yogurt w/ fruit and homemade or low-sugar granola
  • Smoothie made w/ yogurt or nut butter, berries, and spinach
  • Breakfast tacos w/ corn tortilla, spinach, cheddar, and avocado

4. Eat more iron-rich foods, including plant-based sources.  

Iron is important for helping to make sure oxygen gets into cells, and iron levels that are too low can cause fatigue and slow us down. Meat contains iron, but–to increase vegetable and iron intake–try eating more plant-based iron.  This includes beans, lentils, spinach, and other dark leafy greens and seeds. And vitamin C helps us absorb iron, so add an orange, kiwi,or bell pepper along with your plant-based iron-rich meal.

5. Steer clear of detoxes, cleanses, or fad diets.  

Fad diets and cleanses are appealing to some because of the ease of a prescribed list of guidelines or rules to follow. And, these sometimes do lead to weight loss, sometimes rapid weight loss. But, unfortunately, the science shows us that these diets and cleanses do not hold up in the long term. Also, diets and cleanses often drastically reduce the number of calories you are eating as well as eliminate entire food groups leaving you feeling sluggish and zapped of energy.  Your best bet is a balanced diet including plenty of water, breakfast, and iron-rich veggies.

Now you can be on your way to eating for more energy, as well as feeling good!  

If you’re looking to work with someone on specific food issues or concerns, it’s important to find someone who is knowledgeable and appropriately credentialed to help you.  A Registered Dietitian, like Rima, has received the science-based education and experience necessary to best support you with your specific food-based concerns.

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5 Ways To Have More Fun at Work

January 28th is Have Fun at Work Day!

Most of us spend more of our time at work than anywhere else.  Why not have a little fun?

Incorporating fun into the workday can increase productivity, enhance innovation, reduce stress, and foster engagement – among other things.

Here’s a quick list of five easy ways to have more fun at work:

1. Get creative.

Whether an off-site team-building or a designated space to doodle in a common area, inviting creativity to the workplace also invites more fun.

2. Begin meetings with an icebreaker. 

If you were a drink, what would you be?  What’s your favorite ice cream flavor?  As silly as it may sound, taking some time to learn trivial information about coworkers builds camaraderie…and fun.

3. Get out of the office…together. 

Pick an activity to do together, even if it’s just lunch outside of the office.  A change of scenery brings with it a change of attitude.

4. Create a “wall of positivity” or “inspiration wall.” 

Encourage coworkers to post inspirational quotes, awards, pictures, or thank you notes.  Inspiration and positivity definitely encourage more fun.

5. Have challenges or events that allow different people to shine. 

Does Doug have a mean chili recipe?  Host a chili cook-off.  Is Ann an amazing crafter?  Have an afternoon crafting social.  Allowing people to use their non-work strengths brings out the fun in all of us.

You’re going to be at work anyway…you might as well have fun while you’re at it!

Fun Doesn’t Have to Be Stressful!

Does the thought of creating more fun at work stress you out (after all, you’re maxed out as it is!)?

Having more fun doesn’t have to be one more thing on your to-do list. As a Health & Productivity Coach and Consultant, creating opportunities for your employees to have more fun at work is fun in my book. Plus – having more fun at work is both healthy and enhances productivity.

I’m happy to help you create and implement a strategy for more fun at work. Reach out if you’d like to learn more!

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Start the Day Stress-Free with Smoothie Prep

Smoothies are a great way to start your morning. I love them because they are easy to eat on the run. Also, you can pack them full of nutritious ingredients that will keep Godzilla mom/wife/partner/sister (or even dad) at bay.

I’m also a big fan of prepping as much in advance as possible. Prepping in advance allows you to be more organized, productive, and present throughout the week. (No more chasing after the kiddos while you try to chop veggies). What’s more – most of us hate to waste food – so if it’s already prepped, your chances of following through your goals of eating healthy are much higher.

Here’s how to prep a work week’s worth of smoothies so you can start the day stress-free!

Step 1:

Get the necessary ingredients from the store.

This is where meal prepping typically begins. Want to be even more efficient? Order your groceries online and pick them up! Make sure to add these ingredients for 5 days of smoothies:

Shopping List

10 cups almond milk
3 bananas
5 cups baby spinach
1/3 cup chia seeds
5 teaspoons cacao nibs
1/2 cup almond butter
5 servings protein powder (chocolate works best)

If you don’t already have these storage containers, you’ll want to grab them too:
5 baggies (ziploc or reusable)
1 mason jar or any large container with a lid that holds liquid

Step 2:

Prep all of the ingredients.

Pick a day to set aside 15 minutes to pre-portion your ingredients into baggies.

1. Prepare 5 individual baggies consisting of:
1/2 banana (you’ll have 1/2 banana left…put him in a baggie in the freezer for a smoothie on another day)
1 teaspoon cacao nibs
1 cup spinach

2. Place the baggies in the freezer (where you can easily find them). 

3. Have the following readily available in your fridge (not behind the water filter):
Almond milk
Chia seeds
Almond butter

4. Keep these tools handy:
Blender
Measuring tools (tablespoon and a cup)

Step 3:

Make your smoothie in 3 minutes.

Every weekday, throw all of your ingredients into a blender, and hit the button. There you go!

Ingredients
2 cups almond milk
1/2 banana
1 cup spinach
1 tablespoon chia seeds
1 teaspoon cacao nibs
2 tablespoons almond butter
1 serving protein powder

Directions
1. Add all ingredients into a blender and blend on high for 45-60 seconds.

2. Pour into a mason jar or any BPA-free container and enjoy!

Step 4:

Read these helpful tips for the most enjoyable smoothies.

  • Freezing your bananas helps your smoothie’s consistency. Plus, it will keep you from needing to add ice.
  • It’s helpful to start with the liquid so you can use the marks on the blender for measuring.
  • It’s best to enjoy your smoothie within 30 minutes of making it. It’s still safe to eat it after that…but let’s just say it might not be as desirable.
  • Clean your blender quickly by filling half-way with water and adding a drop of dish-soap. Pulse for thirty seconds, rinse, and turn upside on a dish cloth to dry.

While you’re at it, make sure you have ingredients on-hand to prep some healthy lunches, too!

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How to Hate Exercising and Still Workout Five Times Per Week

In my line of work, I hear “I hate to exercise” more often than you might think.  A lot of people ask me how to lose weight or have more energy despite hating exercise.  So, I’m excited to share my secret to hating exercising yet still working out five times per week (or however many times you are aiming to workout).

I hate exercising, too.  What?!? This might be surprising to hear from those of you who know me.  You might be thinking “If you hate exercising, why are you always checking into Orange Theory on Facebook and walking around disgustingly sweaty in workout clothes?”  How in the world can you be a health coach who hates to exercise?

Here’s how.  When I hear the word “exercise,” I think of going to an indoor gym and doing thirty minutes on the stairclimber (without any music!) and then meandering from one weight machine to the next doing high reps with light weight.  Yuck. Not my idea of enjoying myself for the better part of an hour. But it is “exercise” nonetheless, and it’s the type of routine that used to be promoted as the ideal way to be more fit. Cardio and weights. And, ideally, you would stretch at the end. This is BORING in my book!

I Get to Workout

Now, here’s how I solved this problem for myself.  I started changing “I have to exercise” into “I get to workout.”  I first made this switch in college when I started running with my roommate.  I had been a runner before in high school, but it wasn’t ever something I loved.  But, when I ran with her, we used the time to talk, and the time just flew by. To top it off, I felt amazing afterwards, and I liked how it toned my legs.  I ended up training for a half marathon and eventually completing a marathon with this trick – running with another person. I absolutely loved it, and the idea of “having to exercise” slipped from my mind.

Fast forward five more years, and I’m new to Denver.  I don’t have the social network I did in college or even after first graduating and living in San Francisco.  My workout routine had dwindled to minimal levels and the notion of “having to exercise” had crept back in. I knew it was time to find something I connected with again.  You see, our needs and life situations change. And, even though a type of workout routine works well now, it might not always be what you find engaging or even able to meet the time constraints in your life.

A Fitness Community

In this particular situation, it took me trying a handful of different types of workouts and even workout times to figure out what would work.  This is when I discovered Crossfit Park Hill. I was amazed at how supportive everyone was even on my first visit. The workouts were so different than what I had done before.  I loved feeling strong and seeing my fitness progress from workout to workout. I never knew I could lift so much weight. And – I was excited to join a community of people – something I needed as a newcomer to Denver.

Crossfit was a great solution for me until I had children and moved to Parker.  The Crossfit community in Parker was different than what I had known, and I wasn’t able to make the class times as regularly as I hoped.  Plus – I started missing running. Time to shift again. At this point, I made the connection that “working out” is more than exercise. It’s “working out” other parts of my life through my chosen fitness routine.

My Workout Is MY Time

As a working mom of two little ones, I like to get in my cardio and strength at all once.  Thank goodness for Orange Theory, where I can do all of that in one hour! Now more than ever, I connect with the idea of “working out.”  You see, most of my day I need to have it pulled together (or at least I try). But, when I go to the gym, it’s my time to work out my frustrations or aggravations.  The music is loud, I don’t have to come up with the workout routine, and the trainers are great at pushing me to try my best. Also, as an entrepreneur, I’ve found that being able to push myself in the gym gives me that extra confidence to get out there more.  This has become my new workout, and it does so much more for me than just keep me in shape.

Five Tips to Working Out Even if You Hate to Exercise

Here are some key takeaways that you can use to find a workout that works for you yet even if you hate to exercise:

1. Consider your personality type and thoughts about exercise.  

Is there something you’ve always wanted to try? Do you love to dance?  Would you prefer to be sweaty in the comfort of your own home? These are all questions you can ponder to help you narrow down your choice of workout.

2. Use your workout as an opportunity to achieve more balance.  

What are you wanting more of in your life? Less of? Your workout can be a great way to achieve the balance you are craving.  As I mentioned, these days, I feel like I need to have my stuff together (at least most of the time), and I spend quite a bit of time planning activities for my kiddos and running my business.  I want and need a workout that only requires that I show up and try my best, and that also makes me feel like I can take on the world when I leave. Are you the opposite? Maybe you are craving a low key workout that lets you stretch your muscles to relieve tension and stress.

3. Ask around.  

Do you have friends or family members who absolutely love their gym or trainer?  Sometimes the environment in a given studio or the playlist of a certain trainer is all it takes to start loving your workout.  You forget that you are pushing yourself or that you are exercising. And, if you have a friend or family member who is going, chances are, you’ll hold each other accountable to showing up.

4. Give it a try.  

You won’t know if you don’t try it.  Make a list of different gyms and/or workout classes you’ve been considering.  Many people who hate exercising can end up finding a workout class that they enjoy.  Don’t base your decision on the class after one try. It’s helpful to go a handful of times so you can start to get the hang of it.  If you don’t love it after a week, move to the next (plus, most gyms will let you come for a week for free).

5. Mix it up.  

You can do different workouts based on the day and time you have available.  Some people prefer getting sweaty in the comfort of their own home. There are tons of workouts available online!  In fact, I choose to do yoga online instead of paying for another membership.

I hope these tips help you overcome your loathe of exercise and help you find a workout that works for you.

Here’s How I Can Help

If you’re looking for more guidance for getting on the exercise bandwagon, I would love to help!  I’ve created three different fitness challenges to inspire confidence in exercising as part of my upcoming group program, Make it Happen in 2019.  You’ll spend just minutes a day working on a strength-building exercise that will not only help tone the most-requested areas of the body but will also increase your inner strength.  Visit www.bjbcoaching.com/mih2019 to check out the details, or schedule some time to chat so I can help you get a jumpstart on your own routine.

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3 Tips to Implement Rachel Hollis’ Health Tips in Real Life

Don’t you just love Rachel Hollis?  It’s hard not to. From her approachability, amazing hair, and catchy humor, I so appreciate her writing and unmatched ability to inspire people to take care of themselves.  If you haven’t read her book, “Girl, Wash Your Face” I definitely recommend it.

I also love that she’s brought such attention to the ability to achieve your dreams and the importance of taking care of yourself.  When I read her book, I felt like someone had put my thoughts about being healthy on paper (how did she see inside my head?). Specifically:

“You need to be healthy. You don’t need to be thin. You don’t need to be a certain size or shape or look good in a bikini. You need to be able to run without feeling like you’re going to puke. You need to be able to walk up a flight of stairs without getting winded. You need to drink half your body weight in ounces of water every single day. You need to stretch and get good sleep and stop medicating every ache and pain. You need to stop filling your body with garbage like Diet Coke and fast food and lattes that are a million and a half calories. You need to take in fuel for you body that hasn’t been processed and fuel for you mind that is positive and encouraging. You need to get up off the sofa or out of the bed and move around.”

I Wish Healthy Lifestyle Change was THAT Easy

However, I do feel like she simplifies lifestyle change and healthy habits a bit too much.  She’s right about needing to be healthy and making the decision to do it. That is a large part of it.  But – she has a strength in being able to research something in a google search bar and implement it in her own life.  And, not all of us have that!

So, a huge thank you to her for motivating us, inspiring us, and helping bring attention to the need to take care of ourselves as women.  But, if you’re left feeling frustrated that you weren’t able to implement her suggestions as easily as she could, you’re not alone.

Here are three ways you can implement her suggestions for a happier, healthier life in the real world:

1. Create eating habits that are positively focused (think “What do I want to be eating or drinking vs. what do I want to stop eating or drinking?”).

When I read “Stop filling your body with garbage like Diet Coke and fast food and lattes that are a million and a half calories and take in fuel for your body that hasn’t been processed,” I get a twinge of anxiety; do you?  

Having been an avid Diet Coke drinker myself, I did not find it easy to give it up. I would stop drinking it for 30 days only to start drinking it again later because I hadn’t found a good enough reason to stop or a worthy substitute.  

Here’s the thing: when it comes to changing your diet, it’s a very personal thing. For years, I held onto drinking Diet Coke because it still fit within my values. In fact, when I first started out as a health coach, my tagline was “health and wellness coach who still eats bacon and drinks Diet Coke.”  I know we’re all not perfect, and I wanted to highlight that.

However, I did finally kick the Diet Coke habit this last year.  First, I decided it was no longer in line with my values.  This was big. I had rid our house of harmful chemicals and even started making my own coffee creamer to be more natural.  And, then I would pop open a Diet Coke mid afternoon. It just didn’t jive anymore.

Then, I considered what I wanted to be consuming instead.  I actually enjoy Kombucha, and I wanted to start drinking it on a regular basis.  Boom – this seemed like a good switch up (it also helped that Kombucha is fizzy). So, when the last Diet Coke can was finished, I bought Kombucha instead.  I did miss Diet Coke for a few days (mostly the caffeine in the afternoon), but the Kombucha helped fill the gap. Bottom line: when you are trying to change your diet: consider what you’d like to be eating or drinking instead to make the switch easier.

2. Find a workout that you enjoy.

Rachel says “you should be able to run without feeling like you’re going to puke and be able to walk up a flight of stairs without getting winded.”  Luckily, she (and I) enjoys running, but not everybody does (or even can given physical limitations). So, when it comes to moving your body more, it is important to do something that speaks to you.  

This might not happen overnight. In fact, I’ve had many clients come to me because they wanted to start exercising. It’s been trial and error, but they have been able to find a workout routine that works for them.  

We start with identifying how they want to feel after their workout, and then consider different routines that can get them there. Maybe running without feeling like you’re going to puke doesn’t speak to you, but feeling and looking strong does.  Either way, are you moving your body and getting off the couch? Yep!

3. Get a water bottle that you love.

Drinking half your body weight in ounces of water every single day” seems pretty straight forward.  However, I can also attest to the struggle with water that many of my clients (and even myself) have felt.  You know what has worked almost every single time? Finding a water bottle that they love.

This seems funny to write, but it needs to fit into your lifestyle.  For me – it has to have a straw or small opening as I drink a lot of water in the car (those big, open bottles just make my shirt soaked…not the look I’m going for).  For some clients, it needed to be big so that it didn’t need filling as much. And for others, they appreciated a smaller, insulated bottle so that their water stayed cold.  One of my clients even had a big cup with her name on it that became her go-to. Once you have your bottle: set a daily goal and keep track!

The Value of Coaching

At the end of her movie “Made for More”, Rachel also promoted her newly added business and life coaching – which I think is super cool.  It brings to life the value that coaching can have on someone’s success. Since hers is monthly and will be broadcast to a larger audience, I have to think it will be largely mindset related (which is all some people need). She is so good at motivating and inspiring a large audience!

What her program will lack is individualized attention (you just can’t get that with a huge audience), goal setting to address specific barriers or situations that are unique to individuals, and friendly check-ins for added accountability.

That’s where a personal coach or smaller group coaching program can come in!

So, of course, it’s the time for me to pitch what I have to offer.  🙂 If you’re looking to have more targeted support for your individual goals, a plan to help you address your unique struggles, a personalized touch to help you be successful in real life, consider my upcoming group coaching program, Make it Happen in 2019, or even 1:1 coaching.

I offer a free 30, minute call. During the call, we’ll develop an action plan to address your goals and discuss options to support you (no obligation). I aim to provide value during these calls regardless of your decision to begin coaching or not.

Ready to implement Rachel Hollis’ plan for success in real life?  Schedule your 30-minute call or contact me, and let’s get started!

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Gluten Free Homemade Green Bean Casserole

gluten free home made green bean casserole
I love a good Thanksgiving casserole! One of my favorites is Green Bean Casserole. It’s hard to go wrong!
 
These days, my philosophy with holiday cooking is using as many whole food ingredients as possible. This means trying to make things from scratch and using less canned ingredients.  It takes longer to do and often results in a richer dish.  This is actually helpful for enjoying holiday foods in moderation because you get fuller faster and avoid added sugar and sodium in most cases.  It also keeps you from overdoing it on all of the side dishes!
I’ve adapted Nancy Fuller’s Homemade Green Bean Casserole to be gluten free, and I’ve included suggestions in the recipe below to make it dairy-free and vegan, too.  Enjoy!

Ingredients

  • salt and pepper
  • 1 1/2 lbs green beans, trimmed
  • 3 tablespoons butter (you can also use a dairy-free or vegan alternative)
  • 2 shallots, chopped
  • 1/2 pound button mushrooms, chopped
  • 3 tablespoons gluten free all-purpose flour
  • 1 cup chicken bone broth (substitute vegetable broth for a vegan version)
  • 1 cup half-and-half (use coconut milk for a dairy-free, vegan version)
  • 1 can gluten free fried onions (I don’t make these from scratch)

Directions

  1. Preheat the oven to 375 degrees F.
  2. Bring a large pot of water to a rolling boil, season with 1 tsp salt, and blanch the green beans for 5 minutes.
  3. Shock the green beans in a bowl filled with ice water, then remove and set aside to dry.
  4. Melt the butter in a large cast-iron pan or Dutch oven over medium-high heat.  Add the shallots and cook until lightly browned.
  5. Add the mushrooms and some salt and pepper.  Cook until just softened.
  6. Add the flour and stir to coat the mushrooms and shallots.
  7. Add the bone broth, whisking vigorously to smooth out any lumps.  Whisk in the half-and-half.  Bring to a simmer and cook for 3 minutes.
  8. Check the seasoning and adjust with more salt and pepper as needed.
  9. Add the green beans, then pour the mixture into a 9-by-13-inch baking dish.
  10. Bake for 20 minutes.  Remove from oven and top and friend onions.  Return to the oven for 10 more minutes, then remove and serve!