September 29, 2022
Did you know you are 65% more likely to hit your goals if you have an accountability partner?
Today I shared my story of having an accountability partner and the difference it made in my health journey nine years ago.
I also shared three ways you can find your accountability partner that doesn’t involve begging 😜
Why Does Having An Accountability Partner Matter?
How many times have you declared to your social media that you will lose weight… only to give up shortly after?
The most common conversation with potential clients is, “I know what to do; I just can’t make it happen.”
Do you know what the missing piece is?
My Story With Accountability
Nine years ago, I entered a weight loss competition at my office. My best friend and I spent the next four months competing against each other for that first-place spot.
Technically speaking, she beat me, but in reality, we both won.
Without her by my side, I most likely would’ve given up. Almost every day, we chatted about what we were eating, what we were doing to move our bodies, and most importantly, pushing each other to be a better version of ourselves.
Research suggests that you are 65% more likely to succeed at your goals if you have an accountability partner.
65% more likely to succeed without an accountability partner. Think about that.
I recognize how lucky I am to have her by my side during that contest; I know for certain I wouldn’t have kept going without her.
Where To Get An Accountability Partner
That’s EXACTLY why Nutrition Confidence comes with a community…. that group of people to chat about food, push you through the bad days and encourage you on the good days.
What if this time it was different? What if this was the last time you restarted your health journey? The doors for Nutrition Confidence are only open until Sunday. We start as a group on Monday, October 3rd.
August 7, 2022
This week’s topic couldn’t have been more relevant to kick start [most of] the second half of 2022… Why Not Now?
In this episode of Be Your Best Self Health Chats, we talk about what’s holding you back on your health and nutrition goals and how you can get started today WITHOUT overwhelming yourself.
It’s easy to “wait until Monday to start your diet” or “wait until we get past a certain date” to start our weight loss goal or diet. That’s hurting instead of helping you.
Don’t Wait Until Monday To Start Your Diet.
By waiting, we’re just continuing to make excuses as to why we shouldn’t do it. We can come up with 1,000 reasons why it’s better not to do it right now. In reality, the sooner we get started, the better we will feel.
You will always find an excuse to put it off. There could be Summer vacation, back to school, holidays, etc.
Instead, break it down into one habit at a time.
Start With a Realistic Change.
My one-on-one clients and I often pick one new habit to start today and focus on that for the next week. By the time Monday rolls around you’ll already be on your way to a healthier lifestyle.
Habits I love working on starting with:
- Drinking your water
- Adding a vegetable to your lunch
- Starting a food journal
Instead of going all in, focusing on one habit will make an overall lifestyle change more manageable.
Listen to the podcast for more information on why you should not wait until Monday to start your diet. Instead of waiting until Monday, ask yourself… Why not now?
Listen to the Podcast On:
Enjoy this week’s episode of Be Your Best Self Health Chats.
May 17, 2022
This week we continue our three-part series on macro nutrients, which means, we are going to have an honest conversation about carbohydrates. Carbs are very demonized these days so I mean this in a nice way… they are so important and their importance needs to stop being overlooked.
Last week, we came out and we talked about protein. As I mentioned macro nutrients are the three nutrients that your body needs the most to function at its best. They are protein, carbohydrates and fat.
Today we’re going to talk about carbohydrates and the ways they benefit your health.
What Is a Carbohydrate?
Carbohydrates are one of three macro nutrients. In fact, they are your body’s primary source of fuel.
- Your body uses carbohydrates to give you energy to:
- Get out of bed in the morning
- Walk down the street
- Walk to your car and drive to work
- Function during the day
Therefore, carbs are extremely important.
Are Carbs Really That Bad For You?
However, carbs have become very demonized throughout society these days. With all of the diet trends out there, keto, Atkins, low-carb, etc. they have gained a pretty negative reputation.
What’s missing from the context of a lot of these diet situations is what types of carbs were REMOVED when someone goes on a low-carb diet. Chances are… they removed processed carbs and replaced them with healthier options. In turn, this would result in weight loss, feeling better, improved health, etc.
Approaching a low-carb diet means removing your body’s primary source of energy in finding a replacement for it. Therefore, these diets make it hard to fuel your body. There is a new level of exhaustion during the first few days of a low-carb diet, some people even equate it to the flu.
Who wants to feel like that?
Carbohydrates Are Necessary
Our bodies are meant to use carbs as energy to fuel them. Instead of looking at carbohydrates as a bad thing, we need to look at the healthier options for carbs. This means focusing on increasing whole foods while lowering the processed carbs.
Anything that’s in your pantry that comes in a box and has a whole list of ingredients next to it probably is not necessarily a great source of carbs.
However, there are plenty of good sources of carbohydrates.
- Whole grains
- Dairy alternatives
The important thing is to be eating the right carbs for your body, not what the rest of society thinks you should eat.
What are your favorites?
November 30, 2021
As many of you probably did too, I had many regrets after opening up social media this weekend and seeing some of the advice that was put out this year surrounding Thanksgiving.
This week kicks off the rest of the holiday season. On Episode 15 of the Be Your Best Self Health Chats Podcast we are chatting about:
- Why you don’t need a detox.
- Why you don’t need to skip the mashed potatoes.
- Why there is no number of squats to do for each piece of pie you eat.
Enjoy the cookies and hot chocolate, the holiday season only comes once a year.
November 9, 2021
The more I get to work with moms in their health journey, the more common themes I find. While every person is different, we are all working through this mom life together one day at a time. Maybe it will make you feel better to know you are not alone.
I’m curious, what kind of mom do you most relate to?
First, we have the Consistently Inconconsistent Mom. She knows what it takes to be healthy and put herself first… but the rest of life is chaos and her kids are not quite on board. They will shovel in a happy meal while she makes herself a salad
Can you relate?
Next, we have the Diet Starts Monday Mom. The Diet Starts Monday Mom is burnt out and wondering what happened to all of the energy her friends have. She wants to be a healthy mom but she wonders if the effort of making the changes is worth it. Alas, she tells herself the diet will start Monday… but it doesn’t.
Are you starting Monday?
Then we have Hot Mess Mom. Oh, the Hot Mess Mom can’t remember the last time she did anything for herself. The kids are in charge of picking dinner every night which means a constant rotation of chicken nuggets and pizza. Some days it feels like no one is in charge and life is just pure chaos.
Was it pizza or chicken nuggets for dinner tonight?
As we are rolling into the holiday season there is one other type of mom that I LOVE to see… the Confident AF Mom. She’s built the foundation for her family to eat a healthy meal most nights, finds energy from the food she enjoys and is able to stay on track. Most importantly, she has figured out a healthy balance where she is able to enjoy treats guilt-free.
5 Tips For Rocking Your Health This Holiday Season:
- Plan your weeks – use the Calm Your Chaos Weekly Planner
- Crowd out
- Make sure you still have “me time.”
- Move your body.
- Create an action plan.
I am offering up 10 FREE Holiday Survival Planning Calls. On these calls, we are going to identify the main things that will derail your health this holiday season and help you figure out an action plan to get you through the holidays without gaining 10lbs. After 30 minutes of chatting with me you will have a plan that will help you rock the holiday season just like the Confident AF Mom.
To book your call go to schedule.bestselfhealthcoaching.com
November 2, 2021
Let’s talk about a topic that is so common in the health, fitness, and nutrition industry but also is not welcome in the health, fitness, and nutrition industry.
The comparison trap.
It’s easy to look at somebody next to you and say, “I wish that was me.”
Getting into the comparison trap can put you in a bad headspace and can truly hurt you in the long run with your goals. That simple little comparison can spiral you down a pathway of, “I’m never going to hit my goal,” or “it’s this just isn’t for me.”
Social Media & The Comparison Trap
Social media is one of, if not THE main reasons these days that we find ourselves in the comparison trap.
If you don’t watch the news, Facebook Meta has been getting a lot of heat lately for causing the comparison trap in teenage girls. A lot of research has been done that shows how seeing other girls or influencers on Instagram makes teenage girls think negatively about themselves because they don’t look like what they’re seeing.
- Their hair isn’t perfect.
- Their makeup doesn’t look like that
- Their skin doesn’t look like that.
We see all of these filtered lives on Instagram, Tik Tok, Snapchat, Twitter, etc and can get stuck comparing ourselves to what we are seeing.
Yet, we have to remember, it’s a highlight reel.
- Maybe that girl just spent an hour doing her makeup to cover up this skin that looks just like yours.
- Maybe she’s using a filter
- Maybe it’s Photoshop.
- Maybe her kids are screaming in the background of that photo
It’s a highlight reel and it’s causing a huge problem with our minds.
How To Get Out Of the Comparison Trap
So what do we do when we get down stuck in a comparison trap? A quote that I love:
Don’t compare your chapter one to somebody else’s chapter 20.
I think that fits really well with the health, fitness, and nutrition industry. As somebody who works with people one on one and in a group coaching setting, I meet people all the time who are at different stages of their health journey.
On that note…keep in mind that chances are you don’t know somebody’s whole story. Going back to the highlight reel. You don’t know maybe they’ve been fighting an eating disorder and it’s taken them years to accept their body, despite how skinny they are. Maybe they’re putting in hours a day at the gym
Another way to work your way out of the comparison trap is words of affirmation. Remind yourself that:
- I am strong.
- I am confident.
- I have been working hard.
Most importantly remember how far you’ve come.
In Episode 12 we talked about using small goals that add up to big results. Look back on those goals. Look back at how far you’ve come.
What was your biggest takeaway from this week’s podcast?
Picture a meme that I’m sure you have seen going around the internet. It’s a cartoon person standing at the bottom of a staircase looking up. The text below the mean varies depending on where it’s posted. The overall theme is one step at a time.
I love this image as a reminder of so many different aspects of life, business, health, and fitness. To me, each small step is a goal towards my overall goals. In episode 12 we are going to talk about using little goals to make big goals.
Back in Episode 3, we talked about how to set goals that are SMARTER. Part of SMARTER goals also means smaller goals.
Why do smaller goals help us so much in our health?
First starters, smaller goals take the stress off the bigger goal.
For Example, let’s say your goal is to lose 100lbs. Looking at that seems like a huge number because well, it is and can seem daunting. Assuming you are losing 1-2lbs a week (which is OKAY)…it’s going to seem frustrating and feel like it is taking forever to get to that larger goal.
By setting little goals in the meantime is going to help you achieve that overall big goal.
On the days you’re struggling, it’s much easier to focus on step by step by step, than the entire mountain you need to climb.
Maybe start with a little goal such as losing five pounds a month. That little goal will help you focus one month at a time instead of the next three years that it might take to drop all of that weight.
One of my favorite smaller goals that I like to encourage people to try is to make two new healthy recipes a month. That means cooking in their kitchen two times a month with a new recipe.
If you liked even half of those recipes, that’s 12 new recipes to add into your weekly rotation over a year. Again, small goals make big results.
Sometimes it’s hard to look back and see the staircase we’ve left behind. As you’re climbing those steps, there’s going to be days where it doesn’t feel like progress has been made. There are going to be times where it’s hard to look back and realize you’ve already lost 10 pounds, or you’re already drinking a gallon of water a day and helping your health.
For this reason alone, I think it’s incredibly important to write down your goals. Not to mention, writing down your goals makes you more likely to achieve them according to research. By putting it on paper you are committing to it.
When you are struggling, pull out your old goals, you will be amazed at how far you’ve come.
A year is going to pass regardless of whether you make changes in your life or not. I’m sure you’ve heard that quote before. Maybe a year seems really really far away. In other words, maybe you’re at the bottom of the staircase looking at one step at a time.
What small goals can you use in your life to move you further up the staircase?
Let’s start out with the question of the day, why is planning your week good for your health? Planning your week forces you to look ahead to what’s coming.
You Can Get Ahead of Questions That May Come Up Throughout The Week
By planning your week ahead of time, you can get ahead on the many questions your week might bring along such as:
- What days do you need to plan your meals ahead of time?
- Do you need to bring lunch because there’s going to be pizza in the office?
- Is your schedule so jam-packed that the only time you have is six o’clock in the morning?
- When are you going to cook this week? And what nights Do you need to make room for takeout?
Planning Where Your Exercise Fits In Increases Your Chance of Actually Exercising
Research shows that writing something down makes you more likely to stick to it. In this case, we are talking about your exercise. When are you going to work out? Does this week look like the best time is mornings or evenings? Maybe lunchtime?
Don’t just plan WHEN you’re going to work out but how. This way you can come prepared with the right equipment, clothes, fuel, etc.
Your New Routine Becomes Routine
Planning your week also helps you set a routine, which is something we talked about last week, especially when it comes to your stress levels.
Having a routine will help lower your stress. Planning for that routine is also going to help lower your stress.
How Do You Plan Your Week?
On Sunday night, sit down with a piece of paper, all of your kid’s schedules for the week.
Step 1: Write down a list of every single thing that is going on this week, get as detailed as humanly possible.
- Sports schedules
- School projects
- Exercise plans
- Afterschool plans
- Work meetings
- Dinner plans
- Lunch schedules
Step 2: Highlight or circle your non-negotiables. Put them in your calendar.
Step 3: Fill in your calendar with what’s left. This is your plan for the week.
There is going to be stuff that comes up that’s going to throw this all off. However, by having this plan you are going to plan ahead as much as possible so that when these other things come up out of the blue, you already have a plan for everything else in your week. Instated of your entire week getting thrown off, it throws off a little piece of your week, not your entire week.
At first, this process might seem overwhelming. Don’t worry. The more often you do this, the easier it’s going to become.
I went ahead and put this all on one simple download for you that you can sit down on Sunday nights and fill in yourself.
Listen to the full podcast for all of the details and MORE ways to manage your stress in the stream above, on Apple Podcasts, Spotify, or your favorite podcast app by searching Be Your Best Self Health Chats.
I’m sure all of us have some level of stress. Whether your kids are babies, or whether your kids are in high school or college and beyond.
There is stress, no one can say life is perfect.
Let’s talk about first how stress affects our health, so we can start to tackle this all together.
For starters, stress affects our sleep.
When our sleep is off, our nutrition is off, which can throw our energy off, which can throw our exercise off, which can throw our stress off.
Do you see the cycle going there?
Believe it or not, stress also plays a part in our hormones.
Stress puts our body in constant flight or fight mode, which causes our body to produce higher levels of cortisol. Cortisol is what tells our body when to work and when to shut down and preserve energy.
Think about it, with high levels of stress our body is constantly preserving energy which means it shuts down all of the other systems including those that burn fat. Therefore, we start to preserve fat for when the stress slows down.
However, when we are stressed we tend to make poor food choices.
It’s another cycle we run into because when you’re stressed, you’re going to turn to food choices that may not best support your body.
All of those poor food choices can lead to problems with our sleep.
Which brings our cycle back to the top. Due to these three factors having higher levels of stress is going to essentially cause weight gain or prevent weight loss.
It’s safe to say at the end of the day stress = health concerns.
So, how do we prevent stress? Step one, you need a healthy outlet for your stress.
In other words, it’s time to look at your movement or exercise. It doesn’t have to be high intense movement, something as simple as going for a walk can reduce your levels of stress.
Step two, focus on your schedule.
I’m a paper planner person. Yes, a lot of people who swear by their phones, whatever works for you plan your week out to help avoid stressful situations.
On Sunday nights I sit down and open my calendar, I have the sports schedule, my work schedule sitting, anything I need to know about for my kids like tests or things going on throughout the week, as well as the lunch schedule for school.
I take 15 to 20 minutes and make a list of everything you have going on for the week.
Write it into your calendar, things like their school projects that need to get done, write it into your calendar, knowing what’s coming up going into the week.
Sure, there are going to be things that are gonna throw it off, but having a plan going into the week is going to help alleviate some of the stress.
With that plan comes routine.
What parts of your day can you turn into a routine? For example, the mornings. Start your day a certain way almost everything is as often as possible.
Maybe you make your coffee as soon as you get started with your day. Go take your shower or do a workout. When you’re done with that your coffee’s ready to go. You drink your 32 ounces of water. Boom, you’ve now knocked a bunch of things off your to-do list.
Plan your meals for the week.
You don’t have to go full force meal prepping, however planning your meals for the week allows you to know what you’re going to tackle going into the week.
It’s going to allow you to turn to healthier foods versus quick runs through Taco Bell because you forgot to plan dinner for the night and the meat is not thawed.
Last but not least… put your technology down.
I’m going to go there. I know we love the scroll, but the scroll is causing us to consume too much information.
How often do you sit there scrolling on your phone and especially these days with all of the mess going on with the world? Do you sit there and scroll getting more and more worked up over what you’re seeing but you can’t put it down because you’re addicted to it?
Put your technology down, get off social media, that right there is going to lower your stress levels…not to mention the whole blue light situation.
Overall, you can see tackling your stress is a key component of your health.
Listen to the full podcast for all of the details and MORE ways to manage your stress in the stream above, on Apple Podcasts, Spotify, or your favorite podcast app by searching Be Your Best Self Health Chats.
Food journaling is something that taught me about my body. Above all diets, counting macros, calories, etc. the most basic and informative way to be on top of your health is to write it all down.
In this week’s episode of the podcast I am sharing all of my information on food journaling:
- What to write
- How to write it
- What the rules are (hint: there are no rules)
The absolute most basic Food Journal Template:
- What did you eat?
- What time did you eat?
- How did your body feel 30 minutes after you ate it?
Some other questions that you could answer:
- How was the food eaten?
- Were you rushing to practice or eating it while you cleaned up for the night?
- Did you sit down at a table and enjoy a nice meal?
- How did you feel 30 minutes before the meal/snack?
- What was your mood like?
- Were you getting crabby?
- Were you starving?
- Did the food satisfy your hunger?
- Did you enjoy the food?
- How long did it take to eat the food?
- Did you shovel it in or did you take some time to enjoy your food?
This might seem like a lot to write down, that’s why I recommend starting with the basics and then adding on based on your long-term goals.