Fitness

  • How to tackle time management for success in fitness AND at work.

    Some people simply suck at time management. Accept that you might be one of those people.

    Is this you?

    • Do you find yourself getting to the end of the work day and you feel BEAT and tired and run-down, and you know you have been working hard all day but you are baffled at all you DIDN’T GET DONE?
    • Do you start the week with big goals for eating right (cooking at home) and working out, and then you get to Friday and look back and realize you did about 50-75% of what you intended to do? 
    • Do you get to Monday and often feel like you had no weekend because you spend all weekend running around doing STUFF and errands and fitting in everything you can’t during the week- and thus, by Monday you are more exhausted than you were heading into the weekend?

    I can relate to ALL OF THE ABOVE. And sadly I can say it’s been my life not just for weeks and not just for months but years. 

    Gulp. 

    I have read dozens of books and blog posts on time management. I understand all the concepts. I have bought more planners than you can possibly imagine, in addition to Todd Herman’s 90-Day Year, and I have completed maybe 10% of that. 

    Nothing has clicked for me. I have been challenged by (that’s professional speak for “I suck at”) time management for longer than I can remember, and I know it got the most out of hand when I left corporate america to run my first startup. 

    Holy Heck. Talk about being busy and understaffed! 

    I’m writing this blog post to tell you that I feel I may have found the answer to finally conquering time management and productivity problems. Read on.

     

    What's the missing link in becoming a productive goal-reaching person?

    Based on my own experience and some pretty epic A-HA moments, I believe strongly that the missing link below is what will help all of us make massive change in our unproductive, procrastinating, time-wasting days. 

    The Missing Link is this:

    You have to define your two primary lighthouses. (Watch out here comes a possibly bizarre but hopefully effective analogy). What do I mean by lighthouses — well, lighthouses help ships aim toward a destination when it’s foggy and/or dark out. In other words when they can’t see where they are going. They focus on those lighthouses to guide them.

    The problem with time management and getting the stuff done we need to get done is this- we focus way too much on the tactics vs. the bigger picture

    What do I mean by that? 

    We focus on “should I use an online calendar or a desk calendar?” or, “Sally swears by this program to help her get organized, I should use that….” or, “Everyone says it’s all about getting up at 5am so I should do that…!’

    Nope

    These are tactics. Any of them might work for you. What you need to figure out are the 3 primary components of the YOUR big picture:

    • What do you ULTIMATELY want? (This is your to die for goal: I want to be a size 6, I want to be at 18% bodyfat, I want to be debt free, I want to start my own business) Far too many people haven’t taken the time to REALLY think about- in specific terms- what they want. They’ll say “I need to lose weight” – that’s great, we ALL say that. But- if you were more specific and said “What matters to me, what would mean so much to me would be to be able to wear whatever I want. I am tired of going in my closet and only being able to wear half of the clothes in there because some of them are too tight. I’m tired of feeling not 100% confident in my clothes. I work out hard and eat right, I want to LOOK the part”– that’s far more specific. And of course, you can take that further by enhancing those statements with only positive ones– what you DO want not just what you DON’T want. So you’d say “I want to be confident in my own skin. I want to rock my bikini, all times of the year, not just after a “diet”. I want to be able to wear any and all clothes in my closet and not feel fidgety in them because they are too tight.” Figure out what you really REALLY WANT in specifics and — you know what is coming- it’s recommended you write this down in a journal or a spot you can see daily. 
    •  What’s been keeping you from getting there? This is also something a lot of us miss. We might say- again, being far too ambiguous (are you picking up on this- that ambiguousness doesn’t help us reach goals…??) “I need to eat better” but hello how do you know when you are doing that? What exactly IS “better”? The other thing a lot of us do is we aren’t honest enough with ourselves to admit where we are really dropping the ball. In my world, I’ll give you 2 examples. I knew I was doing something wrong with getting to my fitness goals- I’d lost a good amount of weight earlier in the year but started to plateau again. I KNEW deep down that my food was off but until just recently, I did not get back on MyFitnessPal and start TRACKING MY FOOD. I just kept saying “I’m sure I’m not getting enough protein and I’m probably at too many carbs”. In my work-life, I kept getting to the end of the day frustrated AF because I’d be working hard all day but I’d always say to myself “what did I actually get DONE today??”_ and I’d look at my list of things to tackle and a lot of them were on my list in January (things like Continuing Education/Training classes I bought a LONG time ago– you know it’s bad when you are on a 6-month payment plan for a course and you are paid in full before you actually start consuming the content…..grrr!!) I knew I was not effectively managing my time but— I just kept doing it, kept working the same way. 
    • What do you need to do differently to make progress and reach your goals? Ok this is a KEY point. You might think this is the same as the above point but it’s not. When you are really honest with yourself and see how you have been dropping the ball, that’s part one. Part two is being VERY SPECIFIC in what you need to do differently to stop the bad trend: — For me, I realized I needed to 1) Schedule my workouts in my calendar and STICK TO THAT COMMITMENT to myself + 2) Religiously track my food in MyFitnessPal and do it in advance each morning so I’m not trying to catch up on macros at the end of the day + (in my business world) 3) I need to get back to writing out my top 6 most important TO-DO’s for each day and start with those, nothing else + 4) I need to SCHEDULE my day in chunks of time and schedule my priorities vs. just winging the day and going from one thing to the next to the next and never really finishing anything. If you don’t do this last part– and ideally announce this as a big commitment to yourself– share it with your partner or your bff or your online accountability partner– I’m telling you, sharing my new challenges/goals/commitments online keeps me going so much- if you don’t identify how you change your bad habits and then implement them while being accountable to someone for it– you will be back at square one shortly. 

    Why you can't 'BACK END' success into your day anymore.

    Watch this video I recorded on instagram live (are you following me on instagram? I’d love to know if this hits home with you and what changes you plan on making for greater success– starting TODAY!! Let me know in the comments below and be sure you are subscribed to my newsletter (you can do so in the sidebar) so you don’t miss a thing. Cool things coming up my friends!  It’s so good to be back blogging again! 

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  • The simplest way to GET MOTIVATED and make PROGRESS toward your fitness goals.

    If you are tired of being overweight, stop making excuses.

    Ladies, we spend far too much time whining. Seriously. How often have you complained about not being able to lose weight or not being able to fit in your skinny jeans or not being comfortable in a bikini? 

    Right? The answer is “a LOT” if you are like I’ve been in the past.

    The thing we don’t realize is that all the time spent thinking about how upset we are, all the time spent complaining to our co-workers and friends about our weight– is time not spent DOING THINGS DIFFERENTLY.

    It’s time spent on negative emotions which only serves to likely stress us out more and raise our cortisol levels, thereby contributing to fat storage or even gaining fat. 

    Yikes. 

    If you are tired of being overweight, stop wasting time on the wrong things.

    Recognizing that — if you are stuck or have been stuck for a while in your fitness journey– that something has to change in order for your body to change (HELLLOOOOOO)- and probably, a LOT of things need to change for your body to change….well then, don’t you think it’s time to take back all the hours you’ve been spending whining and complaining and start doing something??? Something new – something different. Anything. 

    News Flash: You don't have to spend HOURS AND HOURS a day to make a difference in your body.

    Many times, we think that the CHANGE we need to make is an extreme one. We assume that in order to get fit, we’ll need to spend 2 hours a day in the gym or eat nothing but steamed broccoli and plain grilled chicken breast 6x a day. Or both, God Forbid. 

    It’s this kind of thinking that gives us permission to think “oh hell I can’t do that!” and then– we do NOTHING. 

    Watch my video below and let me know what you think about my point– you gotta just DOSE YOURSELF A BIT OF MEDICINE TO START MOVING THINGS IN THE RIGHT DIRECTION. 😉

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  • What to do if you can’t seem to lose fat.

    Have you tried to lose weight but can't seem to succeed no matter how hard you try?

    Do you feel like you’ve “tried everything” but you can’t lose weight? Do you wonder if you are cursed? Do you feel like no matter how hard you exercise and eat right you just stay the same- or worse yet, you are GAINING WEIGHT?

    You aren’t alone. And I can relate to your feelings more than you know. Read on to learn how to REALLY start making headway on your fitness goals, even if you feel stuck AF. 

    That’s funny. Stuck AF. It rhymes. 😉

    Things to consider when you aren't losing weight.

    • Hormones. Once you are past the age of 25, you need to get comprehensive bloodwork done. Period. And you need to get it done regularly. And you must see a qualified doctor who practices integrative medicine ideally– who can translate your results for you. Hormones affect EVERYTHING. Good thing is- hormonal balance is achievable– although it does take time. Trust me on this. I’ll have a LOT of posts coming up on this here in the near future so be sure you are subscribed my friends. 
    • Stress. This is tied to hormones as well- because stress affects cortisol which affects fat storage– but the more stressed out you are, the harder it will be to lose fat. 
    • Sleep. If you are not sleeping, your body will revolt against you. You need sleep and good quality sleep. 
    • Exercise and Diet. DUH!! But- not too much and not too little. Overtraining and Undereating are a recipe for disaster just like overeating and under-exercising. You gotta find that happy place in between. Hard to do in this fad diet focused country we live in….I know! 
    •  All of these topics above I will cover here in more depth — each in its own blog post and I’ll also point you to several podcasts I recorded with experts on these topics. So stay tuned for that. 

    The Other Biggest Factor In You Not Losing FAT Is- YOU.

    Ok so here is the biggest downer part of this post but for so many of you- (and this includes ME too) ladies, this is one of the biggest factors preventing you from losing fat. 

    It’s you. Yes, it’s YOU. If you are like me, you get to this point where you can see how far you’ve come but you also see what STILL ISN’T CONQUERED. You see that belly fat shaking its fist at you daring you to try to get rid of it. You see that while you feel good in a lot of your clothes, you still have a lot of jeans and dresses and shorts in your closet that are too tight. 

    Been here? More than once? I hear you. I have been too. I’m so tired of looking back and analyzing the good months of this year or that year and trying to figure out what was I doing then that was working vs. now…..and the thing is….I spend and have spent a lot of time looking back instead of looking HERE. Looking at myself right now. This week, this month. Right now. What am I doing or not doing and how long have I been not doing it?

    Ladies, if you can be real with yourself, even though you’ve probably said out loud – to yourself or to others – “I’ve tried EVERYTHING!! NOTHING WORKS!! I MUST JUST BE CURSED TO BE OVERWEIGHT!”– you are wrong. None of us are cursed. All of us have the potential to fix our health issues, including losing fat. 

    While all of the above topics I shared in the bullet points earlier in this post are a factor in our ability to lose fat and get lean….we are still more often self-sabotaging our efforts more than we realize. 

    If you are like me, you get to a certain place where you’ve lost fat/weight and you are feeling GOOD– you love that you can wear clothes you couldn’t a while back and it’s like this huge sigh of relief…so…you get comfortable. You get a little too comfortable and a little too cocky– unintentionally, mind you. No one says to themselves “I just made some great progress I’m going to get lazy and sabotage my efforts so I stay stuck in this plateau and frustrated AF all the time”.

    NO ONE says that. 

    But here is the hard truth that I think a LOT of us forget. Because it isn’t talked about a lot. Getting fit and staying in your best shape possible is NOT easy– especially after the age of 25 or so. There are lifestyle and hormonal things working against you. Getting fit and staying fit are WORK. Like- a solid amount of work and effort and focus and staying on point. For a whole lot of us we have to be super diligent. Unless you are a superstar athlete who trains so hard you have to eat like a billion calories just to not lose weight (dreamy right?) — you and I have to WATCH WHAT WE EAT– what we eat and how much we eat. And it’s highly likely if we are tracking our foods, we can easily OVEREAT — and eat too many carbs and not enough protein- or, not eat enough in the midst of a schedule where we are working out regularly– not eating enough is just as bad for fat loss as eating too much crap food. It’s very very true. 

    The Juice Is Worth The Squeeze.

    Ladies, we each have to decide what is most important to us. And if you are like me, and being in your most optimal health is beyond appealing to you, then you have to embrace the notion that it requires WORK and attention to detail – a lot of it. I’m realizing with utter clarity that I have been my biggest obstacle. I get too comfortable too soon and then I think I’m eating on point but I’m really not- I’m eating 90% what most would say are healthy foods: salads, organic/grass fed meats, healthy fats, fruits and vegetables, protein shakes etc. – are you reading this and thinking I’m crazy– how could I not be at 20% body fat or 15% body fat eating that kind of food every day? 

    People- you can gain weight or prevent weight/fat loss by eating all healthy foods. Too many calories are too many calories. When your intake is too many carbs and not enough proteins/fats, you are spiking insulin and encouraging fat storage. 

    I have been far too laxe in my efforts. I don’t have a body that allows me to just wing it. I’ve gotten in great shape- after GAINING weight last year following some poor nutrition advice and not trusting my gut (that’s another blog post coming up too y’all…..big lesson there)- but to be real, I am easily still 10-15lbs over my ideal weight. Easily. And I am just kind of STAYING HERE. 

    And I realized this past week how laxe I had been about tracking food– and how I have not been good about protein and then I’ve been allowing myself alcohol on the weekends with my man. THIS all adds up to my body staying put. 

    I’m SO DAMN TIRED of not being to react to a “Hey honey let’s go to Miami next month” suggestion with a “hell yea let me go buy a new hot bikini” (and instead immediately panic and think about what fad diet I can hop on to lose 10lbs because I feel mushy). I’m tired of always being CLOSE to fit. I’m tired of always striving and wanting to be my best self, physically- and yet I have never really gotten there where I am comfortable and confident in my own skin. 

    All of this– the fact that I’ve not been nearly focused and diligent enough on my health goals and that I’ve done this for YEARS– putting myself last, self-sabotaging for whatever reason and then feeling hideous about how I look inside…..all of this hit me like a ton of bricks recently. I realized life is too short, here I am in love with the absolute love of my life and looking forward to traveling the world together– and yet, I’ve held myself back from running the last 5 miles of the marathon, figuratively speaking. 

    That’s how my fitness journey feels- as if I have signed up for many marathons but in all of them I stopped at mile 20 then trained for another one then stopped at mile 21 then started all over….

    I’m ready to get to mile 26.2. I’m ready to HIT THE TARGET instead of always talking about it as if it’s not achievable. It IS.  I am capable, I have to just get out of my own way. 

    Ladies, the devil is in the details. If you really want to get in the best shape ever you have to give it your ALL. You gotta track your meals and your macros and honor your committments to yourself EVERY DAY. You have to figure out what YOU need to do –whether it’s limiting alcohol to the weekends or one night or adding in more workouts or some HIIT cardio or tracking your food in a notebook or MyFitnessPal. Do the extra work, the extra steps. 

    What is the better feeling: going in to your closet and being able to pick out anything? Or feeling like you want to crumble and cry because you still can’t fit in your jeans? It sucks to feel shitty about your body. It SUCKS. It feels sooooo awesome to feel great about how you look- why do we allow ourselves to focus on the wrong things? 

    Sure, cake is yummy and donuts are divine but I’m willing to forgo many MOMENTS of taste pleasure for a lifetime of feeling free and confident and awesome about myself. 

    I hope this wake up call helped you as it’s helped me. I’m in this to win it now. No more months of almost there. No more years of “well crap I’m still not at my goals”. I’m moving on UP!.

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