Whole Life Health and Fitness

08/10/2021

Tip Tuesday! A quick tip to make your health and fitness journey just a little easier.

Tackle only ONE thing at a time. I know, you decide to finally lose the weight or start living healthy and you want to do it NOW. But if you try to workout every day for an hour, eat perfect at every meal, get to bed early, wake up early, spend time meditating, journaling, maybe doing yoga, make time for a hobby....honey, you're going to fail. That is just TOO much to take on at once.

Start with something manageable, like drinking enough water each day. Once you've done that three days in a row, add in exercise. Exercise each day, but only for 10 minutes at a time. Once you drink enough water each day and exercise each day for 10 minutes for three days, make those workouts 20 minutes long.

You are establishing new habits and that takes a second. Plus you want to establish habits that are not only good for you but WORK for you! I could write an amazing program for you but if it doesn't fit your lifestyle, if you don't enjoy it, you'll never stick to it.

Give yourself the grace to go slowly, make wise choices and changes that will last!

What ONE thing can you tackle today?

08/08/2021

Set it Up Sunday! Sundays are all about planning for the week and this will be an series on repeat! We've all heard the phrase "Failing to plan is planning to fail". I'm 100% certain no one is CHOOSING to not hit their goals. But not planning out how you will achieve those goals is the same thing as choosing not to succeed!

First in our Set it Up Sunday series is How to Plan your Week.
🎉 Grab your planner and take a peek. Do you have anything planned that could trip you up? Dinner out, friends coming over, plans that might push your workout to a different time? Tackle those first. What will eat if you will be eating out? Can you take a healthy snack to an event? When will you reschedule your workout?
🎉 Now that you've gotten your challenges mapped out, write in when you will workout AND what workout you will do each day. Be specific! For example, 7am Tuesday, 20 minutes running, 20 minutes leg workout with an exercise band.
🎉 Now the big one - FOOD. Map out what you'll eat for each meal. Spend a little time on this, research some fun recipes (hello, Pinterest!) and make a note on each day what you will have for breakfast, lunch, dinner and snacks. Then make your grocery list!
🎉 Finally, meal prep! What you can make today that will set you up for success this week? Cut up veggies to snack on, grill a boat load of chicken for different recipes, go ahead and build any salads or bowls you have planned. Even make any dinners and toss them in the fridge or freezer to cook later in the week! The more you have ready to go and ready to eat, the more likely you are to make healthy choices and stick to your plan!

prep

08/06/2021

Fit Friday! First, let's revisit "Fit" - I define fit as feeling good, both physically and mentally, as being physically able to do the things you want and being medically healthy.

Your Fit Friday today is all about stretching. Now that I'm in my mid-40's (gasp, when in h*ll did that happen??), I am WAY more tight than I used to be. Seriously, I have to gingerly lower myself out of our truck even after a short trip. Ridiculous. But I digress...

To keep those joints, muscles and tissues happy and flexible (and to ward off the aches and pains!), you should stretch daily. No need to bend like Gumby, just a gentle moving of your body will suffice. Follow this easy routine to limber up!

**REMINDER - never force your body past the point of a gentle stretch. Go at your own pace and modify where necessary.

https://www.self.com/gallery/daily-stretching-routine

Your brain and body deserve a break.

08/05/2021

Throw it Together Thursday! Thursdays are all about quick, healthy meals. By Thursday, my cooking mojo has typically flown the coop and I just need easy meals that are good for my family.

Try these AH-mazing mini egg quiches for a grab-and-go breakfast or snack! You can basically make them any way you want! My crew loves a Mexican version.

https://www.skinnytaste.com/petite-crust-less-quiche/

These petite crustless quiches are SO good, loaded with turkey kielbasa, veggies and cheese. A perfect make-ahead breakfast for meal prep and naturally gluten free!

07/17/2021

Life sometimes has to hit us over the head. It's time to FINALLY get off my backside and chase my dream of running my own fitness business. Whole Life Health and Fitness is officially back in business!

Life is funny. You can make elaborate, detailed plans and life just laughs and throws a wrench in it all. Who could have predicted a weird flu-like virus would run rampant around the world and shut down life as we know it? So many changes came out of 2020. I know personally, I was already struggling...