The New Year’s Resolution That Gave Me One of the Best Years Ever!!

I know New Year’s Resolutions are getting a bad rap lately. The inability to keep your resolution can bring you down a disappointing spiral and the feeling of failure makes having a resolution counterintuitive. Orrrr it just completely slips your mind come February. 

I believe it’s important to have some sense of direction when you’re creating a life of happiness. But I also understand that at times setting goals creates unwarranted pressures, especially if you don’t follow through with them.

Regardless of the apprehension, I actually made a resolution in 2019 that changed my life for the better! But before I divulge - here’s some back story. 

Almost three years ago, I left a job I truly loved. It was like going through a break-up because I spent years committed to working hard hoping there was a future only to find out the relationship was never really reciprocated. It’s devastating to find out you were never really valued the way you thought you were. I spent five years as your typical “job comes first” person (my husband is very understanding and patient). I had something to prove in a male-dominated industry and I was going to work and work and work until I was “successful”. Little did I know that despite my hard work, I was dispensable. So when I left, it was truly heartbreaking. 

The most important thing to understand is that all those actions above were all my doing. It was completely on me. I chose to be that person. It was no one else’s fault that I essentially enabled the relationship. So like all break-ups, after you come out of it, you realize it was the best thing that could’ve happened to you!

In my time of moving on, the friends and family that always came second to my work were by my side. I was so grateful for their support, but I felt this enormous amount of guilt from all the years that I said no to plans, flaked on them last minute, or just my inability to be present because I HAD to answer an email or be on my computer. 

It was when I reconnected with my best friend Yasmine and seeing her daughter who I’ve known since she was born, now suddenly a full-grown adolescent did I grasp how much I had missed out on. 

I was devoted to making things right, so in 2019, I resolved to be a better friend. To show the people I love that they were important to me. 

It took small actionable items like setting down my phone at a meal to more substantial action items like scheduling trips to see friends who lived out of town. I worked on following through with plans to meet up, even if it meant it was passed my bedtime on a Sunday. Every time I had a random thought about someone, I made a point to send them a quick text to say hello and let them know I missed them. I wanted to create these new habits because it was important to me that the people in my life knew they mattered to me. Not by my words, but by my actions; big or small.

As a result, 2019 was one of THE best times I’ve had in a very long time. It was undeniably my most authentic year and I attribute that to being around people who I truly love where the love is indeed reciprocated. I’ve laughed the most. I’ve hugged the most. I’ve said the most “I love you”s and it’s been the most fulfilled I have ever felt. 

It’s not to say that I no longer work hard because I do! Especially now that I run my own business, I would say I work extra hard. But, I’ve stopped defining myself and my worth through work. And no matter how much I love my work and what I do, the relationships with the people I love should never suffer for it. 

And by no means was I the perfect friend this year. I’m sure there’s someone reading this now thinking “hey, she totally canceled on me that day!” The point is I’m way better than I was the years before and I’ll continue to make an ongoing effort. 

So resolutions are possible! They just have to be meaningful to you. Saying you want to lose 5lbs doesn’t carry as much weight (no pun intended) as say, setting a goal to be healthier so you can walk your daughter down the aisle. They also have to include actionable items with intention. Sometimes a resolution is just the kick-start you need to help you become better not just for the year, but for the rest of your life. I know for sure I can’t go back to the way it was and I wouldn’t have known that if I didn’t set my initial goal earlier this year. 

So, what’s your 2020 resolution going to be??

Blue J. Turns 2

We’re Still Here!

I know, I’m just as surprised as you are!

To me, taking the time to reflect back every year is very important. Not only does it help me appreciate the growth, but also it reminds me that success comes in all sizes.

I started the year off extremely unsure. Doubtful of my own abilities. Putting unnecessary pressure on myself and feeling that it (or I) wasn’t enough. In the process of creating Blue J. and building it up to something worthy, I’ve learned that I may not have the many years of business/entrepreneurial experience, but if I continue to treat people well, success will follow. 

Putting people first will always be non-negotiable. 

With that mindset, this year, we’ve brought on some great partnerships, created a new nutrition program, saw amazing progress in so many people, bought a company car, and most importantly we had a lot of FUN. 

I’m so thankful for everyone who has shown support! It motivates me to continue the mission to help people be healthier and happier. Whether you referred us to your friends, brought us on to help at your company,  liked our pictures, commented on the posts, or are just reading this right now! THANK YOU x million 💙

More of What’s to Come!

Our priority is to continue to grow our current programs and reinforce our value for our corporate partners.

Community will always be the core of everything we do. So you can expect plenty more community events in the future. 

We're hoping to continue to build our humble team who share the same passion and who will help promote our mission.

The more companies we partner with, the more people we can help, so we're always looking to expand our clientele. 

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We want to celebrate with you!

Join us for a very casual celebration! Come meet us for HAPPY HOUR at Puesto in Santa Clara and let's have a drink (or two) to celebrate.

More details here!

How to Travel for Work and Stay Fit and Healthy

Business trips usually come with a tough schedule filled hour to hour with client meetings, all-day conferences, followed by lots of drinking (especially if you’re in sales)! 

Despite this heavy schedule, you have the best intentions and pack your workout shoes and clothes anyway. You’re positive you’ll be able to wake up early and go on that morning run, even though it hasn’t happened on any of your trips yet. Well, maybe it’s time to try something different so that you can stay fit and healthy while you’re away. Here are a few practical tips you can do on your next trip. 

Working Out 
If your trip is only a few short days, the best thing to do is maintain your regiment at home and have your rest days fall on your travel days. That way, it’s as though nothing is really off while you’re away. 

For longer trips, this won’t be the case so here are some things you can keep in mind. 

Throw your at-home fitness goals out the window. Business travel is not the time to work on getting your first pull-up or starting a Smolov cycle. The goal is to move and get some endorphins going so you stay energetic throughout the day.

Eliminating barriers is another key to staying active while you travel. For instance, there can be an array of excuses that magically appear when you have to walk from your hotel room to the hotel fitness center. So, opt to work out in your room instead. Keep the workouts simple. The more you overthink what you’re planning to do, the more you’re eating away at your workout time. Start with a simple format like 3 Rounds 50 sit-ups + 50 squats + 50 lunges. Another option is to subscribe to a workout program that provides minimal to no equipment workouts. Outside the Box is a great one because it provides warm-ups, a variation of functional movements that keep things fun, and each workout is 30 minutes from start to finish.

Morning workouts are going to be your best bet. Get it out of the way and you don’t have to worry about putting it off. Yes, sometimes those precious extra minutes of sleep are needed! In that case, you should have a night-before prep routine. Have your clothes ironed and ready, pack your bag ahead of time, and do anything else you can get a head start on. That way you can press snooze at least once and still get a quick workout in. 

Eating Out
The same tip applies with food if you’re on a short trip. If you’ve stayed on your nutrition plan leading up to the trip, being a bit more relaxed for a couple of days won’t wreak havoc on your overall health. 

When you’re traveling, you’re unlikely in a position to meal prep. Oftentimes you’re at the helm of catering where you can’t control the ingredients. In these instances, you’re just going to have to control what you can. Load up on as many veggies as possible and try to keep your plates balanced. For example, instead of having the bread roll AND the potatoes, pick one of those instead. Add in some protein and fat alongside your veggie-heavy plate and you’re set up for success!

If you’re going to indulge, make it worth it. You better have pizza if it’s your first time in Chicago! Life is more than just about watching what you eat, so allow some indulgences here and there - that is actually a tip for life, not just for travel. 😊

Lastly, the best thing you can do is drink tons of water! Especially when partaking in alcohol. The more hydrated you are, the more efficiently your body will work for you. Aim for 12 ounces every hour and increase the amount if you’ve worked out or if you’ve had caffeine.

Staying fit and healthy while traveling is easier to read about than to actually do. But if you commit to at least one of these small practices, you’re headed in the right direction! Give it a try next time you’re away and see if you feel a difference!

Here are a few hotel workouts you can use. There’s a mix of ones you can do in your room and in the hotel gym.

4 Benefits of Yoga 🧘🏻‍♀️

The phrase “sitting is the new smoking” has spread through wellness communities like the “Flossing” dance craze swept the internet. Although I don’t foresee us outlawing sitting on airplanes any time soon, the detriments of sitting are undeniable.

As any veteran desk-jockey can attest to, sitting wreaks havoc on your health. Not just your physical health (organ damage, muscle degeneration, leg disorders), but also mental health (depression, foggy brain, fatigued central nervous system).

So what can we do to keep our office productive and successful for the long-haul? The solution is simple y’all, incorporating Yoga. Here are a few evidence based benefits of Yoga, whether that’s in your home or office.

Increased Energy

We’ve all experienced that midday lull and find ourselves in dire need of some extra energy. Instead of slugging back yet another coffee, yoga will wake up the circulatory system and positively activate the nervous system to bring new life into the body

One benefit of yoga is that it provides a spur of energy, while also warding off the dreaded burnout feeling that is far too common in office culture. Published in 2005, a study focused on providing nurses with yoga at work. Despite working a physically and emotionally demanding job, 100% of nurses reported increased energy levels and decreased feelings of burnout.

Stress Management

Let’s be real, work can be a major source of stress. Particularly for those of us with standards of excellence towards success. The pressure can take a serious toll on employees. In a recent study, University of Utah monitored brain activity from people in pain. Participants who regularly practiced yoga exhibited significantly less of a stressful reaction when put in slight amounts of pain. The benefit if Yoga is strongly associated with a strong decrease in stress hormones, and increase in confidence hormones. In essence, your body and mind become more resilient to stress. 

Enhanced Focus & Productivity

You may be thinking, “I already need an 8th day in the week or a 5th quarter in the year - how on earth do I make time for yoga? That’s 30-60 minutes I can’t respond to emails or take a phone call.” One major benefit of yoga is the increased ability to focus.

In 2014, the New York Post asked Josh Schuster (president of a successful New York real estate company) about his use of yoga in the office. Schuster boasted of the tremendous burst of work he gets finished after his moving meditation. He reported, “I become so much more focused if I’m not stressed, because I can zero in on what matters to me”. He added that despite working 13 hours in a day, he accomplishes 20 hours of work after 60 minutes of yoga.

Health & Longevity

We’ve laid out how yoga mitigates stress, increases focus, and heightens energy levels. Now we zoom out to the big picture; one major benefit of yoga is that it is an investment in long term health. In 2012, Harvard University published an extensive study about the benefits of yoga on physical and mental health. Their evidence concluded that office yoga can manage or prevent many chronic health conditions. High blood pressure, insomnia, depression/anxiety, ADD/ADHD, and even cancer treatment outcomes can improve with regular yoga. 

By making a little time, your home or office can experience numerous benefits of yoga. Looking to lead your office to a more successful future?

Contact us to schedule a class!

- Jules Bautista
Yoga Instructor/Staff Writer

Pride 🌈

Gay. The kind of gay that at 5 I was stealing my mother’s blue heels and strutting down imaginary runways around the house. The kind of gay that was more interested in learning how to French braid hair (a great skill to possess) than play roller hockey with the neighbors. I came into the world like a queer bomb of glitter and while I’d like to say it never relented, the journey to self-love was not an easy road. Years have been spent hating my body, doubting my abilities, and discrediting my hard work, all due to my sexual orientation. It didn’t matter the accomplishment, being gay was like the dark cloud ruining any positivity. Never, in those early years, did I think I would be working a traditional day-time job in construction, then coaching CrossFit at night. The craziest part, is never did I ever think that fitness and CrossFit would have been the catalyst for this passionate self-love and acceptance that I have come to demand from myself.

Before getting too far, I need to acknowledge my own privilege. I am a gay, white, cisgender male. The LGBTQ community is made up of incredible individuals, each having their own story, unique and special only to them. I hope that by sharing my story, I can propel others to find the beauty inside their own body, and to reject the voices that say, “you are not worth it” and “you will never achieve what you want in life.”

June 1st brings us Pride month. 30 days of unrelenting exposure of rainbows, parades, and for some of us, exposure to seemingly perfect bodies gyrating on parade floats. (I encourage all of you to read about the Stonewall Riots and how a revolution began with some fearless revolting, led by Marsha P. Johnson, a transgendered woman of color.) Many years in my life, Pride month did not amount to anything. I was not “out”, I was not proud in the least. Through this, I had a deep yearning for acceptance and love for the true person I was inside.

Like many people in the LGBTQ community, I got through life by internalizing my self-hate. This had different manifestations over the 21 years of being in the lonely “closet”. The largest battle that I still fight is acceptance of my body and love of its capabilities. I am not alone. The national eating disorder website notes that existing research shows that gay males are seven times more likely to report binging and 12 times as likely to report purging than their straight counterparts. Additionally, even though gay males are only thought to encompass 5% of the male population, 42% of males with eating disorders identify as gay. Be Proud, amiright? These facts are eye-opening. I am reminded of an episode of RuPaul’s Drag Race when an utterly fabulous drag queen Shea Coulee shared her battle with bulimia, saying she never thought she could find support from other drag queens.

LGBTQ folks do not feel a part of mainstream straight culture. The issue with being disenfranchised, means that you are not connected and you do not feel any sense of belonging. You battle your own issues alone. Your identity? Hidden. Your issues? Hidden. Your self-doubt? Hidden. Shove it all down inside, be funny, perform, and live up to the expectations that others place on you. Are you feeling fat? Too queer? Too feminine? Being gay is like walking a tightrope. Be gay, but like, not too gay where you will get attacked on the street. Be gay but like, don’t shove it in my face and have PDA. Well, you can kind of see how this creates some issues with loving yourself and your body. You can be yourself, but only JUST so much. I’ll say it, I have issues with loving myself. Trust and believe, this will connect to fitness.

When you are rejected for who you are for years and years. You tend to stop trying to find people who do love you. It’s not an outrageous statement. You build walls to keep others away from who you are, to protect whatever is glimmer of light is left of your spirit. I built concrete iron-clad walls. Any sort of new hobby filled me with extreme anxiety. The potential for rejection was enough to keep me from even trying to be accepted. That is not a life. What happened to that little boy who walked miles in heels by age 5? I had become a shell of myself. Allowing my self-hate and doubt dictate my life path.

Then came fitness. Then came a different pathway for my emotions. Then came some big decisions that spurred bigger opportunities. Then came back, a hint of the little hair stylist who wasn’t aware of anyone else’s evaluations of him.

When you’re snatching or doing any Olympic lift, there’s no room for doubt. You can’t simultaneously pull well over body weight over your head if you don’t believe in yourself. You have to believe in yourself and your capabilities. And while sexual orientation seems so irrelevant in this endeavor, it’s for sure not.

As a gay person, walking into gyms used to terrify me. Comments about how LGBTQ individuals should behave in locker rooms, and seeing the machismo masculinity run rampant, was enough to keep me far away from weights. Yes. I could do a yoga class with 40-year-old moms, that was safe enough. The squat rack. Absolutely not.

Thankfully, over time, I was able to create cracks in the walls I had built. Showing up to CrossFit classes on a daily basis was my therapy. For an hour, I didn’t have time to think about how much I despised myself, or how worried I was that anybody would reject me for my identity. It didn’t matter if I was “too femme” while kettlebell swinging. What did matter was my form, my effort, the movement of the kettlebell. Over time, going to the squat rack got less scary, even though I was sharing it with a (gasp) straight person. I didn’t catch their straightness, and they didn’t catch my gayness. I was there with another human, with their own struggles in their mind, and we felt the weight on our shoulders. That is what we were focused on. We battled through our weight sets, and we became one in our shared experiences. Without speaking, we validated one another’s struggles, in the gym and out. These moments of shared suffering allowed us the opportunity to create a safe space. And while our struggles may manifest differently, whether it be drinking, eating disorders, gambling, I’d say that the underlying root causes seem to be universal.

Back in college, a friend introduced me to the word “metanoia”. Metanoia, a turning point in your life related to self-reflection or conversion. Thankfully, I don’t think you only get one per lifetime, we as people should always be learning and adapting. In the fitness world, usually you have that one coach that makes the biggest impact on your life. For me, all it took was my own coach, Paige Sousa, looking into my eyes when all I wanted to do was give up. She saw my struggle, both mentally and physically, and said, “You are worth it. Fight for yourself.” Shit. All the narratives I had told myself about not being worth it, about not being able to reconcile my identity with my fitness goals fell apart. In the past, I would feed my doubts and keep them alive like a damn Tamagotchi. In this one interaction, the iron clad walls came crashing down. My identity has not been an issue since this very moment. I had created these obstacles in my head because of past interactions. I was stopping myself. Not only did this impact my gym performance, I allowed these negative thoughts to permeate all aspects of my life and dictate my trajectory. Sabotaging relationships and friendships as soon as they were too real and holding my potential back.

I am now, a proud, 30-year-old gay man. I have an amazing life partner whom I adore. I am unapologetically queer. I live for drag queens. I love Disney. I gag for a kick-line in a musical. I also love lifting weights and helping others see their own potential. There is no reason that these are mutually exclusive. The narrative we tell ourselves holds us back. Stop that. Literally, stop. When I am a PROUD man, I allow others to be proud of their own lives. If I feel as if I have to live meekly, that stands as an example for others. You should never alter yourself for the acceptance or love of others, sorry Ariel. Society says conform, and if you’re different, don’t be.

What would our world look like if we lifted each other up and truly loved one another in community? Our job as fitness professionals isn’t just 3-2-1 GO. It is seeing the humanity in each other and meeting people for where they are and allowing them to feel whole in those moments. You are valid. You are worth my hour. You are important to me. I am PROUD this June to work in fitness and I pledge to cultivate a safe space for you to be unapologetically YOU. I will fight for you until you see it in yourself that you are worth the fight. You are worthy of love and most importantly, I love you.

- Douglas McCoy
Guest Writer
Level 1 CrossFit Coach at CrossFit Moxie

Tips for Better Sleep 🌙

Sleep is SO important, but oftentimes because we have so much going on in our lives we don’t treat it as a priority. These bad sleep habits can catch up to you and effect your health long term. If counting sheep just isn’t’ working out for you, here are some tips on how to get better sleep at night.

Signs your sleep habits aren’t working for you:

• Your mind is foggy

• You’re moody

• You’re getting sick a lot

• You’re struggling with weight

• Your workouts feel too hard

Tips for better sleep at night:

As backwards as it sounds, a good night’s sleep starts with your morning.

Waking up
If possible wake up at the appropriate time. You’ll feel better and more alert if you wake from a light sleep stage.

Be awakened by light. This naturally raises your cortisol and the slow rise helps you feel alert and relaxed.

Before Bed

Clear you mind by writing down any thoughts you have in your head. This preps you for relaxation.

Stick to a reasonable bedtime. This teaches your body when to release calming hormones to help you fall asleep, ultimately achieving better sleep at night.

Next Level Habits for Better Sleep at Night

• Turn off electronics

• Take a bath or shower

• Set your room to a neutral temperature

• Make the room as dark as possible

Breastfeeding

Coach Cheryl has recently added NEW MOM to her list of what makes her awesome! She's shared some thoughts about breastfeeding which is important for everyone to read! When we begin to share and revel in the wonderful functionalities of our bodies (especially for women), we will come to appreciate and be proud of what we're capable of and less worried of just pure aesthetics. 

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Breastfeeding. One thing they don't tell new moms how beautiful, frustrating, meaningful, and challenging it can be.

Feeding in the car. Clogged ducts. Scheduling your life. Long nights. Excess milk production. Not enough milk production. Sore nipples. National geographic areolas. Stressing overhydration. Battling distracted infants. Soothing distracted infants. Their little arm grasping at your hair and shirt as they drink. Their little eyes rolling back after a latch. Their limp, relaxed body as you burp them over your shoulder and they melt into your soul. 

Breastfeeding in public just became legal in all 50 states. Prior to that, it was deemed indecent exposure. The human body and maternal bond is something to be cherished and celebrated. Not only does feeding sustain life, it provides immunity, growth hormones, enzymes, and so much more. 

Although I haven't returned to pre-pregnancy weight or shape, I constantly am reminding myself of how proud I am of my new purpose. I may never go back. But that's ok because I am a different person now. 

Women are under immense pressure to "bounce back" after such a primal, ground shaking experience as birth into motherhood. "Too fat. Needs makeup. Bigger lips. No wrinkles." Be the person YOU want to be, not what society tells you to adhere to.

So I write this as I'm feeding Jarrett in one arm. To all of the moms who can feed, who can't, who have bounced back, who haven't, measure your worth by your ability to provide the best life for your loved ones. 

Lawmakers finally deeming breastfeeding as an unalienable right is the first step, but the movement continues by our demand for change, and that comes from an empowered electorate.

- Cheryl Licon Hargrove

Made In America

July 4th is my favorite holiday! It reminds me of Thanksgiving where we eat to our heart's content, except there's great weather and flip flops! Also similar to Thanksgiving, I always feel a strong sense of gratitude on this day. 

I often think of what my life would have been like if my parents did not immigrate to the US. How growing up in Vietnam would have shaped my personality, my decisions, and my values. Would I still want to help people in health and fitness, would I have the opportunity to start my own business, would I love the same movies? Vietnam has progressed immensely in the last 10 years, but I wonder how long my sassy outspoken temperament would have lasted growing up in a third world country where misogyny rules. 

After I go through these burning questions, I have a sense of relief and am grateful that I will never know. But being first-generation American, I watched my parents attempt to assimilate to a new culture, learn a new language, get a job, and raise two kids that talked back in English. And because of this there is an unspoken toll that comes over me with every decision I make. I feel an immense responsibility to fulfill the American Dream and a need to succeed in order to be worthy of my parent's hard work. 

Anyone who has ever started a business or started something from nothing understands that the pressure you put on yourself to become successful can also be the very thing that hinders your success. This self-inflicted pressure creates a storm of impatience and self-doubt that leads to anxious thoughts. I convince myself that if I continue to work long and hard hours that the anxiety will subside. That one day, I will become successful enough to reciprocate my mom's sacrifice. But, this ridiculous pressure I put on myself needs to stop and today, I'm reminded that I am exactly where I need to be. 

Today, I will slow down and celebrate a country where I can be sassy and outspoken without fear of being misunderstood. A place where I've met friends of all ethnicities, sexual orientations, and beliefs who have become family to me. I hope everyone has a safe and happy Fourth of July and that you are living your "pursuit of happiness". 

Let's Taco Bout Nutrition

Two times out of the year where nutrition generally seems to be a hot topic: New Year's and Summer. Since we're full steam ahead towards the latter, let's taco bout it!

I do have to make a few things very clear before I start. I do not have an official credential in nutrition, but I do understand what works for one person may not work for everyone. Also, I understand that everyone has different goals and lifestyles; athletes cater their diet to perform, some people have food allergies, some people eat what they can afford, etc... So, before you roll your eyes or troll my page, my intention is to share what I've gathered from my own experiences, which includes my personal relationship with food and encounters I've collected from clients. Maybe there are commonalities that can spark a change to a healthier you. 

I'd like to begin by (half-jokingly) blaming my parents. My no-filter Asian parents who never vocally held back on whether I looked too fat or too skinny. Mind you, the same Asian parents who made sure the cupboard was filled with addictive American snack foods; like Funyons, Gushers, and Neopalitan Ice Cream Sandwiches! I understand now that it is quite the cultural phenomenon for Asian parents to pass this judgmental body complex on to their children creating a whirlwind of insecurities that stay with them until adulthood. 

My love for food never reconciled with my need to be skinny. From my teenage years to my mid-twenties, I tried all the fad diets from South Beach to Atkins to counting calories. I took fat burners and laxatives on a daily basis knowing that it was horrible for my insides, but it was, what I thought my fast track to losing weight. Thinking back at it now, I was clearly on the path to having an eating disorder and who knows where I would be at this moment if it wasn't for CrossFit showing me a whole other side of the spectrum. Specifically, showing me that being strong; physically, mentally, emotionally is WAY better than just looking skinny. 

In the past 8 years, I've established a much healthier relationship with food without cutting anything out. Am I still the girl that stands by the chip bowls at parties? Absolutely! But I have a much greater understanding of my body, my goals, and how to balance nutrition to essentially have my cake and eat it, too.

There are no quick-fixes, but there are some habits you can abide by that make all the difference! My goal with nutrition is to eat to have the energy for work and fitness, but at the same time enjoy life's pleasures like having dinner with friends or celebrating with family. If you're looking for tips that will help you get a 6-pack for the summer, then you can stop reading here. These are the daily habits that work for me and may work for you! Or may not, but I guess there's only one way to find out...

Slow Down
Before you reach for that sugary midnight snack, take a second and ask yourself why are you hungry? Is it stress, is it because you didn't eat enough during the day, is it that special time of the month? Acknowledge how you feel, then ask yourself, is this Pop Tart going to be worth it? Be honest... If you're lingering around "I don't know", then the answer is "no", so put it away and move on. If the answer is a definitive yes, then go for it! Enjoy it and savor it until the very last bite and don't feel guilty about it later. You're human, you're not perfect, and that's okay. BUT if the "yes" is an everyday occurrence, then there might be a deeper problem. Slowing down and answering the reason behind these sudden urges will help you identify the true issue.

Have a Plan
We cannot avoid the parties, the lunch meetings, and the donuts in the break room. But we can have a game plan for when these things suddenly come up! Focus here on what you can control when this happens. Can you have a salad for lunch? Maybe you can have a healthy green juice before the party? If you have that donut now, then you have to make sure to have a nice well-balanced meal for lunch and dinner. These are examples, but focusing on what you can control will help prevent sabotaging your whole day. 

Eat Whole Foods
I don't mean the actual grocery store, although it is my favorite! I mean eat fresh natural foods, which are made for your body to enjoy and absorb countless nutrients! A general rule is if it came from the Earth or out of a womb, it will definitely be better for you than anything made or packaged in a lab. Will this be 100% all of the time? It could be, but it doesn't have to start off that way. Maybe add one day out of the week where you only eat whole foods, then increase to two, then three, etc...If you're used to eating things out of a box or can, then you'll definitely feel the difference when you add fresh vegetables to your diet. 

One Special Day
If you're a food lover like me it's hard to pass up on fun snacks and delicious drinks. Allow yourself one day out of the week or maybe out of the month where you don't have to worry about where your food is coming from. Allowing yourself one day of freedom will make you realize that you don't always need these extra calories to be happy. 

Don't Eat for Aesthetics
This is a hard one because we're all obsessed with how we look. But like the saying goes, "feel good, look good!" (or something like that). Aging is inevitable, so how you look is going to change, unless you're an alien like Jennifer Lopez! But taking care of your body so that you feel good on the inside will set you up for success forever. 

These are my general habits when it comes to everyday nutrition. Again, I know rules change if you're competing in sports, have religious obligations, or personal preferences - nutrition is like politics, everyone has their own viewpoints and it should never be talked about on the first date! But creating these habits for me has given me a much happier mindset when it comes to eating. 

What are some of the rules you always abide by?

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Let's Hang Out!

+ If you want more specific nutrition advice and help, contact me and I will lead you to the right people I trust.

+ Come workout with at CrossFit Kindred! My FUNctional Training class is for all levels, so join in the FUN! 

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Transformation Tuesday

Call me a sucker, but I love fun hashtags! Couple it with an alliteration and I'm all in! #throwbackthursday, #waybackwednesday, #foodiefriday...

Nothing pulls at my heartstrings more than "Transformation Tuesday" posts. It's the embodiment (pun intended) of people reforming themselves for the better. But because we're in an Instagram world, these photos are mere screenshots and they oftentimes do not capture the months even years of hard work and dedication it takes to improve on that level. Ultimately, the outcome is not just one transformation on some Tuesday - it's many many Tuesdays of climbing an uphill battle and it's continued future Tuesdays of remaining discipline. 

It's difficult, but I'm sure every person who's ever experienced that change for the better will tell you that it is well worth it. If you're ready for your future Transformation Tuesday post- here are my suggestions to get you started. 

Start with Why
You need to have a reason and it has to be deeper than "I want to look good for summer". Searching to look good for an event or for someone else might work, but from what I've seen, it's only temporary. Some examples of reasons that support longevity are "I want to be able to keep up with my grandkids", "I want to get off blood pressure medicine", "I want to be able to walk up the stairs". Make it meaningful or you'll find yourself reversing your transformation quicker than you got there. 

Forgive Yourself
You've made bad choices, created bad habits, or maybe you experienced a disruption in your life and you've suddenly found yourself in a body that doesn't feel like the best you. You have to forgive yourself in order to move on. Obviously, this is easier said than done, but it's a crucial step in learning to love yourself. If you don't love yourself, you won't make yourself a priority, if you don't make yourself a priority, you will be stuck in the same cycle. 

Find Help
Real help, not search on youtube help. Your support system is important because there will be times you want to quit. Find a trainer or a group class that you enjoy! Find a therapist to figure out why you can't forgive yourself. Find a nutritionist to give you a better understanding of food. Find a workout partner to help hold you accountable. You're not alone!

Goal(s)
Make a weekly goal to walk 20 minutes a day for 5 consecutive days or longer goal like preparing for a marathon. Big or small, your individual goals are important to help keep track of progress.

Compare and Despair
Try not to compare yourself to anyone. You are on your own journey. Your body is different. Your circumstances are different. Be proud of your progress and try not to worry about others. 

It's important to note, transformations come in all shapes and sizes. It's about being happy and healthy. It's so much more than just a picture of a newly thin person in their old oversized jeans. We all know what happened with Jared from Subway...

So cheers to all future Transformation Tuesdays and the individualized progress you make!

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