Okay so it's no surprise that I work out, I've been doing yoga, I drink shakeology and I listen to personal development books. I'd be tricking you guys into reading this if one of those 4 things was what this blog was about. To be honest, I actually saw this headline on the front of a magazine and thought it'd be a great blog topic. The only problem is I don't have this huge health secret I'm intentionally keeping from my following. It got me to thinking though, there must be something I do daily that I don't share that's beneficial to my health and wellbeing. You know when you're so accustomed to doing something you don't even realize that it's not something everyone else does too?
So instead of this crazy health substance (shakeology) that's changing my body or this quirky workout move no one else knows about, I'm going to share an emotion, or more so a feeling in my gut that I think is what has changed (and continues to improve) my health overall.
Now before you leave thinking well that was not what I was looking for, hear me out!
This feeling is what motivates me, keeps me pursing my fitness and career goals, and ultimately what gets me out of bed in the morning. I'm going to share how I've developed this, how I maintain it, and how you can get it!
I can't describe this feeling in one word. I'd say it feels like a combination of adrenaline, anxiety, and excitement and involves an increased heart rate and a mind that is constantly running. If drive was a feeling I think it'd feel like this. This combination of feelings happens in my chest frequently, meaning 3-5 times per day and is what keeps me going. I don't remember the last time I napped, because this feeling starts up when I've got shit to get done!
How I developed it:
It started my final year of school, only the Lord knows why he waited 5 years to present me with this gift. I started developing it when I was given deadlines and everything seemed to be due at the same time.
I started using stress to benefit me. I would turn my stress into eustress and get all my work done WAYY in advance so I didn't have to stress about it when the deadlines approached.
I started getting this guilty feeling when I would watch Netflix or waste time. When I responded to this guilt with production it was like I couldn't stop. The feeling it gave me to be productive and use every minute of my day to my advantage was like a weird high. I ended up finishing assignments, online quizzes and projects months before the semester ended.
How I maintain it:
Okay, so I'm no longer in school, meeting professors deadlines, or striving for good grades, what's the use for it now?
Well throughout school I think it developed because I was striving to reach a goal. My senior year was when I was trying to get into Grad school and it seemed as though my future depended on it. I wasn't accepted into the only school I applied for and I had no jobs lined up. You would think this would be a bad thing, right?
Really, God was just presenting me when the opportunity to figure out what I was meant for. So I took time to reflect and develop my drive.
I maintain this motivation/determination by striving to reach goals, by making my life, my career, A PASSION, what I believe I was CALLED TO DO. I don't spend any number of hours in my day doing something that is not beneficial to my future, my dreams and my calling.
How you can get it: GRAB A PIECE OF PAPER
List 5 things that make you FREAKING amazing:
List 5 things that you have OVERCOME:
List your top DEFINING MOMENTS:
Answer these questions:
What do you want to do?
Who do you want to help?
How do you want to help them?
How will you benefit the world?
List 3 goals you want to achieve in the next year:
NOW GO--> DO--> Find your passion and you will start to feel this feeling of fulfillment too!
The thought of working out at home use to intimidate me. I don't have have the space or the equipment to reach my goals at home...
To my surprise I have exercised for a majority or the last 8 months from my living room with 4 cheap workout accessories. Prior to beginning my journey with Beachbody programs I was exercising at the gym for over an hour a day and utilizing all the equipment at my disposal. I thought there was no way I'd be able to workout at home without the heavy machines and weights. I'm being entirely honest when I say, after just 21 day I had reached beyond my fitness goals with just 4 pieces of equipment and progressed much quicker than I was at the gym.
1: Resistance band. I would have never known how to use this without the 21 Day Fix. AND OH MY GOSH does it do wonders.
2: Hand weights. I have used only 8 pound hand weights for the past 8 months and I have become so much stronger! Soon I'll invest in some 10-12 pounders to really crush my next goals!
3: Yoga mat. This is essential for me as I am more inclined to stretch, do yoga, and abs if I'm comfortable while doing it!
4: Foam roller. My muscles love me when I foam roll!
Pencil it in
Take it with you
Learn to say no
I'm a baller on a budget. I seriously don't usually buy shirts or pants if the item is more than $20.. If it's Nikes I don't go over $80.. unless they are must haves! These stores are listed in order from $-$$
#1 Plato's Closet: I LOVE consignment and this store takes (for the most part) nearly new fitness clothes.
#2 Target: I get my sports bras from Target. They are usually on sale. I love their leggings and shirts too, they're a little out of my price range though.
#3 Nike Clearance: Nike online clearance is pretty cheap! I'm also lucky enough to live 30 minutes from the Hillsboro Nike Clearance store.
#4 JC Penny Online: They're usually having big sales where it's buy 2 get one for $1!
#5 Fabletics! The first outfit is only $25!
This blog is written by a Mom of 2 working and getting her degree. This is a long one.. but I have a feeling you're going to want to read the whole thing. You're going to relate to A LOT of what she says. And if I'm being honest this piece is going to make me a better coach.
The responses written in bold italic with ((parenthesis)) are my responses to her statements.
"One of the hardest things about making life style changes to lose weight, maintain weight, or to tone up is that it means making health and fitness a priority. Yes, I said it… If you are wanting any of the three things above, you need to make fitness a priority.
The funny thing about priorities is that some of them are not much of a choice. Sleeping tends to be a priority many people choose that takes up about 1/3 of the entire day! Another priority people tend to choose is going to work. Most people do not have a sustainable and reliable income unless they are working full time. This takes over a third of the day between the hours worked, a lunch break, commute, and time to get ready for the day. By the time people get home from work there really is not a lot of time left. This is when other priorities come in!
Here are priorities that many people have:
All of the above require time and the amount of time will vary on the priority and the person engaging in the task. There is no way that everything can get done every single day, so what do you do? You have to make sacrifices. Do you sacrifice living in a clean house and leave a pile of dishes in the sink until the weekend? Do you hire someone to take care of your kids and be absent as a parent until the weekend? Do you neglect to study and just pray you pass your exams? What about your significant other, do you sacrifice your relationship? Sometimes you can get away with multi-tasking and do some things at the same time. You might have a friend who wants to work out with you or you may be able to study on the treadmill. The point here is that it is not easy and it requires sacrifice.
So when I am asked something along the lines of replacing, “I don’t have time to work-out” with “I did not make fitness a priority today” and to assess how that makes me feel, I think it is kind of hard to take that seriously.
To someone who really does have a lot of things they want to prioritize it almost makes it seem like the other many priorities are a choice or that there are not consequences to taking something else off the priority list.
((This is making it sound like the people who make fitness a priority don't have just as busy of a schedule as you... we all make choices, we all have a busy schedule.))
Personally, I struggle with putting anything else above my kids ((which you should never have to do)) when I only have so much limited time and because they depend on me for so much. I also struggle with maintaining a positive relationship with my boyfriend when I prioritize working out in the evenings because then I don’t see him and we end up more like room-mates. ((Have him workout with you! Make it a couples journey you're doing together. It will strengthen your relationship instead of taking time away from it.))
Not everyone has those same “excuses” but everyone has their own obstacles and priorities that are hard to work around.
“But it only takes 30 minutes!”
This is a big one that drives many people who have a lot to do in a limited amount of time crazy! It might take 30 minutes to physically work out (if that is the amount of time you set as a minimum) but it takes time to commute to and from a gym ((Workout from home!)) (if you are at a gym multi-tasking is often easier/you are less likely to get interrupted) and then the time it takes to clean up afterward. This is honestly one of the biggest deterrents of working out during the busy week. Most people have things that they need to do afterward and need to shower and often prefer to be presentable as they are doing whatever chores are needed to be done in public. If you wait too late in the day to work out it is easy to turn the work out dedication time to sleeping time after a long day of whatever the priorities were. ((Make a schedule for the week and stick to it. Place the 45-1hr a day for working out and showering in the morning so you're not stuck with the problem of leaving it until night time.))
Another challenge in addition to the work out time is the clean eating. Eating healthier is something that not only people need to learn to do but they need to plan for. ((YES! Planning ahead is crucial and will save you a ton of time during your busy week!)) Convenience food is in general not healthy and meal planning becomes necessary. In addition to the extra planning and such, what is clean eating anyway? If I have learned anything through my own personal health and fitness journey it is that nutrition is like religion… Everyone has their own perspective on what is healthy or not and why. How is this related to religion? Because even people with similar religious ideas have their own branches and interpretations of their holy text. Suddenly a statement can go from “It is healthy to eat meat” to “It is healthy to eat meat if it is white” to “It is healthy to eat chicken” to “It is healthy to eat chicken if it is organic” to “It is healthy to eat chicken if it is organic and raised at a local farm”. And then there are people who don’t believe it is healthy to eat meat or chicken at all… ((You have to decide what is a maintainable lifestyle for you, what is considered healthy to you. I recommend getting a customized nutrition plan with your favorite healthy foods and eat a calorie dense diet. If you need one of these let me know!))
“But at school we learned about the five food groups!”
At school they do teach about the five food groups but they really scratch the surface. They do not teach you the important stuff that you really need to know. Unless you are eating a plant in its natural form, there are pros and cons to eating just about any food! They don’t teach us this. They don’t teach us how to look at those things when making decisions about what to put into our bodies. They don’ t teach us where our food comes from and how important the “where the food comes from” and “how the food was prepared/picked” is. They literally have people convinced that eating a McDonalds cheese burger is healthy because it contains grains, meat, dairy, and vegetables (yes, they literally count ketchup as a vegetable). ((This is why you should speak with someone with experience. They do teach this to the students who are Nutrition or Exercise Science. I have all of this schooling. If you need clarification email me!))
Another important thing to consider, the one thing that often drives our motivation, is that we expect to see results. If we do not see adequate or expected progress toward our fitness goals but we are making sacrifices and experiencing the consequences of the change in priorities, it is hard to continue with a program. We are all different. Someone who is doing the exact same thing as we are may be having great results but if we are not, it is very discouraging. This is a big reason why people quit programs. ((Sounds like these individuals need an accountability coach! Did you know I'm free as a coach?! It's important to remember what's happening on the inside before you see changes on the outside. Your body's getting rid of the fat around your organs, then you'll start seeing the subcutaneous fat burn off.))
What do you sacrifice to be healthy?
Do you sacrifice your social life? Do you sacrifice your education? What about your kids or family? Do you sacrifice a reliable income? There are so many things that each of us must sacrifice in order to be healthy and strong – including fitness coaches! With that said, there are things that we want coaches and our support system to know.
This is not easy! ((It's not easy for us either. We are not unicorns, we go through the same things.))
It is not easy to make life changes and sacrifice things that are important to us. ((We have important things in our lives too.))
They are important to us for a reason and implying that they should not be is not supportive. ((What are we implying shouldn't be important?))
Change does not happen overnight and some of us may need to make smaller changes before making big ones or making a lot of little ones. Habit is a hard thing to break and addiction to fat, salt, sugar, and oil is a very real thing. ((We all struggle with this.)) Making it sound like making changes in our diets is an easy thing does not make it any easier and can remove some of the hope we have. ((I hope I never make it sound like an easy thing to do. I struggle with it too. But there are many alternatives I can suggest for you if you're open to hearing them.))
Any sign of failure can be enough to make someone give up or make a choice that does not prioritize their health and fitness goals. It is not easy to see other people making progress to their goals while you are not. It does not have to be because one is not trying hard enough or that it is not a priority but that may be how someone will feel. ((Again, accountability coaches come in clutch in this situation. Talking to someone about your struggles as they are happening before you go off track is crucial!))
Typically if someone has a hard time picking out/choosing a nutrition program or sticking to a fitness routine it comes down to a handful of things.
Progress VS Consequences of what is sacrificed in return = Long term Motivation
Things to think about:
What is the cost of making health and fitness a priority in your life? What do you sacrifice?
What is the cost of sacrificing your health and fitness?"
A word from ME (KODIE) to everyone I've ever talked to, anyone who has ever read my blogs or a post on Facebook. I never, NEVER want to imply that this is easy, that you should give up time with your kids or job. I never want to portray health and fitness as something that comes naturally to everyone. It doesn't come naturally to me, it isn't always convenient. But what you have to understand is there are people in the world busier than you that make it a priority.
Do you make showering every day a priority? You would stink if you didn't, you'd likely get sick, and it'd be unhealthy if you didn't....
Do you make exercise and clean eating a priority? You would likely get sick and be unhealthy if you didn't. The longevity of your life would decrease. Your risk of disease would increase. Your energy levels would decrease. Your mood would decrease.
If you ask me exercise and clean eating is even more important than showering every day. I understand WE (MEANING EVERYONE) have a lot on our plates, but your body is the only one you get to live in, treating it right determines everything else in your life.
Planing ahead is key to saving time. You have other priorities: School, work, family, relationships. It's hard to eat healthy when your schedule is so GO, GO, GO. I understand being busy is a huge struggle when it comes to eating healthy and working out. I once heard: "There are people in the world that are busier than you, who make time." It is true, don't kid yourself into thinking you're the only one with shit to do. The people that make their health a priority are the ones who plan ahead. Taking 1-2 hours on a Sunday to prepare your meals will save 1-2 hours per day of the week on your meals. So in the long run, eating healthy actually SAVES TIME.
((If you're worried about taking time away from family on a Sunday, make it a family event! Have your kids help you package the no bake items and get your hubby in on the fun too!))
Here's how I do it:
Step 1: Plan it! What will you be eating for breakfast, snack, lunch, snack and dinner? Do you know your calorie count/how much you SHOULD be eating? Mark down everything from the dressing on your salad. Plan the meals and then write down the ingredients list for the grocery store. My #1 tip would be to have this meal plan accessible at all times; not only during your prep, but during your week where ever you go so you know what to be eating at what times.
Step 2: Prepare for it. From containers to your fridge, you need to prepare for your meal prep, especially if it's your very first one! What you will need: tupperware, baggies, permanent marker, and a lunch pale.
Go buy durable containers that are microwavable. They don't have to be incredibly expensive, I got my Rubbermade set of 20 off amazon for under $20 and they are amazing! Don't go to the dollar store and buy cheapo plastic ones. I decided it was time to invest in durable containers when I dropped my lunch down the stairs and there was rice and chicken all over three flights. My click on Rubbermade would have survived that fall! Here's the link to the ones I have:
The second thing you need to do to prepare your kitchen for the prep and the food. Not only should you make sure your sink and dishwasher are empty (to avoid the overwhelm), but you should clean out your fridge. Cleaning out your fridge will make room for the new food as well as get rid of the junk you shouldn't be eating
Step 3: Grocery shop. Stick to the plan. Don't buy anything extra, don't go off track. I've written a blog on grocery shopping tips, but my #1 tip for grocery shopping for meal plans is do it separately than the family shopping trip. Don't buy your sons half time snacks with your meal plan groceries. The first reason is it's important to know the cost of your weekly prep, and secondly, it's less overwhelming to bring the grocery haul in when you have only your supplies. You can set everything out on the counter and won't have to worry about separating your food from the families.
TIME: PREPARE TO SPEND AT LEAST 2 HOURS MEAL PREPPING.
DAYS: PREP FOR 1 WEEK ONLY. OVERWHELMED? PREP 3-4 DAYS TO BEGIN.
Step 4: When you're ready to start but don't know where to begin, start with the no bake foods. I portion out everything from my morning fruit and spinach for my eggs, to my afternoon crackers and mixed veggies, down to cutting the lettuce for my dinners.
I write down on the baggy what time and day I should be eating each item.
You can even go as far as cracking your eggs into individual containers so they're ready to pour into the pan each morning. If you don't mind some moisture, you can cook your eggs early.
Step 5: Prepare the meats. I do lunch and dinner meat at the same time. This round I fried some Turkey Kielbasa with olive oil while the lemon pepper, rosemary chicken cooked in the oven.
Step 7: As I go I lay my foods out like this so I don't forget anything. The final step is packaging each individual item into 1 days package. I put breakfast, snack, lunch, snack, dinner into a plastic or paper sack and label the day. Another way to do it is to stack all the breakfast for the week, snacks, and lunch etc, into single stacks and rows in your fridge.
Last tip: Keep it simple! Don't overwhelm yourself by cooking everything at once. Get one thing started, let it bake and start another. There's no point in waiting for the chicken to be done before starting the noodles, but don't try give attention to multiple things at once.
Follow step by step and clean up as you go.
I had a friend ask me about the Paleo diet. I was unfamiliar with the diet at the time but he informed me he cut out carbs completely. I’m sure he wont mind me sharing his experience. He’s a 230 pound man who was on a resistance training regimen and had lost 15 pounds on the Paleo diet. He came to me because he wanted to start doing more cardio and he’s sick of what he’s eating. My response to his experience was, okay you lost 15 pounds, great! But how tired were you during this dieting. He informed me that he was sleeping 9 hours a night and he was still exhausted all the time. My response… because you weren’t eating any carbs.
Say NOO to Cliff Bars & Power bars
Almond Milk: For smoothies, for cereal, for cooking!
It takes an adjustment if you're going to drink it with your cereal, but in anything else you cannot tell a difference.
Make sure to get unsweetened!
The difference between almond or soy and regular milk is the fat and the sugar.
I have stood in the protein/health food section numerous times reading the labels on all the protein bars. What I have found is the bars you think may be healthy actually have a high number of carbs and a whole lotta sugar. They may have 20+ grams of protein, but that also requires more carbs and more sugar which isn't worth it!
Here's an article on top 5 best protein bars and top 5 worst:
I hear a combination of the two struggles when chatting fitness goals with people of all ages, so here's what I had in mind:
Clean eating 101 group:
Benfits from each food group
What foods to eat at what times
Meal planning & prepping
Customized nutrition guide
Weight loss challenge group:
Weight and measurement check in's weekly
Customized nutrition guide
Prizes for the people who reach their target weight!
Whichever one is chosen I'm only taking 20 people! Fill out this form with your vote to hold your spot!
SO what exactly do you do?
Simply put, I'm an online health and fitness coach, so that means I chat with people about their health and fitness goals, set them up with all the tools they need to CRUSH them, and keep them accountable while mentoring them along the way. I have built a fitness brand for myself through social media and continue to grow my audience with the intention of reaching more people who need my help and share with them what I have to offer. The mission of this business is to share the tools we are confident will aid in decreasing the obesity epidemic in the US and Canada.
How do you get paid?
I get paid in lives changed. We measure our success by the number of people we help each month. Every person that we get set up with a program and help see the duration of that program through is where my paycheck comes from. It's fulfilling in more ways than just money in my bank; although that is helpful too.
To be frank: we receive a commission from each life we help change. If we continue to help individuals along on their journey we get a residual income each month. Lastly, when we get to the point where we need help with the influx of clients, we grow a team of leaders we train to help change lives too.
Oh so many reasons! Coaching honestly kept me accountable on my own health and fitness journey. I achieved my dream body once I started coaching and doing the programs we offer. I was always into fitness and the gym but these programs took it to an entirely new level. So, of course, you don’t have to be perfectly fit to become a coach.
Secondly, coaching aligned all my passions. I love caring for, helping and motivating others, and I love fitness and nutrition. You don't have to have a degree to do what I do, it's helpful, but I started this because I knew all the tools would be provided to me, all the training would be at my disposal, and there's no way I could fail with the support of my team.
Thirdly, A HUGE reason I started was because I had expired all my student loans, I still had 6 months of college left, my part time job(s) weren't paying the bills and I had nothing to lose. Little did I know, nothing to lose would turn into everything to gain.
Yes, I am a full time health and fitness coach, working from home, making my own hours and bossing myself around at age 23. Most coaches would have another income source or wouldn’t recommend going full time 8 months into coaching. But for myself, the timing couldn’t have been better. I just graduated from my undergrad degree, moved to Texas and needed to consider whether I wanted to hunt for a job in a gym or public health department, or if I could be ALL IN with Beachbody coaching.
The vital priorities of a coach could take as little as 30 minutes to an hour each day, so if you’re intentional about your time you can still be successful. Many of the most successful coaches worked a full time job while building their business and have kids. They were eventually able to quit their other job, so my point being you don’t have to have an abundance of free time to do what I do.
I am currently working 8 hour days when it feels like two.. because I love my job. I get my top priorities (the essentials) done in the first hour and everything else is extra work I put in to move my business along at a faster pace. I never would have imagined I’d find a job I’m excited to wake up and dedicate my entire day to. I never imagined something like this would create this drive in me.
This business has as much potential as you are willing to give it. By this I mean, of the 450,000 coaches in the US & Canada today, it doesn’t work for everyone. WHY? Because many of these people aren’t patient, are not consistent, and are unwilling. Being patient means that you don’t expect to get rich quick. It means that you know it’s not always going to be easy but you keep the fire burning inside you to push through it. Being consistent means showing up every single day and being a motivator to your followers. I can’t disappear from my social media for days and expect my business to move forward. Consistently doing the vital priorities is bound to bring success. Unwilling, means they are not willing to put themselves out there on social media, they are not willing to invite and share about the opportunity their business has to offer, and they are not willing to make this a priority over other things in life.
The financial potential stems from being patient, consistent, and motivated. I see the potential this business has for my future because It saved me my last 6 months of college. I don’t know where my rent would have come from if it wasn’t for coaching. There are coaches that are my age, have been running the business for 1.5-3 years and are making as much as $2,000-12,000+ PER WEEK, because they show up every day, because they are consistent, patient, and they are CHANGING LIVES. Coaches are bringing their husbands home from work by the age of 35, building their customized dream homes, traveling the world, growing a family.. The potential I see in this business is providing more than a full time income so I can support my family, build a savings, travel, build an orphanage, provide for underserved communities, and so much more.
The investments into businesses whether it’s a small business or a franchise, is often millions of dollars that take years to earn back. I invested $180 into this business that I made back within 3 days… $180 provided me with a full fitness program including workouts, a nutrition guide, portion control containers, a nutrition shake, and new coach training. How many business investors can say they got products from the deal?
We invest in the programs because in order to be confident in sharing that these products are effective, we need to utilize them ourselves. Personally, I wasn’t great at sharing the products until after I was transformed by them. We are proof the products work, and therefore invest ONLY $140-200 into a program to start as a coach.
Is there a monthly fee?
When you think of business owners and all that it entails, do you think about revenue, crunching the numbers and statistics, volume, shipping and handling? Do you think about taking inventory, customer service, hiring employees and renting a space? Well, in this business all of that and all the other business logistics I know nothing about is taken care of for me, for $15 per month. I never have to handle a customers products, get their address & ship it. I never have to worry about tracking the volume my team is generating or commissions.
Secondly, going along with being proof of the product, I have Shakeology on an automatic monthly shipment which is about $95 and is entirely paid for with my commissions. Many people may say Shakeology is expensive, I find the ones who perceive it this way, don’t realize what Shakeology actually is. I’ll save that explanation for another blog (shakeology.com)
I drink Shakeology monthly for 3 reasons: The immense improvements I’ve seen in my health since I’ve begun drinking it, it’s the most delicious and healthiest thing in my meal plan, and it keeps me active as a coach. Being active as a coach means that I qualify for business building incentives and rewards such as free products, bonuses ($), paid vacations, exclusive trainings and more.
There are three TOP things I love most about coaching. The fact that I get to meet new people, get to know them well, and help them achieve their fitness goals, all from the comfort of my own home is amazing in more ways than one. I have met people that I would never have come across in my daily life. I am friends with people across the country whom I have never met in person.
I get messages regularly telling me how much I inspire, motivate and have helped change their life. The most rewarding aspect of this job are those messages that bring me to tears from being so proud of an individual I’ve never even met. Messages like “The dress fits!” Or “I did it! I lost 20 pounds!” “You inspired me and changed my life!” This is part of the job, how amazing is that?
I've heard this so many times the past two years, and I get it, my lovely friends and family are just looking out for me. Often times, "You're going to burnout," is followed by them trying to give me beneficial advice to not do too much all at once and take time to chill the F*** out.
I heard this the other day from a near and dear friend and I couldn't help but laugh.. "You're going to burn out.." My response.. "Yeah but I haven't yet." So this got me thinking what things I have done to avoid the burn out in life with school and work, in fitness with nutrition and exercise, in relationships with long distance and family.
I'm the type of person that when there isn't enough room on my plate, I start stacking tall instead of wide. My Junior year of college I was working 25-30 hours per week while in school full time. My senior year I quit my job, started 2 part time jobs, one outsourcing for a bar, one as a research assistant & went to school full time, juggled with a long distance relationship, THEN decided to pick up a third hobby/job fitness coaching online. All while traveling to Texas, New York, Nicaragua and Washington for school and relationships. If those weren't the most hectic years of my life I would be surprised!
So now my response is, "Yeah but I haven't burnt out yet.." first, because my life now is calm compared to six months ago so I know I'm capable, second because if I do burn out, that doesn't mean I've failed it just means I get a bad cold, a migraine or need to sleep for two days which wouldn't be the worst thing in the world.. and third it means that I obviously have a few tips I could share about how I can juggle so much all at once. I think I'm turning into a mad powerhouse who wakes up each day to GET SHIT DONE, which is definitely something I've learned/become from dodging the burnouts. So wherever you need this in life.. I think these tips will apply:
1) Avoid the overwhelm: (prioritize): If you're starting from level 0 or what feels like -10 on your fitness journey, you likely don't even know where to start. You've seen all these diets, you see all these machines at the gym, you don't know what to get at the store etc. You're overwhelmed. Whether you're overwhelmed in your fitness journey or in school/work/relationships, write down your top tasks that are a no matter what, to accomplish daily.
For example, starting your fitness journey your priorities should be:
1) Eat healthy: (Step one) Seek out nutrition advice & get a plan customized to you.
2) Workout: (Step one) Find a program that will help you reach your goals & you enjoy doing
3) Motivation & support: Get your family on board and figure out your biggest motivator
With school/work/relationships your priorities may be:
1) Get my butt to class
2) Work (3-4 hours)
3) Homework (2-3 hours)
4) Call mom, sister, boyfriend (1 hour)
5) Workout (30 minutes)
SUPER SIMPLE but it's extremely important to write it down like this and check mark the tasks that are completed. I even like to give each task a time frame and set my timer to complete it. Otherwise, the minuscule tasks that aren't top priority will end up taking over most of your time, your day will be over before the most important things are completed and you'll be overwhelmed and behind all week.
2) Don't get bogged down: To get "bogged down" means to let the pile of tasks on your plate wear you down. It's a little different than overwhelm, it's past the point of anxiety. It's kind of like having so much to do you decide just not to do anything. I tend to get bogged down when my mind is coming up with all of these fun and creative ways to move my business forward, my days go by in what seems like 2 hours, and I feel like I've accomplished nothing. So, in order to not get bogged down with everything assigned in school, or your many goals on your fitness journey, make your list from step 1 THEN DO THESE:
1) Write an ongoing list of ideas and tasks that can wait. I typically write out my daily NO MATTER WHAT'S, then draw a dotted line and jot down all the extras that I can start on if I complete the days essential work. The list below the dotted line are things that can roll over to the next day if I don't get to them.
2) Look ahead.. but not too far. Make sure you know what's to come and you have it written down in a planner or on a calendar. Keeping due dates or your exercise schedule in your head will bogg you down and overwhelm you. Having tasks scheduled out and written down means they are out of your head which leaves more room for what's going on right now, instead of focusing on what's to come.
3) Visualization doesn't only have to happen in your head. Get a whiteboard or print out pictures that represent your daily tasks, your future goals, or day's to-do's. It's incredibly advantageous to your success having your lists in front of you and having your goals written down and viewable every day.
3) Environment: The things that surround you will either help you or be in the way. You are less likely to be stressed and overwhelmed if the environment in which you live, work, workout etc is clean and tidy. What's the point in keeping items you never use? My last two years of college I cleaned out my closet nearly every weekend. When I was feeling overwhelmed I'd clean and take trips to Goodwill. My senior year I had nothing but a yoga mat in my living room, no t.v, no clutter or extra stuff. I really think it helped me having the most essential items available and getting rid of everything else that got in the way or would cause clutter. So here are the top three steps to take for improving your environment:
1) If you haven't used it in over 6 months, get rid of it.
2) Ask yourself, can you live without it? Does this help move me forward?
3) Organize work space, workout area, drawers, MAKE YOUR BED.
So really all I had to say was: List your priorities, take note of your thoughts/ideas/tasks that can wait, and get organized to the extreme.
Breakfast: Fruit, Protein, Vegetables, & Carbohydrates
Breakfast is the biggest meal of the day because it’s the FUEL for your day!
Carbohydrates take 2-4 hours to metabolize into energy so you’ll want to consume them for breakfast and lunch to provide balanced energy for your day!
Snack: Fruit & carbohydrate/protein combo
Lunch: Protein, Carbs, Vegetables
Snack: Protein, Fruit, healthy fats
Dinner: Protein and vegetables
No carbs in the form of fruit or bread (any form) should be eaten at dinner. The sugars won’t have time to metabolize and burn off before bed, which will result in your body storing the energy (with potential to store as fat). I play by the rule of thumb that all my carbs should be eaten before 4 pm. Typically, lunch time is my last consumption of carbs in the form of a whole grain tortilla, brown rice or quinoa. Don't be scared of carbs between breakfast-lunch, they are your main energy source to keep you going throughout the day. Just be intentional about when you're consuming them!
Snack: If you feel hungry after dinner EAT. It’s important to select your evening snack with caution as you don’t want a high carbohydrate food item. The only time it’s okay to eat a light carbohydrate item before bed is if you plan to wake up in 6-7 hours to workout. These carbs will likely be utilized as energy during that time. I typically go with a protein shake or a few egg whites to keep my tummy from growling while I try to sleep! Consuming protein before bed will aid in muscle recovery while you sleep! I personally can't go to bed even a little bit hungry.
Going to bed a little hungry isn't a horrible idea, if you're planning on eating breakfast. Your body honestly doesn't need the energy from food while you sleep, and it will metabolize slower too. However, If you don't eat after dinner and don't plan on eating breakfast the next morning, you're in a starvation state and your body will be trying to store everything it can -- making it hard to lose weight.
Yes, I eat 3 snacks a day and 3 meals a day. This keeps my metabolism consistent and my body efficient at burning fat. If you go hungry for hours your body is going to store the foods you then consume because it think’s it will be starving again so it’s saving more to eat off of later on.
Eat. Eat. Eat. If you can’t lose weight – you’re likely not eating enough.
Eat a FULL nutrient dense diet and you’ll see progress.
Check out the free nutrition plans here: