Fitting In Your Fitness:: For Moms

I’m learning that being on the go constantly just comes  along with being a parent. JoMarie is still a little babes, I watch my siblings, cousins, niece and nephew who are all involved in activities and their mamas deserve a medal, there are just not enough hours in the day! If you are like me and attempt to juggle your work and home life, you probably struggle to find time just for you. “Me” time?? What is that? This is why our fitness can suffer and in the big picture, causes us to suffer. We all need a good level of fitness just to keep up with our little ones. I’m sure it can feel like a workout just running after those little feet, but that won’t always be enough. What you need is a good plan, and the skills to improvise to make sure you look after yourself just as well as you’re looking after the baby.  I have been pretty creative and have improvised often since beginning to workout again after baby. From calf raises while waiting at the copier to resistant band pulls at my desk, you just do what you can 😉 

Sneaking away and working out at the gym is great, but for me there is that inevitable Mom guilt. Right now, I do not love taking time away from JoMarie, to go workout. Don’t get me wrong, I do it and it is 100% necessary sometimes, but there are other options as well. Did you know that you can spend quality time with your child as well as exercise? Babies love to be a part of our everyday life. All you need to be mindful of is their safety. Stick to activities that work just one part of your body. There are lots of workouts you can try that focus on just the legs, just the arms, or just your core. I had to skip my shoulder worker the other day so little miss loved me pushing her up into the air and slowly coming back down. She giggled away while I got a killer shoulder workout in. WIN WIN! More on this further down 🙂 

Change it up a little so baby can come along too. Use a backpack style carrier or a sling if your baby is still small enough. Walking and hiking can then become a practical activity for you both. You’ll both enjoy the fresh air, and you’ll get an extra workout from your walk by carrying the extra weight of the babes. If you don’t have time to get out and about, try mixing in some cardio at home or at work by walking or running the step. It’s great for the calves, thighs, and ankles! 

Lifting your little one rhythmically can also provide some strength training to help tone your arms (insert this weeks shoulder workout). Even just ten reps before you change the diaper or pop the little one in the high chair for feeding, can work wonders. Do you ever dance with your baby? This is one of my favorites! Put on some uptempo music, and rock, sway, turn and wiggle with your little one. Have a look at websites like thestir.cafemom.com for track tips. As they become more steady on their feet, this will help secure their balance too.

Of course, there are lots of times when your little one is napping that you can fit in a few quick exercises. Although sometimes it feels more important to get those dishes done or start that laundry, time to feel great about yourself and get a sweat going is just as important! You can increase your fitness by taking on a little bit of your workout program at a time. Look at websites like topworkoutprograms.com to find individual exercises or entire fifteen-minute routines to fill your time. 

Once you are at work, you might feel a little sleepy to your desk. This has been happening to me! I will be going 100 miles a minute in the morning while getting everything ready for the day and when I get to work and sit down, I get a little tired.  Try not to sit too much, spending a little of my time at a standing desk has seemed to help. Walk-and-talks with colleagues help keep your body moving, and we all know we should take the stairs. Go out of your building for lunch and walk a couple of blocks to your lunch venue, or go workout over your lunch break!

Becoming a Mom has put an entire new meaning to the word “selflessness” for me but that in no way means that I no longer find it important to stay active. Working out continues to show me how needed it is and how great I feel when I take that time for me. When and where do you find a few minutes to focus on active fitness?

Let’s Get Social: Workout for Friends

Happy Friday to YOU!!! Oh my gosh it has been a minute since I have blogged and I have to admit, I have missed it a little bit 🙂 I have been a little busy lately and focusing more than ever on really being present to what is right in front of me and thankfully, what has been right in front of me lately has not been my computer screen 😉 More on that later! Today I want to talk about workout out with friends and using our friendships to keep each other motivated.

My aunt sent me a pretty funny group chap with herself and her girlfriends, talking about working out. You could be running a marathon together or texting each other workout jokes, whatever works for you! Friendships are great ways to keep each other accountable.  I have come up with a few things you could try with a friend or two.

When you first start out on your fitness journey, it can be difficult to keep yourself motivated. You can have a week-long streak, then stop because you missed a day and it’s hard to start again. Or boredom, self-consciousness, and doubt can get the best of you. In this case, why not get some friends involved in your workouts. Not only can you all keep each other on track, but you can also all have some laughs along the way.

Dance off the calories

Whether you sign up for a high-intensity Zumba dance workout, a mellow salsa class for beginners, or just enjoy yourselves playing Just Dance on Wii, dancing is a fun but intense exercise. It’s even more fun with a partner. A 30-minute session will burn between 130 and 250 calories, will challenge your brain as you learn the moves, will target your whole body to make you stronger, and will improve balance and coordination. The best part about this exercise is that you can do it anywhere. I would say if you were to walk into my house on a weekend, there is about an 80% chance you would catch me dancing in our kitchen with JoMarie. We love dance parties and the calorie burn is just a bonus. 

Join the gym together

Going to the gym can sometimes feel like self-imposed torture, which doesn’t help your motivation in the slightest. Getting a gym buddy might not make it feel any better, but at least you’ll have someone to cheer you on while you lift weights and push you to stay in plank for a few more seconds. There are even a few partner exercises you could include in your workout to raise the intensity. Having to motivate someone else to stay on track will also encourage you to stick to your gym schedule. In short, you stand a better chance of meeting your gym goals and reaching your targets if you take your friend to the gym with you. Even if it’s not the gym, maybe start a new program with a friend. This way you can keep each other accountable as you will be doing the same workouts as each other. 

Run together

A running buddy may make this exercise a little more exciting. Having someone to run with is an excellent way to see if you’re pushing yourself too hard; if you find it difficult to maintain a conversation while running, you should probably slow your pace a little. However, if your running partner is slightly better than you, then you have a free running coach telling you when to pick up the pace. Why not sign up for a charity run to further motivate yourselves to stay on track? I am currently working on signing up a group of my co-workers to do some charity runs together this year and also using this as some team building 🙂 can’t wait!! 

Relax together

Once you’ve committed to working out together, you and your buddy should make sure to enjoy your rest days together. By keeping each other in line, you can get right back into your routine the next day. Get in the kitchen with a friend and experiment on some new healthy and fun recipes to try!!

Our best girlfriends are special gifts that we should never take for granted! Surround yourself with your friends who are cheering you on as loud as you are cheering for them, there is nothing better than that!!

“When women support each other, incredible things happen”

Post-Baby Fitness

Good evening!! Late night post for you 🙂 I got little miss to sleep, Nick is in bed, and I brewed a cup of coffee for a late night of school work. Yep, school work. So here I sit, blogging and avoiding my school work 😉 I have recently started to workout again since giving birth and thought I would do a little post on that. Currently I am doing the Kayla Itsines 12 week BBG challenge (when I have time to do it) and I’m also getting back into my lifting program. It feels great, but I have learned some things along the way as well. Be nice to your body!! As much as I LOVE my workouts and the feeling I get after a good workout, right now my favorite workouts include morning stretch time with Jo, and planking over her cute little body and watching her smile at the ridiculous silly faces mommy makes at her.

Pregnancy changes your body in many ways, ways that I never even imagined. But I do not just mean changes to our outside appearance. Do you notice how we tend to only focus on the aesthetic side. It’s a bizarre focus really because in many ways, the biggest change is what happens internally. The feeling is indescribable and something I will not try to explain. You just change.  

It has long been suggested that pregnancy alters your internal chemistry in such a way that fitness is harder to achieve. Sure, there’s some biological basis to it as well. There’s also the fact that when you have a new baby – and despite what celebrity magazines proclaim – you’re not focused on “getting your body back”. I LOVE health and fitness and I received many questions asking if I was just going crazy not being able to workout, but honestly, no. It just hasn’t been my focus, but now that I have gotten the go ahead from my Doctor, I have started to workout again and I am learning to love my post-pregnancy body, one step at a time 🙂 It’s actually all pretty freaking beautiful! Your body just carried this little human, pushed the baby out of you, and now your body is healing so that you can live your life chasing that little human around for the next 18 years 😉 

So you’ve got your postpartum body and it is different; it’s inevitable. So is this the end? Are you doomed with a “mom body” as people call it, for the end of time? 

Of course not. Take, for example, athletes. Tennis star Kim Clijsters gave birth to daughter Jada and then came back to win the US Open. British athlete Jessica Ennis-Hill became World Champion after having her son. And these are the elites! So of course you can return to your previous fitness form – and surpass it if you so choose to. Sure, there are some things that regardless how many burpees you do or weights you lift, some things will always be different. But is that so bad? What’s important is to get to a point where you love your body and are proud of it and feel beautiful if your own mommy skin 🙂 

But how?

#1 – Reintroduce Yourself Slowly

So slowly. So very, very slowly. This is a marathon and it’s also a marathon you’re not prepared for – so be careful with it. I will be honest with you all and say I made this mistake. I was SO excited to get my first lift in after the Doctor gave me to go that I jumped right in and tried the weight I was lifting during pregnancy. Well…. I just took 6 weeks off and you lose muscle fast! I had some pretty sore core muscles (and not the good sore) and I felt pretty silly with myself. It’s not worth it!! Take it slow! 

The best way to begin is with something simple, like walking. Walking is good! This is made even easier in that you can team it with a stroller, so you get a little baby time as well. The key step is to support your body. If you have any previous injuries, tape them. Use support wherever you need to: thighs, bra, any areas you are concerned about. Make sure you have the right shoes for the job, I’m huge into reviews before I buy things, here are some reviews of the best walking shoes for women

A walk around the block a few times a week is a good way to begin. Or mall walking with your babes in the stroller during the winter months! 

#2 – Forget What You Knew Before

Ding ding ding! I need to take my own advice! If you used to be able to do X number of reps or run for X number of miles, then forget them. You can use them as goals if you really want to, but generally, it’s best to forget those numbers and create all new numbers for yourself! 

If you push to try and regain your previous stats, then you’re facing an uphill battle that you don’t need. Instead, set new records and teach yourself to find assurance in them as they improve. It doesn’t matter what you could do a year ago; look at how you compare to what you could do a week ago.

#3 – Swim

Swimming is great for your body in a variety of ways, but it’s particularly good for the new Mom. It’s also something you can share with your child as they get older. Nick and I were just chatting how we can’t wait to take JoMarie swimming for the first time! Not only is swimming a decent cardio workout, but it will also help toned and strong – all in the supportive environment of good old H20.

Just remember to take it easy on yourself and love your body! The changes can be so hard, but they are so beautiful as well. Loving your baby is your main focus right now, everything else will come when it’s supposed to 🙂

Monday/Halloween Workout!

Good Morning and Happy Halloween for my readers who celebrate this Holiday! I am little bummed, I have class on Monday night’s so I do not get to participate in the Halloween fun and seeing all the cute little ones dressed up! So while you are all handing out candy or taking your children trick or treating, just think of poor me… sitting in class…. big and pregnant… eating candy! 😉 LOL kidding!! I mean, I probably will be eating candy but I’m not that upset about being in class tonight!

I have came up with a “fun” workout for all of us!! This can be done right in your living room in between passing out candy tonight! No equipment needed. Why not take on a workout challenge in between eating candy?!? This will start your week off right! Do it once or 5 times, whatever you would like. Let’s just get your heart pumping and legs shaking! Enjoy 🙂

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 Jumping Jacks

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Side to Side Lunges

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High Knees

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Tricep Dips

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Pulse Sumo Squats

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Happy Halloween!!!!

WHY WAIT: Personalized Fitness Plan Discount

Happy Friday!! Who else is loving this transition to Fall weather?? It is beautiful and the air is crisp and I am LOVING it. I have some fun news today you guys 🙂 I have been doing a handful of personalized workout programs lately and it has reminded me how much I love designing them to help others!! This time of year really is a perfect time to set some new goals and get after them.  Some people tend to go into hibernation mode during Fall and Winter OR you can take it as an opportunity to be your best self!!

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Some of you have been messaging me with questions on my programs and it got me thinking, why not kick off the Fall season with a sale!! Between now and 10/21 I am offering 15% off all of my workout programs. You can find these under the “services” tab on my blog 🙂 I offer a 4, 8, or 12 week program but if you are interested in something else, just email me at Mygoodnessblog@gmail.com

I have witnessed many of my clients, as well as with myself personally, what dedicating yourself to a healthy lifestyle can do! Not just physically, but mentally as well. When you dedicate yourself to something for YOU and stick with it, it brings out our best self! You can find client testimonials on my services page. The below picture shows my progress over a year of living out a consistent, healthy lifestyle. My body is looking a little different these days, being I’m 8 months pregnant 😉 but I have thankfully been able to carry that lifestyle with me throughout my pregnancy which has been a huge factor in having a smooth experience. I have such a passion for helping others feel great in their own skin and I have been blessed to be able to help so many awesome people since starting my blog, it’s been a really fun adventure that I see continuing for a long time!

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Let me know if you have any questions!! Be sure to enter code WHYWAIT at checkout for the 15% discount. You will then receive an email from me within the next couple of days where we will communicate your specific wants/needs for your program and I will get started!! CHEERS to a happy and healthy rest of 2016, make yourself proud!!!!

Pregnancy Health Tips: How To Look After Yourself And Your Baby

Happy Monday!!! I hope everyone had a wonderful weekend. I was on the go between class, having family in town and baby shower #2, it was a really great weekend!! I wanted to do a health related post today on what is currently consuming my world 🙂 PREGNANCY!  I have learned SOOO much from other blogger mommies about pregnancy and being a first time mom, and I wanted to share some of the tips that have helped me have a healthy pregnancy. Enjoy 🙂

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Pregnancy is an incredible feat of nature, I mean that, it seriously is!!  It’s amazing to think that the human body is capable of nurturing another little body inside, and even before becoming pregnant myself, I have always been in complete awe of the entire process, the good and the bad is all just pretty amazing to me. Most women experience many highs during pregnancy, but there may also be lows. Pregnancy can take its toll on your mental and physical health, so it’s really important to look after yourself. Here are some top pregnancy tips to help you and your baby stay fit and healthy throughout your unique journey. 

Rest

Having a baby growing inside you is hard work. Many mamas experience tiredness throughout pregnancy, so rest is essential. I’m still trying to grasp the concept of fitting REST into my life, but I’m getting better at it! Whether you’re working, or running errands all the time, it’s important to take time to relax and recover. Even the simplest tasks can become more demanding, especially in the latter stages. Ask for help when you need it, and take regular breaks. Your body will tell you when you need to slow down, so listen to it. It’s common to suffer from sleep problems during pregnancy. Try using pregnancy pillows to help you get more comfortable. Warm baths have come highly recommended from other moms, soothing music and a massage can also be beneficial. I’m thinking of scheduling my first prenatal massage soon and I’m already excited for it! 

Healthy eating

It’s more important than ever to eat well when you’re expecting. You’ll need plenty of energy and essential nutrients and vitamins. Start taking folic acid supplements as soon as you decide to try for a baby or you find out that you’re pregnant. Eat a balanced diet full of whole grains, fruit and vegetables, and protein-rich foods. Try to avoid fatty, sugary foods. Contrary to popular belief, you don’t need to eat a lot more when you’re pregnant. An extra 200 calories per day in the third trimester should suffice. I remember my girlfriend explaining to me when I told her she needs to be eating more when she was pregnant, that all of the nutrients and goodness goes to her baby first and then everything extra goes to the Mom, so the “eating for two” saying is a little over the top. 

Dental care

Hormonal changes during pregnancy increase your risk of certain health problems, including gum disease. Dentists like those at SF Dental recommend regular checks for pregnant women. Gum disease is caused by harmful bacteria. It is characterized by bleeding and swollen gums. Mild gum disease can be treated, but severe gum disease causes irreparable damage. Gum disease is the most common cause of adult tooth loss. Studies show that it could also increase the risk of premature labor and complications during birth. If you are pregnant, make sure you see your dentist on a regular basis. If you spot warning signs, such as bleeding gums, call and make an appointment as soon as possible. This is not something I took super seriously until talking with some friends and I’m so glad I got into my dentist while pregnant to be sure all is well! 

Keeping fit

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You may not feel like exercising when you’re tired and struggling to feel comfortable. But working out can make a world of difference. When you’re pregnant, you may not be able to exercise like you used to. But there are plenty of activities you can do. Swimming, yoga, and walking are all great choices for pregnant women. Each Doctor has their own belief on this so just communicate with YOUR Doctor when deciding what you can and cannot do throughout your 9 months of pregnancy. Getting out clears your head, and exercise also helps to keep you fit and strong. Many women lack confidence and feel unattractive when they’re pregnant, I think we all experience this sometime throughout being pregnant. Working out can help to boost your self-esteem, and prevent you from gaining a substantial amount of weight. For me, working out helps my energy levels. When I’m feeling sluggish, a trip to the gym over my lunch hour always helps me have that hop back in my step for the rest of the day. 

When you’re pregnant, you don’t just have your health and well-being to consider. We also always have our baby in mind. Take these tips on board to boost your health and well-being and protect your little one. Thanks for coming by today!! 🙂 Until next time…

Weekly Goodness: Take 49

Happy Friday!! I couldn’t be more happy that this day is here. Holy cow it’s been a whirl wind this week with Nick finally recovering fully from his sick bug and me picking up right where he left off… the next to nothing immune system while pregnant got the best of me! BUT hopefully I’m about to the end of this crud and can enjoy a beautiful weekend ahead. We have another baby shower this weekend and I can’t WAIT! My Mom and Grandma are coming up for this one so I’m extra excited to have some family time over the weekend. I hope you are all doing well and enjoying this beautiful weather (for those of you in the Midwest) The change of seasons between Summer and Fall is my absolute favorite. Let’s jump in to some goodness happening over here shall we?

Between my first baby shower last Thursday evening (I promise to do a baby shower recap post soon for those of you who have asked!), having our niece and nephew for a slumber part last Friday, and football game on Saturday, last weekend flew by and I’ve been attempting to take is easy this week but it’s also been busy with work, school, and blog stuff, where surprisingly this week flew by!

One thing I wanted to be sure to share with all of my IdealFit lovers today… Now until October 4th IdealFit has a fun sale going on! As many of you have noticed and asked me about, they are coming out with a lot of new protein flavors.  Well for this sale you can get 1 tub of your favorite protein, THREE sample packs of other protein  you may want to try, AND 1 shaker bottle (the easy to take on the go bottles that blends your protein and liquid together. I take one every day to work so my protein is ready to go after my lunch hour workout) anywho… all of this for $49.99. You guys… this is a great sale so if you are up for your protein and want to experiment with some more flavors, go to my link and take advantage!!! I use to pay literally $80.00 just for protein that wasn’t even that great and now to be able to get awesome lean protein, three samples, and a blender bottle for $49.99?!? Yes please! I have told many of you, I’m LOVING the strawberry protein flavor right now with unsweetened vanilla almond milk! www.idealfit.com/jordyn 

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I have three new workout programs that went out just today and I can’t WAIT for these super motivated ladies to get started!! You will all do so great and I will be here every step of the way!!

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Nick and I tried a new recipe last weekend that I will be sharing with you all this coming week. If you love shrimp, comfort food, and an easy crockpot meal, be sure to stop in 🙂

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Lastly just some random snaps on my camera roll from this week! Have such a great weekend all and focus on what really matters and forget the rest!

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12 Ways You Can Keep Fit Without The Gym

Hi all! I hope your weekend has been everything you wanted it to be!! We had such a nice and relaxing weekend.  Today has been full of workouts, meal prep, weekly prep, and planning as we jump into a busy rest of our month.  Something so important to my hubby and I is fitting in workouts, no matter how busy our schedules get. Although our routine is the gym, its good to switch it up sometimes too! When it comes to starting a fitness regime, you can often dread the idea of going to the gym. It can be daunting for a lot of people, and if you can relate to that, I promise you are not alone! The good news is, you don’t need a gym to get fit. With exercises, you can do outdoors at your own pace, or even at home, you won’t ever need to worry about a gym membership again if that is something you are not in to. Read on for some great ways you can stay fit and avoid the gym.  Even if you are a gym person like me, consider some of the below exercises for variety… results are ALL about variety 😉 I know I say that all of the time but that is only because I believe it so much! 

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  1. 1) Buy a bike

Cycling is a fantastic way to lose weight, improve your health and get you outside. The benefits of cycling are endless, and because it’s easier on your joints, it’s suitable for almost everyone. You can enjoy seeing more of your local area, as well as improving your fitness levels and losing weight. It can help lessen the effects of depression and anxiety, as well as helping to decrease stress levels. Cycling is also helpful for saving money, as you’ll be less likely to use your car as often. Keeping fit and saving money sounds good to us.

  1. 2) Invest in a home gym

A home gym is a great idea to keep fit without leaving the house. I know for some busy parents, getting to the gym just too much and not a good fit for your family. You can start off little and build it up, depending on how much room you have. If space is an issue, you can read more about the best folding treadmills so you can easily store your gym gear away. If you want to create the dream home gym, then firstly you need to consider your budget and the amount of space you want to dedicate to it. Then you need to decide what equipment you want in the gym. The basics such as a barbell and plate set, a bench, and a punchbag are great ways to start it off. You can then move on to spin bikes or any other equipment you want to try. If you really want that gym experience in the comfort of your own home, then add mirrors so you can watch your form. Also, ensure you use proper gym flooring to minimize noise and help your equipment last longer.

  1. 3) Go swimming

Swimming is a fantastic way to keep fit and tone up. This is something I wish I did!! Doing lengths in the pool works most of the muscle groups, and burns calories too. If you are new to swimming, most pools offer lessons so that you can learn the best techniques. There are also other classes to consider such as aqua aerobics or aqua jogging.

  1. 4) Dance the pounds away

If you want a fun way to exercise, then dancing could be what you need. It is suitable for all age groups and abilities – all you need is a positive attitude. You’ll enjoy dancing away to great music, and you won’t even notice that you are exercising. It also helps to improve balance and coordination, so you’ll soon master the moves.

  1. 5) Buy an exercise DVD

If you feel a little self-conscious to go to the gym, then purchase a fitness DVD. There are so many different ones out there that you can target any area of your body. You can also do anything from cardio to yoga, so you are sure to find something that suits you. The best thing is it can be done in the comfort of your living room, and you can take breaks when you need to.

  1. 6) Try rollerblading or skating

Both of these offer an excellent way to tone up your legs and have fun while losing weight. You have to concentrate to stay balanced, which helps improve the muscles in your buttocks. You’ll soon notice how great your legs are looking after a few sessions. It’s also something that you can do with the kids or even your family dog if you are really good 😉 

  1. 7) Have a goal

Always have a goal in mind! Short term or long term, either way, having a goal in mind for yourself helps keep us motivated. My current short term goals is to stay as active as possible throughout my pregnancy, all while keeping our little girl’s safety first! If you sign up for an event, such as a cycling tournament or 5k run, then you’ll be more likely to stay motivated. This can be useful if you know you can lack the motivation to keep fit. It helps keep you going on the days when you want to stay in bed. If you are looking to get in shape for a holiday, you can even try the old method of sticking a photo of yourself in great shape to the fridge to remind yourself why you’re sticking to your regime.

  1. 8) Keep it simple

Sometimes, it can be tempting to throw yourself into a new routine. This can often lead to burnout or feel less motivated when you don’t get the quick results you wanted. It can help to start off simple. Things like push-ups, calf raises, and crunches are all great ways to help tone your body, and combined with walking make for a great beginners routine. You can find some great circuit ideas to kickstart your workout regime.

  1. 9) Watch your diet

If you are putting in hard work with your fitness, it makes sense that you do the same with your diet as well. Make sure that you are eating the right foods, and cutting back on junk food and unhealthy snacks. This will help you lose weight quicker, and will pair with all of the hard work you are doing with your fitness to provide the results you are working towards. 

  1. 10) Always consult a health professional first

Don’t try a new exercise regime before consulting your doctor first. They will know of any medical issues you have, and also anything that may make certain workouts harder. They can also recommend exercises that will work for you, as well as nutritional advice.

  1. 11) Find a workout buddy

If you want to stay on track, then getting a friend to come along with you can work wonders. You’ll be depending on each other, so there’ll be no excuses. I workout my best when my husband and I are able to workout together, having someone else with you just seems to push you harder. 

  1. 12) Have fun with it

Exercise shouldn’t feel like a chore; you should enjoy doing it!  Finding the exercises that make you feel better are key to achieving results as you’ll be more likely to stick to them. It also helps when you have a workout plan that doesn’t involve the gym as you’ll find it harder to make excuses not to keep fit.

Have a great evening and start to your week everyone!! Thanks for stopping by today!

 

Quick Tips For A Lifestyle Change

For many of us, we all like the idea of a healthier lifestyle. But not many of us have the motivation to make it happen and then actually stick with it! It can be hard at first to develop the habits necessary to incorporate consistent healthy eating and workouts as well as everything else it takes to turn your life around. Which is why I thought it would be a great idea to share with you some quick and easy ways to get started. What this should do is create a good foundation for you to build upon. I hope it inspires you to consider your lifestyle and make some changes today. I have found many times when we are not happy or secure in our lives it has nothing to do with others, and strictly to do with something we need to change personally in our daily lives to start living out a consistent and healthy lifestyle

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Concentrate on what you eat

A lot of what we get out of our bodies is through what we eat. I tell every single client of mine that you can do killer workouts every single day, but if you are not fueling your body with what it needs and are giving it junk, those workouts will be nothing for you.  It’s important to nourish our body with the right fuel to get through each day. So gauging on cheeseburgers is just not going to cut it. For many, people start by considering a healthier balanced diet. Ensuring that they get all the vitamins and nutrients their bodies need. However, some people like to take the opportunity of a lifestyle change and consider a whole new way of eating. Perhaps considering things like vegetarianism, taking on the Whole 30 challenge, or trying the paleo diet. With all of these, many people are put off with what they can and can’t eat. But thankfully these days there is plenty of information online, recipe books to order and even a vegan baking course to consider. Making it much easier to make those lifestyle changes you want to do. If you are able to live out a balanced and clean mainly diet on your own without taking on an entire new way to eating, that is just as great! My advice with this is gain knowledge on the foods you are eating! What are you actually putting into your body each day.  Check out the major benefits of just making simple changes. Like why whole wheat is so much better for you than regular white breads, how adding chia seeds and flax seeds into your smoothy boosts your brain, why adding a big handful of spinach to your salads is so much better for you than simply using regular lettuce. RESEARCH! It’s all pretty interesting

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Take regular exercise

Exercise is a big way you can change your lifestyle. Many people will complain about their lack of energy or how breathless they can become when doing simple tasks. Your fitness levels are a big factor for how you feel. For some, the thought of heading to a gym each day puts you off because you feel you do not have the time, or you are intimidated by the gym (both valid thoughts but not excuses to not workout). Exercising regularly is more about just being more active. This might mean walking more, or utilising your home for workouts and exercises. Doing this a few times each week should slowly build up your fitness levels. I have been active my entire life, but it wasn’t until I did some personalized plans for me that I really noticed the changes that workouts make in both the physical but also mental aspect of my life. I’m currently putting 3 personalized fitness plans together for some very motivated people and I can’t WAIT for them to get started on their workouts! 

Work on your mindset

Many of us can forget the impact our mental mindset has on our lives. This is our biggest enemy, if you do not have a strong mindset, living out a healthy lifestyle can be so hard!  Comparisons are a huge part of this. So many of us get discouraged when trying to live out a healthy life because we compare ourselves to others, while some comparison is healthy and completely normal, if you find yourself feeling upset, defeated, or annoyed when comparing yourself, its time to step back and focus on YOUR life and YOUR journey, not others!  If we have a negative thought process, then the chances are we will talk and act in a negative manner. Consider your mindset and how things are for you at the moment. Do you see the glass as half full or half empty? This is where practicing positive thinking techniques could transform your mindset. Life is WAY too short to live in a negative mindset.  

Increase the amount of water you drink

Water is a great way to boost your lifestyle. Not only does it have a great effect on your skin condition and tone. But it can also lift your mood, boost your energy levels and aid you in to a better quality of sleep. All while keeping your body hydrated and feeling good. If you start with anything, then increasing your water to the recommended daily allowance of at least two litres a day would be a great place to start.

I hope this has inspired you to consider your lifestyle and make some changes. Have a fun filled Sunday all!! 

Weekly Goodness:: Take 46

Happy Friday!! Fall is in the air the last few days here and I am LOVING it! Sleeping with windows open is so refreshing. Last night we sat outside in sweatshirts while playing with the dogs and right then I decided, Fall, I’m ready for you 🙂 I hope you all had a great week and are looking forward to the weekend. We have some family time planned and just relaxing. This is the only weekend where I am not currently in a class so having a weekend of no homework stress or worries will be so nice and we are looking forward to just relaxing at home some of the weekend.

This last week was a great week! It flew by (like them all). Last Friday evening we went to see Luke Bryan in concert for our anniversary and had such a fun time! The following night we had our niece and nephew spend the night and oh my gosh you guys, they are at such fun ages right now.  We always have a blast with them, but now that we are mentally, physically, and emotionally preparing for our baby to arrive, being around these two cuties is pretty awesome! Not to mention it helps get our crazy dogs ready to have some little feet around ruling our home 😉

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Workouts were pretty strong this week, even with my super cute shoe I have to wear from breaking my toe. I’m still feeling really good energy wise and I’m trying to fit in all the workouts I can while I feel great as I’m sure some discomfort will be coming with my 3rd trimester of pregnancy… OR not, and that would be just fine too!

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A couple things for you guys around the web this week. We received these seriously adorable headbands for our little miss from AniBabee, who has a shop on Etsy. She has the cutest stuff and it is very reasonably priced and would make perfect gifts if you are looking for any special little girls in your life. Thank you AniBabee, we love these!! Speaking of cute Etsy shops, I cannot wait to do a nursery reveal for you all!!! We are not ready yet, but her nursery is coming together so quickly and we have found some awesome finds on Etsy and I will be sharing them all with you.  Also, Old Navy is having a big online sale this weekend. 40% off absolutely everything and if you like a good sale like me, you might want to start your Saturday morning off with some online shopping 🙂

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Online exclusive. Buy now, wear forever. 40% off everything. No exclusions. Ends Sunday, 8/28. Discount applied at checkout. See details.

Congrats to Andie T for being randomly selected for the IdealFit Protein giveaway and for rocking my August core challenge!! Thanks for your support on MyGoodnessblog Andie!! Also, two other lucky ladies will be receiving some sample packs of protein from IdealFit 🙂 Thank you all for your continued love over here in my little corner of the blogging world, it means more than you know! Stay tuned for Septembers FULL BODY at home challenge.

Happy Weekend!!