Category Archives: Motivation

6 ways to flip your body-shaming script

I reposted an article on Facebook about moms putting on their swimsuits and getting out with their kids.  Instead of hiding in the back ground ashamed of a body they aren’t super happy with.

There are some days when that is easier than others.  Sometimes the negative self talk can really mess with you and keep you from interacting or participating in life.

We can place part of the blame for body shaming on the media: “It’s not enough to be skinny anymore — now you need to have visible ab muscles, super-toned yoga shoulders, a skinny waist and other social media-manifested benchmarks such as the ‘thigh gap,’” says Chicago-based body-image expert Leslie Goldman.

Here are 6 ways to acknowledge the self-talk, work through it, and get past it.

1. Focus on the tangible.

Thoughts are just that, thoughts.  Sometimes our perception of ourselves hazes reality.  When you find that your are hating on yourself, stop, and focus on what you ‘can do’ rather than what you ‘are.’

I know a common phrase in my vocabulary is ‘I’m a hot mess!’ Sometimes is jokingly, but others that’s exactly what I feel like I am. So, in that situation, take a moment and concentrating on being strong 💪 or what I have accomplished that day ✅ can change the mindset and reminding me of what I can do!

Chances are the things you can do have nothing to do with your dress size. 😉 

2. Put Thoughts in Their Place

It isn’t easy, but it’s helpful to reframe the concept of thoughts, which takes away some of their power to make us feel bad about ourselves, says Holly Parker, Ph.D., a psychotherapist at the Edith Nourse Rogers Memorial Veterans Hospital in Bedford, Massachusetts, Harvard University lecturer and author of When Reality Bites: How Denial Helps and What to Do When It Hurts.

To help people reframe how they view the thoughts that enter their minds, Parker suggests visualizing that you’re walking through a grocery store and looking at all the products. “Do you buy everything? No,” she says. “You might pull something off a shelf, look at it and then put it back. Try thinking about thoughts in same way.” Not all thoughts are relevant or worth your attention, practice paying closer attention to your inner dialogue and decide what is truly relevant for you.

3. Separate ‘Thought’ from ‘Judgement’

Most of us are wired to accept our negative thoughts without question but scrutinize and doubt positive ones, Parker says. So when you look in the mirror and think, “I’m gross,” it can feel like you’re stating a fact, but you’re not. Being mindful helps you realize you’re making a judgment, not stating a reality.

4. Don’t Ignore the Negaive Self-Talk

If someone feels sad and another person tells him or her to stop being so negative, Parker continues, “It’s invalidating and can make you feel worse and unheard.” Rather than trying to silence that negative voice, acknowledge that the thought came up, she says.  “Changing how [people] talk to themselves is about promoting more accuracy and self-compassion, because negative labels or statements can feel like facts when they’re not.”

5. Stop Comparing Yourself

I know what I just said about acknowledging negative self-talk, but you need to stop lamenting, “Why don’t I look like Beyonce/Taylor Swift/(insert celebrity here)?”

For one thing, celebs, Instagram influencers, and even your Facebook friends who post “thinspiration” selfies on the reg, have learned how to position themselves in photos just right, so you’re seeing them at their absolute best. Factor in Photoshop, filters and editing, and you’ve got a recipe for body envy.

Every person is on their own body journey, you are not them, so your journey does not and will never look like their’s.  So comparission is asinine, it’s 🍎 to 🍊 

6. Be a Friend to Yourself.

We tolerate talk from ourselves that we would never tolerate from another person.  Think of it this way, the comments you make to yourself, would you look another person in the eye and say it to them?!  Would you call your grandmother a ‘fat pig’ for eating an extra slice of pizza?  I wouldn’t (my grandma would whip me with whatever hard object was in reach 😉)

It isn’t easy to retrain the brain to be compassionate and reasonable after a lifelong barrage of media and social pressure about how we look. But, everyday practice will help you become, and remain, aware of how you treat yourself on a daily basis.

If you are working on fitness and/or nutrition goals recognize your progress, even the little wins, each day.  Find an accountability partner or group that can help you stay motivated on the days when your self-critiques are la little harsher than they should be.

As always leave your comments and questions below or on Facebook and Instagram.

See you on the other side!!

Fitlosophy Fitspiration Journal: 16 Weeks of Guided Fitness Inspiration, Goal Getter

Help reduce exercise-induced inflammation!

“EAT YOUR VEGETABLES!”

We have all heard or said the phrase a million times in our lives.

We all know that produce is good for us, but many people don’t always know “WHY”

I do a lot of research when I am highlighting my favorite foods, and come across many articles that give the information so much better than I could write it.  The following is a portion of one such article written by Trevor Thieme C.S.C.S. A link to Full article below.




… Odds are you, [like many people, have ignored advice to “eat your veggies” at some point or] for even your entire life. Your mom nagged you about eating your broccoli and Brussels sprouts. Your doctor advises you to “eat the rainbow.” And you likely have at least one vegan friend who wants to convert you — or at the very least replace some of the meat in your largely carnivorous diet with plants. Even Michelle Obama has got in on the act, imploring you and every other American to eat more fruits and veggies. And like Murphy (and most other Americans), odds are you don’t listen: Only 1 in 10 people in the United States eat the recommended five servings of fruits and vegetables a day, according to a report from the CDC.

That’s a problem. “If you’re not eating at least two servings of fruits and three servings of vegetables per day, you’re not building ‘foundational health,’ which is key for preventing disease and supporting athletic performance,” says Susan Kleiner, PhD, R.D., author of The Powerfood Nutrition Plan. If she had her way, you’d eat eight servings.

While nutritionists have long known about the athletic advantages of increasing protein intake, they’re only just beginning to comprehend the fitness benefits of eating more phytonutrients — bioactive (i.e., body-boosting) compounds found in fruits, vegetables, grains, and other “phyto” (plant) foods.

“One of the most exciting benefits of phytonutrients is their strong antioxidant potential, disarming free radicals that wreak havoc in the body,” says Kleiner. “But it’s also bigger than that—scientists are learning that some phytonutrients seem go deep into the genetic matrix, turning on and off genes that protect us from disease development.”

That potential of phytonutrients to bolster the immune system is hugely important for athletes, who often run themselves down through overtraining. “One of the biggest things that holds athletes back is getting sick, and research shows that some phytonutrients can act as prebiotics, stimulating the growth of bacteria in your gut, thus helping to boost immunity,” says Kleiner.

Polyphenols — found in abundance in green tea — are among them, according to Japanese researchers.

But perhaps the greatest benefit of phytonutrients — especially as far as athletes are concerned — is their ability to fight exercise-induced inflammation. “The nature of training is to tear the body down, and the body is extraordinary in its ability to repair and rebuild its tissues to become stronger,” says Kleiner. “But part of that process involves an inflammatory response — inflammatory cells rush to the damaged tissue, heat it up, and begin repairing it.”

If you’ve ever felt sore a couple of days after a tough workout (a phenomenon known as delayed onset muscle soreness, or DOMS), you’ve felt the inflammatory process at work. A little inflammation is a good thing — it helps your muscles adapt to the demands of training (and you to become more powerful). “But if you don’t have enough anti-inflammatory factors in your body, the inflammation process can proceed unchecked, which can delay recovery,” says Kleiner.

Fortunately, you don’t have to eat every single plant to reap the benefits; you just have to eat a variety of them, according to Kleiner. “And by variety, I mean not only among food groups, but also within food groups,” she says. In other words, while you might love bananas, Amaranth, and Swiss chard, don’t just eat bananas, Amaranth, and Swiss chard. Becoming stuck in a dietary routine is just as detrimental as getting stuck in training rut.
Click for suggestions on what to eat to stay out of a food rut


In short, your mom, doctor, and vegan friend were right — you should eat a greater number and variety of colorful fruits and vegetables. “And whenever possible, skip pills for whole foods,” says Kleiner. “There’s a lot we have yet to discover about phytonutrients, but one thing we do know is that they’re more potent when they work synergistically with other nutrients in foods than when they’re taken [and working] alone.”

Click Here for the full article by Trevor Theime C.S.C.S

As always leave your comments and questions here, or on Facebook or Instagram

I will see you on the other side.

Fitness Just for Moms!!

Many moms struggle with getting there core strength back after having kids.  This is probably the question I get most from moms, “how do I get ‘this’ (grabbing ab skin) to go away?!?”

As a mom I get it, growing a human takes a toll on your body.  It also took the better portion of a year to do it!!!  So the first thing to remember is patience and consistency will be your friend.  Also, I am not a medical doctor, so when you can start exercising again is between you and your Doc, every woman is different.

Here is a great interview with Jericho McMatthews, co-creator of Core De Force,an MMA styled, core building, sweat producing, endorphins releasing workout!

Jericho had her first child in April of 2015, so she has first hand experience of what it is like to go from post baby to athlete body.

As interviewed by Amy Klein

Q: When is a good time for a new mom to start getting in shape?

Jericho McMatthews: Obviously it depends on the doctor’s orders. If you have a vaginal delivery, it’s usually 2-4 weeks. If you have a C-section, it’s around six weeks. After having my son, I was the most deconditioned I’d been since I can remember. As a trainer I’d kept myself in peak condition—even during pregnancy. I was teaching roughly nine classes a week until my eighth month. I delivered six days past my due date and ended up with an unexpected C-section. I remember trying to sit up—I didn’t have the core strength, which was such a new feeling for me. After my first workout—a 30-minute high-intensity interval training (HIIT)—I cried. It was so emotional for me because I knew what I had ahead of me to get back into great physical shape. My body was telling me to start slower, so I modified when needed and my fitness came back fairly quickly.

Q:
How can a new mom find the time and energy for working out?

Jericho McMatthews: I feel like those first several weeks are such a blur. You’re so exhausted, you’re trying to figure out a new schedule and a new groove to get into. What I would advise for new moms is to not focus on the scale or looking a certain way, rather to focus on being healthy and happy, along with the health and happiness of your baby. Focusing solely on the scale or shape of your body is just detrimental to the psyche.

Q
: Do you think there’s a lot of pressure to get your body back?

Jericho McMatthews: Absolutely. There are so many unrealistic expectations placed on new moms to bounce back to their pre-baby body when every new mom’s journey and circumstances are so very different. It makes me sad to hear about women giving up on breastfeeding so they can go on a crazy diet to drop the pounds. Listen to your body and be patient with yourself—don’t beat yourself up if you don’t workout. If your baby is teething or has a fever you might have to miss your workout. Since your child is now your first priority, things are going to happen and you have to roll with it. Be flexible and do your best!

Q
: With everything going on, why do you think a mom should try to get back in shape?

Jericho McMatthews: I think the most important thing about being strong is what it does for your confidence, your self-esteem. It’s a ripple effect that improves all areas of your life. Being in shape helps you sleep better, makes you happier from the inside out. Also, when so much of our youth is overweight, it’s extremely important to set an example. It’s a form of self-respect. Treating your body well, eating healthy food, and exercising are all ways of showing respect for yourself.

Q
: Why is core work so important for new moms?

Jericho McMatthews: Those are the muscles that are the most deconditioned during pregnancy—they get stretched out. Your core is everything—it helps you with your posture, helps to prevent low-back pain, supports your pelvic area, but it’s the muscle group we lose the most during pregnancy, so that’s where we need to work to get back to where we were. Even women that don’t have C-sections will have weak pelvic muscles.
Some women believe that after giving birth they are damaged. But your entire body is connected and with a total body transformation program like CORE DE FORCE, you can get your body back in shape while having some fun. You just need to be patient and stick with it.

The program offers both cardio and resistance-training workouts, and we engage the core muscles with each move by focusing on core rotational movement. So, it’s really perfect for new moms who want to strengthen their core.

Q: And you can do CORE DE FORCE from your home?

Jericho McMatthews: Yes! Which is so helpful for new moms who struggle with getting to a gym and having to pay for daycare. At-home workouts is where it’s at for new moms who don’t have a lot of time, where they can’t go anywhere to do a workout. With Beachbody On Demand, there are so many options for quick, effective workouts new moms can do at home.
                          

Q: How does CORE DE FORCE strengthen the core, specifically?
Jericho McMatthews: Our core extends way beyond our “abs” and has three-dimensional depth and functional movement in all three planes of motion. Mixed martial arts is one of the best ways to train and strengthen the entire core, since striking combinations require full-body rotation with force generated by the core. We focus and emphasize this type of work in CORE DE FORCE along with isolated core exercises that build functional strength from the inside out.
Q: Is it really possible to get your body “back?”
Jericho McMatthews: Yes, but patience is key. There are many factors that play an important role in weight loss for new moms, which vary from person to person. Hormones, genetics, and lifestyle can make a huge difference in the process. Being sleep-deprived produces more cortisol, which is the stress hormone that makes your body hang onto weight. But it is possible. You do the best you can, and in a lot of cases, your body might not look exactly the same. I hope women can be okay with that—because in the end, you have a beautiful child and that’s comparable to nothing!

Just remember to keep moving and listen to your body, rest is just as important to your health as good food and exercise!

As Always you can post your questions and comments here on, Facebook or Instagram

*All links are affiliate links, Thank you in advance for your support!*

See you on the other side!!

Get Refreshed!!

I would like to start off with, yes this post has a product you can purchase and yes I make a commission if you do!  There my CYA is here and I can get on with it😉


It’s Refresh time again, and I’m putting it out there because any diet change, even a 3 day cleanse can be challenging for some.

I try to do this cleanse about once a quarter, but more often if I feel sluggish or just “off.”

I love it because it’s only 3 days, the meal prep is easy and I feel better when it’s done.

This time I’ve added a video from Carl Daikeler and his wife Isabelle who developed the Refresh, to give a better understanding of why it was made and some of the scientifically proven benefits.

http://videos.coach.teambeachbody.com/share/shared-video.html?lang=en-US&videoId=9E2fSe8TTe4&coachId=313434

To order Click Here.

If you have questions please let me know here or message me on Facebook

As always, I’ll see you on the other side!!

Some Healthy Motivation

New year, new you! How many time have you heard that so far this year?!?

Many of us get gung-ho at the beginning of each year either with fitness, nutrition or both. For some it works, for others the motivation fizzles out around February😬

I think the biggest thing is remembering to meet your body where it’s at, with all of the cravings and weakness. Develop habits one at a time and make a life long change so health doesn’t have to be your resolution each year.

This is a great video showing that the best way to get started is to get started! Make the choice to move each day, put one new healthy thing in your body each day and watch the transformation.

The process can be slow, which sometimes is the cause for becoming disenchanted with the effort. But, remember this, you didn’t get to your level of unhealthy quickly. It took time and effort and habit to get you to where you are and it will take the same things to change. The only difference is the time is being spent moving,stretching, strengthening your body. The effort will move you closer to your goal each day. The habits are positive ones that allow your body to operate at maximum level.

If you want some help getting started let me know. You can also begin your journey at home. Click the link for more information on how to get yourself started, and then let me know you’re ready to begin. Sometimes accountability (and a swift kick in the virtual pants 👖 ) is what is needed to stay on track.😉

Bringing Back the Plant Based Diet

We are now well into the post holiday season.  I have a ton of bone broth stored in my fridge and deep freeze, and now I’m on to my next adventure…bring back the plants!!!!🌱

As a diary free family we have a lot to work around during the holidays and I feel like I’m cooking and baking in all of my spare time, just to keep up with the demands of school, family and sports celebrations.  So I tend to let some of our healthier habits slide, simply because I’m too tired (i.e.:lazy) to keep them up.  One of the things I have let slide is the variety of plant based foods and meals.  Typically we try some new vegetable each month, my kids get to help pick it out and help me find recipes.  Some things we like and add into our regular meals and others, well lets just say my family is opinionated and leave it at that!😂😉

During the holidays, I let that tradition go and resort back to frozen peas, corn and standard mixed veggies and keep carrots and cucumbers in stock, but that’s about it.  So, we still get some serving of veggies, but I’m definitely over it by the end of January.  I star counting the hours until I can plant my garden, spend extra time digging through produce to find the freshest one, and even start pulling out my spring time recipes to kill off some of the cabin fever.

You know me, I love me some research!  I scoured my library for a new take on plant based foods and I’m only 2 chapters in but I’m loving The Plant-Powered Diet by Sharon Palmer RD.


She has a great take on adding in plants to a standard American diet, achieving a “plant based omnivore” diet and how to transition on the “Plant-Powered Diet Spectrum.”  I love that she covers all facets of food consumption, allowing it to be okay that you consume meat and animal products, go completely vegan, or find a comfortable place inbetween.  She give healthy alternatives to the processed foods that we have become accustomed to.  I have flipped through the recipes in the back and have 3 on my list for this upcoming week!

She also has a great pantry resource. This was, by far, my favorite thing in the book.  Many people assume that to eat a plant based Diet you have to go to the store multiple time each week to get the freshest ingredients, and who has time for that?!?!  Most of the things on her list are things I make at home or I can buy with my Amazon Pantry account and have them delivered, SCORE!

There is even a 14-Day meal plan for newbies!!

Just to be clear, I’m not an affiliate for this book or author, I just love sharing great resources that I find work well for myself and my family. But I do give credit where is due!  Here’s Sharon’s blog sharonpalmer.com check her out!

  I have always noticed a huge shift in personality with both of my kids when we eat better, and I have found that I can handle their drama better when I have a better diet. Simple things like being a regular bathroom user💩 can actually have an affect on how your brain works!😱. When your body is a toxic waste dump and it can’t get rid of the waste your body begins to reabsorb the toxins! And that’s just one benefit of simply adding more whole plants into your diet, imagine what else will start to fix itself when your body is working properly!!! 

That’s all I have for now!  See you on the other side!

Cleaning out the System…

We’ll Fall is upon us and I feel like crap!!!😆. 

I know myself well enough to know when (and, frankly, why) I get off track.  For me it’s summer vacation. And I’m not talking about the week you spend at the beach with the family, I’m talking the whole freaking vacation!  

My kids are super active and therefore I keep them very busy, so our sports and activities usually take us into early July.  With the dairy allergies in the family we are mostly on point with nutrition (cut me some slack for the dairy free ice cream!😍) but once that practice/performance/game routine is broken my personal routine goes right out the window too! And once I stop working out, those little cheats and treats start adding up.

I have noticed in the last couple of weeks I’m craving more sugar filled and processed carb-rich foods 🍞.  I need more than one cup of coffee ☕️in the morning.  The last straw for me was waking up yesterday with my head feeling completely puffed up and swollen and sniffling all day. I made myself have allergies by not taking care of my body!!😡

So back on track I go!  I think this is the hardest part for everyone, getting started!

“What do I do first?” Is a question everyone has. For some it’s getting a movement program going and creating that habit, others it’s cleaning the crap out of the cupboards.  For me however, it’s a digestive reset. I don’t do any major restrictive cleanse or detox, cause frankly I’m a scary person when I’m hangry 😖. So I, instead try to heal my digestive tract for a few days (while cleaning non-essentials from my kitchen).


3 DAY REFRESH LOSE WEIGHT AND FEEL GREAT!

This is the product(s) I use. Yes, this is an affiliate link😉!  But I love it, so I promote it. It’s quick, painless, and easy to use. I typically do it over a weekend and my third day is Monday. 

The biggest thing is finding what works for you and getting a system down BEFORE the holidays get here!  Set yourself up right this fall and winter ❄️ so you aren’t fighting next spring for your swimsuit figure. Work now and develop habits that will have you shedding your winter gear with pride!!

Till next time!😉

Hay Bale Garden – Post Vacation

So I started out this gardening season with an experiment using hay bales instead of pots or a raised bed.  After some research I found that the idea behind using the hay bales was because they hold water well and will keep the plants hydrated even on extremely hot days. I also read that the root system would be stronger due to the ease of growth for the roots through the hay.

It has been an interesting adventure for sure. We had a cold front come through late May that was unexpected and I lost all my seedlings. Then round 2 seedlings were planted into June, well after frost, only to be taken by a cute little rabbit that has taken residence in a field behind our house.🙄🐰

Third time was a charm for me!  All my seedlings went in just fine, and I was able to use my dogs’ hair around the bales to prevent the rabbits from getting to the plants again.

As my plants took root and grew I was excited to see if they would make it through my next challenge…family vacation.

We were gone for two weeks total and I didn’t ask anyone to check on the plants or water them.  I wanted to see if the theory that the bales would hold water well and allow the plants to grow even in a drought situation.

I was pleasantly surprised at the results I came home to…

With the exception of two plants, all of my plants survived and I even had a couple surprises too!

Broccoli plants growing well even with some caterpillar munching


Corn is looking a little droppy, but still growing


cucmbers are ready to go even if a little light. They were shaded by the zucchini leaves.


Speaking of zucchini, these got huge! I clearly missed a couple before we left

our biggest zucchini is as long as my son’s leg!


The only this I am working on bringing back is my tomato plant. It was in a pot that had a well in the bottom to give it continuous water. The pot blew over and  the well drained. I’m not giving up on it yet though. There is still plenty of green to give me hope, and this plant has been a strong one. It is actually a clipping from our plant last year. It broke off an my 5 year old asked if we coule put it in a vase of water. Little did I know that over the winter it would develop an amazing root system and then take to being replanted in the spring!🍅 Tomatoes are the best!


I can’t wait for the recovery of this guy!
Til next time!

Teen Atheletes Require Good Nutritional Practices

The amount, structure and timing of food intake does have an affect on sports performance. Clean, healthy nutrition practices can help athletes train harder and recover more quickly as well as helping to prevent disease and injury.

Having the right food intake can help athletes:

  • Have higher energy for training
  • Increase stamina
  • Improve recovery time
  • Increase strength
  • Reduce chances of minor injuries
  • Reduce mood swings 😉
  • While also helping with the excessive brain and body development that happens at this time of life!

During childhood and teen years, development and growth is quick and constant. This increases the demands for complete nutrition in young athletes due to high energy expense in addition to rapid growth. 

A teen athlete’s diet needs to provide Carbohydrates, fats, proteins, vitamins, minerals and provide energy to fuel their rapid growth, training and recovery. (And, yes, I said carbs and fats! We’ll get to that😉) But, according to Sports Nutrition for Young Atheletes by Anita Bean, there are no specific values for young athletes. Not enough in depth studies have been done on teen athletes, just adult athletes. My guess is that teen athletes are more difficult to study, and there are a lot of factors that need to be considered outside of food and training; like hormones! 

I will try to give some basic guidelines here, but, as always, consult your pediatrician before changing your child’s diet. Also, consult your CHILD before changing their diet.😉 Involving them in the planning and preparing of a clean diet is more likely to get them to eat it!

Because food is a complicated topic for most people, let alone kids. I’m going to cover some of the things I have found to be integral to a healthy athlete both as a coach and as a mom.  I will break these topic down into 3 topics:

  1. Food catagories – why they are needed.
  2. Food timing – what you eat when can make a difference in healing and recovery
  3. Food obsessions – there are many sports and activities that have an expected body image. This takes its biggest toll on teens who are at the height of body development.

My next post will cover the basic food categories and why your athletes need them.

Till next time!!

Hay Bale Garden (Week ??)


Well, third time’s a charm,right?!?😁

We finally have plants coming in of their own accord! 😆. For our third round of seed planting we just went straight into the bails with the seeds.  I wanted to see if transplanting was part of the issue. 

The zucchini has done well this time around and will be nice as it drapes over the bail. 

The corn is finally showing signs of life. I was worried that the seeds would not sprout like the second round, but we have 4 stalks going strong now.

The green beans and broccoli have done well, they are from the second planting and survived the transplant.

Our beets are also coming through now, the second planting was a complete dud. 

My lettuce never grew in, but I’m hoping that all the fails are not all me. We do have a tone of birds that have been frequenting our yard.  So I’m wondering if some of the seeds were stolen🤔

We also added a potted tomato plant that has been an over-winter experiment. We took a clipping from one of last years plants and put it in a jar of water over the fall and winter seasons and planted it in a pot this spring. We have only gotten one tiny tomato from it so far but we have a lot of flowers getting ready to bloom!

So far this experiment has been a great learning experience and my whole family is enjoying it. I would call that a SUCCESS! 

Until the next time, keep playing with your food!