5 tips on Establishing a Morning Routine

It’s all the buzz now. Having a morning routine. Having a way to intentionally start your day and set yourself up for success. I am a firm believer in having a morning routine so you can get ahead of your day and spend some time by yourself, for yourself.

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It may seem selfish to some, but this time of day actually helps most of us be LESS self-focused throughout the day. I personally spend time with God and in my Bible, and allowing God to fill up my heart and my cup allows me to better serve my babies, my husband, and my clients throughout the rest of the day. Then, I workout and move my body as a way to celebrate this body God has given me and take care of myself. Working out in the morning boosts my energy, releases anxiety, and helps me make better food choices throughout the day. All in all, I am kind of crazy about my morning routine and am in love with it, because I’ve seen the way it changes my mood, energy, and sets me up for a better day!

But how do you start a morning routine? What if doing something, anything, besides sleep, at 5am is a foreign concept to you? That’s ok! I’m here to help! Here are some of my tangible and simple tips for getting started with a morning routine.

Get enough sleep: I can’t stress this enough. You simply cannot get up at 5am if you haven’t had a decent night’s rest. You shouldn’t, actually, because lack of sleep can be just as detrimental to your health as soda or a bag of chips. So if you want to start getting up earlier, you have to start going to sleep earlier. Which means you may have to give up your Netflix show or that extra hour of scrolling through Instagram. Don’t worry though, once you get hooked onto your morning routine like I have, you won’t sabotage yourself with these things and you will get your butt to bed EXCITED to get up in the morning. Just you wait :)

Have a comforting beverage you look forward to: for me, I make either a cup of coffee or my pre-workout, which tastes like lemonade and is so delicious. Either drink gets me excited to get up in the morning, and I love to sip on something while I’m journaling or reading my bible!

Listen to some pump-up jams: some mornings, that’s worship music; and other mornings, it’s N*sync. But whatever pumps you up, you do you, and listen to that music! Music can be so energizing for us, so get excited, listen to something that lights you up, and enter your morning feeling happy and energetic. I personally have a playlist on Spotify for times like these where I need to pump myself up and get excited for life, so I highly suggest making your own playlist to help you out here, too!

Have your space ready for you: whether that means getting your Bible and journal out the night before, setting out your workout clothes, or having the coffee maker automated, getting as much ready for yourself ahead of time will help your morning go smoother. I love having my desk ready for me with my Bible, journal, and my workout clothes so that I can start my morning with all my tools at the ready!

Enlist some accountability! Reach out to a friend, mentor, parent, or spouse to hold you accountable to get up. Post your goals for yourself on your phone/alarm, or something inspiring (my phone alarm says “Love God, and Love Others), so when that alarm goes off you jump out of bed. Accountability can really help us in this area, so even if you need an extra layer from a coach/mentor (um hiiiii), utilize all the tools necessary to get yourself up and keep the promise you’ve made to yourself to have that time alone in the mornings.

If you have some goals for yourself as we enter into a new month to get up earlier and make your mornings more productive, I hope these tools and tips will help you in establishing your morning routine! And if you want to read some books on this area, I highly recommend “Miracle Morning” by Hal Elrod, and “The 5 Second Rule” by Mel Robbins.

Focusing on the FEELING of Healthy Living

Many of us need to find a certain motivation to help us stick to healthy lifestyle. What helps some people is the scale, size of your jeans, an accountability buddy, or looking good for an upcoming event. But, I do believe one of the most powerful motivators is focusing on how you FEEL when you move your body and nourish yourself.

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Numbers don't always tell us the whole truth. Sure, the scale is a pretty good indicator of your relationship with gravity (insert eye roll), but it doesn't tell you anything about how much muscle you've built, how many vegetables you've eaten, or how hard you've worked to get to a place where healthy living is your default.

Lately, what has been motivating me is focusing on how I feel after I choose a nourishing food vs. a not so nourishing food. Or even how I feel just eating one cookie vs. five cookies. Healthy living doesn't have to be all or nothing, but if most of your food choices are fruits, vegetables, healthy fats, and good sources of protein, the rest falls into place. The occasional treats take care of themselves, and you will FEEL healthy, strong, and energetic.

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So if you aren't seeing the progress you'd like to on the scale, or can't fit into that favorite pair of jeans quite yet, focus on how you FEEL after a day of healthy eating and moving your body. Write down what comes to your mind to remind yourself of how PROUD you are of your efforts. And let that be enough, because trust me, that feeling can carry you through the times when you want to go off the trails, and the way you feel BECAUSE of your healthy choices can help you go from one good decision to the next!

Set Goals to Grow

It's the beginning of a new month...and you know what that means. It's time to set some goals and dream big for the new month. You can really set goals any time and any day, but there is just something about the freshness of a new month that makes it seem like anything is possible.

I get asked VERY frequently about how I stay motivated, how I set goals, and how I actually achieve them. To be honest, I am a natural list and goal maker. I love making lists and dreaming big, then crossing things off. But I do believe that you can work at becoming this type of person too, even if it is not your natural inclination. You just have to find a way that works for you!

Because the reality is, if you aren't setting goals and working towards them, you aren't growing as a person, which is SO important. We should always be transforming and learning and growing into the person God has created us to be. My mom always says, "there is no destination in life when you are finally done and 'mastered' at something, it's all about the journey." She's a teacher, so it makes sense that she would instill in me that the journey is where all the learning happens. Much of the time, the goal is not as important as the person you BECOME while on the journey to achieving that goal.

If you need help getting started on goal setting, read this post I wrote at the beginning of the year. You can set goals for different areas in your life and focus down your priorities in this way. But what I'm trying to get at here is that if you want to grow as a person, goal setting is crucial, and stretching and growing yourself every day is exciting and empowering.

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I heard this quote this morning and it really fired me up: "a rubber band is useless unless it is stretched." I don't want to be useless in this life of mine. God has given me potential, just like He has given YOU all potential as well. So don't sit back on the sidelines of your life. Make things happen, go after your goals, whether they are career-focused, health-focused, financially-focused, or really anything!

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And most importantly, once you vision and dream up your goals, WRITE THEM DOWN. Writing down your goals is soooooo powerful. Research shows that you are more likely to achieve your goals if you write them down. And that means more growth, more empowerment, and more confidence being instilled in you that you actually CAN achieve what you set out to do.

What are some of your goals for this new month? In what areas do you want to grow and stretch? Start dreaming big and thinking OUTSIDE of the box, because you were made for MORE, and God has a lot in store for you! If you've wanted to get healthy, start now! (and I can help!). If you want to save money, make a budget and set goals for how much you want to save each month. If you want to get a promotion, meet with your boss and ask what you can start doing now to set yourself up for your dream job. If you want to write a book, write tpday, even if it is just ONE page...just get started! Whatever it is, set your goals and dreams, write them down, then watch the person you become while on the journey to achieving those goals. Trust me, it's SO worth it to live a life of growth and living into the person God created you to be!

Why I'm not running accountability groups anymore

As many of you know, I am a registered dietitian, but I've also been a Beachbody coach for a few years. I love Beachbody's workout programs, and I can honestly say that the programs are what have helped me get in shape and stay in shape post-baby. At-home workouts are my saving grace as a mom! I get to workout at home, pause when Emma needs me or #momlife gets in the way, then press play and continue on. I've built muscle, gained strength, lost weight, and have gained so much confidence though Beachbody and their programs!

I used to run monthly accountability groups, but I decided that for now, I am pressing pause on these groups. There are a few reasons why, so I though I'd explain a bit in this post to clarify what I am doing and how you can work with me moving forward! 

1. My private practice: In addition to being a Beachbody coach, I have my own private practice as a registered dietitian. My heart and my passion are with this business and my clients that meet with me one-on-one, which is why I have not been running accountability groups lately. I have been pouring into and focusing on my private practice clients, and my heart has been filled with so much joy and fulfillment! Working with these women (mostly moms) has been firing me up to help us moms learn how to self-care though healthy eating and nourishing ourselves. So if you are a mom, I want to help YOU figure out how to care for your family by caring for YOURSELF first! This is what my private sessions with these women are all about! Making it easy for us moms to put ourselves first, pour into our cup, and then pour into our families as better, stronger versions of ourselves. If you want a community to join that will help you feel supported, I am launching the brand new Happy Whole Moms groups on Facebook! Click here to join! 

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2. Individualized meal plans: As a dietitian, I firmly believe that there is no one size fits all when it comes to getting healthy. With my private practice clients, I evaluate where they are in their current health, and make a plan based on their individual goals and needs. I love the freedom and knowledge that I have as a dietitian because I am able to tailor-make a plan for each client that I meet with. While I love the 21 day fix container system (aka portion fix) which is the meal plan Beachbody uses, and have even helped me balance out my own meals, I know that this may not work for everyone! Each person has different dietary needs, sources of motivation, and methods of eating that work well for them. I help my one-on-one clients figure this out for themselves, and with that, they gain a powerful tool in their health journey to ensure success for themselves!

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3. Long term accountability: Lastly, I wanted to provide a way to have long-term accountability with my clients as their personal dietitian. My accountability groups ran for 3-4 weeks, and then many clients fell off the wagon and went back to their own unhealthy habits. My Supercharged Accountability packages that I offer though my private practice services give you 2 or 4 months of accountability with me as your cheerleader, friends, source of nutrition knowledge, and dose of inspiration. I started offering these packages around the new year and already see a difference in the clients that purchased and have been working with me since then. 

All that to say, I am still a Beachbody coach and am more than willing to help guide you and encourage you if you want to pick a workout program and ask questions about what Beachbody has to offer. I am simply no longer running my "virtual bootcamps" aka accountability groups, because my energy and focus has been shifting towards my private practice clients and providing longer term accountability in their health journey. If you want to know more about my private practice services, I am hosting free, 15 minute discovery calls where we can chat and see which of my services would work best for your lifestyle! Contact me here to schedule our call!

I can't wait to get to know more of you out there, work closely with you to help you care for yourself and reach your goals, and watch you THRIVE as a mama! 

Stop saying “I can’t”

I hear this all the time, and it’s starting to get on my nerves.  

 

I can’t eat healthy.  

I can’t workout in the morning.  

I can’t give up my soda/bread/junk food.  

I can’t meal prep because “there’s no time.” 

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It’s time for some tough love. You can TOTALLY do this. You can do all those things I stated above. Because you are a grown up person with capabilities. You are a responsible human being, and when you want something bad enough you will figure out a way to make it work.

You will MAKE the time to work out...you will make the time to cook for your family. You will prioritize your healthy habits above other things (ahem Netflix, anyone?) because it is THAT important to you. THAT’S what you tell yourself the next time you think you “can’t.” 

Because you can do these things. And then, you’ll see how your life changes. 

You will be more present with your family, you will be a better employee at work, you will get better sleep, you’ll have more energy to play with your kids, and you will be a kinder and more patient person. I’m saying all this because I speak from personal experience.  My life has changed completely since I stopped telling myself I “can’t” do certain things. I started to actually just DO THEM.  

So in 2018, do the hard things. Do the things that you weren’t able to do in 2017...or rather that you CHOSE not to do. Give yourself some tough love, because the only way we will grow and make changes if we do something different...consistently. 

What do you want to do? Do you want to get healthy? Lose weight? Lower your cholesterol? Manage your blood sugars? Eat for better moods? Whatever it is, you can TOTALLY do this, and I can help!  

As a registered dietitian, my passion in life is to help people realize that they can make healthy choices and it IS possible to reach their goals and live a vibrant and energetic life. So when you are low on motivation, I'll be there for you. When you don't know what to cook for dinner, I'll give you some ideas. And when you really REALLY don't want to get up for that workout, I will do whatever it takes to get you out of that bed (unless you are sick obviously). I am committing to be there for you 100% of the time, so why don't YOU start showing up for yourself, too?

If you want to work together and receive my knowledge, advice, and guidance in the new year, my special discounted packages are still live in available until December 29th. Take a look and see what package fits best with your goals, and if you can't figure it out, we will brainstorm together and pick the plan that's perfect for you. COntact me above with questions!

You CAN make 2018 your BEST year. You just have to take action, and then do the thing. Go be awesome today, friends! 

February Goals & Intentions

We are one month DOWN in 2017...isn't that nuts?! Life goes by so fast, and this year isn't going to be any different. Being pregnant, I feel like I am more conscious of each week that passes by as we get closer and closer to our due date. I'm excited because we can't wait to meet our little girl, but I'm also anxious! I'm such a planner and this is a situation where I just have to trust God and can't plan out much since there's really no telling when she's going to make her appearance or how life will look once Baby Girl enters our world! We are so excited to meet her and my heart just bursts when I think about finally seeing her face! It's been such an exciting time for hubby and I, and we keep praying that everything goes smoothly and that God continues to bless us with a healthy baby girl! 

Since it's the beginning of a new month, my habit is to set goals and intentions to give myself direction and focus for the month ahead! I have a lot of big goals and big dreams, and these small, monthly goals help me take the baby steps required to reach my bigger goals. I love goal setting and that feeling after you CRUSH a goal and can check off that box. I blame my type-A personality! We dietitians are all type-A...so it is what it is! After brainstorming, prayer, and reflection, here are my goals for February 2017! 

1. Workout 6x/week. I am loving being able to workout again during this pregnancy! My doctor told me that I can walk, dance, and do any low impact workouts that typical pregnant women would do. No running or sprinting obviously, and I am listening to my body, but I have just been so much happier and have less anxiety since I've begun to workout again! I am in week 3 of Country Heat, an awesome line dancing program I started, and have begun adding some of the Active Maternity workouts on Beachbody on Demand (BOD) into my routine. If you don't know what this is, BOD is basically like netflix for workouts! Beachbody streams their programs online and actually has an all-access pass right now that give you access to every single program Beachbody has ever made, plus the 3 new programs they are coming out with this year! BOD has given me SO much flexibility with my workouts! I've been able to follow along with the Country Heat program, plus add some BOD exclusives, such as the Active Maternity workout series! I am loving being able to workout, so my goal is to continue to workout 6x/week! 

2. Follow the 21 day fix container system. I've been following the 21 day fix container system to actually help me eat MORE during this pregnancy (I am following the highest calorie bracket because....pregnancy) and it's been helping me balance out my plate and eat more nourishing foods! I've had a lot of food aversions during this pregnancy, and following this meal plan has helped me eat more variety and actually get over some of the aversions I've been having. I am going to continue on with my meal plan, especially since my challenge group is starting tomorrow and the accountability will make things even easier! 

3. Figure out how to use our fancy camera. While we were on our honeymoon, my husband and I splurged and got ourselves a Canon SLR camera. We took pictures with it in Hawaii, and since then it has just been sitting in a drawer in our bedroom. I want to take my picture taking skills up a notch and start playing around with this camera this month! This goal has been a long time coming, but now that I've written it out publicly, I HAVE to follow through, right? So expect to see some higher-quality pictures soon, folks! 

4. Practice gratitude every day. This is something I KNOW I need more of in my life. Counting our complaints is so much easier than counting our blessings, isn't it? I have found that, with the complications we have with our pregnancy, getting used to a new job, and the typical stresses of everyday life, I've stopped feeling grateful and really thanking God for His blessings. But if you stop to think about it, God's blessings are always overflowing! We should be thanking Him daily for His grace, mercy, and provisions. Which is why I want to start practicing gratitude on a regular basis by keeping a journal next to my bed and jotting down three things I am thankful for each and every day. By doing this, my mind will focus on the good in my life, and not the countless worries and anxieties I could conjure up at a moment's notice! 

5. Track my spending. Ok guys, this one is a biggy. Considering my OCD personality and my love of tracking things, you would THINK I would have this concept under wraps. But, I don't. Each month, I start tracking my spending, only to stop by the 5th or 6th and then wonder where all the money went! Well, this month I am going to REALLY track every dollar spent and evaluate where I am spending my money, which in turn shows where my priorities lie. My hope is to be able to better budget my money and be a good steward of the blessings God has given me! 

If you'd like to join in with me on any of these goals, please comment below and let me know! I'd love to have the accountability and buddies to check in with! Goal setting and following through gives us such a sense of accomplishment and direction, so I hope that you will join along this month! And if these goals don't jive with you, set some of your own based on how you want your life to be! And above all, trust the Lord with all of your desires. We make plans, but God knows which path we should take and He will lead us in HIs way if we let Him, because His way is the best way! 

Happy February, y'all! 

Daily Manna: belly is growing!

Hello friends! Hope everyone is having a wonderful week. Yesterday was my last day at work at my old job, and on Monday I start a new job which I'm so excited about! As many of you already know, I'm a dietitian and have been working at a dialysis unit for about 1.5 years. I just got a job at Davita, which is still in dialysis but just a bigger company! I'm excited for the new challenges and work environment and so grateful for this blessing! 

My last day at my old job was yesterday, so I have two days to chill and relax, which will probably consist of shopping, wrapping presents, cleaning, and doing some work for my private clients! I'm definitely looking forward to it! 

Let's rewind to yesterday...breakfast! I've been on an egg kick lately, which is much better than the eggo frozen waffles that got me through for my entire first trimester! I made a big dish of potatoes earlier this week which complimented my eggs nicely and made this breakfast so convenient and fast to whip up! 

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It was a busy day at work trying to finish up projects and say bye to patients, so snacks consisted of a string cheese (no picture!), carrots, and a banana with a Larabar.  

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My sweet coworkers planned two going away parties for me for Tuesday and Wednesday, so yesterday's meal was Panera!  

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I am trying to eat less quanties more often during this pregnancy. I'm finding that if I let myself get too hungry and eat too big of a portion of any food, I'm getting nauseous after...so the half sandwich was plenty and I even did get some nausea after that :( oh pregnancy! 

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We had plans to take dinner to my hubby's family tonight, so I whipped up some treats to take! I made regular Rice Krispie treats but also made some S'mores treats with Golden Grahams and chocolate chips! They were delicious (I had to taste test obvious). 

 

For an afternoon snack I had an apple with peanut butter which was a much better choice than Tuesday's afternoon snack! On Tuesday, I let myself get way too hungry and had two huge bowls of pub mix, which is basically like a Chex mix from Costco. I felt terrible afterwards and so uncomfortably full. I realized I had to stock up the house with healthier options, so hubby took me to the grocery store at 8:30 PM on Tuesday so we could get some fruits and veggies...thanks babe! 

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I also feel like this week, my belly got bigger! It's so strange because I've just felt bloated for most of the pregnancy but now I feel like the bump is popping out! Woo!  

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Dinner was pizza with salad, and then about an hour later another slice of pizza because I was still hungry! Finished the meal off with a Rice Krispie and s'mores treat! I'd say it was a successful day of balancing nourishing foods and having treats! 

 

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I hope everyone has had a wonderful week so far! I'm off to get my morning started with some breakfast and Bible study! Happy Thursday all!