Two tricks I use to avoid the “eff-its” over the weekend

We all work so hard during the week. And once Friday night rolls around, we just want to put on our sweatpants, sit on the couch, and be a vegetable – not eat vegetables. We are worn down from all the adulting that we do during the week, that all we want to do on the weekend is NOT be responsible. Weekends tend to be a bit more relaxed. We typically have more time, so we want to sleep in, hang out with friends, have fun & not have to think about our diet. Well, unless you have kiddos who are in soccer, baseball, basketball, go to birthday parties, and other activities. In that case, weekends aren’t such a relaxing time O.o When we finally get through the week, we feel like we deserve a treat – and one of those treats is to not think about it. So, there are a Read More . . .

The Messy Middle

Who’s sick of their fitness routine? This is statistically the part of starting a fitness routine where you’re ready to throw in the towel. Maybe you slept in, maybe you got invited to happy hour & decided that you’d go to the gym after, but didn’t because, um, margaritas (true story!)… It’s all normal! Totally normal. This is just the messy middle. That frustrating period of time when you can’t see the end goal to save your life and everything feels overwhelming. Everything in life has a messy middle. Everything. In the beginning, working out and experimenting with new healthy recipes is fun. “We’re going to get a six pack and my a** is going to look amazing in my jeans and we can totally live on salads sprinkled with lemon juice and this will be so awesome!” In the end, working out and eating well is REALLY fun! “Yawn, Read More . . .

How to Comeback After an Injury

“Youth is Wasted on the Young” – George Bernard Shaw When I was in my 30’s, I was strong. I would work out with heavy weight, my strength training schedule was carefully planned and followed, and about every 12 weeks, I would dutifully take a week off from training, to give my body a break, and ensure that I wasn’t over-training. After the self-imposed week off from training, I would pick right back up where I left off, and move on with the rest of my training schedule. Then, something ‘magical’ happened: I turned 40. Everything changed. After I turned 40, if I took a week off for a vacation, or just because my body needed a break, Oh. My. GOD! The Soreness! For Days! See, beginner exercisers wonder when the soreness is going to get easier. And the answer to that is: if you’re consistent, your body should get Read More . . .

4 Ways to Reboot your Resolution

One of the biggest complaints I get from my clients is that they lack motivation and accountability when it comes to consistently working out and eating healthier. And I have to tell you, it’s tough. With so many demands on our time and attention, carving out a little time for ourselves seems to be an ever increasing battle, and sometimes, all we want to do is drink a glass of wine & veg out. But before we delve into how to get on board with being motivated to do whatever it is that you’re wanting to be more consistent with, Its important to ask the question, “Do you really want to do this?” And a few variations… Do you really want to do this? If you don’t have the passion for wanting to eat well, or exercise regularly, you’re not going to do it. And if you don’t really believe that Read More . . .

Letting Go

I have always been a control freak. For as long as I can remember, I’ve always tried to manipulate the situation so that it would turn out as I had expected it to. Looking back, its a bit embarrassing thinking about how I strong-armed my in a few situations. One example I recall was when I first moved to Austin, Texas, and my dad came to visit me. There’s a restaurant near us that serves amazing tex-mex food. One of their specialties is Chicken Fried Steak. So, for anyone who is unfamiliar with what Chicken Fried Steak is, it’s a steak that has been breaded & deep-fried – like you would do to fried chicken – and then covered in cream gravy. I hadn’t had it. It was waay too unhealthy for me to even try. But everyone raved about how good it was. And because everyone else liked it, Read More . . .

What if calories didn’t exist?

Is it possible to separate calories burned from calories consumed? I know that it seems like a weird question when diet and exercise are inextricably linked. We hear it all of the time: Eat Less, Move More! Clearly we know that the calories in versus calories out equation is true (to a certain degree). So, if you eat more calories than you burn, you should gain weight; and if you burn more calories than you eat, you should lose weight. But the advice of Eat Less Move More is flawed for much of the population. Sure – it might be true for folks who are neither active, nor paying any attention to their diet. But when you’re already active and restricting calories, and plateaued, that advice doesn’t work anymore. But yet, we’ve bound eating and moving together as if one cannot exist without the other. When we overeat, we immediately Read More . . .

The solution for your #1 struggle

Overwhelmingly, the thing that I hear over and over again, is ‘Elizabeth, I want to work out (or eat healthy, or go to bed on time), but when it comes to actually doing it, I just don’t. I don’t feel like doing it.’ I can totally relate to this. In the light of day, I have the best intentions to eat vegetables all day, go for long walks, and lift heavy things, but when it comes to actually doing it, I have a hard time motivating. This time of year can be especially difficult: it’s getting darker earlier; there is so much going on, it can seem easier to just say ‘eff it! I’ll start new in January!’; it’s cold – which breeds hibernation, and starchy comfort food. Its not surprising that motivation is the thing that folks struggle with. We think that we need more information – so we go out and by books, Read More . . .

Your Future-Self Thinks Your Body is AMAZING!

I recently volunteered to host a screening for a movie about women’s body image. It started innocently enough; I heard about the movie; it sounded great! But it wasn’t being shown in general theaters. The only way to see it was if someone volunteered to host a screening. I hopped on to the web to see if it was showing anywhere locally, and it was, but it was a bit of a drive – which was a bummer. I didn’t want to do it. So I got all mopey for about 2 minutes, until I decided that I could host a screening! I knew enough women around town who were interested in their health – why couldn’t I do it?!? The movie Embrace is great! It covers a huge breadth of topics that all influence women’s body image – and the media, societal, and other messages that we receive about Read More . . .

The Gift I’m Giving Myself for the Holidays

It wasn’t long after Gary & I got married that we started questioning the tradition of gift giving for the holidays. Because we don’t live close to our families, it was difficult to stay up do date on what everyone was into, and notice what they needed. When you’re physically around someone frequently, you notice what things are getting worn, or if a gadget or subscription to a service would make their lives easier. But we really didn’t have that since we live over 2000 miles away from our nearest relative. So, unless we were able to pick up through a conversation that Dad needed a new drill, or visiting that Mom’s bake wear was really in need of an upgrade, we – like many others – would ask for a list. And since our families visited us less frequently, they’d ask us for a list too. The problem that Read More . . .

4 Surefire Strategies to Not Gain Weight During the Holidays

We are now full blown into the holiday season. OMG! I can’t count the number of Black Friday sales emails I’ve gotten! And it’s interesting. Isn’t it? Because every year, I say, ‘Not me. Nope. I’m not going to overeat, or drink too much alcohol. I’ll get enough sleep, and keep to my workout schedule. I’m not going to succumb to the holiday season weight gain.’ And yet, every year, I find my kitchen teeming with holiday goodies (which is totally weird since I don’t really bake), rich winter foods, and wine. Lots of wine. And when food is around and available to you, you eat it. It’s just a fact. I know I’m not alone in this. I’ve heard from so many of you that, like me, you’ve had this same mindset in previous years too – the holidays aren’t going to get me. And yet they do. So, Read More . . .