Holiday Tips + How to Start 2019 Strong!

It’s the most wonderful time of the year!  It’s also super busy, kind of stressful, and full of tempting treats all around.

For some people, thinking about their health during this time of year seems weird, but for me it’s the time of year when I decided to get serious about my health 4 years ago.  It’s also the time of year that I gained the most weight during my pregnancy with Liam.  I didn’t feel good in my clothes, I felt like I needed to hide myself in family photos, and I had a hard time enjoying the holidays–even though it was my son’s first Christmas–because I was tired, uncomfortable, and self-conscious.

Maybe you are feeling the same way.  Here are a few tips to get through the holiday season without completely giving up on your health goals.

  • First, relax.  You are allowed to enjoy the holidays guilt-free.  Whatever you decide to do with your health and fitness, OWN IT.  Don’t wish you did something different.  Really be honest with yourself about what you want, and go for it!
  • Drink your water!  Stay away from sodas and cocktails as much as possible–save those for your parties.  Drink up with your water to stay hydrated and keep your body working the way it’s supposed to.
  • Eat healthfully throughout the week!  You don’t have to deprive yourself of your traditional holiday foods that you look forward to, but you also don’t have to eat crap all day every day.  Keep plenty of veggies handy, and make it a point to eat mostly veggies throughout your day.  Keep satisfied with lean proteins and be careful about what carbs you want to have so you don’t overdo it.
  • Stay moving!  Keep up with a fitness routine throughout the holidays.  If you’ll be traveling on Christmas Day, plan for that to be a rest day and schedule in your workouts for the rest of the week.  For me, working out on the holiday makes me feel more energized and less guilty about indulging!
  • Plan ahead.  Not just for your workouts, but for your food!  Do what you can to make sure you have a healthy options, whether that means grabbing some hummus and baby carrots at the store when you’re on the road, making a healthy option to take to your family gathering, or planning out what you’re going to indulge in beforehand so you feel prepared and confident in your choices.

And you need to plan ahead for 2019, too!  January 1st will be here before we know it, and whether or not you’re ready to tackle your health.  I’ve already got my plan of attack for 2019: obviously I’ll be finishing up my pregnancy and then taking a hiatus from fitness, but I already have a new program lined up to get me to delivery!  20 minutes a day and no equipment?  I think I can handle that!  Plus, that is very manageable for after the baby as well once I’m cleared to work out again.  I’ll also be following the same eating plan I’m currently doing–no measuring any portions to make sure I’m eating enough for baby now and for breastfeeding later, but focusing on the quality of nutrition that I’m eating to stay as healthy as possible.

If 20 minute workouts without any required equipment sounds up your alley, click this link and we can chat! I’m hosting a test group for this new program and I have room for 10 new clients–don’t miss out!

 

Following a Program Strictly vs. Finding Balance

Several people have asked me why I’m being “so intense” about this 80-day program I’ve been doing (by the way, I only have 5 days left!).  That’s kind of a loaded question because when someone asks me that, it’s probably a thinly-veiled way to say, “Hey, weirdo–you’re being super crazy.  Cut it out and be normal.”

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And that is totally fine to feel that way.  I felt that way about health and fitness for a long time–don’t be so intense!  Be more balanced.  But you know what else I felt during those times in my life, when my health view was much more “balanced”?  I felt uncomfortable.  I felt bloated.  I felt pain with acid reflux.  I felt guilty for everything I ate, even if it was healthy.  I felt shame that my clothes were tight.  I felt disappointed that I wasn’t more disciplined and wasn’t treating myself better.

It’s pretty important to me to NOT feel that way.  For me, I needed to have a period of time where I was strict about my food and my fitness because spending time being relaxed about it didn’t make me feel good.  And that’s the bottom line for me.  It’s not really about the fact that I was overweight and put on 20 lbs.  It’s not really about the fact that I was eating emotionally to deal with my anxiety and depression.  It’s not about some idea of “fit” that I wanted to fit into.  It all comes down to the fact that I just didn’t feel good, and I wanted to feel awesome.  Period.

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This 80-day program has made me feel AMAZING.  Not just physically, but mentally and emotionally, too.  I feel strong, confident, capable, energized, fit, lighter, motivated, inspired, and fueled.  I feel awesome, which is exactly what I wanted–and it’s because I’ve been following this fantastic meal plan and doing every single workout every single day.

Now, will I repeat this program and do it as strictly as I am right now?  Nope.  Here’s why:  right now, during this first round of the program for me, I’m in a test group, which means that I volunteered to do the program exactly as written to see what results I can get by actually following the program.  Yup, I volunteered.  Here’s why: I wanted to see what my results would be if I actually followed the program.  #duh  I have spent a lot of time in the past couple of years doing programs and rocking out the fitness, but not at all following the nutrition.  I wanted to challenge myself, build my discipline, and prove to myself and everyone else that I COULD DO IT.  And I’m just a few days away from accomplish that challenge, and I’m so proud I could cry.  Actually, I have cried a few times.  It’s a big deal for me!

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Does that mean that I think everyone should strictly follow a plan all of the time?  Nope.  I *do* think there is something very important for your confidence and mental strength in following a meal plan/program to see what that program can really do for you, and to show yourself that you are capable, but it’s really unrealistic to think that we can all be 100% on it with nutrition every day forever and ever amen.  That’s not life!  Sometimes we need to have those periods of time where we are more disciplined and we do need to strictly follow a plan–and there are other times where we are strong enough in our discipline to be more “balanced.”

And that’s what my next round of this 80-day program will be about!  Yup, I’m doing it again!  Once I get back from Mexico, I’m starting it all over again.  But this time, I won’t be in a test group and I won’t be following the meal plan as strictly as I have been; this round will be all about me finding what works for me–how often I can indulge without going off the rails.  What I can indulge in without giving myself crazy sugar cravings.  What I really *want* to indulge in and what I don’t miss as far as unhealthy foods.  What I need to stay away from because it gets me off track.  And I’m really excited to experiment with it! Keeping this feeling of awesome going is my goal.

Have you been stuck in a place of “balance” that really is just making you feel bad?  Maybe sticking to a plan will help you, too.  Comment or email me at wweaver0@gmail.com to chat about joining my next group!

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Why It Took Me So Long To Get Back on Track

Did you catch my latest Facebook Live??  I have been thinking a lot about how off track I got in 2017 with my health, and why it took me until January 2018 to get my crap together.  I’d love for you to check out this piece of my story and let me know what you think!

https://www.facebook.com/plugins/video.php?href=https%3A%2F%2Fwww.facebook.com%2Fwhitney.weaver.33%2Fvideos%2F10100127839187553%2F&width=500&show_text=false&appId=196525457082240&height=281

Don’t Give Up Before You’ve Started!

During the course of this 13-week program that I’ve been doing, I’ve had so many people tell me the exact same thing I told myself before I started day 1: “There’s NO WAY I could do that!”

You guys, we have to stop telling ourselves that.  YOU CAN DO HARD THINGS.  Maybe you have no desire to do something–that’s fine.  Maybe you’re ready for it.  That’s totally cool.  But to tell yourself that you are UNABLE?  Nope.  We need to quit that.

When you tell yourself that you “can’t” do something, you’re giving up before you’ve even begun.  And even if you do start to make some action towards change or progress, you’ll eventually quit or self-sabotage–because you’re telling yourself that you’ll fail.  Whatever we tell ourselves in our minds tends to become our reality–so when you tell yourself that you’re not good enough, or you’re not strong enough, or not whatever enough, that is what you truly believe, and your actions will reflect that.

When I started this 13-weeks of commitment to my health, I had to own up to the fact that when I said, “I can’t do this,”  it was about being afraid to fail.  I had to tell myself that I can do ANYTHING and that I am capable of amazing results.  I literally wrote that on my bathroom mirror so I see it every day.  I have spent a lot of time during this program changing the way I talk to myself–and look at where I am right now.  I’m sticking to the program!  It’s not easy, and it takes work, but I AM CAPABLE.  If I had kept telling myself that I couldn’t do it, I would have quit a long time ago.  I’m so thankful that didn’t happen!

I’ve had a lot of different times when my clients will tell me that my programs just don’t work for them–and that’s totally fine, because not everything works for everyone.  But most of the time, when someone tells me it’s not working, I can trace it all back to their mindset at the very beginning and what they were telling themselves.

So many of us give up before we even start with the negative dialogue we have inside our own heads.  The world is already negative enough–we don’t need to add to it with our own negativity toward ourselves.  And even more than that, we need to practice building each other up as we work on building ourselves up.

Starting today, right this second, when you find yourself telling yourself those lies that you can’t or you’re not good enough or whatever else you tell yourself–STOP.  Stop in your tracks, remind yourself that you are strong and capable of amazing things, and just keep going.  Because you ARE capable of amazing things.

Self-Care for Busy Moms

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One of my favorite parts of the new fitness program I’m doing is the focus on self-care.  As a mom–no matter how many kids you have, what kind of job you work, or your life situation–taking care of YOU falls to the very bottom of the to-do list.  We take care of everyone and everything else before ourselves–and then we are so exhausted that we just don’t think about it.

One thing I’ve learned over the past almost-3 years of focusing on my health and fitness is that when I prioritize taking care of myself, I do a better job taking care of my family, my responsibilities, and just dealing with the stress of life in general.  I don’t feel guilty for taking some time for me anymore–it has been tough to deal with that “mom guilt”, but I know the benefit my family gets when I take care of myself, and I don’t feel bad about taking the time I need to be able to benefit them.

So mommas, take a few minutes to take care of YOU.  I know, I know–you’re busy, the kids constantly need you, maybe your husband isn’t supportive of time for yourself (which is a whole other conversation!)–but that doesn’t mean that you can’t take care of yourself and fill your cup.

A lot of times we think of self-care as something really expensive or time consuming, like an hour massage, a spa day, or that kind of thing.  It doesn’t have to be that complicated, you guys.  Here are some of my favorite, cheap, and simple ways to engage in self-care for myself, categorized by the amount of time it takes for your convenience.  No matter how busy you are, you can choose something–just ONE thing!–on this list to take care of you.  You are worth it, mommas!!!  Don’t pour into everyone else from an empty cup.

Self-Care Options for Busy Moms

0-5 minutes

  • 5 deep breaths to clear your mind and de-stress/lessen anxiety
  • 3 minute guided meditation from an app like Headspace
  • Changing into your favorite sweats or pjs
  • Laying in the quiet with your eyes closed for 5 minutes (or sitting in the bathroom–been there, done that)
  • Listening to your favorite song
  • Scrolling through social media to empty your head and de-stress
  • Doing one minute of jumping jacks
  • Doing some stretches
  • Turning off your alarm and waking up with your kids or just whenever your body wakes you up!

 

5-10 minutes

  • Using a face mask
  • Putting scented lotion on your hands and feet
  • A longer guided meditation from an app like Headspace
  • Making a list of 5 things you are grateful for in your life
  • Calling someone to tell them you love them
  • Coloring a picture–either from your kid’s coloring books or an adult coloring book (I swear, this is so relaxing and I don’t know why!)

 

10-20 Minutes

  • Watching an episode of The Office/New Girl/anything that makes you laugh on Netflix
  • Painting your nails
  • Reading a favorite magazine
  • Reading a chapter of a book you love
  • A hot shower and a deep conditioner
  • Doing some light yoga and/or foam rolling to help sore muscles
  • Going for a walk around your neighborhood in the sunshine

 

20-30 Minutes

  • A warm bath (with epsom salt for soreness!)
  • Walking around Target or whatever store you like by yourself
  • Driving out to get your favorite coffee or tea (preferably alone)
  • Listening to some of your favorite podcast
  • Taking a power nap
  • Getting a great workout in (you really can do this in 20-30 minutes if you work out at home!  Ask me how 😉  )

 

60+ Minutes

  • Getting your nails done at the salon
  • Getting your hair cut and styled
  • A massage
  • An afternoon alone!
  • Watching a movie
  • Taking a long nap
  • Girl’s night out/girl’s dinner
  • Date night with your partner!

 

When you’re new to engaging in self-care, it can feel weird, overwhelming, or even selfish at first.  Start with something simple and quick, and work your way up to the longer ones.  I do one of the quick options every single day, and do longer options far less frequently–but we all have to start somewhere, so just START!

What are your favorite ways to fill your cup back up?  Share your favorite self-care tips in the comments!

My Favorite Personal Development Books

Personal development was not something I was familiar with before I started my business.  It kind of sounded hokey to me at first–I’ve always been very wary of anything that sounds like “self-help”.  When I found out that personal development was one of the vital behaviors that my company encourages for being successful, I knew I had to at least give it a try.  And I’m so glad I did!

Personal development has helped me in so many ways; it’s helped me better live out the Scripture that talks about only thinking on those things that are lovely and true (aka positive and worthy), it’s helped me with my confidence, it’s helped me with my discipline, and it’s helped me shift my perspective from depressed and negative to more positive and optimistic.  All of those changes within me have positively affected every other area of my life, especially my relationships with my husband and son!  I’ve learned that by working on ME, I become better in every area of life and EVERYONE around me benefits from that!

I’ve read a lot of books over the past few years dedicated to working on ME, so I wanted to share some of my favorite ones and categorize them–that way, you just look for a category that fits the area of improvement you want to focus on for yourself, and there is at least one suggestion to get you started.

Do you already read personal development?  I’d love to hear your recommendations, too!  Share them with me in the comments!

Fear of Failure/Fear of Getting Started

Start by Jon Acuff

Go for No by Richard Fenton and Andrea Waltz

Make It Happen by Lara Casey

Failing Forward by John C Maxwell

General Discipline

Take the Stairs by Rory Vaden

The Slight Edge by Jeff Olson

The Compound Effect by Darren Hardy

The Miracle Morning by Hal Elrod

The Miracle Morning for Network Marketers by Hal Elrod

The 5-Second Rule by Mel Robbins

Emotional Eating

Made to Crave by Lysa Terkeurst

Confidence

Get Over Your Damn Self by Romi Neustadt

You Are a Badass by Jen Sincero

Start by Jon Acuff

The 15 Invaluable Laws of Growth by John C Maxwell

The 21 Irrefutable Laws of Leadership by John C Maxwell

Overall Wellness

Pretty Happy by Kate Hudson

The Me-Tox by Beth Behrs

Superlife by Darin Olien (my ultimate favorite choice!)

Nutrition

Superlife by Darin Olien

Everyday Paleo by Sarah Fragoso

It Starts With Food by Dallas Hartwig and Melissa Hartwig

Fear of Rejection

Go For No! by Richard Fenton and Andrea Waltz

The Energy Bus by Jon Gordon

Being overwhelmed

Start by Jon Acuff

The Slight Edge by Jeff Olson

Eat That Frog! by Brian Tracy

Crush It! by Gary Vaynerchuk

The Go Getter by Peter B. Kyne

Business/Network Marketing

10x Rule by Grant Cardone

Go Pro by Eric Worre

Get Over Your Damn Self by Romi Neustadt

Jab, Jab, Jab Right Hook by Gary Vaynerchuk

 

Moving Into 2018 By Getting Obsessed

Happy February, friends!

We are well into 2018 and I have big goals for this year–for myself, my family, and my business!  2017 was a little bit of a dumpster fire for me at times, but the end of the year brought me some really great improvements from #mySADexperiment and it’s been great to keep that going!

By focusing very intentionally on my nutrition and my fitness (plus continuing the medication my doctor prescribed me last spring, of course), I have been able to manage my depression and anxiety SO MUCH BETTER than last winter.  I have been feeling more confident and more even-keeled, and not dealing with some of my usual issues like bloating, indigestion, and poor sleep.

I knew I wanted to keep up my progress with this going into 2018, so I committed to something I have NEVER done before–and honestly it kind of freaked me out.  A brand new fitness program launched in January, and at first I really wasn’t sure if I wanted in or not.  First of all, it’s longer than any other program I’ve done before: 90 days total with 80 workouts.  That’s a lot!!!  Second, the workouts themselves are longer than I’m used to, ranging between 35 min and 60 min, where I usually stick to 30 minutes.  I was pretty content to let this program go by without getting involved; it was way out of my comfort zone and I honestly didn’t think I could do it.  I didn’t believe in myself or my ability to do hard things.

As soon as I saw the before and after pictures from the test group, however, I was in.  Like, got super excited and ready for a challenge, ALL IN.  I committed not only to doing the program, but doing it full out, exactly as written.  That means following the meal plan for the entire time, doing all of the workouts, not skipping a day, not talking myself into a sweet tea during week 2, not having some birthday cake for my kiddo’s birthday.  ALL IN.

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I mean, come on!!! Who doesn’t want results like these????

Plus, this program was created by my absolute favorite trainer, Autumn, so that made it easier to say yes to it.  My biggest motivation for doing this, besides continuing my progress from #mySADexperiment, is the trip to Mexico I’m taking in April with my hubby.  I earned an invitation to this trip, and will be there with other health and fitness coaches–and I’m really excited!!  But I also know that I don’t want to spend my time there around a bunch of other really fit women and compare myself–all that will do is make me feel bad about myself, and that’s goofy.  Doing this program, regardless of my outcome, will help me build confidence and feel awesome, and I know that will help my confidence on the beach in April, too.

I’ll be sharing my progress after I finish Phase 1 (out of three) next week, and I’ll also give some more info about the nutrition plan for this program–because it’s different than what I’ve done in the past and I am loving it!

Here are my starting pictures.  I don’t have specific goals as far as weight or inches lost by the end, because I really want to focus on just doing the process as written and see what happens.  I’m excited for the journey!  If you need some badass results in your life, too, contact me!  Let’s chat and get you in to my next group!

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