My Promise

You're looking at this picture and I know you are thinking this is going to be some sappy post, but it isn't.  I'm going through Chalene's PUSH program where you learn to write and accomplish goals and this is the assignment for day four.  I set 10 goals and one of them is my PUSH.  I bet you're thinking, what does this have to do with me?  Well, I had to turned my goal into a promise.  A promise makes my goal that much more important because it's not just about me anymore.  The first promise is to him and our family.  It relates to my promise to you, but I'm gonna keep this one private for now....

My PUSH goal this year is to help at least five people start and maintain their fitness journey every month.  I love walking on this journey with women and seeing the transformations inside and out.
This is why I am making this promise.

My promise to you if you want me to be part of your journey is to be the best coach I know how to be.  I will commit to you as much as you commit to me.  Whether you are in one of my monthly small groups or we do this one on one, I promise to keep you accountable each week.  I promise to give you encouragement when you need it, help you set goals, and be with you until you reach them.  I promise to celebrate your accomplishments as small as they may be.  I'll cheer for those non scale victories and always tell you that you can do it!  I promise to walk with you on this journey until you are ready to do it on your own or until you reach those goals you set out to crush.   I will help you with nutrition and provide you with resources to help curb those cravings.  Healthier options?  Let's find them!  It may take longer but it will last longer.  My promise is to be there for you in life, beyond the world of fitness.  I want to be your friend, biggest cheerleader, and someone who believes in you.

  That's my promise to those of you who have allowed me to be on this journey with you!  If you some accountability and help reaching your fitness goals I would love to be there for you.  You can fill out this form and let's get started. 

I Love Nested Bean's Zen Sleep Sack

Nested Bean is no stranger to us.  When my stud muffin was just an itty bitty, he pretty much lived in the Zen swaddle.  Looking back on this post kind of makes me a little emotional to think he was ever so little.  Little man was colicky and this super soft weighted swaddle was the only thing that helped him other than being carried in the carrier.  We loved it so much we owned two of them, we also had the classic.  

I really love Nested Bean and was so excited when I head about the new line of sleep sacs called the Zen Sack!

  The company not only pays attention to the quality of the product but also to the little details.  I put him in it before a nap instead of bed so you can actually see what the sleep sac looks and how cozy it is.  

I know he probably could use a blanket but he tosses and turns so much at night it always ends up falling off.  With the winter months coming it's even more on my mind to make sure he stays warm and cozy at night.  Who doesn't like being nice and cozy in a blanket?!

And the Zen Sack does just that because the top portion is lightly weighted. There are little beads in that cute chick and the top has an extra padding on the front.  That little extra weight really brings him more comfort as if I'm there holding him.  Just like with the swaddle, the sleep sacs grow with your itty bitty because the shoulders have two levels of shoulder snaps.  

My favorite part is that it has two zipper ends.  So to get them in, you unzip starting at the right all the way down.  If you just need to do a night time diaper change, you can unzip on the left and just a little but.  How convenient is that?!  They really had mom in mind with this design.

Did I mention the swaddles and the Zen sleep sacks are the softest cotton I've felt.  The soft Peruvian fabric is so gentle and comfy.  It also washes great!  Even though the sleep sac isn't made with super heavy material it does keep the little guy warm.  He was pretty toasty after this photo shoot and ready for his nap.  

The Zen Sack come in two sizes and the 6-12 months is a generous length.  Your baby will really get some use from it.  You get what you pay for because these Zen Swaddles and Zen Sleep Sacks because they will hold up to the test of time.  I've washed and washed them and they still look great.  

If you have littles HERE.  They will be thanking you even more if their baby ends up being colic.  Trust me!   They have the kiddos at heart but parents in mind.

or are about to have a little one, I highly recommend Nested Bean.  You can't find the quality that they offer.  Soft, comfy and durable.  Or if you know someone who is about to have a baby, do them a favor and get them the Zen Swaddle which is offered in an adorable gift wrapped gift set on the site

This is an item your little one will use daily, nightly, so don't compromise on the quality! 

3 Tips to Being Consistently Consistent

Going to change things up a little this week because it's week three.  I've seen lots of week threes in challenge groups and this is the make it or break it, because you'll either create that habit in 21 days or you'll go back to your old  ways and "fall off the wagon".  It was a pivotal week in my own journey because here I learned consistency and discipline.

This post was inspired by Chalene's podcast Consistently Consistent and I highly recommend you listen to it.

Being consistent doesn't mean you have to be perfect.  You DON'T need to workout 365 days a year and never eat a donut in your life to be consistent.  It is simply a general move forward.  It's making progress in the right direction even when you have those bad days, you press through and try again the following day.  This saying bottles it up perfect... Progress not perfection.

Consistency, discipline and accountability are not generally innate or natural to us.  When the going gets tough or things get boring or we start feeling doubt and failure, it's easy to quit.  BUT consistency is a skill and it can be learned and developed!  How?  With these three tips.

1.  Tell yourself you are going to do this!

Affirmations are so powerful.  Don't set yourself up failure with your words.  If you say that you can't ever give up junk food, you're right you've already told yourself you can't!  It's hard to stop this habit, so whenever you start doubting your abilities I want you to say five affirmations to yourself.  You can control craving.  You can find time to workout.  You do have time for a 10 minute devotional.  You can do this!

2. Focus on the Feeling
If you want to be consistent you have to make that conscious decision and remember that feeling it makes you feel.  When you don't feel like working out, don't think about the workout, but focus on how good it will feel afterwards!  When you want to eat the entire pecan Cinnabon glazed with extra caramel, focus on how heavy you'll feel afterwards and instead opt for a bite instead of the whole thing.

3.  Accountability
If you're in this month's group, you have already witnessed how essential accountability is to success.  Having a buddy to walk this fitness journey with you makes it easier.  Accountability can even be as simple as writing your goals down for the week and posting it where you will see it everyday.  Or setting a timer on your phone to remind you when you said you would work out.  Find an to accountability partner or learn ways to keep yourself accountable.
[Shameless plug for our next groups starting Aug 31st and Sep 7th]

When I learned how to be consistent in taking care of my body it actually transferred to other areas in my life, especially my faith.  Why?  Because with relationship you to have to be consistent.  I've been diligent in my pursuit for God and it's been amazing.  I may not get to read my devotional or pray every single day, but each week I do spend a little time with him just like I do with my kids and husband .  I'm disciplined about keeping our relationships strong and close.  Consistency is KEY.  

"For physical training is of some value but godliness has value for all things, holding promise for both the present life and the life to come... Be diligent in these matters; give yourself wholly to them, so that everyone may see your progress.  Watch your life and doctrine closely. Persevere in them, because if you do, you will save both yourself and your hearers"  1 Timothy 4:10-15

As you learn to be consistent with your fitness journey my hope is it also transfers to other areas of your life, like your faith or even the relationships you have with family and friends.

Until next time.  Toodles! 

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Know Your Worth

If you haven't heard it in awhile, this morning I want to tell you... 

        

When I say you're beautiful I mean all of you, including the way you look right now in this very moment.  I never realized it until I started this journey how self conscious I am about the way that I look.  Here's the reality... after a transformation, the girl on the left still has the same self esteem issues as the girl on the right.  

It's rooted back to my childhood, being teased for being too skinny and having no curves.  I could list all the little tid bits about my body that I don't love and I'm sure you can do the same.  All these little things we want to "fix".  I've come up with this phrase that I tell myself whenever I want to bash my bod "improve the things I can and embrace the things I can't."  I can't change the fact that my hips are narrow and my shoulders are wide.  These are parts of me that I need to embrace.  What parts of you do you need to embrace?

 Why?  Because you are fearfully and wonderfully made as it says in Psalm 139:14.  You are God's masterpiece, not a piece of junk he created.  When you start bashing your bod, you're snubbing the artist who created you in your own unique way.  Just take a look at this image.  All these women weigh 154 pounds, but because of their height and shape, 154 pounds looks different on each of them!

You know I am all for being a good steward and taking care of you just like I talked about last week.  I love your fitness goals and your desire to improve.  BUT don't workout and eat right because you hate your body or the way you look.  I want you to strive for healthy because you love your body and because you know it deserves the best.  Know that your worth and your value is measured far beyond what is seen on the outside.  It opened up my eyes to understand that I was worth dying for.  As it says in 1 Corinthians 6:20 you were bought at a price, therefore honor God with your body.  

Until next time.  Toodles! 

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Taking Care of You is NOT Being Selfish

There is something about us women that we just want to take care of everything and everyone.  We get busy taking care of family, things and people at work, friends, volunteering, trying to do it all.  There's nothing wrong with being busy, but at some point something has to give and most time we sacrifice ourselves for everyone else.  I know, because I've done it too and when I hear my husband telling me... you need to take care of yourself first so you can take care of us, I know I'm doing it again.  

It's hard to not feel guilty to take time to yourself as if it were a selfish thing to do.  How can you put you first with that long to do list?  But this is so far from the truth!  Taking care of you is part of your service to the Lord.  Don't neglect what I call the 3 keys to being healthy; mind [emotions], body, and soul [relationship with God].  

For me, this means daily time with God doing a devotional, listening to what my daughter calls "Jesus music" while doing house work.  Sometimes it's a podcast.  It means I eat foods that will build me up and increase my health and not foods that will over time destroy my body or leave me feeling empty.  It's taking time to exercise consistently because it renews my strength and boosts my confidence in my abilities.  I know that endorphins are God's natural gift to us.  A drug that we can't recreate. After exercise they are released and they trigger a positive feeling in your brain and it's no coincidence that exercise is linked to being able to help those with depression.  

Neglecting the 3 keys and putting you last is really not good for you, your family, or anyone you're close to you.  When you are taking care of you, you can better take care of everyone else.  Your body is the temple of the Holy Spirit.  It's far from selfish to want this and to make an effort to find time for you.  

"Do you not know that your body is the 

temple of the Holy Spirit who is in you, 

whom you have from God, and you are not

your own?  For you were bought at a price;

therefore glorify God in your body and in your spirit

which are God's.

1 Corinthians 6:19-20

So if you're reading this and you're in our challenge this month, I really want you to commit to finding time to make yourself a priority.  Do this for you because you deserve it!  I'm going to be walking this journey with you so let's make it a great first day and set the tone for the week.  Know that I will always be here for you.