I can’t help but laugh for a minute that the girl who once couldn’t walk up her stairs without getting tired is now the one answering your fitness + wellness questions. I guess it just goes to show you never really know what God has planned for you, and that your story can and will be used for something, someday. I certainly know I have a lot more of my story to share. xo
I’ve been doing weekly Q+As in one of my coaching groups and the questions I get each week are just TOO GOOD, and they’re questions that I feel get asked quite a bit. Which to me means that if my group is asking, other people might be wondering the same thing or something similar. So.. I’ve decided to start posting some of the most-asked questions here to hopefully spread the love and support about the things inquiring minds want to know.
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How can I get motivated to exercise again? I’ve lost weight but found myself getting lazy and falling back into old habits.
So earlier this year I read the book, The Subtle Art of Not Giving a F*ck, and I learned a couple valuable lessons. Only a couple, it wasn’t my favorite book but definitely worth the read, just not worth a re-read. I know, I don’t make sense half the time and that’s okay.
Anyway.. in the book, the author talks about how most people have do the whole “motivation” thing wrong. He says that a lot of the time, we sit around waiting to be inspired. And it’s only once we feel inspired do we then feel motivated to get up and do something. But..we have it backwards. Instead of waiting to feel inspired so we can feel motivated to take action, we should be taking action every dang day, motivated or not. Even if it’s something super small. Even if our action is literally just writing down a list and crossing one thing off the list.. like “make a list” (crosses that off after list is made).
It’s in those daily actions, however small they may be, that we actually find motivation to do more. And as we do more, we feel inspired. THAT should be the cycle. Because motivation is something that will ebb and flow for all of us over time. No one is ever going to be motivated 100% of the time, and that’s okay. We still need to take action regardless of how high or how low our motivation meter is that day.
It’s about doing the thing anyway, even on the days you don’t want to do it. Even if it’s as small as going for a quick walk around the block. Just get up and move, and make it part of your daily routine and daily habits so that you can stay consistent.
Specific to this question, I can honestly say that I’ve been there myself a million times. On the days when you’re just not feeling it, something that helps and is key to your longterm success is being able to dig deep within yourself, especially during times of un-motivation, to uncover your WHY. Why did you set out to lose weight to begin with? How did that make you feel in the beginning when you first started to see success and changes in your body? Remember what it felt like then, and compare it to how it feels now. And then – get up and do the thing. You’ll feel better after it’s over, and you’ll end up motivating yourself to keep doing it. Also – don’t put so much pressure on yourself. Start small. Baby steps are still progress.
Pushups hurt my wrists. How can I modify?
This question comes up almost every week. Pushups are tough, even when you CAN do them. If you’re just starting out, there’s no shame in modifying your pushups. This can be done by doing pushups from your knees, or if you’re at the gym, pushing up against a barbell in the rack (also called a Louie pushup). If you’re at home, you can push against a wall or even a sturdy bench, chair, or table. Doing so will relieve some of that pressure off your wrists, but still allow you to work the same muscle groups until you can build up the strength needed to do a regular pushup.
What’s the best type of workout for weight loss?
I firmly believe that there is no perfect workout. The best workout for YOU is going to depend entirely on your goals, and your personal preference. There are factors that can play a role in what makes a type of workout “better” than another, but ultimately, I would much rather have someone find an exercise that they enjoy and do that consistently than worry about lifting weights so many times per week, or doing cardio on repeat when they hate it. I have found that with myself, and with my clients, people are more likely to see results and feel better about themselves, and STICK to a plan when it’s something they enjoy.
If you enjoy weightlifting, go lift. If you enjoy running, lace up your shoes and run. If you enjoy yoga, namastay. Whatever it is that you find fulfillment doing, and whatever it is you get excited about doing, then stay consistent doing that thing, and you will see results. No matter the type of workout. Movement in general is good for your body. As long as what you’re doing feels good both mentally and physically, then you will see results.
Having said that, it’s super important to recognize that if you’re trying to lose weight or change your body composition, nutrition is going to play the biggest role. It accounts for 80% of our transformation, so if you’re wanting to see big changes, exercise is great, but you also need to pay attention to the food you’re choosing to fuel your body.
You can also check out this HIIT workout designed to blast fat.
How do I get rid of my batwings?
I had to Google what a batwing is.. but then I realized you’re talking about mom-arms! 😉 They’re normal and we ALL have them a little bit. I’ve learned that they’re a wonderful part of this thing called aging. The biggest thing you can do if you’re looking to lose body fat or change your body composition is to pay attention to your nutrition. It counts for 80% of things, guys! I’m not lying! Notice how I’ve mentioned it twice in this post already?! Abs are made in the kitchen, and that’s also where mom arms go to die. Kidding, kidding. Not about nutrition, that’s not a joke. You can exercise every single day until you’re lying on the floor gasping for air but if your nutrition doesn’t have the same work ethic, you’re not going to see a difference.
It’s also important to know that as our bodies lose fat, it doesn’t realize that we have special requests. Our body doesn’t know that we might want to lose fat from the back of our arms, or from our stomachs, or from our thighs. It’s going to pull fat from wherever it decides to pull fat from first. But, what you CAN do, is work on building muscle in the areas you’d like to lose fat in. That way, once the fat does melt away from those areas, you’re left with muscle tone that you didn’t previously have. You can also work on building your shoulders and biceps, which help give your arms that nice shape we all want. And of course, work on building your triceps. Things like bench dips, and overhead tricep extensions are two moves you can easily start right now.
Shaking mine for my coaching group.
What supplements do you recommend?
If you’re eating a diet composed mostly of whole foods, then I’d tell you that you don’t really need supplements. BUT..it’s also going to be dependent upon your goal. If you’re someone who is lifting weights or doing higher intensity workouts pretty regularly, no matter what your diet looks like I’d recommend checking out Branch Chains first and foremost.
I use mostly Sculpt Nation supplements, Transform for my backup BCAAs and Boost Shots, and True Nutrition for my protein powders because you can customize your blend and I can’t have whey.
Back to BCAAs: If you’re working out, I think BCAAs are key. You drink them after a lift session to help with muscle repair and tone. I drink them after every lift session that I do. They give you the 9 essential amino acids that you can only obtain from food. They help your body fight off fatigue and experience more rapid recovery between workouts so you also experience less soreness than you might be used to. I’ve been drinking Branch Chains consistently since June and I can tell a huge difference in my body and how I feel already.
Greens: I love them because they’re a great way to still get your veggies in – and superfoods are always great for overall health and progress. You can mix them with water or blend in a shake. I like to start my day off with a scoop of greens in my water either before or with breakfast. This is key if you’re wanting to get more fiber into your day, but struggle with con consuming enough veggies.
Burn, Burn PM: Burn is a thermogenic so if you’ve never tried one, you might feel it. Burn does have caffeine (Burn PM doesn’t – it contains melatonin to help you sleep), and it’s also an appetite suppressant. It works to keep you from feeling hungry while burning fat throughout the day (or night if you take the PM version)
Turmeric: an all natural herb that helps decrease inflammation in our bodies. I just recently started taking it! You can take it every day, or you can use it more like a Tylenol or Ibuprofen when you feel pain or discomfort in your body.
Protein powders: I always recommend getting a high quality protein powder. People often don’t get enough protein in during the day (especially women), so having a protein powder you can shake or blend during the day is a great way to still get protein in without feeling like you’re doing nothing but eating meat and eggs all day. Sculpt Nation’s protein come in chocolate or vanilla and they do contain whey, fyi. I’ve been ordering my protein powders from True Nutrition, because you can customize your blend and they have about a million flavors. If you’re looking for high quality whey, I’d opt for Sculpt Nation. But if you can’t have whey, I’d take a peek at True Nutrition.
HGH: This helps boost your body’s human growth hormone levels. When we’re deficient in HGH, we may experience mental fogginess, sluggishness, fatigue, and fat gain (especially around our stomachs). HGH Boost helps boost these levels so we can feel better mentally and physically, and work on developing lean muscle while burning fat.