Tips for breaking through a SLUMP!

breakthrough POST

Hi friends! I have been thinking a lot about you and some of you that have told me that you are in an unhealthy slump or you had a few bad days and are having trouble getting back on point.

Although I can’t see all of you in person to talk I want to try to help you from here!

Here are some tips to get you back on track and realize that slumps are just a part of the process! So do not beat yourself up over it. Let it flow and know that it is normal to have ups and downs. The sooner you get back up the better. Make sure you aren’t doing anything too extreme that you can’t keep up with. Keep daily healthy stress-free habits so that they are part of your life that you really don’t consider a burden. It’s just what you do and how you are choosing to live.

#1. Treat each and every day as if it is the beginning of the process for you-the past does not matter. Those cookies you had or those drinks and cake at the birthday party over the weekend-guess what?? Today, they have no bearing on your fit and healthy future! Start fresh everyday-in attitude, movement and nutrition! Slumps happen because no one is perfect and its okay to live a 80/20 ratio. You can have some downtime, you can go to the game, you can lay on the couch. But you must keep breaking through!!!

#2. Be creative and try something new-food and exercise wise. Nothing breaks you out of a slump like a new class or a new training program or trying some new recipes and snacks! Do not be intimidated by others! Healthy looks different on everybody and every body!

#3. Let others inspire you! Social media is flooded with fitness and food-look at it, copy it, try it, eat it!! Do it! Keep fresh and up to speed with new ideas that are working for others. But stick to your guns and know that only a true long-term healthy lifestyle will get you the healthiest and fittest you! Tag along with a friend on a run or do whatever they are doing for a day. Buddies are the best!

#4. Check in with your mind. Is something bothering you? Is something not right in your love life, family, career? This could be what is literally “weighing you down” and making you unmotivated to get off the couch or put the chips down!

#5. Remember why you started trying in the first place. Get back to that place and start fresh!! That is what is so great about waking up each morning and having the chance to make it even better! So, go make it better! Focus on your physical activity, healthy eating choices and mental health! Because the good life requires all three! I know you can do it!

#6. You and only you can turn it around! If its been days, weeks or even months or years you can turn it around right now! I can’t do it for you, nor can your friends or family members. You hold all of the power to make the changes to get out of the slump. It’s a decision that only you can make.

you got thistryyesterday you said tomorrow


Food:Lifestyle Basics 101

  • Always eat at least 5 times a day- 3 meals and 2 snacks works well
  • Each meal or snack should consist of approx. 1 part fat, 2 parts protein and 3 parts carbs-in general….see the next bullet
  • When you sit down to eat ask yourself this: What will I be doing in the next 3 hours? If you are going to take a nap go easy on the carbs. If you are going to workout have some more carbs…adjust your carbs based on your anticipated energy output. If you are sitting at your desk at work and will be buried for the next few hours eat some plain & delicious almonds…maybe even some Greek yogurt with fresh fruit and a touch of granola!
  • Eliminate junk food-if it isn’t in the house you are not likely to eat it. Fast food, pastries and processed food mostly contain high amounts of fat, sugar and sodium….see bullet two-that is not what we want our meals to be made up of!
  • Drink water! Eliminate soda or pop-whichever you call it and NO Diet is not ok!!!! Eliminate sugar and please for the love eliminate fake sugar!
  • Fiber is your friend-you can find your friend in some of the following: apples, blackberries, oranges, carrots, lentils, sunflower seeds, cauliflower and oats to name a few-it is recommended that you consume 25 to 30 g per day of fiber. Ease into it adding a few grams at a time until your body gets used to this new fabulous “regular” routine of yours!
  • Carbs-you need carbs-the best source of energy comes from carbs! You want to choose COMPLEX CARBS-whole grains, nuts, fruits, veggies, beans, oats, quinoa, yams, sweet potatoes,  brown rice, and barley would be some to start adding into your life.
  • Protein-the leaner the meat the better! Ground turkey, chicken, fish, lean beef, Greek yogurt, beans, cheese, milk, peanut butter or almond butter, egg whites, almonds, Whey protein supplement would be some to start adding into your life. ***immediately following your workout your body craves amino acids, please give it whey protein in the form of a shake if you can afford to add this to your life(whey protein is high in glutamine and branched-chain amino acids) ***
  • Lastly, Fats-olive oil, avocados, nuts are my favorite 3 fats! Remember bullet two, each meal can be 1 part good fats!

You can live this life 80% to 90% of the time and be a healthy & happy human! If you are body building to compete or want more serious results you will have to up that percentage to 95 to 100% of the time clearly.  I simply want to feel and look good, prevent disease and maintain my awesomeness…. so I follow this I would say 90% of the time and the other 10% of the time I don’t feel guilty or bad because I had a beer and a piece of pizza or a cupcake etc. because I know how I live my life and I know how good it feels to eat right and exercise regularly!!!