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When you get overwhelmed, what is your gut reaction?
Is it, A: to close everyone off and hide in a dark corner?
Or, B: do you step back, take a breath, and figure out how to deal with the problem?
If you answered ‘A’, you’re not alone, but this blog is for you. I want you to know that YOU are capable of “doing hard things.” Remember, every setback is a setup for a comeback, and you are a comeback champion.
Ok, so now that you believe you can accomplish whatever difficult situation life hands you with today, let’s give you some practical advice that you can put into play right now when it comes to your health and fitness.
If you are particularly overwhelmed about just getting to the gym, here’s a few tips on how you can increase your daily activity by adding a few small habits:
- Park your car farther away than normal when you get to work or the grocery store. Every step really does counts!
- Take the stairs! Pretend the elevators are broken at least once a day and you’ve got no other choice but to take the stairs.
- Get up and MOVE (10 squats/jumping jacks/push-ups…) when you’re watching TV, on commercials, or at least every 30 minutes.
If eating healthy, meal prep, and nutrition in general overwhelms you, here’s what I would do:
- Understand that we all started somewhere in our learning journey. Changing habits takes education, and you’re on the right course to learn how to take control of your meals. Give yourself time to learn, and never stop learning.
- A lot of us struggle to get breakfast in the morning. I know that I need to have something ready to grab as I’m on the way out the door, because I like to sleep until the very last moment possible. One of my go-to, easy, AND healthy breakfasts are egg muffins. Prep them on a Sunday, then pop them in the microwave for 20 seconds and you’re good to go. That recipe is in our E-Book of Recipes.
- Ask For Help! We are here as your guides through this health and wellness journey. We weren’t born with all the answers, and neither were you. So, let us teach you what we’ve learned, and maybe you can teach us something in return 🙂
Anytime you’re overwhelmed, pause a moment and take a few deep breaths. I know it sounds silly, but it works. It really helps to re-prioritize your problems and find solutions. I once had a manager that told me: “Come to me with any problem, but I hope you have an idea for a solution.” What I took from that was that I actually might have some idea of what to do, and I was strong and smart enough to prioritize a solution. Remember, you can do the hard things life that has in store.
You’re now ready to take on the day and tackle whatever life throws at you!
Have you ever felt frustration with the whole process of pursuing your health and fitness goals?
We at Raw Fitness have broken down and simplified the process by breaking down success into 3 distinct categories.
- Movement Mastery
- Mindset Mastery
- Meal Mastery
In order to be successful you will need all 3. Today's lesson focuses on what may be the greatest source of frustration, confusion, and hindrance to seeing your clothes fit the way you want and having the scale tip in your favor: Nutrition aka Meal Mastery.
Natalia eats, drinks, lives, sleeps, breathes helping others to be successful with their Meal Mastery.
If you want to get out of the rat race of mustering up enough motivation to stay away from "bad foods" or forcing yourself to eat "good foods" then watch this video on a concept we call "Structured Flexibility"
I'm warning you right now, get ready to get off the hamster wheel and find the true way to achievable and sustainable results. This video is a game changer.
Hopefully you have visited our gym or perhaps even this website because you have worthy fitness goals.
Perhaps you are one of the many people who may feel anything from a light case of butterflies walking into a gym environment, all the way up to a full blown panic. Or perhaps it's somewhere in between.
The obtrusive thoughts of: "what if I look stupid?", or "what if I can't do it?", or even "what if my muscles start to burn and I get out of breath and I don't like the way it feels?" can be a much more negative experience than the workout itself.
So whether you are highly debilitated by this, or it just steals a little of your joy, the encouraging reality is that we have the capacity to learn and grow and change as humans.
You, as many have before you including myself, can overcome this and not let is stand in the way of you making your comeback, whatever that may look like for you.
Would 10 minutes of your time be too much to ask in order to launch you into some serious forward momentum in dealing with your anxieties, both in the gym and out?
Good! Because I actually only need 6. Check out the video below and as always, we welcome any comments you feel comfortable bringing to the table.
???? Do you even Foam Roll?? Foam Rolling, a tool for “Self Myofascial Release,” is a great idea for literally everyone to incorporate into their exercise routine.
With just a few minutes each day, you can really help your muscle recovery time shorten by providing hydration ???? and allowing your fascia (connective tissue) to return to it’s normal elastic, pliable self.
???? Reach out to us in you’ve never used a Foam Roller, and we would be glad to point you in the right direction! ➡
Say your nutrition is bad for 1 whole weekend. Does that completely destroy your mindset about weight loss?
❎Don’t give the interruption that power❎
1 bad meal does not mean you’re off track forever. 1 bad workout, or 1 skipped workout doesn’t mean you’re never going to get your results. ????
That being said… hold yourself accountable✔ to get back up after and get back on track!???? Keep your long-term goals front and center in your mind! ???? Sometimes we have events pop up at work and they change our workout schedule. The key is, we must continually remain flexible and somehow get the workout done. ????
???? Share some of your strategies on how you overcome a small setback! ????
???? The top definition of “value” is: the regard that something is held to deserve; the importance, worth, or usefulness of something.
????I don’t know about you, but I’m sick of hearing people give value to words, or phrases, that are in turn de-valuing themselves. ????
For example,✅ “Sure, I can deadlift pretty heavy, for an ‘old lady’. Or, “For an ex-athlete, I guess that sprint was ok.” ????
PEOPLE! ????Give yourself credit! A deadlift that is heavy to you, is heavy weight, and you should be proud???? of what you accomplished. Do not take away anything from what you just did by saying “for an ‘old lady’, or ‘for a girl, or ‘for a guy with 2 repaired knees.’
This builds off of the last #RawInspiration about Comparison. It’s OK (and encouraged????) to be pumped up about completing a lift✔, or a task at work, or a challenge that was difficult for you! ❎ Do not let the importance, or worth, of what you just did be determined by anything that degrades, or devalues yourself, or your goals. ????You know the standard you hold for yourself, so take pride ???? in holding your values!
Theodore Roosevelt said it way back when, and it still rings SO true today, especially in the age of social media, “comparing your work, your life, or whatever else will only serve to make you unhappy.”????
We are so quickly to downplay our accomplishments and compare them to something that “someone else did better.” ????
Take JOY❗ in your strength, celebrate ???? your accomplishments, and remember: “the grass ???? is greener where you water it.” ????
This Salad is SO yummy and full of goodness????! Thanks again, Geri Nolden for the recipe!
➡➡Try this out for your next BBQ, instead of bringing a bag of chips! ????
1 Cup of Quinoa – cook according to package set aside to cool
1/2 Cup Red onion – chopped
1 cucumber – peeled and chopped
1 Red pepper cleaned and chopped
2 Lg Carrots – peeled and chopped
2 T Cilantro – cleaned and chopped – add more to your liking
1/2 corn kernals fresh if preferred – but canned is fine
????Combine all ingredients together
Add 1/4 cup – Extra Olive Oil
2 T Champagne vinegar – or to your taste
Salt and Pepper to taste
Toss and serve and enjoy!????