Weight-loss Goals: Making it Happen

Weight-loss Goals: Making it Happen

Okay. So I am here to get totes real about an issue that is so so important to so many women; Weight-loss and learning how to set weight-loss goals that actually work for you.

Full disclosure, let me get this out of the way first: I am not, in any way, a promoter of extreme dieting or living a restricted lifestyle. I’ve struggled with my own eating disorder in the past, and want to make it clear that I am completely against obsessive compulsive eating habits, extreme dieting and excessive weight-loss. I am, however, a total advocate for setting healthy goals and achieving them. And that’s what you’ll learn today.

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How to Set Weight-loss Goals

Step One: Find a healthy support system.  After my eating disorder ran its course, I ballooned to a really heavy, unhealthy weight. I wanted to set weight-loss goals and achieve them, but I couldn’t find a healthy support system.

People would say things like,  “Oh you don’t need to be on a diet,” or “Oh you don’t need to lose weight,” and it really discouraged me. Here I was trying to do something healthy and positive for my life, and I was getting all this negative feedback.

But I learned a really important lesson: When it comes to setting weight-loss goals, not everyone is going to support you. And that’s okay. If you don’t have a proper support system, go find one. Let go of the people who are bringing you down, and stop talking about your diet plans to the people who aren’t supportive. You shouldn’t waste your time justifying your healthy decisions to other people. Instead, you should be putting your energy into actually doing what’s best for you.

Step Two: Develop the Perfect Focused Mentality. When you set weight-loss goals, you need the right mentality to succeed. Achieving your weight-loss goals has very little to do with the “perfect diet or the “perfect workout.” It is more about your mind. Finding the right mentality that keeps you focused and determined is the number one key factor in determining your success.

There are so many ways to find that mental drive to focus on your weight-loss goals. You can create a vision board, or save motivational pictures on your phone. One of my favorite things to do is journal my self reflection and imagine what life will look like when I reach my weight-loss goal.

You want to lose X amount of pounds for example, but what do you want to feel? What do you want life to look like? What do you want to change about your level of confidence? Once you focus in on the emotions driving your desire to set a weight-loss goal, your focus and determination grow immensely.

“Why do I want to lose the weight?”

“What is it I am longing for or trying to attain for my life that is missing right now?”

“How do I believe that losing weight will help me achieve that thing I am longing for?”

If you take a minute to answer those questions, you’ll find a crazy amount of drive to go after your weight-loss goal. You will be totally compelled to make it happen.

Step Three: Diversify Your Goals. Once you figure out exactly what emotions you are longing for, “beauty, confidence, self-esteem,” whatever, your next step is to diversify your goals list and find multiple ways to achieve those emotions. Setting weight-loss goals is only a small part of living a healthy happy lifestyle. You need to find more than one way to feel beautiful, confident and happy with who you are.

“What other ways can I feel _________?”

“What other goals can I set for myself each week to feel more confident and beautiful?”

Do you need to dress a little nicer in the morning? Do you maybe need to treat yourself to a manicure every week or try dazzling up your makeup routine? There are so many other ways to achieve the dream feelings you are longing for. By coming with multiple ways to feel confident, you create a chain reaction of motivation to reach your weight-loss goals. Suddenly your weight-loss goal is not a big challenging obstacle you can’t overcome. Instead, it becomes the added bonus to boost the confidence you already have already.

Need help diversifying your goals? Read this post on how to feel more confident to get some ideas.

That’s how successful weight-loss works. Don’t wait to feel all those amazing feelings you are longing for just because the number on the scale isn’t the one you want to see. Instead, strive for that feeling in a ton of different ways for yourself. You totally deserve it.

4. Make a plan. Find a plan that works, stick with it as best you can until you notice things stop working the way you want them to. At that point, don’t give up on your weight-loss goals, just change your diet/workout routine to figure out what’s keeping you stuck. Nine times out of ten, when you get stuck and hit a plateau it is because of something small that you are overlooking. You can check out this post to read more about the common reasons why you aren’t losing weight from Positivehealthwellness. It’s a great info graphic explaining the simple reasons you may be hitting your plateau. But don’t give up girl. Just change it up!

 

Need extra help? Get the free E-guide for setting weight-loss goals the healthy way!

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Kayla Itsines vs. Tone it Up – Picking the Workout That’s Right for You.

Kayla Itsines vs. Tone it Up – Picking the Workout That’s Right for You.

It’s the most common question among instagram fitness girls. “Which workout is better – Tone it Up or Kayla Itsines?” Kayla Itsines of Sweat with Kayla, Karena Dawn & Katrina Hodgson of Tone it Up – They have a lot in common – solid rock hard abs, intense workouts, and an insane pack of social media followers who are constantly posting on instagram. … Not to mention the power of a name with the letter K (I am starting to think this is a thing guys) These girls kick ass. And their workout programs are kick ass too.

Both Kayla and Tone it Up have their own “army” of girls who follow their nutritional programs and fitness guides..and yes- on both sides, the results of #transformationtuesday are all in all impressive.  But if you follow one program over the other, I am sure the question has crossed your mind: which is better? which one will give me the results I need? and what is the difference between these programs? Okay.. yes.. a LOT of questions have crossed your mind – not just one. And hopefully this post answers them. Tone it Up And Kayla Itsines BBG TIU What is Perfection

Tone it Up Program – Summary

Tone it Up is an empire. There is no other way I can describe it. Karena and Katrina have created a fitness brand that is solid, diverse and dominating in the industry. The girls started as simple youtube channel that shared fun workout videos out of California. Since then, the brand has grown massively.

Now they have 8 week challenges called “Frisky Fall” and “Bikini Series” that help girls get in shape and find community support in the process of transforming their bodies during the seasons of change. They continue to offer a ton of workout videos on their youtube channel that are all free and honestly, are super fun to follow. They are always pumped perky and excited to workout – which is totally infectious no matter how much you hate to break a sweat.

But Tone it Up is more than workout videos and free 8 week challenges… the foundation of their program is a nutritional guide that you can purchase for the cost of 200 dollars. It’s a solid detailed PDF full of healthy living lifestyle tips that get you so excited for healthy living (in a way that nothing else has before.) Plus there is more to the brand Tone it UP – They have protein powders, cool workout gear and more for sale on their website. — Tone it Up goodies galore. Tone it Up And Kayla Itsines BBG TIU What is Perfection

Kayla Sweat – Summary

So.. Kayla Itsines is equally powerful and kick butt as K&K … but her business model is a bit different. for 68 bucks you can purchase her Fitness guide which is a PDF outline of a 12 week workout program. She has an app also which I am personally not a fan of (it is way too expensive and I can’t use it when I am listening to music on my phone during my workouts.) Kayla is from Australia, which I personally believe is the land of beautiful people. She is super cute and adorable and has a ton of transformation success stories on her instagram. For 120 dollars you get a bundle of her nutritional guide and her 12 week workout program, which I have bought (it comes in vegetarian and regular.) Kayla doesn’t post workout videos for free on youtube like Tone it Up (though she is starting to more recently) but her twelve week program is intensive and judging by the results, really really transformational.

The Nutrition Program – Compared

I recommend that anyone who is starting out on their fitness journey with little to no workout experience (and a lot of weight to lose) to skip Kayla and go for Tone it Up as a starting point. Nutrition is a major major component of healthy living and so is staying motivated….And TIU’s nutrition program is a solid help for both those things.

Kayla’s nutritional guide isn’t as strong as the Tone it Up’s…. The Tone it Up nutritional program gives you a detailed education about food – what certain foods do for your body and when and how to eat healthy. And if eating healthy is 80 percent of success (so they say) you want to build a strong foundation of education yourself about food before you jump into any exercise routine. Kayla’s nutritional program is more basic, more dry (unexciting)  and less motivating in my opinion. Tone it Up not only informs you, but leaves you feeling inspired and excited to make those changes.

Now for the Big Question Answered: Which Workouts are Better?

I have done both. And I am here to tell you that the answer to this question all depends on what you are trying to accomplish. And your starting skill set. When I started Tone it Up, I was nearly 200 pounds and was able to totally transform my body following their workout videos and nutritional program …. Their workouts are full of variety and packed with fun. They have yoga videos, HIIT workouts, arm sculpting and butt toning exercises.. there is something available for everyone. If you don’t like one workout, you can switch to another. A lot of the workouts you can do at home with minimal equipment. There are TONS that are free plus their Beach Babe DVDS were are pretty awesome too. I never got bored and was always excited to workout. Not to mention my body definitely transformed. I lost nearly 60 pounds with the help of K&K. But at some point I wanted more. I wanted more definition, more results, more toning and less flab. So I decided to give Kayla a try.

My Experience

I’ll admit, I have only made it to week six of Kayla’s program – the workouts are extremely intensive and highly exhausting. All of them are. There is no way around it. You will be dripping sweat with every workout. (I guess that’s why they call it “Sweat with Kayla” right?) Her program is structured with 2-3 HITT (High intensity)  workouts a week and instruction to commit to 30 minutes of LISS (low intensity) workouts on the other days of the week. As you go through the program, you will need more equipment to get through her routines, though I can tell you I did most of them from home improvising with what I had in the house. It is doable… I can tell you that her workouts  definitely increased my strength in a way that K&K workouts didn’t. I was sweating, out of breath and in pain at the end of every single workout.

The Results

Sore was an understatement…. But by week six I felt like a total powerhouse. But there’s a catch to this.  And something you should take into consideration based on where you are in your health journey: In the six weeks I did Kayla I didn’t lose an ounce. I gained a little weight at times…

My body changed for sure: I lost inches, got totally toned and felt way more comfortable in my own skin….But my weight stayed the same.. probably due to the fact that I was gaining so much muscle. At that point in my journey it was something I was okay with! Now, jumping back into my healthy life style again after gaining much of my weight back these last few months, I know Kayla is not right for me, knowing that it does little for the scale. But down the road it is definitely on my to-do list.. considering just how crazy transformational it is.

Final Thoughts

I think no matter where you are in your journey, the workout solution is different for everyone. For me, in the beginning, I needed to find motivation, drive and a positive community to make my change happen. For me, that was Tone it Up. The girls following the program are honest, real and dedicated. Social media in the Tone it Up community is strong, and it is really easy to find that support you need to drive you forward in a healthy lifestyle. Not to mention the nutrition program totally changed my life. There is no doubt about that. Kayla, for me, is the workout that just takes things to the next level.

I would have never been able to jump into Kayla without the solid foundation of Tone it Up. Sure, Kayla’s transformations are impressive, but to me they were intimidating more than encouraging when I started out. I think Kayla workouts are great. But only if you want to work on drastically changing your shape to tone and harden your body. But the workouts aren’t exactly the place to go when you are just starting out. It is really easy to get injured in her high intensity workouts. Especially if you don’t have a pretty fit body to begin with. I know girls who are totally healthy and fit and still have trouble getting through her workouts. But no doubt those transformations are legit. Hope you girls found this review helpful! Let me know in the comments what your thoughts are!

 

 

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I Am Insecure. So What?

I Am Insecure. So What?

You may be surprised for a life coach to admit this, but it’s the truth: I am in secure. And there’s no shame in that. If I told you that I wasn’t then I would either be a liar or a psychopath. Because everyone lacks a little self confidence in certain areas of their lives. And the fact that I am insecure should only tell you that I am human.

The difference between the person I am today and the person I used to be is that my insecurities don’t haunt me anymore. They don’t consume my life. I’ve learned to love myself for who I am, and now  I teach other girls how to do that too.  So ladies, ready for the deets?

 

I am insecure What is Perfection

I am in secure because I am a human being. And so are you. But if you are struggling with your insecurity (if it is keeping you from living the life you truly want to live) then you need to take action and do something about it.

Are you constantly saying I am insecure but have no idea how to change that? Here’s what you do.

Start embracing the qualities about yourself that you love. I make lists of all the things I have to feel proud of. Sometimes I say those things to myself in the mirror. Every so often I close my eyes, meditate and focus on those qualities. It sounds stupid and egotistical but it isn’t. It actually boosts your confidence and grows your self-worth. Find a practice that works for you and try to incorporate it into your daily lifestyle routine. You’ll quickly feel the difference.

Have patience. Rome wasn’t built in a day. And neither is confidence. Moving away from an “I am insecure” mindset is something that takes time, effort and practice. If you believe that you can change how you feel about yourself, but you also understand that it won’t happen overnight, you will be way more successful in the long run.

Practice self reflection. This is a really important part of developing love for yourself. When you don’t reflect and take time to think about the person you are and the things you want for yourself, you easily get lost in the confidence searching department. Take some time every day to journal how you feel about yourself, and what you want to improve.

Hire a life coach or take a self confidence course. Life coaches and personal development programs can be super expensive. There are a lot of phony coaches out there that make false promises about what you can accomplish with their programs. So please do some research before you start investing. Find a program that works. Find a coach that has experience. I highly recommend that you check out my online courses that are available to you at an affordable rate. PLUS the success stories are amazing.

Don’t give up. You’re amazing girl. <3 

 

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Why Keeping A Journal of What You Eat is So Important

Why Keeping A Journal of What You Eat is So Important

Okay yes,  I am a journal junkie. I hoard them. I collect them. I eat them. No… totally kidding. As obsessed as I am with keeping notebooks, you won’t find me eating them. I’m not that weird. But I do happen to write a lot about what I eat, and there is a solid reason for it: Food Journaling is SOOO important.

There’s a reason why we keep track of things like our expenses, our grocery lists, and our chores on the day to day — because sometimes the details of life seem to get lost in the busy day to day, and there are important things we need to take note of.  Or food goes on that list. What we eat, how much we eat and how often we eat, may not seem like an important thing to monitor and write down, but it IS. It SO is.

Recently I gained back a lot of the weight I lost on my weight loss journey. I wrote a post you can check out, I gained weight and I’m not ashamed. It was a learning moment. And as frustrating as it is to be starting over and getting healthy again, I know it’s okay. Because I have done it before. I know what works. But do I?

That’s where the Food Journal Comes in.

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Keeping track of what you eat by writing it down is beneficial for a number of reasons

1.It is hard to hide from the truth when it’s written on paper. Are you the type of girl who scarfs down Doritos in front of the television without keeping track of just how much you are eating? Or maybe you keep snacking throughout the day with little or no accountability. If you wonder why the scale is keeping you down (or up) there’s a reason for it… and it’s probably in your food diary.. if you keep one.

2.When things go wrong, you know how to fix them. I am a perfect example. Things recently went wrong for me. I fell off track… And for a while the idea of getting back on track was really hard.. because I have made so many changes in my life over the past two years, I couldn’t even remember what worked and what didn’t for me. So that’s why I went back to my food journal. I sifted through all the notebooks I kept during the years where I felt my best, and I could clearly see what meal plans worked and made me feel good – and what meal plans tired me out.

3.Holding yourself accountable is the best thing you can do for yourself… and by writing down what you eat, you are holding yourself accountable in a way that lets you keep track and monitor not only your food intake, but how you feel too! I always write down how I am feeling in my food diaries. If I am lethargic, I can look back and figure out why. If I start breaking out, I have a food journal to sift through and figure out the cause of my acne breakout. I swear.. food journaling is the best thing you can do for yourself.

 

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How to Keep a Food Journal

1.Keep Track of Your Meals – this is a Duh. Write down Meal 1, Meal 2, Meal 3, and if you’re like me, Meal 4 and Meal 5 — ALL OF IT. Everything you eat.

2.Keep Track of When You Eat – Your food journal should include the times you eat as well.. if you are wondering why you are so hungry around 5PM but your food journal says you haven’t eaten since noon, that should explain why. Keeping track of the time you eat in your food journal will help you figure out where your hunger pangs are coming from.

3.Keep Track of Your Water Intake: Its so important to keep track of how much water you drink on the day to day. I aim for 64 oz of water each day, and on my food journal I keep a little space for keeping track of my water intake, checking off each glass I drink throughout the day.

4. Allow for Keeping Track of Your Vitamins and Supplements: I love adding this as a requirement for my food journals because it holds me accountable for taking those vitamins! And I always forget!

5.Keep Track of How You Are Feeling: Leave a little space in your journal each day for personal reflection. Were you feeling more energetic? were you feeling less energetic? maybe you were feeling a little stressed out or down in the dumps? A lot of anxiety problems and emotional conditions can be greatly affected by what we eat. Keeping track of how you are feeling is just as important as keeping track of what you are eating!

Now I’m kinda hungry.

 

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What is Perfection is the Self Improvement blog for the imperfect girl everywhere. Learn to find happiness, feel beautiful, and be confident in who you are. We all deserve to be happy, and we all deserve to be the best version of us. And we all are truly capable of getting there. Because Perfection Is Impossible. Happiness isn’t. See The Self Improvement E-Guide Collection For Your Life Coaching Guides to Change Your Life Today!

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A Few Thoughts on Following Your Intuition

A Few Thoughts on Following Your Intuition

Let’s talk about intuition… the idea of following your gut instinct and being true to what makes you you. Intuition is a blessing.. it’s what leads us to make amazing unique decisions for ourselves and our lives. Intuition is what has let leaders break out into broken industries and create massive change. It’s what fuels leaders and ignites amazing success in people.. Intuition and following your gut can be a great experience… except when it isn’t.

Because when we don’t follow through with what’s right for us in our life, intuition turns a constant plague on our bodies and a total curse to our happiness. Do you know what I’m talking about? Intuition, when ignored, is that little voice inside your head that constantly reminds you something isn’t right. It’s that uncomfortable feeling in your tummy — that upset stomach that can only be cured by honest action. It’s that tightness in your chest that just makes you want to scream from the rooftops, leave town or start a new life somewhere…  When you aren’t being true to yourself, intuition is a constant reminder of all that you aren’t.

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Following Your Intuition

I want to write and tell you all about the reasons you should be true to yourself… the reasons you should speak you mind, be honest, be open, live your life the way you truly want to etc…. but I’m not one for lectures. I’ve been told to do way too many things by way too many people (on way too many occasions) in my life…things that weren’t right for me at all. Spending this blog post telling you what to do now, even if it is following your heart, seems pretty hypocritical of me.

But I guess I just want to recognize how important it is. Following your intuition is a hard thing to do! Especially when it means leaving or walking away from something. When I was a producer at CBS I was incredibly unhappy, yes, but it took me months to actually follow my gut instincts and walk away. I wanted to leave more than anything… but for a while, I didn’t. I didn’t because I was afraid of disappointing other people. I was afraid that the confident feeling I had about leaving was pure imagination…. Everyone was telling me how wrong it was. “Don’t leave without a job lined up,” they said. “Your walking away from an amazing company,” they said. “You won’t be able to find a job in this industry as good as this,” they said.

For a while the self doubt I created in my mind held me back from making the decision my gut was screaming at me to make. Inside I knew it was right for me, but the world around me told me that it wasn’t. It created this crazy off balance that took such a toll on me. Soon, the anxiety of staying in a place that was so wrong for me began to eat me alive. I was drinking every night trying to cope with the stress and depression I had experienced…my boyfriend, on a few occasions, came home to find me passed out on the floor. It was horrible. Looking back it was horrible. But in the moment, I was oblivious to the destruction I was creating in my life because I felt destroyed on the inside.

Why? Because I wasn’t being true to what I knew was right for me. And in trying to make it work I was breaking everything else around me.

Maybe you have felt this way before.. maybe there is something in you that tells you to walk away from a friend who is bad news… or a boyfriend who miss treats you… maybe your career is not what you wanted it to be but you are scared to surrender and start over.

Don’t be afraid. There is nothing to be afraid of. If your gut tells you something is truly right for you… go do it. If your stomach is churning because where you are now in life isn’t where you want to be, go do something about it. If your heart is singing a song different than the world around you, put on your headphones and start singing along.

Your Intuition is everything.

 

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What is Perfection is the Self Improvement blog for the imperfect girl everywhere. Learn to find happiness, feel beautiful, and be confident in who you are. We all deserve to be happy, and we all deserve to be the best version of us. And we all are truly capable of getting there. Because Perfection Is Impossible. Happiness isn’t. See The Self Improvement E-Guide Collection For Your Life Coaching Guides to Change Your Life Today!

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