SOCIAL MEDIA


Swimsuits don't lie! They show every ripple, curve, bubble... all of it. And while we love this season of freedom from our work at school, for a lot of us it's not really a "break." Our own kids are home, too. In my case, the husband (also a teacher) is off and everyday for 2.5 months feels like the weekend.  I like to lounge at home with lazy mornings of cartoons (while I write and serve my bootcamp challengers) and coffee, and he likes to take adventures to the rec center pool every day. It's exhausting and I find myself craving the routine that "Monday morning" brings. But we are also finding a balance that feels a bit easier as our kids get older. This is the first summer without diapers so praise hands!

Now that we are about halfway through the summer, I thought I'd list some ideas for you to help survive the rest! If you are struggling to find a healthy balance or even just a sane one, maybe some of these that I share in my summer survival guide bootcamp this month will help you, too.

Healthy Vacation Hacks


If I continue to follow a healthy lifestyle while on vaca, I find myself able to have the energy and vitality to have more fun! Making health the priority doesn't need to take a lot of time, but it pays off in the fun factor so it's worth it!

The quick and dirty - stick to a routine - drink LOTS of water especially between alcohol and indulgent meals - get enough sleep - do a quick workout before the family gets up or in 10 minutes of downtime - and bring a probiotic! (Our systems are usually tossed out of whack and this will help keep you regular. I always make sure I have a Vanilla Shakeology packet and instant coffee handy to shake up for a nutritious mid-day coffee pick me up AND a dose of those good bacteria!)

Summer Patio Recipes


I love me a good Ceasar! Here's an amazing recipe to try! Add grilled chicken, steak, or shrimp for a perfect summer 2B Mindset dinner!

https://www.beachbodyondemand.com/blog/healthier-caesar-salad-recipe

And need a tasty cocktail, too? If you love a Moscow Mule, try this! Pretty and fancy is my go-to! I even made a t-shirt that says "Always order Champagne."

https://www.beachbodyondemand.com/blog/lime-ginger-cocktail-recipe

My favorite Restaurant Tip


Eat extra veggies!

For years, I've been telling people to make good choices at restaurants... you know eat a lighter dinner if you want to drink allll the drinks, or skip the bun if you want the fries.  But lately, I've been trying a new theory of "crowd out and clean out"

Vegetables are good for us.  Our body wants them and they help move food through our body AND fill us with nutrition! It's a win-win for restaurants for sure!! So I order extra veggies and eat them first!

Obviously, a salad with a lighter dressing on the side is a good idea and a simple way to fill your belly before the fries come, but what about adding a side of roasted Brussels or steamed broccoli to the meal? I sometimes want the beer, bun, AND fries but when I add the veggies first, here's what happens:

I often find myself feeling full faster and don't need to finish the plate of fries. (WIN!)
I know that the veggies gave me nutrition the white starchy bun did not (Win!)
My body doesn't hate all of the grease because it's counteracted with roughage (WIN!)
I am full and satisfied and my body still feels good! (WIN!)

Now, this works best when you are only eating out about once a week :) More than that, and the calories will creep up too fast. But I don't want you to feel like you need to be deprived at a restaurant!

Love yourself first


I actually woke up this morning in a pretty bad mood. I didn't want to get out of bed and I certainly didn't want to workout or do some tasks I don't love. I'm feeling behind on my goals, and the negative spiral of thoughts prompted me to hit the snooze. 6 times. Now, this is a luxury in the summer, but during the school year, It would derail the whole day.

However, I KNEW that once I did get up and do my morning ritual, which includes finding things I'm grateful for, exercise that pushes me so I feel like a total BadAss (even when I half-ass!), and reading some personal development to remind me that self love is work, but it's worth it.

As you are looking in the mirror and the tape is looping through "I hate my belly" Try actually calling it out and doing something different.  This is what worked for me!

1. Finding something on my body I DID like and looking at that instead - for me it's my arms and hands.
2. Remembering that NO ONE looks at my body the way I do.  They just see me and my personality is what's first. (and hopefully my outfit! ;) )
3. Actually feeling like I'm making progress to change it. Just knowing that I ate well the day before or did a workout gives me hope that it will actually change.

Don't wish for it - work for it!

xo,
Holly

Do you want a Free 5 day morning Makeover? Join the Rise and Recharge Ritual! 
Love the tips in this post and to put it into action by joining my summer bootcamp? Start a Program!
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Surviving Summer in a Swimsuit

Sunday, July 28, 2019

"You never rise to the level of your goals, you fall to the level of your systems" - James Clear, Atomic Habits.

So let's either work on the systems BEFORE we find a program or choose a program we think we can create systems around.

When I break it down, the most universal principle that I conquered in achieving my weight loss results was consistency. This is also the thing that people tell me they struggle the most with - so I thought we would break this one down.

  • So you have a goal and you start looking for a program. 
  • You find one and you start it.  
  • You are all happy and excited and you go ALL IN ... for a few days. 
  • Then you have to go into school early (or stay late) for a meeting, or a friend calls and wants to get dinner, or you are just too tired to find a recipe to cook something healthy.  
  • Something gets in the way and you say - well, I can't today - I'll do it tomorrow. 
  • And then tomorrow comes and goes and you kind of forgot. 
  • And now you are "off the wagon."


Sound familiar? Well, how about instead of starting with the goal - we start with the system! And I don't mean which workout or meal plan to actually follow - I mean how do we RESTRUCTURE your day so interruptions are minimal and the focus on your health becomes a priority? This, my friends, is how you battle consistency!

Here are 5 quick tips that have worked for me!



1. Keep it simple!


We all know that we can look recipes up on Pinterest, and find workouts in magazines, but how much time do we spend LOOKING for those things instead of doing them! Good intentions don't get results. ACTIONS get results. This doesn't need to cost a lot of money, but if you are like me, sometimes a little financial investment in my time is worth it! (Other examples I enjoy, grocery delivery, and templates from Teachers pay Teachers) It also puts a little skin in the game.  When I use my dollar as a commitment, I don't want to waste it and I am more likely to actually follow through with my choice!

Some examples of programs that tell you what to do for a small investment, Weight Watchers, the Whole 30, Obviously my Beachbody programs, etc. Larger investments are private nutrition appointments and personal trainers.  But with all of these ideas, you simply show up and do what's next on the list. Pick something that gives you a workout calendar and meal plan and it will be less likely that you won't complete the task. Also, pick something that you can see yourself fitting into your day EVERYDAY! Don't pick the 2-hour workout commitment (including gym drive time) if you are already strapped for time!

2. Batch


This is one that seems so obvious, but a lot of people don't do it.  You know that whole "double batch of cookies" thing... yeah make a double batch of dinner so you have leftovers for lunch the next day! Cook once, eat 2 or 3 times.  Before putting your groceries away, cut up and store all of the produce! It saves so much time and you are more likely to eat it if it's ready! I like to even cut up my onions and peppers for a recipe later that week. You don't have to prep an extensive meal plan.  Sometimes that's really hard for people to wrap their heads around and for me, it's also hard to fit it in on a busy Sunday with my family.

My favorite is when I just use my old restaurant hack and make a whole pan of chicken to cut up and use in all kinds of meals that week or brown 3 lbs of ground turkey/beef to make spaghetti, sloppy joes, and a casserole in 1/2 the time on the busy weeknight.  You can also freeze the meat for another week!  This time-saving preparation also helps you know what you are having for dinner quickly so it helps you to avoid the trap of picking up dinner on the way home.  Seriously, time, money, and sanity-saving all in one swoop!


3. A little planning goes a LONG way


For real - schedule your new healthy habits in! And put it at a time that you won't get interrupted and no one but you can derail you. THIS is just one reason why I believe that morning is the way to go.  No one else is demanding my attention, no unexpected changes to the day that requires me to adjust (because we all know that skipping is so much easier!) And I'm not having "decision fatigue." The ONLY obstacle I need to conquer is getting out of bed on time to get it done! My workouts are under 30 minutes so instead of checking the news or scrolling my phone before jumping in the shower, I put on some shoes, the workout clothes I wore the day before, and I press play.  I do a few other life-changing simple things in the morning after that (Join my Rise and Recharge Ritual series to get the details!) and then I get on with the morning.  By the time I get to work, I have already accomplished the hardest part of my day.  I feel powerful and energetic.

But if mornings really aren't your thing, try to schedule a workout on the backside of another habit or routine you already have. This is called habit stacking.  So for example, you go straight to the gym from work EVERY DAY! Or maybe the husband puts the dishes away after dinner and you go for a run. I used to put dinner in the oven and workout during those 30 minutes. It CAN be done.  But plan for it, schedule it and don't back out on your appointment.  Also - don't stress about it for the other 24.5 hours of the day.  You got this! You NEVER regret doing the workout. EVER.

4. Focus on your self-care! Get enough sleep.


You know how we just KNOW when our students come to school and they didn't get enough sleep? They are wired or tired or cranky or spacey? WE are like that too, friends! We might be caffeinated because #coffeeislife but we are so much more likely to be focused on our goals of eating well and working out when we are rested.  This could be a whole separate blog post! Adding a workout and healthy meal plan doesn't mean getting less sleep! Waking up early in the morning doesn't mean cutting it from your sleep budget! I like to crawl into bed at 9-9:30 p.m. so when the 5 am alarm goes off, I know I'm ready (though it's hard to pull the covers off every day!) Sleep is actually written in one of the nutrition plans for a workout program I did last year. YES. It's that important.

OOh - Fun fact! "Sleeping in" on the weekends is like changing time zones.  Consistent schedules through the weekend make for a more seamless week.  it's not always possible with late-night events, but something to keep in mind!

5. Find a community that makes your new routine "normal"


Your mind will unconsciously automatically go to the task that is the least amount of work. EVERYTIME. This is NOT being lazy! It's being HUMAN! What differentiates those who do the workouts and eat well from the rest of the world is that these people made it a habit that they don't even think about anymore.  That happens over time.  It also is a LOT easier to stick with if you surround yourself with people who are following the same routine. Why? First, it's motivating! You see them do it, and you are more likely to do it yourself.  Second - it makes it NORMAL. For example, you go out to eat with these people, and it isn't even a question to have a salad. Of course, it's first on the menu! They don't make you feel weird for asking for light oil and also support the chocolate cake! They plan events around an early bedtime, and they cheer you on when the workout is hard. And my favorite is that they expect you to be doing these new habits, too so it makes it a lot harder to skip! And a lot more fun to string a streak together.

There you have it! My top 5 ways to crush consistency and see results faster!

You will find that if you focus ONLY on the consistency, the plan just kind of falls into place after a while! A lot of time is wasted in between starting and stopping.  When you string workouts and eating well for many days in a row, you also gain confidence!

Now, don't worry, a decadent hamburger or night out with dessert will NOT derail you.  Just don't make it 2 in a row!  One treat or missed workout is LIFE! 2+ and it becomes the NEW habit (yes that fast!) to the old ways.

I just know that if you follow these tips and put consistency as your number 1 goal, you will see the results you are looking for!  After you master this, where else can you be consistent in your life?



Hey Hey!!! 


Do you need help and want just a little oomph in a free course on how to make your health your favorite ritual in your life? Try my "Rise and Recharge Ritual" It's a free video course explaining the detailed steps of how I set up my whole day for success in the first hour of my morning. It comes with a downloadable workbook and an opportunity to join my Facebook Community for support. This system is how I have conquered the consistency battle!

Sign up here to get it sent to your email!! 

I would LOVE to see you there!!! xo

How to Crush Consistency and See Results Faster

Thursday, July 18, 2019

YAAAAAY!!!!!!!!!!!! I love love love this program soooo much! Join me as it launches this month!

I can't say enough good things about this! But here's a little video with the details that explains WAY better than I can!   Morning Meltdown 100 What is it?

You can try a FREE Workout HERE!

What is Morning Meltdown 100™?

Morning Meltdown 100 is a high-energy, fast-paced, and fierce fitness program designed to be completed first thing in the morning. Commit to 100 workouts, and Beachbody® Super Trainer Jericho McMatthews will get you fired up to build strength and melt away fat. These are high-intensity cardio and resistance-training workouts that will blast your total body, while a live DJ keeps the energy high so you’re motivated to burn off the pounds. The goal: complete 100 workouts and unlock the best version of you.

What makes it unique?

This is the first Beachbody program designed to be done in the morning. When you wake up and commit to giving Jericho everything you’ve got, you’ll go into the rest of your day energized, refreshed, and ready to take on the world. This is an intermediate-to-advanced program that features 100 workouts broken into 5 phases of 20 workouts each. In each phase, you’ll do a 10-workout cycle of 20- to 30-minute workouts, and then heat up the intensity and repeat those 10 with added 100-second challenges—all designed to give you a solid rotation of cardio, resistance, and mind/body training. However you want to complete your 100 workouts is really up to you. Jericho has included recovery days along the way to give your body some TLC, so if you miss a day or want to plan for a day off you can stack that day’s workout with the next. The program outlines exactly how to do that. The most important takeaway is that you make a commitment to every single morning workout. Morning Meltdown 100 also features music mixed live by DJ Jesse Blake, who ramps the beats to speed up moves, adding intensity and excitement. It’ll make your workout feel like a party and give you the motivation you need to keep going. At the core of the program is the Be 100 Book, a beautifully designed, interactive, daily motivational tool and tracker that will help you unlock your potential and guide your commitment as you melt off the fat. START EVERY DAY STRONG.

Who is Jericho McMatthews?

Morning Meltdown 100 creator and Beachbody Super Trainer Jericho McMatthews holds multiple personal training certifications, including National Academy of Sports Medicine (NASM), the American Fitness Association of America (AFAA), and the American Council on Exercise (ACE), and has over a decade of experience in the fitness industry. She’s also the co-creator of CORE DE FORCE®, the Beachbody fitness program built around her love of martial arts. Prior to collaborating with Beachbody, Jericho spent 8 years traveling the globe training LES MILLS™ instructors at some of the world’s biggest fitness events.

For NEW Customers WITHOUT Beachbody on Demand! 





For CURRENT Beachbody on Demand Subscribers!! 










Morning Meltdown 100

Wednesday, July 3, 2019

Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad OnesAtomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear
My rating: 5 of 5 stars

Drop the mic and order this book right now!!!!!!

If you are struggling with being consistent with ANYTHING AT ALL! (Losing weight, saving money, cleaning, exercising, being more productive) YOU NEED THIS!!!!

James Clear just explains habits in the most practical and simple way possible - but with so much information that's soooooo interesting! A lot of it has sffirmed my own healthy habits and given me a bteer language to help others with them in my coaching and teaching.

I loved the Power of Habit by Charles Duhigg, but this one builds on it, add the focus on TINY habits over time, and also addressed the emotional part of changing!

This will be a go to and first recommendation for ALL of my challengers and coaches on my team. Simple, Powerful, and Easy to listen to/read!

And the teacher in me LOVES the bulleted summaries at the end of each chapter! YES!

View all my reviews

Atomic Habits




This is my favorite planner/journal for my Rise and Recharge Ritual.

It's different than a "calendar" per se that we think of when remembering doctors appointments or play dates - for that, I use google calendar and share it with my husband so we know our commitments.

It's also different than a plain journal that I would always start and never finish more than a page or 2. I don't really like writing like that - but I love just the little bit of reflection this prompts!!

This is for day to day wrapping your head around your tasks for the day.  Sort of like a calendar, planner, journal, to-do list, and gratitude journal all in one.  There is space to set goals and plan ahead, look simply at where you are spending time, and writing down important reminders.

The process that they teach is really easy and the books are inexpensive, portable, and sturdy. I use this method and book daily and I encourage you to try it too!

I believe in it so much, that I applied to be an ambassador for them! So here's a special code to get a discount on your first book!

Click HERE to Order one! 

Also enter the code HHTEACHER for 15% off your first purchase!!  



Happy Journaling!

The Best Self Planner

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