About Living Better: Fitness and Nutrition Services

What can you accomplish in an hour?

How about 13 minutes?

Yesterday I had a tight timeline from when I got home to when I needed to leave to pick up my kiddo to take him to his activity, and I wanted to get my bike ride in to complete my 100 workouts in 100 days challenge.

I got home at 220pm with groceries to put away and needed to leave by 345pm....

This left no time for any dilly dally or doom scrolling. I put away the groceries, changed the laundry over, and headed to the basement for my bike ride.

I put on the online spin workout video and started my ride at 239pm... a full hour would be a stretch but I could get close.

At 332pm I was hoping off the bike, for a 53 minute final workout of my challenge. 100 workouts in 100 days complete! Woo-hoo!

So now I had 13 minutes to get out the door.... in that time I grabbed what I needed out of the dryer, I showered and changed, I packed a bag with my kiddos clothing for his activity plus snacks, I made myself a PB&J sandwich, I grabbed a BEA energy drink from the fridge, and I was in the car reversing out of the garage at exactly 345pm as I had hoped to be.

13 minutes. It was enough.

My kiddos activity started at 430pm... it was amazing to me to think that only an hour before, at 330pm I was STILL on my bike.

In 1 hour I got from just finishing my workout to meeting my basic needs of bathing and feeding, to picking my kiddo up from school, and driving 25 minutes to get to his activity... and we were 10 minutes early.

1 hour. It was enough.

We can't control how fast time passes, but we can control what to prioritize and how to be efficient with our time.

I understand that we all have different responsibilities and demands in life. Even though we are equalized in the time given to us, our plates are not filled the same.

BUT if you can learn to improve on your time management and tune out the noise of some things, you can accomplish a lot.

Even in an hour.

Heck, even in 13 minutes.

How much water do you need to drink?

A good ballpark is 2.5L for women and 3.5L for men. Actual intake needs may vary slightly depending on weight, activity level, sweat rate, climate, etc.

Water intake is important for health and wellness as it is necessary for every day metabolic functions such as maintaining body temperature, getting rid of wastes, bringing nutrients to cells, and many more.

Do you get enough?

I know it can be a struggle for me some days and I almost exclusively drink water (and coffee, obvs)

Things like using the bigger, transparent jug makes a HUGE difference for me compared to when I use the smaller one. For one it's easier to track how much I need with the big one (about 1.5 jugs), and since I can see how much I'm drinking it encourages me to drink more.

The small ones is definitely more convenient to carry around but I can never remember how many times I've filled it each day and the lack of a visual reminder by not seeing how much is inside doesn't signal me to drink more.

For the month of April I'm committing to using the big jug everyday to make sure I get my water needs met.

Are you drinking enough water? Do you have any tips or tricks that work for you? Let me know in the comments!

Some is better than none.

Can't workout for an hour? Do 20 minutes instead.

Can't cut out added sugar completely? Cut out sweetened beverages.

Can't clean the whole bathroom? Clean the mirror.

Can't meal plan or prep for the week? Plan one day ahead.

Can't run? Walk.

All or nothing mentality is what leads to burnout, feelings of failure, and eventually giving up, which further drives thoughts of "I can't" and "I'm not good enough".

You are good enough, and you can do it...

Even if 'it' isn't all of it.

Something is ALWAYS better than nothing.

Some days, just getting started is half the battle...

It would have been easy to give up on today's bike ride

▪️the little guy fell asleep in my arms, napping along with him was mighty tenpting

▪️I needed to put air in my bike tire

▪️I got on my bike and discovered my chain was off, and a bit stuck too (I blame the kids 🤪)

▪️then I had to take off my bike shoes to go back upstairs to wash my hands of all the chain grease

▪️the household to do list is pretty long

There definitely wasn't a lack of obstacles and excuses today, heck I didn't even know if I'd get my full hour ride done as the little guy's naps can be unpredictable...

But I did it anyway. I won the battle of getting started and was lucky enough to make it through the entire workout.

Life will always throw things at you, you just have to decide what to prioritize and when.

And then?

You just have to start.

It's time to say goodbye to the lazy and crazy days of summer and think about getting into routine again. Whether you are considering a lifestyle change and are new to fitness or you are just looking for a new approach to fitness and nutrition, let About Living Better Services be part of your routine this fall with an online coaching package.

Special promo pricing currently in affect, but space is limited.

Reach out today for more info!

Looking to make a change to Live Better?

Tired of making resolutions or setting goals that fizzle out and leave you feeling frustrated, like a failure, and maybe even more confused and worse off then when you started?

You're not alone.

Most people start making changes by making promises to themselves... eating more vegetables, not going for take out, going to the gym regularly, going to bed earlier.

But the problem with these promises is they don't address the real reason change is desired or the real ability of the individual to actually make the changes needed to get there.

The mindset, the expectations, and the approaches, matter far more than the specific changes themselves because they are the key to making the changes that matter to YOU and making those changes last.

If you are looking for some guidance on how to make lasting changes to your health and wellness so you can Live Better then join me for a FREE 5 day challenge starting Monday January 17th!

Send me a message and I will keep you in the loop!

Welcome to the New Year!!

This time of year is when many people like to make some changes to their lifestyle to improve health and wellness.

Many resolutions revolve around weight-loss such as following a workout routine and/or starting a new diet. The problem is many of these resolutions fail - in fact after 6 months less than 50% of people are still sticking with their resolution plan.

And not for lack of trying or discipline.

Often failure is a result of the general themes of diet culture such as "eat less, move more", "follow xx rigid diet", "cut out all sugar/fat/gluten", "do xx exercise" etc.

These plans are basically designed to fail.

What people need is not someone else to simply tell them what to do. If it were as simple as that then if everyone followed the exact same diet and same workout routine then everyone would have the exact same results and have the same physical appearance and health. And this is just not at all the case. Everyone of us has a number of contributing factors to the way our body's are, in all metrics. And not only that but the way we live our day to day lives is different too, and that also matters.

The reason there is so much information about exercise and diet including so many experts, influencers, celebrities, etc., claiming that "their" plan is the best, is because different things work for different people. Think about it, if any one of these things was truly "THE BEST" then it would work for everyone and therefore everyone would do it. The rest of the diet industry would go bankrupt.

What this means is there is no right or wrong way to approach weight-loss, exercise, healthy eating, and wellness. Of course, there are some general "best practices", but at the end of the day, people are not one size fits all, and therefore our approach to health and wellness cannot be either.

We need to do things differently; no cookie cutter plans. To do this you need to change your mindset and perspective around diet, exercise, health, and wellness so that you can change your approach and Live Better.

I have a FREE 5 Day Challenge starting next Monday (Jan 17th) to help you to make these changes to Live Better. If you’re interested in joining let me know!

Swim Tuesday, Bike Wednesday... getting some training in before my Olympic distance triathlon August 29th!

Questions about if this program is right for you? Here are some of the FAQs 👇