Not in every area of life, but definitely in some. This blog, for instance. It’s easy to put it off for client deadlines and more pressing writing projects.
Exercise is another one of those areas. Sometimes it’s tough to find the motivation. Now, it’s WAY easier than it used to be. But there are days (or weeks) when I don’t feel like it.
But this morning, after two months of mostly weightlifting (because it’s been hotter than a two-dollar pistol around here, y’all), I went running. It wasn’t a long run, but it felt AMAZING.
If you ever work out, you KNOW that it makes you feel better. Here are just a few of the immediate benefits of moderate exercise (source):
Boost in mood
Improved thinking or cognition
Higher energy
Reduction in short-term feelings of anxiety
Better sleep
So let’s do some quick math. If you were to work out for an hour, one day a week, you would end up doing 52 hours of exercise each year.
Now, if you were to do 30 minutes of exercise six days a week, you would end up doing 156 hours of exercise per year. That’s three times the amount!
That tells me that showing up is the key.
So September’s resolution is to exercise at least 24 days out of the month. That exercise might look vastly different, depending on your fitness level.
If you’re at optimal levels of fitness, those 24 days might look like full-on weight lifting workouts and long runs or sprints mixed with pilates or yoga on light days.
If you’re starting out, it might look like getting off the couch and walking around the neighborhood.
And you know what? That’s 100% okay. It’s something. You’re doing something good for your body that day.
This is not meant to be a guilt-inducing challenge. It’s meant to be an encouragement. Feel better physically this month. Do something that will help you in the long term and short term.
Do something fun! Maybe you like dance classes or sports or cycling while watching TV. Whatever it is you do, do it six days each week for the next four weeks.
A new month means only one thing around here: It’s time for a new resolution!
As we approach the halfway mark of 2022 (btw, how crazy is that?!), I’d like to pause and consider what you’ve accomplished so far:
You made a donation.
You encouraged others by writing to them.
You practiced gratitude by “counting your blessings.”
You reduced your screen time.
Whether you blew these goals out of the water or struggled, you should be proud of your efforts so far.
So now let’s move to something new…. nutrition.
Now, if you think this month’s resolution is to cut out sugar or carbs, you can rest easy. There’s not enough happiness in this world, and it seems cruel to snuff out even more. But what we ARE going to do for this month’s challenge is to log our food.
Every single thing you eat, you’ll record. Whether you use an app like My Fitness Pal or whether you go for the old-fashioned pen and paper, it doesn’t matter.
Recording our food helps us be more intentional in our eating practices. It forces us to come to terms with what we are putting in our bodies.
But if you’re someone who would like to drop a few pounds? Recording your food can help. In fact, during one study researchers found that people who kept a food journal lost twice as much weight as those who did not.
I want to be clear, though. The primary purpose of this resolution is not for weight loss. It’s for intentionality and for building healthy habits.
After all, it’s easy to grab a value meal from a fast-food chain when you’re on your way home from work or headed to the umpteenth ball game this week. It’s not so easy to write down “double bacon cheeseburger, large french fries” in a food journal and see it each day. For most of us? Things quickly get uncomfortable.
On the flip side, it feels very good to open up a journal and see something like, “grilled chicken with roasted vegetables and a whole-grain roll.” It’s encouraging to see fresh, natural, energy-giving foods make up most of your meals.
And don’t forget, you won’t be alone. I’ll be joining in, too. Am I going to still eat a cinnamon roll or two? You betcha. Am I also going to get plenty of protein and veggies in there, too? Absolutely.
Nutrition doesn’t have to be a bad word. Record your food, let go of the guilt, and focus on increasing the good. It’s that simple.
That list is not even close to being extensive. It also covers a wide range of issues. As humans, we have problems with making good decisions. We might struggle in different areas, but the fact remains:
We don’t like to say no.
A Solution
Now, you may be thinking, “Can one word actually address such a wide range of decisions?”
Yes. The word is simple. It’s one syllable. It’s unglamorous. And it’s powerful.
Ready for it?
Here it is:
Wait.
That’s it. A little anticlimactic, isn’t it? But simple doesn’t mean ineffective.
Think about this for a minute. If you’re experiencing a “craving” for something, could you hold off for 2 minutes? For 10 minutes? For 3 days?
Delayed gratification is an important skill. In 1972, researchers published what is now commonly referred to as The Marshmallow Experiment.
You’ve likely seen it if you’ve taken any psych classes. The children were placed in a room with a marshmallow on the table. The researcher promised the child a second marshmallow if they waited until the researcher returned to eat their first marshmallow.
It’s actually entertaining to see the children behave, well, like children. They squirm and wrestle with their own wills. Some wait the whole time, while others pop the marshmallow into their mouths without hesitation.
We’re talking test scores, chances of substance abuse, stress responses, obesity, and more.
You want a better life? Learn to wait.
Waiting is a skill that can be learned.
You read that correctly. You can learn to wait. Some of us are naturally more adept at waiting than others, but we can all practice the skill and improve.
Practice makes perfect. But you’ll want to start with small steps. How can you do that?
Scenario #1: Let’s say you want to spend less time on your phone. One way to practice delayed gratification is to wait 30 minutes after waking before looking at your phone. If that seems like too much, wait 15 minutes. 10. Whatever you can do. Then push it up a minute each week. Small, incremental changes are less noticeable than big ones.
Scenario #2: Let’s say you want to spend less money impulsive. One way to practice delayed gratification is by looking backward. You think of previous impulse buys, and how long those purchases lasted. Inevitably, those purchases were a bust. You didn’t like the item, or it didn’t last long. Think about the hassle you went through to get rid of the item and the money wasted. Suddenly that shiny bauble doesn’t look so shiny anymore.
Scenario #3: Let’s say you are trying to eat healthy and there’s a huge slice of your favorite cake at work (or in my case, donuts). One way to practice delayed gratification is to distract yourself. Out of sight, out of mind. You can chew gum or drink some water. You can work on a project that you enjoy. Try to think of something else you can do that would be fun to trigger those happy feelings while you wait.
Waiting Does Not Diminish Worthy Pursuits
Not all decisions are “good” or “bad.” Some pursuits are worthy, wonderful pursuits, but now isn’t the right time. In those cases, waiting doesn’t diminish the joy of the pursuit. It enhances it.
Just like cheap canned rolls pale in comparison to freshly-baked croissants, the best things take time.
For example, buying a house is an exciting purchase. But a big, expensive one. You could go into crippling debt and buy a house now, or you could wait 5 years and save up for it. In 5 years, is that purchase still going to be exciting? You bet! And you’ll have the pride and satisfaction of having worked for it.
That’s a feeling you can’t buy. It must be earned.
This is important in relationships, too. You don’t stay married for 50 years without having to wait through a few bad ones. Jumping into intimacy has caused a lot of broken hearts for teenagers. Waiting is not on trend. It’s not modern. It’s ridiculed.
It’s still worth it.
Last thoughts
“Wait” is the barrier between your impulses and your dreams.
It’s that little word that gives you hope for the future. So pick something small. Do it today. Hurry up and wait. You’ll be glad you did.
Note to self: Don’t start a capsule pantry the week your region gets hit with snowmaggedon.
What a week! We Southerners are not built for heavy snow. I didn’t go to the store for two weeks.
Two weeks, y’all.
Since I was stuck at home in a ridiculous amount of layers, my capsule pantry week took a small hit. But no worries! I was still able to make use of the ingredients and assemble recipes, observations, and other tips to help you edit your pantry.
Ready? Let’s get started.
Just to recap, here were the ingredients I chose for my capsule pantry:
Protein: Black beans, eggs, protein powder (optional)
Starches: Sweet potatoes & rice
Greens: Spinach & Romaine lettuce
Veggies: Red bell peppers, broccoli, carrots, onion
Liquids: Broth (veggie or chicken), almond milk
Fruits: Bananas, frozen blueberries
Fats: Olive oil, Peanut Butter
So, what do you eat with just those ingredients?
Turns out, there are several dishes you can make with that list. Here’s a breakdown of meals with recipes:
This veggie omelet recipe is simple and nutritious. I swapped out the butter for olive oil, and I only used red bell peppers (normally I would use both red and green).
Kelly’s Sleepyhead Smoothie
This is my favorite, go-to smoothie for busy mornings. Or lazy mornings. Any morning, really. Here’s what you need:
1/2 cup frozen blueberries
1 cup loosely packed spinach, fresh or frozen
1 Tbsp peanut butter
1/2 to 1 scoop protein powder (I use Vega chocolate, but you can use whatever type you want)
1 cup almond milk
Simply blend everything in a high-powered blender and drink up!
Entrées
These entrées can be used for lunch and/or dinner. I like to make a recipe for dinner and eat the leftovers for next day’s lunch. Some of these recipes have links, and some have easy to follow directions underneath.
Note: These recipes will be modified to fit the ingredient list. I would normally add more (cheese, nuts, etc.), but we’re keeping it extra simple, people!
Modified Bibimbap Bowl
Bibimbap bowls, or Korean beef and veggie rice bowls, are great for getting all the food groups in one yummy dish. This version is definitely pared down and not as authentic, but it still packs a highly nutritious punch and tastes great.
1 cup long-grain rice (I’ve used jasmine, white, or brown)
2 cups broth
1 large carrot, grated or cut julienne style
1 head of broccoli, cut into florets
garlic powder, ginger, salt, pepper to taste
olive oil
1 cup fresh spinach
1 egg per person
Put rice, ginger, and 2 cups broth in saucepan (you can also use water). Bring to boil, then reduce heat to low and cover. Simmer for 20 minutes, until rice has absorbed the liquid. Heat olive oil in skillet on medium heat and cook spinach, seasoning with salt and pepper and garlic powder. Once wilted and cooked, set aside. Repeat with broccoli. Set aside. Fry the eggs to desired doneness (I like sunny side up). Place rice in bowl and top with spinach, broccoli, and raw carrots. Place fried egg on top. You can add soy sauce if you have it.
*This recipe usually has a soy based sauce with it. I omitted it for the recipe, but it tastes better with the sauce. I also usually cook the rice in water, but since I was eliminating the flavor of the sauce, I went with broth to infuse more flavor.
Roasted Veggie Pan
So simple and so good! Preheat oven to 400°F (204°C). Line a baking sheet with foil (yay for fewer dishes!). Slice bell pepper, onion, and carrots. Break broccoli into florets. Toss veggies with olive oil and season with salt and pepper. Bake for 18 minutes.
Toss spinach with blueberries, hard boiled eggs, and your favorite dressing.
Sweet Potato Skillet
This is a modified version of a Whole30® Master recipe, but it is most definitely not Whole30®. Just want you to be aware!
2-3 sweet potatoes
Black beans (1- 15 oz can or 1.5 cups cooked beans)
Taco seasoning (packet or homemade)
Olive oil
Wash, peel, and dice 2-3 sweet potatoes. Heat 1 Tbsp cooking oil over medium heat in skillet. Cook sweet potatoes until fork tender. Add black beans and taco seasoning. Stir to combine. If needed, add a small drizzle of olive oil. Let simmer for 5 minutes or until beans are heated through. Serve.
Using this homemade olive oil mayo recipe, I made egg salad. For a good simple egg salad recipe, click here. I took the egg salad and wrapped it in Romaine lettuce leaves. This would be good to make in batches for lunch.
1 cup almond milk with 1 scoop protein powder, blend in high-powered blender
What I Noticed
This was not as hard as I thought it would be, but the challenge was making sure I had enough protein. I tried to get protein in every meal, but there were some that just didn’t have much. It would have been easier with meat, but I wanted this to be vegetarian friendly and cost-effective. And meat is expensive!
I did use Dijon mustard a couple of times (egg salad, dressing base for salad), so I would add that to the list. I just happened to have some on hand.
Tips for Building Your Capsule Pantry
If you want to have a capsule pantry, you have to be prepared to do two things: cook and eat leftovers.
Try having a “theme” for the week. For instance, I might make a lot of southwestern dishes one week. These dishes use a lot of the same ingredients, so my grocery list is smaller and more efficient.
Cook in batches. Since having a compact pantry means more cooking, make your time count by cooking large recipes and then eating them for several meals. Or, cook a large amount of a recipe part (e.g. a large pot of rice) that can be used for different dishes. Just make sure to store food properly.
Finally, if you absolutely hate cooking, but you also don’t want to waste food, I might suggest trying out a meal service. There are oodles of meal services out there. Just select one that has good reviews and recipes and doesn’t bust the budget. I’ve used these before when my schedule was hectic, and I liked them. I still recreate a lot of the recipes.
Your pantry doesn’t have to look a certain way or be a certain size, but hopefully by experimenting you will realize just how little it takes to make a good meal.
The only people on the planet who do not suffer burnout are children… while they are being tossed into the air by an adult.
“Again! Again!”
No. Not again. My arms are jelly.
For the rest of us, we deal with burnout from time to time. It can be from a hobby, a career, or even a relationship. When that mental fatigue hits, it’s difficult to press on.
But what can you do about it?
If you’re dealing with burnout, try these strategies to help overcome the frustration:
Remember your purpose
Our current life situation is a combination of external circumstances and our own choices. If you are burned out with your career, your passion, or even a relationship, turn back the clock and remember.
Why did you make the choice to go into that field?
Why did you decide to marry that person?
The most important things are not exempt from bad times, but they should survive bad times.
They can only do that if we remember our purpose. My purpose exists beyond the day-to-day. My purpose is higher than the temporary. My purpose is more important than now.
Burnout screams, “Look at the trees!” Purpose whispers, “Remember the forest.”
Listen to that whisper. Hold on and hold out for your purpose.
Hit the pause button
Sometimes the way to solve burnout is simply to take a break.
Burnout can feel like you’re drowning. If that is so, it’s okay to come up for some air.
Do you have some vacation time? Take a day off.
Have you been going nonstop with a project? Take the weekend.
Have you been with your kids at home nonstop due to COVID/weather/homeschooling/etc.? It’s okay to institute downtime. We call it “quiet time” in our house.
And it’s glorious.
Taking a break can give you the rest and recharge you need to keep going. Hit that pause button without guilt so you can get back to it full-strength.
Make it fun
There’s nothing to give you a boost of energy like having fun. In fact, research says that our brains function more optimally when we play. The play theorist Brian Sutton-Smith said, “The opposite of play is not work- it is depression.”
If you are experiencing burnout, look for ways to incorporate play.
You may be asking, how am I supposed to do that?
One word: games.
Putting away the groceries with the kids? Boring. Playing a game of how many items we can toss in an assembly line from the bag to the fridge without dropping anything? Fun!
Making cold calls for a business? Nightmare. Seeing how many rejections you can get in one hour? Less of a nightmare.
Okay, maybe that was a bad example. But you get the point.
Having some fun by incorporating play can go a long way to making a situation bearable and even, dare I say it, enjoyable.
Make a change
Sometimes the reason we deal with burnout is that we need to move on.
Life is not static. I don’t wear the same clothes I wore when I was twelve (you’re welcome, world).
Why?
Because things have changed. Those clothes would not be appropriate anymore, either in terms of fashion or size.
I firmly believe in fighting to keep those things that are most dear to us (faith, marriage, family), but almost everything else falls outside that category.
We may find that making a change does not mean abandoning our values but actually living them.
If you’ve tried all the other strategies on the list and they haven’t worked, you might need to make a change.
If you’ve found yourself justifying why you can’t try the other strategies (“I can’t take a day off”), you might need to make a change.
If you are burned out right now, there’s hope. There’s a way forward, and hopefully you can find it by using one of these strategies.
Have you ever dealt with burnout? Share your thoughts in the comments!
Even if you are not a minimalist, you might have seen the idea of a capsule wardrobe. The idea is to basically limit yourself to a certain number of pieces that you mix and match and rotate for a season. Courtney Carver over at Be More with Less took this idea and made it famous with her Project 333.
But what if we took this idea and applied it to food?
What if you could use a limited number of ingredients to make more meals?
What if you could save money and eat more nutritiously by limiting your pantry staples?
Enter the capsule pantry.
You may be asking,
What is that?
Good question. A capsule pantry is a purposeful limiting of what ingredients you use for a certain period of time.
Note: I am not a nutritionist. Nothing I write here is to be taken as medical or dietary advice. This is a personal experience. An experiment, if you will.
So what does this experiment entail?
The Ingredients
Protein: Black beans, eggs, *protein powder
Starches: Sweet potatoes & rice
Greens: Spinach & Romaine Lettuce
Veggies: Red bell peppers, broccoli, carrots, onion
Liquid: Broth (veggie or chicken), almond milk
Fruits: Bananas, frozen blueberries
Fats: Olive oil, peanut butter
* I will only use protein powder I already have on hand, one scoop per day. This could easily be omitted.
With these basic ingredients, I will make all of my main meals for one week. I am not going to limit spices, dried herbs, or water.
Total cost of ingredients (minus protein powder): $28.37
While this could obviously vary according to location, it gives you a starting point. I have several of these ingredients on hand, but I calculated the cost based on an empty pantry.
Pro Tip
One strategy to cut cost and space is to buy dry ingredients over canned or frozen. Blueberries are the only frozen item on the list. I chose them because they are great for smoothies and cheaper than fresh, at least during this time of year. Generally, however, the more processed a food is, the more expensive and less healthy it becomes.
So here’s the deal:
I will conduct this capsule pantry experiment next week. In two weeks, I will write a follow-up post with recipe links, strategies to condense cooking time, and reflections.
How about you? Would you like to have a simplified pantry? Let me know in the comments below!
“The first and greatest victory is to conquer self.” -Plato, Laws
You know those people who have a natural will of iron? They can make themselves take on almost any unpleasant or difficult task?
I am not one of those people.
We are all made with different personalities. We each have our own strengths, weaknesses, and quirks.
For some of us, exercising self-discipline in one area or another might be a challenge. Just like clay that has to be shaped and molded, so do our own wills. Here are some tips to help you build your self-discipline:
Make your bed.
You may be asking:
How is making my bed going to help me meet my goals?
Choosing to make your bed every day is to decide to do something you likely don’t want to for the benefit of having done it.
No one else will see it. There is no “gold star” or extrinsic reward for making your bed.
Much like many of the small steps we have to take in order to reach a goal.
If you pass on the donuts at work? No one is going to congratulate you. You don’t instantly drop 5 pounds, either (Seriously, wouldn’t that be great, though?!).
It’s a decision with no immediate extrinsic reward. In order to have self-control, those are the very type of decisions you have to make on a daily basis.
This doesn’t apply just to dieting, either. It can apply to almost anything. Spiritual growth, intellectual development, sports, physical health. All of it.
Developing self-control requires depriving self of reward in the short term. So start each day by doing just that. Make your bed, and set the right tone for the day.
Start small.
We all have those hurdles that seem insurmountable. No matter how hard we try, we just can’t seem to overcome it. After a while, those failed attempts add up and make the hurdle that much bigger.
But here’s the secret:
You don’t have to start with that hurdle.
It’s true. Picking easier battles will help give you the confidence to tackle that beast of a goal.
Think of it like a training ground. Much like a child uses training wheels on a bike or a tee in baseball, you have to develop the muscle memory first.
Practicing self-discipline in areas that are more natural to you can help you develop that self-discipline muscle memory.
Then, when you’re ready, you can use that self-control in areas that are more difficult.
Focus on the benefits.
We are complicated creatures. Our whims and our desires are constantly in battle with our greater good.
And yet, we know that to be ruled by our passions is a really good way to be miserable.
When those destructive whims rear their ugly heads, remind yourself of the benefit of discipline. Here are just a few:
Being self-disciplined means I can live how I really want to live.
Being self-disciplined gives me freedom from my circumstances.
Being self-disciplined means I have more options for my future.
Being self-disciplined means I can become the person I want to be.
Being self-disciplined allows me to live in confidence versus fear.
Of course, there’s always my favorite, “I am going to be so glad I did this.” It’s a simple statement, but it works.
Use affirmative statements.
So much of our identity is wrapped up in our self-talk. Our inner dialogue is powerful.
You try. You fail. You associate your failure with your identity (“Why do I always do this to myself?”). You beat yourself up. You try again. You fear failure because of your negative self-talk. You fail again. You start the whole cycle over again.
Sound familiar?
Reverse that cycle and start making your self-talk work for you.
Here’s an example:
Let’s say you want to save money. You’re at a store and you see something really want to buy. At that point, you’re conflicted. Instead of asking 100 questions or having an internal sparring match, you simply tell yourself, “I do want to buy that. I also made a commitment to save money. I follow through on my goals. I keep the promises I make.” You’re affirming who you are. Your good decision is associated with your identity.
Now, let’s say you fail and buy the thing you wanted. Now what? Let’s assume the thing is non-refundable, so you can’t return it. You’re stuck with it. What do you say then?
Try this:
“I made a decision that goes against who I am, but I am someone who learns from mistakes. I am someone who grows and perseveres. I am more than this one decision, and I can do better.”
Notice how that statement doesn’t excuse the decision. It also doesn’t attach it to your identity.
The point is to constantly make your identity as someone who [insert positive habit here]. Then make decisions based on who you are.
Practice makes perfect.
Self-discipline is a muscle. You have to work the muscle to make it grow. Challenging yourself to practice discipline in new ways will help you improve. It can be something silly.
Case in point:
I was hungry one day and had just finished making lunch. Instead of eating right away, I made myself wait 5 minutes. It was a random little challenge that helped me practice self-discipline.
Was that a big hurdle? No. Did it help me? Of course!
Our small acts of discipline add up, so keep pushing yourself. You never know where you’ll end up.
How about you? Do you struggle with self-discipline? Have you found ways to develop better self-control?
Perhaps you’ve seen those bell-shaped weights in the corner of your gym. You may have wondered what they are. Who actually uses them? Whether you are new to kettlebells or a Turkish get-up master, there are many reasons to incorporate this type of weightlifting into your fitness routine.
Kettlebells are versatile.
Whether you like to work out at home, the gym, or outdoors, you can use kettlebells. Do your fitness goals include weight management, muscle toning, and cardio fitness? Are you looking to add muscle and bulk? You can use kettlebells. These weights are great for a wide range of people and can be used in a variety of settings.
Kettlebells are portable.
Does travel destroy your fitness routine? If you have a job that requires travel, or even you want to maintain your exercise habits while on the road, kettlebells are a great option. This is especially true if you don’t have a gym membership at a national chain. Those fancy home gyms are great, but they are just for that- home. Lighter weight kettlebells can be loaded in the luggage or in the car. Even better, there are inflatable kettlebells that you can pack and then fill with water or sand at your destination.
Kettlebells are for all fitness levels.
When I first started using kettlebells, I was out of shape. I had two small children and a full-time job, and fitness had been on the back burner. Ketllebells were great for me. Fast forward to today. I’m stronger and in much better shape than I was. Guess what? I still use them. There are loads of resources for beginners. There are also many ways to push yourself. One of the simplest ways to ramp up the difficulty is to increase the weight or the number of reps.
Kettlebells target many muscle groups.
Traditional weightlifting is beneficial, but it takes time to get a total body workout. Using just weight machines can also limit how much you work your core muscles. A kettlebell swing, on the other hand, is one of several foundational moves that works multiple muscle groups. Additionally, the moves require the muscles to stabilize and increase core strength. With just a few exercises you can get a total body workout in half the time of a traditional weightlifting program.
Kettlebells can be used for cross-training.
One of the biggest obstacles to exercising? Not enough time. With kettlebells you can up your level of cardio exercise by increasing the weight. Most kettlebell exercises are isotonic, meaning your muscles have to contract against a load (i.e., movement). Weight+movement=cardio. In fact, kettlebells are great for HIIT (High Intensity Interval Training) workouts. What better way to save time than to incorporate cardio and weight lifting into one, efficient session?
Kettlebells are affordable.
While many home gyms cost north of $1000, you can snatch (pun intended) a larger kettlebell at most stores for under $100. The heavier the bell, the more it will cost, but you can do an entire workout with just one or two bells. You don’t need a rack of free weights taking up large amounts of real estate in your home, and you don’t have to spend loads of money on a gym membership or a home gym. A couple of kettlebells can go a long way.
Kettlebells are for lifetime fitness.
I’m a fan of running short distances as a form of cardiovascular exercise, but for many people, running isn’t an option. It’s high impact, and it’s not something you can just pick up later in life, especially if you’re plagued with knee problems or arthritis. On the other hand, kettlebells can be used indefinitely. Not only does strength training help prevent bone loss, it can also prevent injury from other activities. You might have to eventually swap out that 35 lb. bell for a lighter one, but kettlebells provide a one-two punch by being conducive to longterm use and preventing a decline in strength.
Although there are many ways to get fit, I’m a big believer in the effectiveness of kettlebells. Remember that whatever exercise you do, showing up is the most important battle. So get out there and get moving.
**If you are new to kettlebells, avoid injury by learning proper form and technique before incorporating them into your routine. You should consult your doctor before starting a new exercise regimen. This article is for educational purposes only and not to be used as a substitute for medical advice or diagnosis.
Are you someone who always has the drive, motivation, and energy to get in a workout?
If you are, then you should probably stop reading this and go back to Narnia or whatever fictional world you came from.
If, however, you are a mere mortal, like myself, who has “off days,” then you should keep reading.
What motivates you to work out? What gives you the ability to push through the five a.m. alarm or the exhaustion at the end of a long day? What is the secret of those who make significant gains in their health goals?
James Clear says it best in his book, “Success is the product of daily habits- not once-in-a-lifetime transformations.” By the way, if you haven’t read Atomic Habits, I would highly recommend it, not just for exercise, but for any type of habit transformation you want to make. Basically, he is saying that the small action steps we take over time work together to make a much larger difference than singular giant steps.
Consistency > Intensity
If you exercise consistently, you’ll have more longterm gains. But what happens when you’re tired and you’re not “feeling it?” What happens when you don’t get home until late and you’ve got an early start the next day? Here are 4 ways to help yourself push through when it’s tough:
Make it a routine.
Prevention is the best medicine, right? I imagine that if I looked at your weekly schedule, there would be a lot of things you did that you didn’t feel like doing (Laundry, anyone?).
So why did you do them?
You had to, it’s your routine. I don’t like waking up early, but when that alarm goes off, I start my day… slowly, perhaps, but still. The point is that scheduling exercise and making it non-negotiable saves you the decision. You don’t have to ask yourself anymore “Am I going to workout today?” You already know the answer. It’s on the schedule, so yes.
Pro tip:
If you schedule your exercise after work, pack your bag that morning and bring it with you. That alone has seen me through many workouts. It might seem obvious, but it makes a big difference.
Don’t put any expectations on your performance.
Part of the reason we dread exercise is because we dread how difficult it is. We don’t feel good during the exercise, even if we feel great after.
But what if you didn’t put any pressure on yourself? If running three miles sounds too hard, try a mile. If running at all is too much, commit to walking. If the thought of lifting weights feel like it would drain you, use lighter weights. Modify, modify, modify.
You may be wondering:
Won’t that negate the benefit of exercising? Shouldn’t it be difficult?
Well, yes and no.
If we never push ourselves, we will never make gains. That is true. However, if mentally “excusing” our performance means we show up that day, it’s worth the benefit. I’ve found that when I just show up for the workout, even on days when I’m not feeling it, I always do more than I intend to do. Once you’re walking that mile, it’s not such a big deal to walk one more. One more set of pushups is not bad compared with the 3 sets you were mentally dreading before the workout. We sometimes build up the exercise in our minds, making it seem more difficult than it is. By mentally adjusting our expectations to something manageable, we realize the workout isn’t so bad after all. It’s like that child that has to be tugged kicking and screaming into the doctor’s office for an immunization, only to realize one second later that the pain is already gone and they now have a sucker in their hand. Don’t be that child. You can do this.
Pick an exercise you enjoy (or at least don’t hate).
For most of us, there are activities that we enjoy more than others. Exercise is beneficial to our mental and physical health, but it’s hard to do when you dread it. So if you love to hike? Do that. If you enjoy Zumba or dance classes? Go for it. On the other hand, if there’s an exercise you hate, don’t do it or find an alternative.
Let me explain:
I don’t like yoga. To all my yogis out there, forgive me. It’s one of my least favorite types of exercise. I feel like a beached whale struggling for its life every time I do the triangle pose. For that reason, I rarely practice yoga. For flexibility, I stretch. Are there benefits I’m missing out on by not doing yoga? Sure. Are they worth dreading the work out every day? No. Consistency is key, and making the activity fun is a huge way to maintain consistency. So find something you enjoy and do that!
Focus on just the next step.
Before exercising, I’m mentally running through all the things that have to happen before I’m done. I have to:
Put on my gym clothes and tennis shoes
Get in the car and drive to the gym/park/etc.
Get my headphones on and choose good music
Not die during the exercise
Stretch so I don’t die after the exercise
Go home and shower
That’s a big list to tackle mentally. But what if I just focused on one step?
Put on my gym clothes.
There, that’s not bad. That’s easy! By focusing on one step at a time, you are breaking down the task into manageable chunks. When you’re exhausted, exercising will seem like an insurmountable task. But you can manage to put on some tennis shoes. You can manage to start your car. You can… well, I won’t go on, but you see the effect? Just take it one step at a time.
Do you have strategies to help you exercise when you don’t feel like it? Comment to share your ideas.
It’s January. So far this year, I’ve had smoothies with blueberries and spinach, crisp salads, Spanish chickpeas and spinach, and ice cream.
I live a balanced life.
But if you are seeking to live a healthier lifestyle, the food you consume is the first place to start. Food has the ability to make us healthier or sicker. It can be delicious and satisfying, but it can also be harmful and addictive. I can honestly say that I’ve been on both ends of the spectrum, so I understand the battle.
This is a judgment-free zone, people.
I don’t find it helpful to “shame” myself or others into healthier eating habits. That never works, not long-term anyway. The best way I’ve found to encourage healthy choices in myself and in those around me is to cook delicious recipes that taste amazing and pack a big nutritional punch. When you cut out all the sugar, unhealthy fat, and preservatives, you have to put something good in their place. Otherwise, that siren’s call from the Oreos in the back of the pantry will drown out any good motivation. Don’t sabotage yourself by eating foods you hate. Get excited about what you’re eating for dinner!
You may be asking, “How can I do that?”
One easy way is to find a few healthy recipes that you truly enjoy. Until you have adapted your habits and tastebuds, stick to mostly those tried and few recipes. For me, I love black bean burgers. I have a killer recipe from Tupelo Honey‘s cookbook that I use frequently. When I need a nutritional reset, that recipe automatically gets put in the rotation.
Where do you find recipes like that?
This is where cooking blogs help. There are loads, and I mean loads, of cooking blogs on the internet, but I’ve narrowed it down for you. These blogs are my favorite go-to blogs for healthy recipe ideas. Many of these are friendly for vegans, paleo, and/or gluten-free diets. This post is not sponsored; this is just my pure, unadulterated opinion! I should also note that I haven’t visited every cooking blog out there because, well, I want to have a life. So, I am sure there are other amazing healthy cooking blogs out there! These are just good ones to give you a place to start.
Oh, and one more important note! Each of these blogs has a “jump to recipe” button. That was one of my must-have features. It’s not that I don’t love a good backstory, but sometimes you’re hangry your fam is waiting and you need to move quickly. Happy (and healthy) cooking!
I love the simplicity of this blog. Each recipe either takes 1 bowl, has 10 ingredients or less, or takes under 30 minutes to prepare. Perfect for busy people and those who like things simple (that would be me!). There are vegan and gluten-free sections and a variety of dishes. One of my favorite dishes is the Quinoa Taco meat, the perfect protein-packed recipe for your next Taco Tuesday!
Aside from the beautiful food photography, this blog is bursting with fresh, colorful, and flavorful dishes. The recipes use ingredients that are easy to find in most stores. The simple design makes it easy to navigate and find recipes quickly, and I like the “favorites” tab to find the most popular recipes. We’re big fans of these Sweet Potato Fries, which we frequently pair with all sorts of entrees, including those Tupelo Honey black bean burgers.
I should mention that I’m not vegan, but this blog could very well convert you. I like that the recipes are broken down by category (breakfast, dinner, dessert, etc.), so it’s incredibly easy to find what you want. And with recipes like tacos, jambalaya, and mac and cheese, you won’t feel like you’re missing out on any comfort foods. My absolute favorite recipe on here is the Spanish Spinach with Chickpeas. It’s full of flavor and protein and smoky goodness while getting in a good dose of greens. In fact, I’ve already made this recipe this year. I threw the leftovers in with some scrambled eggs the next day and had a fantastic breakfast scramble.
This is one is for all the moms out there. When my girls were small, they ate anything. They ate loads of fresh fruit and veggies and whole grains.
Then, something happened.
I’m not sure what it was. It may have been school, or perhaps they got exposed to some gamma rays or experimental serum (just kidding).
Whatever it was, my children turned into picky eaters. Now they’re complaining about “green things” in their food. While my husband and I are completely comfortable saying, “suck it up, buttercup!” there are some days when I don’t want the struggle. I just want to make a kid-approved meal that isn’t overflowing with preservatives and sugar.
This blog is the answer.
Her recipes are lightened-up versions of kid-friendly foods, without the judgment or mom guilt. One that gets put in the weekly rotation is her Easy Crispy Broccoli. My girls inhale it, and I get the satisfaction of them enjoying a vegetable (I’ll be accepting “Mom of the Year” awards virtually).
Those who know me know that my sweet tooth is OTT. I am all about the desserts, but I am not all about the sugar crashes or elevated blood sugar levels. This blog has a crazy amount of healthy dessert recipes. My favorite thing is that her recipes use real, nutritive foods. You’re not just swapping out sugar for artificial sweeteners. Your guests will never know they’re eating cauliflower, black beans, pitted dates, or quinoa. We recently made this Pumpkin Sheet Cake, and it was scrumdidddlyumptious!
