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How to Lose Weight & The Number 1 Reason You’re Not Losing It

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I’m not about to blow your mind with the “secret to magic weight loss”. I have no magic pill, potion or workout that will instantaneously transform you and make you 20lbs lighter. What I am going to share with you is that there is one thing you’re probably not doing that studies (scholarly, smartypants research studies) have proven to be the most powerful predictor of weight loss. And you’re most likely not doing it.

This article is not written to pressure you to lose weight. This article is written to pressure you to start fueling your body with the healthy food it needs to function, and function well. I’m not even sure about using the word “pressure”, I don’t want you to feel pressured. I simply want you to start feeling good about your body, your mind and your soul. And, I fully believe the way you move your body and the way you fuel your body affect the way you live your life every single day.

Before I tell you the number one reason you’re probably not losing weight, we need to get the basics down.

The Basics:

1) Move your freakin’ body. Firstly, you need to move. You need to sweat, drip and be sore. You need to push yourself. You need to workout. The Canadian Society for Exercise Physiology recommends being physically active for 60 minutes per day, 7 days a week.  Read that again, please. 60 minutes per day, 7 days a week. That doesn’t mean working out every day, that simply means moving your body for one hour per day throughout your day. Walk to the park, take the stairs, play tag with your kids. Whatever you choose…but move it or lose it, party people.

2) Stop putting s**t in your mouth. Fuel your body with the good stuff. That means fruit, vegetables, protein, good fats, water (not wine…le sigh)! If you’re not sure how to do that find a program that can help educate you. Don’t find a DIET, find a way to learn how to fuel your body. You need to learn how and why you need to be eating the way they teach and then follow through. Your body is meant to feel fantastic, so why doesn’t it? Find out. Personally, I think you should check out Hot Mama’s Body Smarts program. It’s 12 weeks of fitness and nutrition education and it can change your life.

Okay, the basics are…well, pretty basic: move your body and eat well. So, what’s the number one predictor of weight loss, you ask? [Read more…] about How to Lose Weight & The Number 1 Reason You’re Not Losing It

The 5 Most Important Things You NEED to Bring to Your Workouts

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We’ve just launched a contest with Hot Mama Health & Fitness called Rock Your Routine. We’re trying to encourage people to schedule their workouts and stick to them for 6 weeks. You pledge $25 and commit to at least 3, 30-minute workouts per week for 6 weeks. Meet the challenge and you get your money back, receive a “I Rocked My Routine” tank AND get entered to win $500.

Anywho…that’s not what this post is about. BUT…it did get me thinking about what it takes to commit to fitness and to getting through your workouts. It got me thinking about what you need to bring to each workout. No, I’m not talking about clothing (though you should definitely wear that), running shoes (also important), headbands, earbuds, music, etc. No, I’m not talking about any of that. I’m talking about what YOU need to bring to EACH workout, internally.

Inside you. Not the external stuff. I’m talking about the mental grit.

Here’s my list of 5 things you need to bring to each workout and to each fitness program you begin:

1) Motivation. Now, I’m not saying every day you’re going to be the most motivated person out there. That every day you’re going to shout “I’m soooo motivated to get this workout done!”. I’m amazing! No, I know and respect the fact that some days you’re going to look lovingly at your couch and think about saying “I’ll go tomorrow”, but the key is to dig deep and remember your goals. Think about what motivated you in the first place. Put it at the forefront of your mind and let that motivation drag you out the door and to your workout. No motivation? You’re not going to follow through. So, every workout remember the “thing” that is motivating you to get sweaty. Let that “thing” be constantly in your mind. Allow your motivation to…well…motivate you to get your buns moving.

2) Determination. You’re going to need determination to get through each workout. Oh yes you will. Why? Because if you’re challenging yourself the way you should be challenging yourself during your workouts there is going to come a time when you’ll think “Yeah, okay…that’s good enough. I don’t need to go further”. Know what? You do. You’re going to need your determination to push you through that workout and finish strong. You need to be determined to not quit, to push harder, to dig deeper. No determination? No growth. Trust me.

3) Confidence. Be confident when you’re going through your workout. No more negative self talk. No more doubting yourself. No more pretending you don’t know what you’re doing. Big breath in, shoulders back, chin up, walk into your workout with confidence. Tell yourself that you will confidently complete each workout. You got this. You’re getting stronger with each workout. BAM! Confidence is key.

4) Stick-to-itiveness. As I mentioned before, in each workout or in each fitness program there’s going to be a time you’re going to want to quit. It’s going to take your stick-to-itiveness to bash it out, complete the workout and finish the program you’re currently going through. You’re going to have to suck it up and get it done. You don’t quit. YOU STICK. You’ve come this far, Mama, why the heck quit now? Stick and commit. Commit and stick. Ain’t nothing gonna break your stride (I desperately hope you get that song in your head as it’s in mine now). Stick it out. Work it out. You need to bring that to every workout. You finish each workout strong and you get strong, that’s how it works.

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5) Humor. For goodness sake, fitness should be fun! Laugh, tease, make fun of yourself. Love yourself. Working out doesn’t have to always be uber serious. Joke with your friends and have a laugh. If you’re by yourself, be light and be silly. Unless you’re an athlete training hard for a competition…lighten up, party people. It’s just fitness. Make a mistake? Laugh. Then get back to work. Have no idea what you’re doing? Laugh…then ask someone for help. Bring humor and fun to your workouts and you’ll be way more likely to look forward to each and every one.

There you have. The five things you absolutely need to bring to each workout. If you miss even one of these “things”, you’re going to wimp out of your workout and not commit and finish your fitness program.

How to Schedule the Most Important Meetings of Your Week

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It’s Monday, party people, and it’s time to get moving! Seeing as Sunday is a reset for many, many, many Mamas, Monday should be used to plan, commit and execute your fitness plans. You need to take a few moments today to plan your week, schedule your workouts and commit to moving your body. If you haven’t thought about committing to your workouts for the week…DO IT NOW.

My job? Teach you how. I’m going to take you through the step by step of planning your workouts for the week and some tips on how to actually follow through.

Lindsay’s Guide to Workout Execution:

Step ONE: Plan. Take out your calendar, daytimer, Mommy-calendar, phone or whatever you use to schedule and track what you have on the go for each day. If you’re a pen and paper gal, grab a different colored pen (I prefer hot pink, obviously) than the rest of your calendar. If you organize your life on your computer, change the color of the text to something bold and bright. Can’t do that? Use a different color to block your workouts in your calendar. Oh yes, there’s a way around all of your buts.

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Step TWO: Get Specific. In the notes section of your calendar write down the number of workouts you plan on completing throughout the week. Be specific. For example, I’m going to workout 6 times this week. Two workouts will be at least 45 minutes and will include intervals and strength. Three workouts will be intervals and will be at least 30 minutes. My 6th workout is going to be my long run and I will need about 2 hours for that. Whatever you choose, write it all out.

Tip: Not sure what workouts you want to do? Ask someone to do something new and different this week! Doing something new helps keep you on track for the week and takes a bit more preparation. More preparation usually leads to a higher level of commitment

Step THREE: SCHEDULE your workout. Look at your entire week in its totality. Note what days are crazy busy, what days are less scheduled and what days are best for your longer workouts. Now, block the time in your calendar. Again, be specific. Decide what classes you’re going to take and schedule them in your daytimer like you would any other meeting. Not going to a class but going for a run instead? Great. Block that time, as well. You are no longer available to anyone but you, your body and your soul during that time.

Tip: Be sure to include any travel time you may need and/or shower/changing time as part of your scheduled workout time. 

Step FOUR: Book into your classes. If you do go to fitness classes (obviously I recommend Hot Mama for your family fitness classes!) that require your to show up at a specific time and “register”…GO REGISTER. Don’t wait to do it, put your name on the list as “COMING” and commit to it. Working out with a friend? Great! Schedule the meeting time and place NOW with him or her and commit to one another.

Step FIVE: Set reminders. If you schedule your workouts using an online calendar, set notifications to remind you at least one hour before your workout is scheduled. I highly recommend you schedule a two hour prior and a one hour prior reminder to your workout. If you’re a pen and paper gal you can schedule emails, texts or other notifications to be sent to you. And yes…reminder are necessary. You’re a busy person and the more you’re reminded of your meetings with yourself, the better.

Alright now Mama, you’re set. You know how many times you’re going to workout. You know how long you need for each workout sesh. You have blocked the time in the calendar. Now comes the tricky part. COMMIT to your plan and follow through. Don’t let anyone schedule over you.

You’re important and so is moving your body. The workouts you’ve scheduled are important for your health, for your fitness, for your soul. There should be little else that takes precedence over the importance of taking care of you.

Sunday Nights Are For Snuggles

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I always find it odd when I see people posting about dreading Sunday night. I for one, love, love, love LOVE Sunday nights. I always have this feeling of excited anticipation on Sundays.

It could have something to do with the fact that I love my work. Most of you have a job, a vocation…but me, I can’t call what I do a “job”. I mean, it’s my own company and I certainly don’t look at what I do with Hot Mama as my job. It’s work I do to grow my dream. How could I not love that?

I also love knowing that everyone will be back to work on Monday and will be focused on growing  our company. I love looking at my calendar for the week and I get excited to see meetings, interviews and classes scheduled. It’s so fun. So super fun. But, I’m a bit of a nerd…so…um yeah.

But the best part of Sunday nights? Sunday night snuggles. It’s always the snuggles.

We usually have dinner as a family, then we throw the kids in the bath where they fight and bicker about not having any room (they’re getting a bit big now). But the best, best, BEST part? Snuggles on the couch with my kiddos. They’re warm and toasty from their bath, they wear their pj’s and housecoats and they smell like little kid shampoo. We sit together under a blanket on the couch and I breathe in their youth and excitement for the coming week and I…relax.

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It’s usually the one or two hours per week that I really slow down and enjoy. I energize for my week in those few hours with my arms around my kiddos and my heart filled with love. It seems like the Sunday night snuggles are my reset button.

Maybe we should all start our week like that ? With excited anticipation. With love and warmth. Not with dread and angst. Find something that calms and soothes you. Find something that allows you to gather the energy you’re going to need to get through your week. If you don’t have a routine like I have, I encourage you to find something that helps your ground yourself on your Sunday evenings. It’s so very important.

Do you have a part of your week that you know energizes you? That sets you up for success for the week? I sure hope so. So for me…Sundays are snuggles…so I can go kick a** for the rest of the week.

BAM! #hotmamastrong

 

Elsa – My New Entrepreneurial Mentor

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No one ever told me that being an entrepreneur would be easy. But…they also didn’t tell me how freakin’ hard and lonely it could be, either. You win some, you lose some I guess. AND, I never thought I could relate entrepreneurship to a Disney character, but…Disney seems to always make magic happen.

I was watching Frozen (for the 1,496, 577th time) the other day with my little cherub and I kept thinking, hmmmmm, that Elsa she’s got it right. She’s on to something. She is powerful. She’s smart. Strong. Protective. She sang an entire song about letting go, for goodness sake.

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Bear with me as I wheel around to my point…here are some lyrics from her super famous Let It Go song (and yes, I realize a person is behind the voice of Elsa, don’t be so picky…work with me here).

The snow glows white on the mountain tonight
Not a footprint to be seen
A kingdom of isolation,
And it looks like I’m the queen.

The wind is howling like this swirling storm inside
Couldn’t keep it in, heaven knows I tried!

Don’t let them in, don’t let them see
Be the good girl you always have to be
Conceal, don’t feel, don’t let them know
Well, now they know!

Let it go, let it go
Can’t hold it back anymore
Let it go, let it go
Turn away and slam the door!

I don’t care
What they’re going to say
Let the storm rage on,
The cold never bothered me anyway!

I’m with her until the cold part. I dislike the cold a lot.

Anywho, let’s break it down. “A Kingdom of isolation, and it looks like I’m the Queen“. Okay. yes. Entrepreneurship is very similar to having a kingdom and it can be an extremely lonely kingdom. And, being the Queen, aka the Founder, can be pretty isolating, no matter how many super cool women surround you. Go Elsa. I don’t have a tiara though, mental note: work on getting a Hot Mama tiara.

Moving on: Wind howling, swirling inside, can’t keep it in? You got that right, sister! Entrepreneurs are inundated with thoughts, ideas, plans, strategies all day and all night long. And the crazy part? It’s all in our own brains. We create the madness. I can’t tell you how many times I’ve woken up at 3am with my brain zinging and howling at me to release my idea(s) to the world (or at least into the notebook on my bed-side table). It’s exhausting. But…incredible things happen by releasing them, so good job Elsa…lead on.

Next verse: Conceal, don’t feel (you’re losing me here a bit, Elsa). Don’t let them know. Okay. We’re back. You and me, girlfriend, we’re like ducks on a pond. Hoping to look calm and serene to the people watching (both believers and naysayers) but paddling and treading water like mad underneath. Working, pushing, driving the magic we believe in and know we possess with effort and force we hope looks calm and serene…magical.  Okay,  Ice Queen, still with you.

Let it go. Let it go. Can’t hold it back anymore. Oh Elsa! You dream-maker! It’s true! In order for us to grow we need to let it go. Let. It. Go. Everything we have inside of us, all the dreams and the ambitions, the goals and vision…THE FEAR…let it go. Release it to the world. Show them. Show them what you’re capable of! Oh yes! Okay! Go Elsa! Go Entrepreneurs.

It’s time to stop being afraid of who we are and what we want to do. It’s time to stop hiding in the darkness of self doubt, worry and confusion and just…let it go. Try. It could be beautiful. It could be magic. I have the ability to create magice…I AM creating magic. A kingdom of joy and wonder, of laughter and cheering. Of silliness and beauty. Oh yes, Elsa! We can do this!

You and me,

Or you could end up locked in a dungeon…but, let’s not go there.