Root Fitness

🤔A word that I hear commonly pop up around holiday season (and vacations) is "bad". I hear a lot of people refer to their behaviors as "bad" when it comes to their fitness & nutrition. 🧐I want to dig in to this.⁣
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If you are someone who has called yourself "bad" at eating healthy or not working out, why?⁣
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I hear people say:⁣
👉"I'm bad at consistency."⁣
👉"I'm bad at working out."⁣
👉"I'm bad at eating healthy."⁣
👉"I was so bad last night." (Usually referring to their nutrition)⁣
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Two definitions I pulled from Oxford Languages defines bad as "of poor quality or a low standard" and "regretful, guilty, or ashamed about something."⁣
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First, 99% of the time, I don't think people are "bad" at this stuff, 𝗜 𝗯𝗲𝗹𝗶𝗲𝘃𝗲 𝘁𝗵𝗲𝘆 𝗮𝗿𝗲 𝗡𝗘𝗪 𝘁𝗼 𝗶𝘁. If you've never eaten consistently before and are struggling the moment you try, you are not BAD, you are NEW!⁣
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If you've never consistently worked out before OR have never learned how to program for yourself (which most haven't), you are not BAD, you are NEW!⁣
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If you were put in a food environment that you are not normally placed in, and indulged in foods that you don't eat on a regular basis, 𝘺𝘰𝘶 𝘸𝘦𝘳𝘦𝘯'𝘵 𝘉𝘈𝘋, 𝘺𝘰𝘶 𝘸𝘦𝘳𝘦 𝘕𝘌𝘞 𝘵𝘰 𝘵𝘩𝘢𝘵 𝘦𝘯𝘷𝘪𝘳𝘰𝘯𝘮𝘦𝘯𝘵!⁣
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𝗦𝘁𝗼𝗽 𝗰𝗿𝗲𝗮𝘁𝗶𝗻𝗴 𝘀𝗵𝗮𝗺𝗲 𝘄𝗶𝘁𝗵 𝘆𝗼𝘂𝗿 𝗯𝗲𝗵𝗮𝘃𝗶𝗼𝗿𝘀 𝗮𝗻𝗱 𝘀𝘁𝗮𝗿𝘁 𝗶𝗱𝗲𝗻𝘁𝗶𝗳𝘆𝗶𝗻𝗴 𝘁𝗵𝗲𝗺 𝗳𝗼𝗿 𝘄𝗵𝗮𝘁 𝘁𝗵𝗲𝘆 𝗮𝗿𝗲. They are new environments, situations, and habits you are working on adapting too. Anything new takes time, even if it is for one week (like a holiday or vacation). ⁣
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When in these new situations, focus on what you can control. Lean on the habits that are not new (hopefully sleeping regularly and drinking water) and allow yourself the space to explore how to navigate these environments.⁣
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👉If this speaks to you and you're looking to boost your mindset, your workouts, and your nutrition - head to the 🔗 in my bio and schedule your call today!☎️⬆️

Merry Christmas🎄

When you tell yourself failure is not an option, you turn on tunnel vision.

You miss all the lessons failure can teach you.

You miss all the other parts of your life because of you’re focused on this one thing.

You miss the joy & discoveries you make in the process to get you there.

Failure is the work it takes to reach your goal.

Failure is what helps determine your next move.

Failure makes you stronger.

Failure makes you smarter.

Failure reminds you, you are human.

Failure is a natural part of life.

Embrace it.

👉Schedule your call using the link in bio

Last week I explained "consistency" and shed light on the true definition of what it means to be consistent.⁣
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This week I want to explain "failure” - a word I hear typically accompanied with a negative feeling. HOWEVER, as someone who has failed MANY things in my life, I would like to dive into the truth behind failure.⁣
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I hear people say they failed certain things, call themselves a failure, etc. in a very negative way. YET, in training, sometimes we ask our clients to go to failure. ⁣
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So why would we ask you to train to failure if it's such a negative experience?⁣
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According to Oxford Languages dictionary, failure is the "lack of success.” So, it's not actually anything tangible - it just means success is not present in the moment. It doesn't mean success will never happen; 𝗜𝗧 𝗝𝗨𝗦𝗧 𝗠𝗘𝗔𝗡𝗦 𝗦𝗨𝗖𝗖𝗘𝗦𝗦 𝗜𝗦 𝗡𝗢𝗧 𝗣𝗥𝗘𝗦𝗘𝗡𝗧 𝗜𝗡 𝗧𝗛𝗘 𝗠𝗢𝗠𝗘𝗡𝗧.⁣
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So in training, when asked to go to failure, it's not because we want you to be miserable. It's because we need to know what your point of failure is, so we can program PAST that. When it comes to building strength, your point of failure at the beginning of a program is sooner than your point of failure at the end of the program. ⁣
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𝗧𝗛𝗜𝗦 𝗦𝗔𝗠𝗘 𝗖𝗢𝗡𝗖𝗘𝗣𝗧 𝗔𝗣𝗣𝗟𝗜𝗘𝗦 𝗧𝗢 𝗬𝗢𝗨𝗥 𝗟𝗜𝗙𝗘. Your point of failure at the beginning of the year, for example, is different from your point of failure now. ⁣
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𝗙𝗮𝗶𝗹𝘂𝗿𝗲 𝗶𝘀 𝗮 𝗴𝗶𝗳𝘁. 𝗜𝘁 𝘀𝗵𝗼𝘄𝘀 𝘂𝘀 𝗵𝗼𝘄 𝗺𝘂𝗰𝗵 𝗺𝗼𝗿𝗲 𝘄𝗲 𝗮𝗿𝗲 𝗮𝗯𝗹𝗲 𝘁𝗼 𝗴𝗿𝗼𝘄 𝗮𝗻𝗱 𝗲𝘅𝗽𝗮𝗻𝗱. Whatever you think you are a failure at/failing at, change your lens - see it for how much growth is capable past that point.⁣
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Keep going and start cherishing your failures as your biggest moments of growth ❤️

Do you perceive yourself as lacking consistency with your fitness & nutrition? If so, keep reading - this post is for you!

Let's start with defining consistency: “The quality of always behaving or performing in a similar way, or of always happening in a similar way” (Cambridge Dictionary). Does that sound to you like the definition of perfection: “The state of being without a flaw or defect” (Vocabulary.com)? Do you confuse consistency with perfection? It's okay - I'm discovering that a lot of people do!

One of the most common phrases I hear from new clients is, "I'm not good at being consistent," or, simply put, "I'm inconsistent."

Once I dig a little deeper, I learn that they're confusing consistency with perfection. When it comes to fitness & nutrition, people often think being consistent means doing the same thing all the time (free from flaws or defects). In reality, consistency means continuously repeating the same actions over a long period of time (through the flaws and defects).

Being consistent with your fitness means you find ways to obtain physical activity regularly. “Regularly” is subjective, meaning the timeframe to determine your consistency is up to you. If you go a few days, a few weeks, or even longer without physical activity, and then come back to it, that is not inconsistent. Also, physical activity is subjective. We can move our bodies in so many ways, it should not feel like a chore.

These same concepts apply to nutrition. Eating the same thing every single day over the course of weeks, months, etc. is NOT consistent. It is eating "perfectly" (🧐cough cough, not a real thing).

With 4 weeks left of 2021, let’s use this time to reflect on the last year, appreciate what we WERE able to stay consistent with, and bring to light the habits we want to make more consistent. If you're looking for help in this area, schedule a call with me using the link in my bio. You are not on this journey alone👊.

So I had a really interesting conversation with my Energy Reboot group this week and I wanted to bring it to the gram.⁣
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🥗The topic was on eating healthy and how to handle the social pressures that come with that (especially during the holiday season).⁣
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One of the main takeaways of the conversation that stuck out in my mind, is that many of us make assumptions when seeing someone else eat healthy. The instant thought sometimes is, "Oh, they must be trying to lose weight."🧐⁣
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Let's pause for a moment, reflect for yourself, do you make these judgments too? When you see someone in your life (or a total stranger) order or prepare something considered "healthy,” do you assume it is for their physical appearance?⁣ ⁣
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If yes, you are not alone; I'm guilty of making these kinds of assumptions too. I believe we all have been there at times and that's why I want to talk about it. ⁣
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⚠️𝗘𝗮𝘁𝗶𝗻𝗴 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗮𝗻𝗱 𝗯𝗲𝗶𝗻𝗴 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗗𝗢 𝗡𝗢𝗧 𝗘𝗤𝗨𝗔𝗧𝗘 𝘁𝗼 𝘄𝗮𝗻𝘁𝗶𝗻𝗴 𝘁𝗼 𝗰𝗵𝗮𝗻𝗴𝗲 𝘆𝗼𝘂𝗿 𝗽𝗵𝘆𝘀𝗶𝗰𝗮𝗹 𝗮𝗽𝗽𝗲𝗮𝗿𝗮𝗻𝗰𝗲. 𝙃𝙤𝙬 𝙮𝙤𝙪 𝙡𝙤𝙤𝙠 𝙙𝙤𝙚𝙨 𝙣𝙤𝙩 𝙞𝙣𝙙𝙞𝙘𝙖𝙩𝙚 𝙬𝙝𝙚𝙩𝙝𝙚𝙧 𝙮𝙤𝙪 𝙖𝙧𝙚 𝙝𝙚𝙖𝙡𝙩𝙝𝙮 𝙤𝙧 𝙣𝙤𝙩.⚠️⁣
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I learned this lesson when I was 20 years old, very lean (always have been), and was shocked to learn I had high cholesterol. I was in college so I assumed all the fatigue I had, trouble focusing, and constant stomach issues were a result of the college life and were NORMAL. They were not. ⁣
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I'm happy to be able to have these conversations with my clients to help spread awareness to the stereotyping of eating healthy. As someone who is on the leaner side, I've been told a LOT by people that I don't "need" to eat healthy because I look great. So I'm sharing this as an opportunity to help raise awareness and educate others!⁣
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Next time you see someone eating healthy, pause yourself before commenting and ask yourself these questions:⁣
👉 Why might that person be eating healthy?⁣
👉 Why do I feel it necessary to comment on how others eat?⁣
👉 Why do I feel the need to judge how others eat?⁣
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Life is hard, let's keep supporting one another through it!🥳🥳⁣

Giving Tuesday is a global generosity movement, a chance to take a moment and do something positive for the world. This year, through my 1:1 training and program I am supporting .

Join me today for Giving Tuesday by liking a post, making a donation or signing up for one of my programs.

Their Giving Tuesday campaign will support:

🐅Reforest mangrove forests in India, home to the Bengal Tiger
🌱Restore degraded habitat in Honduras for the Baird's Tapir
🦅Support nesting areas in Minnesota for the Bald Eagle

Consider planting a tree today for  ! Click the link in my bio🌿

                       

Did the the number on your scale increase after Thanksgiving?

Let’s talk about math.

Now I’m a trainer, not a mathematician, but I do know that you cannot argue with math.

So, this is for the people who think they gained 5lbs this holiday weekend.

Let’s assess what gaining 5lbs actually entails:
1lb= 3,500calories
5lbs= 17,500 calories

Let’s use a standard number saying on average you burn/ consume around 2000 calories/ day.

To gain 5lbs from Thanksgiving till today (Sunday), that means you will have needed to eat 25,500 calories over the last 4 days. Averaging out to 6,375 cal/day. Now this is not impossible, though this is highly unlikely for most.

The bloat you feel, the number on the scale going up 5lbs, is not a true reflection of actual weight gained. It can be from a lack of water, lack of sleep, increase in carbs (which acts as a sponge and holds onto to water in your body creating bloat), it could be from stress.

Don’t let that number dictate how you feel about yourself.

Don’t let that number create shame for you.

Don’t let that number tell you you did anything wrong.

Did you have fun?

Was the food delicious?

Do you feel ready to take this week on? Go to the gym? Get back to your routine?

GREAT!!! Let’s do it!

Thankful each and everyday for my friends, family, and my clients!

Happy Thanksgiving everybody 🦃🍁🍽

Comment below what you are thankful for this

Think BIG today!

Most ppl struggle with thinking BIG. Believe that you CAN be successful and have the life you desire.

Take Action - The longer you wait, the more fearful you become. Taking action will kill that fear.

Value yourself.

Turn your losses into wins. Failure is a learning moment.

Have a Happy Monday. Hit the day hard, DM me to connect on everything fitness, food, & wellness 🥗🏋️‍♀️🧘‍♀️