I know how hard it can be to think up a meal plan, write out the grocery list, and figure out how you're going to execute the plan with a million things on your plate.
I wish I could figure out how to execute the million things on your plate, but I can (and did) create the meal plan and shopping list ;)
This is for a family of three, so add as you have extra family members.
I hate the concept of a "meal plan" so this is a menu. You can mix and match as you wish, depending on the day, and depending on what you feel like eating.
Here's a preview of the menu! Click below to download the whole thing. xoxo
I know there are plenty of moms who think it’s wasteful or selfish to invest in themselves (it’s not.)
But there are these deeply rooted beliefs that hold us back. As if our desires and lives should be second to our kids’… even though our health and happiness IS directly related to theirs.
So how can you decide if private health coaching is right for you?
First, consider the following questions.
Have you been trying to improve your health for the last several years on your own without getting very far? Always gaining and losing the same five pounds? Always trying the same dumb shake or plain chicken meal when it’s time to “get strict” about your diet??
Are you unclear about the specific goals you have for yourself because there is just SO much information available that you don’t know where to start? Whole 30? Keto? Cutting carbs or dairy? More kale? Less red meat?? WTF should I do next?
Have you been successful at changing some health habits, but still struggle with loving or accepting your body? Made a habit of getting workouts in and definitely eating better but still being a major MEAN-GIRL to yourself??
Do you desperately wish you didn’t spend so much time comparing yourself to other mamas on instagram or facebook?
Do you want your kids to grow up learning about balance and moderation and NOT yo-yo dieting or thinking negative thoughts about their bodies?
Are you totally OVER the idea of meal plans or strict diets that promise weight loss, but force you to give up your favorite foods?? (pass the fries, plz)
If you are here reading this, I’m guessing you answered YES to at least one of those questions. I think we all want to be healthy and happy and teach our kids balance. Duh. You’re smart. You know this shit.
But why is it so hard to make changes??
And how long will it take to do it on your own?
Will you continue to wrestle each week with changing your habits and trying to adopt new changes that don’t quite fit into your life?
I know you are busy. Running a household and caring for these babes is tough work.
Throw in friendships (what?), exercise (yikes), volunteering in kid’s classrooms, working/side-hustling. And all the damn laundry. It’s just a lot.
Only YOU know if you can go on thinking the same negative thoughts about your body.
Only YOU know if you can white-knuckle it any longer.
Only YOU can decide if it’s time to do something different.
But how do you decide?
Close your eyes, and imagine yourself one year from now.
Look at your future self in the mirror.
Ask yourself, how your life is different. How is life the same? Are your health habits different? Do you look in the mirror and love your body?
What about three months from now?
Have you committed to taking time for yourself each week? Each day? Or are you a tired, stressed, frustrated ball of nerves because you never have a second to focus on YOU?
Now think about where you are TODAY.
What will need to change to become the woman and mom you know you can be in the next three months? What about the woman you desire to be one year from now?
Can you do it on your own, or are you ready to stop DIY-ing your health?
If you’re over trying to do it yourself, click below to fill out my coaching application.
I can’t wait to help you become the woman you know you can be.
Have you ever had a health problem, or a plumbing "thing" or a bad haircut where you tried to "fix it" yourself and it just wouldn't work out so you finally just hired someone and it was SO nice to have that annoying thing taken off YOUR plate, and into the hands of an expert instead??
It's happened to me many times... health, mental health, fitness, home improvement projects (oy)... I've been there.
I think it's normal as millennials and especially as moms who are used to consulting the internet to solve problems, to just turn to free info and think it will be enough.
And sometimes it is... but sometimes you find yourself beating your head against a wall, trying everything under the sun, and it just isn't "working".
And when it comes to your health, wellbeing, and SELF-LOVE, you just shouldn't take the gamble of trying to DIY it!
I know there is SOOOO much info available. And people are always talking about keto, and Whole 30, and paleo, and cleanses, and juices, and superfoods, and it's overwhelming. And then the news outlets reference obscure studies that aren't really helpful and it's like WTF am I actually supposed to do anyway???
And that's when I come in. (Actually, I never want you to feel like you are beating your head against a wall, but sometimes it takes getting there to realize you could use a little help.)
So HOW can coaching help you if you've been trying to DIY it?
Having a set plan in place versus trying ALL the things is powerful. It takes less of your headspace and makes life SIMPLER
Accountability is a powerful tool. But I'm guessing you don't want to have to check in with your hubby or sister or BFF every day about your workouts or have them ask you if you are getting enough sleep, or are sticking to your goals. Having someone who is there to help without judgment is wonderful.
Stop putting so much pressure on yourself!! You shouldn't have to be health guru and do this on your own. You owe it to YOU do have someone knowledgeable help you and give you the tools you need, so in the future, you can absolutely DIY it. But watching one more health doc or doing one more free workout is not going to change your mindset and help you LOVE your body. It just isn't.
Want to know more?? I'm now offering ONLINE coaching! Apply here!
p.s. Need an extra boost into your healthy lifestyle? Download your FREE healthy mama toolkit here.
I’m sure you’ve heard the phrase “thoughts determine actions”, and it’s especially true with changing health habits.
But for some reason, we often want to dive straight into the habits themselves without addressing mindset first (and we expect that those habits will change overnight).
What do I mean by mindset?
I mean fears, self-doubt, lack of confidence or worthiness arount weight loss, dwelling on past failures, etc. Basically anything that is holding you back mentally (whether you are aware of it or not).
In reality, if you have a negative mindset or self-doubt related to your health (or feel you aren’t worthy of losing weight, or don’t believe you can achieve your goals), it will make changing very difficult...even if you have an amazing coach or trainer guiding you.
So how can you change your mindset first?
Your thought patterns are generally on automatic loops so it takes becoming aware of them to make a change. If you aren’t aware of a problem, it can’t be fixed!
Three steps to changing your mindset around your body:
First, make an active effort to think about your thoughts for a couple of days. Anytime you think a negative thought about yourself or your body (for example, when looking in the mirror, doubting your ability to achieve a goal, etc.) make a note of it. Anything you wouldn’t say to your child or best friend is something to make a note of.
After a couple of days you’ll notice there are probably some general patterns that stick out to you. Once you have your general themes, write them down.
Next, write an affirmation around your theme (something that is opposite of the negative statement). It’s important to write something that resonates with you (i.e. don’t create an affirmation that you love your body if you really don’t feel that way yet).
An effective way to write an affirmation that you aren’t 100% about yet is “I am learning to….”
For example: “I am learning to love my postpartum body and I am grateful for the babies it brought me”.
“I am learning to love to move my body and know that I feel better, happier, and more energetic when I do exercise.”
Once you have your affirmations written, USE THEM!
Put them up around your house or in your car, put them in your phone and repeat them throughout the day. At first it might feel weird, but think of it as a pep-talk. You wouldn’t hesitate to give your best friend or daughter a pep-talk if they were being hard on themself. Now do the same for YOU!
Thoughts are often deeply rooted and so subconscious we don’t even realize how mean we are being to ourselves! But once you become aware and start to acknowledge negative patterns, it’s easy to pick up on them.
The trick is to STOP the thought before it continues.