The Healthy Mama Mindset: 5 ways to improve your self-talk (and self-love) this week

Our thought patterns are so powerful, and you may not even realize that you could be sabotaging your efforts to improve your health by engaging in negative self-talk.

No matter how bad you want to succeed, you must THINK like you are GOING to succeed. That means being kind to your body, following through with what you say you will do, not over-committing (i.e. do what is realistic at THIS time in your life), etc.

If negative thoughts aren't getting you anywhere (i.e. your desired health habits aren't sticking), then go back to basics and start with your mindset and thought patterns. 

5 ways to improve your self-talk and self-love this week! Simple ways to change your mindset in order to improve your health. Get over your self-sabotaging mindset. Improve your health, lose weight, and be a happier mom!

My approach to coaching involves working on the mindset and self-love FIRST and then addressing nutrition and fitness. If we try to approach the physical habits alone, it’s an uphill battle (that you’ve likely already lost a few times). By focusing on your mindset, we address the reasons why you developed the bad habits in the first place.

To help you change your mindset, I put together 5 ways to help you work on your thought patterns this week. It takes much longer than a week to really dig in deep, but my hope is that you will begin to recognize any negative thought patterns you may have.

Just like with nutrition and fitness, trying to overhaul our mental or spiritual health all at once can lead to feeling like a failure because it can get overwhelming and discouraging (and it’s not realistic or practical at all).  That’s why I ALWAYS encourage working on one new habit at a time.

Don’t worry about doing each task this week! Choose one or two and then try another next week.

 

1. Look in the mirror and say three things you love about yourself OUT LOUD. Yes, it might feel awkward or funny, but that means you need to get comfortable with talking nicely to yourself. Look yourself in the eye and imagine you were talking to your best friend or daughter. You would be full of compliments… now talk to YOU. Do this everyday this week. Bonus points if you tape a piece of paper with your compliments to your mirror, or steering wheel or wherever you will see them.

2. Pencil it in. I don’t mean thinking to yourself before you drift off to sleep… I think I’ll workout tomorrow. I mean actually looking at your schedule, ask yourself what you have time for and what you DON’T hate. And pencil it in. I don’t care if it’s a 15-minute walk with your dog or a 90-minute hot yoga class or 30 minutes to meal prep. Just schedule AND follow through with ONE health-related task this week.

3. Daydream. I want you to spend 10 minutes thinking about how it would feel to be the healthy mama you are dying to be. What would your schedule look like? How would you feel? How would you dress? What kind of attitude would you have? What would your daily habits look like? What would your kids see you doing? What would you teach your kids about health?

Just really dive into thinking about where you want to go with your health and fitness. I don’t care if you want to lose weight, stay the same, or gain weight… I’m assuming you want to improve some aspect of your health-- mental health, physical, whatever. We can all improve. Think about EXACTLY what you want to improve and how amazing it would be to be there. Then write it down.

4. Positive Affirmations. This might seem a little “woo-woo”, but again how we talk to ourselves really affects the outcomes in our lives. I want you to think about your biggest weaknesses. Think about the thoughts you have that are unkind to yourself or your body. Then write 3 positive affirmations in response to the negatives.

Ex: I hate my thighs.

Affirmation: I love my body and especially my strong legs that carry me as I carry my babies, walk every day, and run up and down the stairs all day. My body is amazing.

Ex. 2: I am such a slacker with my workouts.

Affirmation: I am doing the best I can and I am always improving. Sometimes my expectations are too high considering the busy season of life I am in. I can and will learn to be better about taking care of my body.

etc. etc.

5. Meditate. If you’ve never meditated before download the Headspace app. Meditation is amazing for managing stress, anxiety, depression, and just hectic life in general. There are several ways to meditate (guided meditation vs. silence, walking meditation, deep breathing, etc.). Try out at least one or 2 ways and meditate a couple minutes. Don’t give up! Sitting in silence with your thoughts is very powerful.

 

5 ways to improve your self-talk and self-love this week! Simple ways to change your mindset in order to improve your health. Get over your self-sabotaging mindset. Improve your health, lose weight, and be a happier mom!

Overall, I just want you to really be thinking about your thoughts this week. It sounds like a strange thing to do, but as you talk to yourself (in your head), ask yourself… would I say that to my son or daughter? My best friend? My husband?

Am I perpetuating thought patterns I’ve had since I was a child? Am I saying things to myself that my mother or father (or another relative) said to me or about me? Is what I’m telling myself even TRUE??

These are all things to think about. SO much of our mindset, for better or worse, is baggage we carry from childhood and adolescence.

Unless we realize what we are doing, we can’t change it! So step one is acknowledging current thought patterns.


Be sure to let me know what breakthroughs you have when looking at your thought patterns! Reach out to me on social media or email me at cassandra@vivfitness.com

athleisure love: tried and true favorites

 I wanted to share a few of my all time favorite fitness items. I loved when blogs first started and I could read about what other girls actually loved (compared to now where it's just the current season/new arrivals/etc.) I'm nosey, so I really just want to know about everyone's favorite go-tos! The things they've been going back to for years. (True story: I used to love watching "what's in my bag" videos on youtube in collge. lol) 

So with that in mind I thought I would share things I have been loving for YEARS. And they are so good they are still available.  Major classics. 

The topic is athleisure (#duh), so this is kind of the basic mom's starter pack haha. But I truly use these things weekly (and my nikes and fitbit are daily).

An I ended up sharing a couple more things at the end! Here we go....

athleisure love- (1).png

 

1. Lululemon Define Jacket. This thing is so popular and for good reason. It's incredibly flattering, well made, washes perfectly and isn't too heavy or too thin. It's stretchy enough to wear over long sleeves or short sleeves, and also layers under a down vest perfectly in the winter. I have it in two colors (black and blue stripes), but seriously I want them all. Shop here. 

2. Gap Sports Bra. I have the medium impact and it's perfect for running. I have a small/medium size chest, and I wear a medium. It's great quality-- I have two and they are about 3 years old. I was also able to wear them through almost my whole pregnancy (so pretty stretchy, but still provided support). They have a bunch of different styles and colors. Check them out here

3. Nike Frees. Again- these are classics. I have 4 different colors and they just work for me. Super comfy for everyday wear or working out. 

4. Gap Tanks with built-in shelf bra. I love a good tank with a shelf bra, but a lot of times they just don't fit perfectly. These really work for me. I wear a small in the tanks (as opposed to medium in the bras) and I can run, but can't do too much high impact jumping/burpees, etc. 

5. Patagonia Fleece. I actually have the full zip (in this exact color). It's heavier than the define jacket, but not too heavy to wear inside. I got it when I was pregnant in a size up and was able to layer long sleeves underneath if needed. Super cozy, and I really like the length too. To me it's a more put-together sweatshirt, but still just as comfy. Check out a bunch of Patagonia fleece options here. 

6. Fitbit. I got my first Fitbit in 2013 and have been using them off and on since then. I now have the Fitbit Alta and I love it. I credit this for helping me lose the last of my baby weight. It keeps me accountable and helps me want to get more activity in my day. 

7. Zella High Waist Live in Leggings. OMG. These are amazing. I've had zella leggings for years and they are super comfy and hold up EXTREMELY well, but the high waist are a game changes. These are perfect if you are pregnant or postpartum as they really provide great support (and no love handle squishiness in the early postpartum days!) Not my fave for working out in, but for everyday wear these are the winner. 

8. Swell Bottle. It doesn't get any chicer than this! I like using straw cups at home, but on the road, these are the perfect size to throw in my bag, and they are just beautiful! They will also keep your beverages cold for 24 hours. More cute patterns here

More faves:

Old Navy Quarter Zip. These are a great length to wear with leggings, and super soft. And you can't beat the price!

Old Navy Seamless Sports Bra. The seamless fabric makes these super comfy and if you want a breastfeeding-friendly sports bra, then these are great because they are so stretchy. Again-- the price is right! I ended up getting a couple different sizes when I was pregnant and postpartum when my old sports bras were getting too tight. 

Lululemon High Rise WonderUnder. I like these high waisted leggings for the same reason as above, but I love this material for working out. I have honestly never found a pair of leggings that fit me better and stay put during runs and workouts better than Lulu!! And I love the 7/8 length for my height. I'm 5'2 and these are perfect! 

Okayyy... so that's it. Who knew I had so many words about ATHLEISURE?! Jk, This is how I dress everyday, so I have big feelings. Please let me know your all time favorites!! Beauty, clothes, boots, jeans... whatevs. I'm nosey and I want to know what you swear by. 

As usual, you can connect with me on instagram (here) facebook (here) or email me at cassandra@vivfitness.com. I love to chat so feel free to dm me too. xoxo

updated: my favorite podcasts

I wrote about my favorite podcasts in this blog post, but I wanted to do a little update! I seriously love listening to podcasts, and they are a great way to help me feel connected and productive during long days of mom-ing, while I'm driving, or even just on a walk while I'm pushing the stroller. 

11 podcasts for the millennial mom. All about health, relationships, mom life and productivity.

Here are 11 podcasts I LOVE!

topic: #momlife / marriage

  • Atomic moms. "A modern parenting podcast about the joys and complexities of caring for our little ones and ourselves." I love this podcast! Ellie has amazing guests and is just so positive and uplifting I could listen to her all day. 
  • the Mara & Megan show: amazing mamas sharing stories about motherhood. And I might be biased, but check out my episode on postpartum body love here
  • The mom hour. These mamas are full of practical tips to help with mom life at every stage. 
  • One Extraordinary Marriage: Hosts Tony and Alisa talk about all things sex, love, relationship, and marriage and they are so inspiring. Their honesty is refreshing and every time I listen to this podcast I learn something. 

topic: productivity/happiness/health

  • The Chalene Show. I am a huge fangirl for Chalene Johnson and her podcast is great. She tackles everything from productivity and motivation to health, fitness, and sleep.
  • Sorta Awesome. This is one of the first podcasts I started listening to back in 2014 and I still love it. Host Meg Tietz chats with one of her three co-hosts each week and they talk about little (and big) ways to make life more awesome. 
  • The Lively Show with Jess Lively. I'm a recent fan of this show and it' all about various aspects of life including relationships, the law of attraction, mindset, and meditation. 
  • Smartest Person in the Room. Each season, host Laura Tremaine tackles a different topic. This season she is digging deep into the mind-body connection, and it is powerful stuff. 

topic: business

If you have a business or side hustle, these are great podcasts to listen to! 

of course I love shows like RadioLab, Serial, etc, but these are what I'm playing in my earbuds these days! Please let me know what your faves are!

11 podcasts for the millennial mom. podcasts about mom life, relationships, productivity, and more. 11 great podcasts for mamas.

The Super Smoothie

Last week I mentioned why you should ALWAYS read the label on smoothies and juices when eating out (or grocery shopping, etc.).

Today I want to talk about how you can make a deliciously filling and satisfying smoothie at home! It will keep your blood sugars balanced, your hunger hormones in check, and leave you feeling full for hours. 

The super smoothie is a perfect on the go breakfast, or post-workout meal. Honestly, as a busy mom, the super smoothie saves me from eating junk on the go SO often! 

The SUPER SMOOTHIE is full of  veggies, fruits, healthy fats, AND protein. The fat-fiber-protein punch is the winning combo to keep you feeling full! 

The super smoothie is the perfect solution if you are in need of a quick breakfast or a healthy and fast snack! It will keep you full, and fill you with nutrients. A perfect snack for the busy mom.
The super smoothie is the perfect solution if you are in need of a quick breakfast or a healthy and fast snack! It will keep you full, and fill you with nutrients. A perfect snack for the busy mom.

Start with about 8 ounces of liquid + a handful of ice in your blender.Then add fiber, fats, and protein

 

liquid: water, coconut water, green tea, almond milk, coconut milk, or cows milk are great options 

fiber: fruits and veggies are a great source of fiber to help with digestion, balance blood sugars, prevent chronic diseases, and  increases satiety as well.

  • try:  veggies like kale, spinach, celery beets, or cucumber

  • banana, berries, pineapple, or peaches are great options (try to stick with 1/2c or less!)

fats: fats are ideal for that satisfied feeling, and also provide nourishment for our brains, and help with healthy skin too!

  • try: peanut butter, almond butter, coconut oil, coconut butter, nuts, flax, hemp, chia, etc. 

protein: protein balances your blood sugar, which helps you avoid that sugar spike then crash feeling you can get from too-sweet shakes and smoothies. Aim to get at leas 20 g of protein.

  • try: whey, casein, egg white, pea, or rice protein.