The mini-habit challenge: the ANTI- new years resolution

With less than a month of 2017 left, I wanted to start thinking about a simple way to help busy mamas change their health habits.

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I was doing some research and found that even the tiniest action (i’m talking like a 5 minute walk, or flossing 2 teeth, or drinking 1 freaking glass of water) can really make an impact.

 

How??

Two reasons.

The first is there is very little pressure. One glass of water seems WAY more doable than drinking 64 oz tomorrow right? And you could probably fit in a 5 minute walk, but if you have to go home after that… who cares… you did your 5 minutes!

And five minutes is WAY easier than telling yourself you will go to the gym everyday this week.

The second reason is because after you begin making tiny changes, you realize that you could probably handle a little more. And it’s the beginning of a major snowball effect (with little to no stress or pressure).

 

So how does this all go down??

 

Step 1: Pick something YOU have been wanting to improve. Don’t care about flossing?? Pick something else! This is for Y O U.

Step 2: Tie your action to something you already do.

  • Example: if you make coffee each morning, drink your water right after you turn on the  coffee machine.  You could also fill your bottle while the coffee is brewing. If your goal is to walk 5 minutes, you could go for your mini walk right after you take your kids to school, or right when your husband gets home from work.

  • Other options: after you take a shower, after you brush your teeth, while you're in the carpool line.....

Step 3: Do the mini goal for one week straight. When you sign up for the mini goal challenge (linked below), I’ll send you a cute little printable to check off your goals. Make sure to put your reminder page wherever your trigger is. (i.e. by the coffee machine, on the fridge, by the front door, etc.)

Easy peasy. Now you are on your way to improving your health one mini habit at a time!

Sign up here for the free 5-day-5-minute mini habit challenge! You get a cute printable AND a daily reminder to do your mini goal.

The mini habit challenge. The anti-new years resolution. Change your habits in 5 minutes per day. Perfect for busy moms. Plus a free printable check list.

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

my favorite podcasts for Moms

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.  

 

Athleisure Love: Fall Favorites

As much as I hate to admit it, fall is coming and summer is winding down. I'm not ready for summer to end! But since it's back to school time (and a good time to go shopping, wink wink), I thought I'd share a few cute fall-ish items that are available now. I'm loving pale pink with army green (and of course gray and black because I'm boring). And there are so many cute casual tennis shoes out now too!

I live in leggings all fall and winter (but let's be honest...kind of all year long). But comfy doesn't have to be frumpy and boring! I love the look of leggings with a tank and a long cardigan in the fall. These items are perfect for going from the gym straight into #momlife. 

*affiliate links are used in this post*

Fall Fashion: The best of athleisure. Cute and comfy style for the on the go mama