goal setting 101 (plus a free printable workbook!)

I recently re-vamped my goal setting mini workbook (totally FREE for you!), and I wanted to update my post on goal setting as well. 

I've used this method myself so many times, and it seriously is amazing. I can't take credit for it, as it is a technique commonly used in business, by coaches in every industry, as well as the companies I've studied coaching through (Precision Nutrition and Wellcoaches). So basically it's highly vetted and insanely helpful. 

With that being said, I did compile a bunch of info into a cute little printable mini-workbook. You can write on the pages (hence the workbook), or use it as a guide in your own journal or planner as you set goals.

Before we get started... this is NOT for you if you:

• are looking for a huge lifestyle overhaul RIGHT NOW
• are trying to lose weight ASAP
• want a quick fix

This is totally 100% made for you if:

• you are done dieting
• you want long-lasting lifestyle change
• you are ready to set goals you actually care about AND meet them!

Get your free workbook here or scroll down for a bunch of tips and tricks for setting realistic goals you can and will achieve if you use this simple method. 

Step One: long term goals & the wellness vision

Before we set any immediate/ right here right now goals, I want you to think long and hard about what you want to gain from your health and fitness goals and about what YOU want your life to look like a year from now.

Think about what YOU truly want. Not what you think you should want. Not what your husband wants. Not what your mom wants for you... what do YOU want??

What do you feel like you really deserve ?

 Take 10 minutes to ponder the following. Imagine yourself one year from now....

• How do you picture your life? Where do you spend your time? Who do you spend your time with? How do you feel? Why do you think you feel that way?
• What would it take for you to feel your best, happiest, healthiest self? What needs to change between now and then? What do you love about your life? What keeps you on track and working toward your goals?
• Consider what motivates you. What kind of exercise do you do? How do you feel about your body? If you were successful at meeting a goal in the past, what did you do that made you successful? 
• What do you LOVE about your life?? 

What is the point of this?? My goal is to have clients who are setting goals that get them to where they want to be! Who cares how far or fast you can run if you hate running! Your shorter term goals will lead you to your long term goals, so first you need to get clear about what you want in the next year or so. 

Step 2: three-month goals

Think about your wellness vision and what it will take to get there. Now, consider what behaviors, actions, and habits you will need to work on. 

• Take a step back from your wellness vision. look it over and highlight what is most important to you. 
• Now break your top few long term goals down into smaller chunks. These will be your three-month goals. 
• 3 month goals are more specific than wellness vision. in your WV you may say you want to run a half marathon or be 20% body fat or want to have more energy or a better relationship with your spouse. But maybe 30 months from now you want to lose 2% body fat or run a 10k or spend 10 minutes walking and talking with your hubs each night. 
• Actionable items (i.e. training for a 10k or  going to the gym __ times per week.)
• What do you want to be doing consistently three months from now? 

Step 3: weekly goals

Short term goals are the actionable steps you will take each day that will get you to your three-month goals (and eventually, achieving the goals you envision for the long term). 

• Break your three-month goals down further. what will you need to do weekly to achieve them?
• Only come up with the first week's goals. Don't worry about what you will do next week or the week after. 
• Focus on one new habit at a time. Example: you may already be drinking water, you just want to drink more. that is NOT a new habit. If you are not exercising at all and you want to start- that is a new habit). 
• No more than 2 goals the first week (!) this is SOOO important! Don't try to be an overachiever ;) we are thinking slow and steady for long term change. 
• Finally, schedule your daily tasks in your planner. What will you do to be productive?
• Click here for more info on setting weekly goals

Ready to put your plan into action? Research shows that WRITING your goals down with pen and paper  makes you more likely to follow through and meet them. Click below to get your free printable mini-workbook. 

p.s. this is just a glimpse of my full workbook! click here if you want the whole thing! 

healthy snacks: tips to keep you feeling full for hours

It’s back to school season again, and while I’m not headed back to school, I definitely understand the need for a quick & healthy snack. Whether you are the one hitting the books, or you are running carpool (or both... #supermom), these snacks will keep you satisfied.

I hate snacky foods like baggies of goldfish, crackers, chips, or cookies because they simply are not filling. They may fill you up for 30 minutes, but then you are hungry again, and nobody has time for that!

So what’s my secret to snacks that fill you up? I aim for 200-300 calorie snacks that include a mixture of either protein + carbs or fats + carbs.

Why?? I try to avoid snacking on carbs alone, because like I mentioned… they just don’t keep you full! Carbohydrates cause an insulin spike, and then when your blood sugars drop you are hungry again. You can avoid this spike and drop by regulating your blood sugar with healthy fats and protein. Easy peasy.

9 tips for adjusting to your postpartum body

The new mom months are a crazy time. So many new experiences, hormones raging, pain and soreness mixed with exhilarating love. New motherhood changes you in so many ways, both emotionally and physically.

I love coaching women to develop healthy habits, self-love, and positive self-talk in the postpartum months. Your health (physically and mentally) plays a big role in raising your tiny babe. Here are a few of my tips for feeling your best.

1. Be gentle. Be gentle with yourself, your body, your baby, your mind. Be nice to yourself. Speak to yourself like you’d speak to your daughter or BFF or sister that you absolutely LOVE. I highly recommend positive mantras or affirmations as a way to develop a positive relationship with your body. Your self talk will truly influence your self-esteem much more than any weight loss could.

2. First things first. Okay this should go without saying, but seriously. Listen to your body. Think about what your body needs. Are you craving more exercise? Get out for a walk. More sleep? Put down your phone and for the love of god, try and sleep when you can. Dying of thirst all day? Buy a freaking huge water bottle and fill it! (Cute water bottles + water tips here!) When it’s empty, re-fill it! Only YOU can determine what your body needs NOW. Every mom is different. Every pregnancy is different. We all bounce back at different rates and bouncing back has nothing to do with a personality trait aka you are not weaker or less than for taking longer to get into a groove! You do you, babe.

3. Social support. There is no time like the early postpartum months that social support is more crucial. After the initial wave of visitors and meals and calls are done, you are left with little sleep and a new tiny (and maybe crying) baby to care for. It can definitely be overwhelming. Meet up with other moms at local mom groups, using the Peanut app, or through mom based fitness classes like Stroller Strides. It feels good to be around other women who are going through (or have been through) what you are.

4. One thing at a time. This is my golden rule when it comes to coaching. One habit at a time. When you are ready to address your health and fitness, adopt one new habit at a time and stick with it for at least a week (maybe 2-3) before adding anything else. You are raising a brand new little baby. There are already a million things on your plate. Don’t try and do a huge diet/exercise overhaul all at once. You’ll end up disappointed which is no good at all. Focus on one habit. I always recommend starting with a prenatal vitamin if you aren’t taking one (yes even postpartum). Other great places to start are a protein shake blended with peanut butter in the morning, 10+ glasses of water per day and even more if breastfeeding, walking 15 minutes per day, etc. One manageable habit at a time will get you much further than going full force and then quitting 100 times.  

5. Eat your Veggies. Vegetables are golden when it comes to the postpartum diet. Why?? You need all the vitamins you can get, they are a source of hydration since they have a high water content, and you get a lot of caloric bang for your buck. What does that mean?? You can snack on a TON of veggies with very few calories, but still feel full thanks to the fiber they contain. That fiber also keeps you regular, which any new mom will tell you is important… #ColaceFTW…. SO. The easiest way for a busy mama to get her veggies in is getting raw carrots, celery, peppers, and/or cucumbers and making sure they are all washed and chopped in the fridge. Bonus points for putting them in individual containers or baggies (you overachiever, you). Then find a dip you like. There are so many amazing flavors of hummus. Find one and buy it! Then snack.

6. Get moving. After you get the okay to exercise, don’t feel the need to get back into your old gym routine. Just start with whatever feels good. It is definitely possible to get a great workout in at home. There are apps and youtube channels dedicated to this, plus a million body weight workouts you can do at home. And don’t underestimate the power of a good stroller walk!

7. Routine. Simple routines are everything, especially for a new stay-at-home mom. Even if you aren’t sure what your baby’s schedule will bring you for the day…. Every morning- up, dressed, and make a plan! Managing your time (as possible) makes everyone feel a little better. If you have any specific errands to run, make your list the night before (or during the middle of the night nursing sesh.

8. Food, fast. Utilize food prepping to avoid being forced to head out for fast food. By cooking a batch of chicken in the crockpot on Monday afternoon, you will at least have protein for sandwiches or salads, with any combo of sauces or dressings will make your life easier. I also recommend coming up with a list of quick snacks that you love. Make sure they include a combination of either protein + carb or fat +carb (or all three!). The point is to avoid carb-filled snacks, because they will only leave you feeling hungry after about an hour. And no mama has time for that.

9. Intuitive eating. Before you head for the kitchen in search of a meal or snack, think about how you are feeling? Are you hungry? Starving? Bored? If so, eat accordingly, but be aware of how you feel. If you are a new breastfeeding mom, crazy hunger may strike in the middle of the night. And that’s totally fine! Grab one of those quick/healthy snacks we talked about above and eat up. I kept little bars and snacks in my nightstand when I was a brand new mom because I was often starving after nursing in the middle of the night. It’s important to be in tune with your hunger cues because after the nursing munchies subside, you don’t want to continue chowing down strictly out of habit if you aren’t actually hungry. So pay attention!
   
   And a bonus..... Baby blues or ppd? Postpartum depressive disorders can come on at any time up until a year old. Be aware of your moods, how they change, and make sure you contact your doctor if you aren’t feeling like yourself.  

Cutest Water Bottles to Help you Stay Hydrated this Summer!

You know you're supposed to be drinking plenty of water, especially in this summer heat-- but what if you hate drinking plain water?? Just like any other habit, it helps to ease yourself into it! Here are 5 tips to help you stay hydrated plus what to do if you hate drinking plain water. 

1. Flavor! I love adding fruit or citrus juice, herbs (like mint leaves), or even flavored stevia drops to my water. You don't actually have to drink water "plain" to get the benefits! Try using an infuser like the one linked below, or drink tea and then slowly dilute it. 

2. Take it with you. Having a water bottle with you wherever you go is super helpful if you are trying to stay hydrated. Bottles like the swell ones below are perfect because they are insulated and won't leak in your purse!

3. Water first. If you like having a soda or cocktail when going out, drink a full glass of water before each beverage. This also works when eating at home! Having a glass of water before each meal has also been proven to assist in weight loss (#winwin). 

4.  Fill your bottles everyday. Simply making sure you have 2 or 3 filled and chilled water bottles ready at the start of each day can help you to drink more! I suggest either making this part of your evening routine and filling your bottles and sticking them in the fridge, or first thing in the morning so they are ready to go! 

5. What about if you love bubbles?? If you love carbonation there are a million types of flavored sparkling waters. If you need to, add some stevia drops or a squeeze of lemon or grapefruit for a refreshing drink without the calories (or aspartame) of other bubbly beverages. 

And of course, having a few cute water bottles laying around doesn't hurt either! Check out these cute water bottles below ;) 

 

1. 2. 3. 4. 5. 6. 7. 

19 self-care tips for new moms

I guest posted over at EllyMcGuinness.com! Check out the post here   https://www.ellymcguinness.com/blog/self-care-routine/