5 Reasons Your Weight’s Not Budging Even When You’re Trying

Even when you think you’re doing everything “right” — you could still be doing something that’s sabotaging your goals. With the slew of “diets” out there that leave us entirely confused, it can be hard to discern what the correct steps to take are to actually reach your health goals. I totally get it, it’s a difficult road to be on.

Start by taking an honest look at your habits, and digging a little deeper with these 5 reasons your scale might not be budging.

1. You’re not sleeping enough
We’ve said it before, and we’ll repeat it: you need sleep! If you don’t get enough sleep, you’re more prone to feeling hungry when you’re not and more likely to choose fattier options instead of more healthy ones when it’s time to eat. Even worse, lack of sleep affects how much cortisol your body produces which can contribute to weight fluctuations.

2. You have zero chill
Your stress level directly correlates with weight gain. Just like not getting enough sleep, it produces more cortisol which will keep the scale from going down like you’re hoping for. You’ve got to learn to manage your stress by using relaxation techniques. Try meditating or take 5 at your desk and do some simple yoga poses. Developing a good habit for handling stress will take some time to make it stick, but you’ll find once you manage stress, the scale will be tipping in your favor.

3. You’re eating more than you should
Are you portioning out your food? A substantial portion of the population overeats and an alarming number don’t even realize the portions they’re eating are considered “overeating” sized portions. What’s more, even if you’re using something healthy like olive oil, it has 120 calories per tablespoon which really adds up if you just dump it into your skillet or pour heavy onto your salad. Measure things out, and you’ll be getting just the right balance.

4. You’re not challenging your body
But I’m exercising, you might protest. Indeed, getting moving and being active is a crucial part of losing weight. However, you’ve got to challenge your body. You can’t expect to keep blasting off fat if you’re doing the same workout every single day. Switch things up, and you’ll see results. Don’t be afraid of lifting weights either. Building up your muscles helps you burn off more, even when you’re at rest!

5. You overindulge on the weekend
Be mindful of your indulgences and don’t skip your workout on the weekend either, or at the very least, plan an activity that keeps you moving. There’s no reason you can’t have a good time but balance is the best way to prevent your weekend from wrecking your weight loss.

Be honest…are you guilty of these things? It’s not too late to make a change. Work on these areas now and you’ll be in much better shape even during the hectic holidays coming up in winter!

Everything Electrolytes

Why You Need Them and Where to Get Them

Whether you exercise regularly or not, your body needs electrolytes. These are necessary minerals that help us balance fluid in our bodies, muscle movement, and brain function. These minerals are potassium, magnesium, chlorine, calcium, and salt. Making sure your body has plenty of electrolytes to stay charged is essential, even with the cooler weather this season.

Electrolytes help get your nerves active and regulate the water flow into your cells, which makes muscles contract as they should, awakens you, keeps blood pressure in check, and of course, keeps you hydrated. You probably already know that in summer, you’ve got to stay hydrated. But in fall and even winter, many people slack off, thinking because they’re not sweating from the heat that it’s not necessary.

While it’s undoubtedly true that the more active you are, like during your workout or while running a marathon, you need more electrolytes. However, even at rest, we need electrolytes to keep our cells functioning. During exercise, electrolytes are deposited into your sweat glands. Thanks to osmosis, water comes along with those electrolytes. When your glands fill up, they release this salty mixture onto the outer layer of your skin. That salty water mixture evaporates, keeping you cooler. This is precisely why that overly-perky aerobics instructor is always telling you not to forget to drink your water. If you lose too many electrolytes, it can be harmful to your body in many ways.

But wait! Before you reach for that electrolyte-infused beverage of your choice, you might be surprised to learn that you’re actually getting plenty of electrolytes through your regular diet. Assuming you’re eating healthy, that is.

Water is the best thing you can use for hydrating your body and flushing away toxins.

Try eating more plant-based foods. Bananas, dates, coconuts, avocados, raisins, spinach, lentils, potatoes, and beans are all foods that are great for keeping your electrolyte supply full. And this is going to sound crazy, but add pink Himalayan sea salt to your meals after you’ve been intensely sweating.

It benefits your hydration, believe it or not. Just make sure you’re drinking adequate amounts of water, and keep the dose minimal.

As always, healthy eating and plenty of water are the essential elements you need to keep your body healthy and thriving. Now that you know more about electrolytes, you can focus on eating foods that will naturally supply them,sprinkle on a little sea salt, and keep chugging that water for your optimum health and replenishment.

I just want you to know that your exercise doesn’t have to be perfect.  You don’t have to look like an ultra-fit volleyball player in your workout clothes, you don’t have to worry about pleasing anyone else but your own body when it comes to working out.  Exercise is to honor and respect YOU, and there is not a one-size-fits-all approach to it.

I know so many of you are waiting until you lose a little weight before you join the gym, or keep putting that new exercise routine you pinned on Pinterest off until xyz… I want to give you permission, right here and right now, to start where you are, with what you have.  Today.  You’re worth it.

Deep Sleeping Tips

How to Sleep Well Naturally

Statistics show that only about a third of all people are getting at least 7 hours of sleep a night. The quality of sleep, and ultimately the quality of life, of many people, are compromised due to not being well rested. I fully understand busy weeks or months, but if this becomes a trend in your life, it’s something worth taking a look at. So, what should you do to boost the amount of rest you get, naturally and effectively?

Here are a few of my favorite ways to do just that:

1. Turn off the phone
Light tells our brains that it is time to get up and move, and halts melatonin production. Therefore, when you are trying to get some sleep, doing things like regularly checking your phone, watching TV, etc., can prevent you from getting any restful sleep once you do close your eyes. About an hour before bed, turn off your phone, and keep it away from your bed, so you are not tempted to check it at night. Believe me, after the initial uncomfortable feeling of not having your phone nearby, you’ll absolutely love the feeling of being disconnected for a short while.

2. Exercise during the day
Sometimes, the reason why we can’t get any sleep is that we have built up energy. One way to release that is by going for a walk, a long jog around your favorite park, or some cardio activity for 30 minutes to an hour every day. Doing so will cause you to expend that energy, and get to sleep much faster.

3. Use your bed only for sleeping
A lot of people like to use their bed as a kind of workstation. They will do work on their bed, talk to people on the phone while on it, and even eat while on their beds sometimes. This habit can cause your mind to stop associating the bed with sleep, and start associating it with activity. When this happens, it can prevent you from getting restful sleep and can affect your quality of sleep in the long run. So keep your bed as a sacred spot for relaxation and rest, and you’ll be well on your way to a good nights sleep.

4. Develop a routine
When it comes to getting to bed, a lot of people don’t or can’t develop a regular sleep schedule. Not having a schedule you follow can become an issue if you have a flexible work schedule, for instance. When no boundaries are in place, it’s much easier to fall off track. Set some bedtime boundaries and follow them as closely as possible, and you’ll quickly notice what a difference it makes.

Having a good routine and healthy sleeping habits will increase both your quality of sleep and your quality of life in the long run. It is imperative to prevent doing things that can negatively affect your sleep schedule, and work to get your circadian rhythm into balance naturally.

When’s the last time you disconnected from your phone for a bit?

It can feel like an impossibility — what if someone needs you? What if you get an important phone call? They’re all valid questions, but the answer is — life will go on, and you’ll find out soon enough. You likely don’t even know what it feels like to not have your phone within reach if you’re anything like me.  It’s become such an integrated part of our lives that we don’t even consider going without it.

Starting to break the invisible chain between you and your phone can feel awkward, uneasy and uncomfortable at first… but the rewards are amazing.

Start small today by taking a walk outside without your phone. Notice how you feel, how you notice things differently, and what your mind is thinking about.

Come back and let me know how it went, I want to know!

 

Healthy Ways to Lose Weight This Summer

The summer months are among us — when we start to break out of our hibernation and get out into the sunshine. We shed our sweaters for shorts and tank tops, swimsuits and sundresses. But if you didn’t quite reach the New Year Resolutions you set for yourself, you may be feeling a little apprehensive. Swimsuit weather can trigger self-conscious thoughts as we so easily get lost in comparison-mode.

Here are a few of the tried and true ways to get healthy this summer — no fad diets, no pills, no tricks.

1. Daily Movement
Many people seem to ignore the significant beneficial results merely walking around has. While jogging or running can be better, not everyone enjoys it as a form of exercise. That “not being able to breathe” side effect of a decent jog can make some people forgo the activity altogether. However, if you want to walk for an hour or two instead, that is an entirely acceptable alternative. It doesn’t have to be hours at the gym to be a good workout.

2. Eat Healthy
Food advice changes by the month it seems. One day coffee is good for you, and the next it’s on the do not consume list. It’s so hard to keep up with the controversial information and know what is acceptable, right?

In general, the science itself is pretty clear (and common sense in many areas) on what we should be eating to be healthy, and what we should be avoiding. Eat plenty of plant foods, ditch the junk food, and drink plenty of water. Salads may sound boring, but a delicious veggie stir-fry or a hearty white bean soup can mix it up quite a lot. Don’t overthink it, just reach for foods the Earth grows and you’ll be feeling fabulous in no time.

3. Drink Fluids
Most of us do not drink nearly enough water each day. This can cause us to eat more and feel more tired, even when in reality, all we are is a bit thirsty. Strive to drink half of your body weight in ounces each day, spreading it out throughout your day. You will no longer get hunger pangs as often and will learn over time to know the difference between hunger, and thirst.

So regardless of how much you want to lose, just doing a little bit every day works like a charm. If walking alone is not impact enough for you, then jog, run, dance, or do whatever else will get you to move and more often.

A lot of small footsteps makes up a long walk.

Think about if you were to sprint instead.

You’d zoom right past everything, missing the details.

You’d end up there out of breath, covered in sweat and ready to collapse.

That’s precisely what happens when we try to marathon our new healthy habits.  We excitedly jump in head first and end up overwhelmed and frozen.  The next time you make promises to yourself for change, I want you to take the stroll route.  Choose one small step you can change and master before you add another small step to your plate.  Before long, you will have integrated each small step into your life in such a natural and effective way, and you’ll reach the finish line happy, healthy and ready for more.

 

Have you ever thought of using your lunch break as your sacred time?  I’m confident you’re longing for it by the time your lunch break arrives, so use that hour out of your day as a source of rejuvenation.

Pack yourself a healthy lunch, listen to an uplifting audiobook or podcast, journal, take a walk around your office building, or call a loved one.  Use that hour a day to recharge and come back to work fresh and filled.

What do you currently do on your lunch break?

How do you feel once it’s over and you return back to work?

Have you ever stared at your gym membership and wondered when on earth you’d use it again?  The days seem to slip through your fingers, and it’s been too long since you’ve hit the gym?

You aren’t the only one.  There are exercises you can do at home to hold you over until your next gym visit, and I wanted to share one of my favorite moves with you today.

The Chair Squat.

Start with a chair behind you.

With your feet hip-width apart, lower yourself like you’re going to sit in the chair behind you.

Don’t actually make contact with the chair.

Slowly stand back up into standing position.

Repeat 10x.

 

Have you ever thought of your health as a bank account?

This thought process brought so much insight to me, so I wanted to share it with you.  Think of each decision you make either being a deposit or a withdrawal from your “health bank account.”

Powerful, right?  Of course, don’t obsess over this, but try to incorporate this method of thinking into your life as much as possible.  Our small daily decisions are what adds up to our overall health, so it makes perfect sense to look at each of these decisions we make with a positive or negative effect.

Do you make more deposits or withdrawals?