Finding Time For Health
I LOVE what I do. I get to help women find their true selves and learn how to love themselves! I would say about 99% of women I see start with a diet mentality. They come in and believe they need a kick in the butt and a new meal plan to follow. They think they need to come to class 6 days a week and weigh in weekly in order to be successful.
What they learn, is that they don't. They don't have to be put on a restrictive meal plan. They don't have to be doing workouts they don't enjoy. They don't even have to stress about weight and calories and numbers.
I teach my women about the importance of self love. I teach them how to choose and prepare whole, real foods. I teach them how to love who they and how to respect their body.
Those external goals will happen. The weight will fall off, your clothes will start to become loose and muscles will begin to show, but when you focus on nurturing your body, doing what feels good and being happy, your results are going to last a lifetime opposed to just one summer. Your going to learn how to reverse and prevent disease. Your going to be able to teach your family how to live a long, healthy life!
I love seeing women change their lives. It's the most rewarding thing. If you're ready for a major change try one of our Nutrition/Wellness sessions. I've worked with couples, mother/daughters, individuals and families. Your health is so worth it!
Dinner tonight will be Power Bowls! This recipe is super easy and super yummy!
Bowl Ingredients (amount depending on number on servings):
After cooking ingredients, layer each in a bowl for a single serving.
Mix all ingredients until smooth and add to bowl.
Chocolate Pumpkin Bread
I made some delicious chocolate pumpkin muffins tonight for my husband and I. Easy to make and healthier than the store bought version!
Healthy Zuchinni Bread
Why Am I Not Reaching My Goals!?
You go to the gym every day and you want to lose weight but no matter how hard you try, you can't. The first thing I ask my clients when they are consistently making it to classes but not feeling or seeing results is "what are you eating?"
Nutrition is the hardest part of the lifestyle change for anyone. If you're filling your body with crud, no amount of classes you do is going to give you those benefits you want.
If weekly fast food trips, processed food and added sugars are on your weekly menu, its time to make a change. The key to a lasting change is not to go too drastic. Instead of making a vow to give up every unhealthy thing in your life starting Monday, decide on one thing and work your way towards it this month. Remember though, feeling uncomfortable and fighting certain cravings is all okay!
So this week, make small changes. Maybe you're going to cut out your fast food trips and save that extra money for a weekend get away at the end of the month.
Maybe you want to cut out more simple carbs and add in more veggies. Whatever it is, work towards your goal and be gentle with yourself. A number on the scale isn't worth losing your sanity. Do what you can do for a lifetime. There is no reason why this shouldn't be an enjoyable process for you!
Below is a recipe for a healthy Pizza we make almost weekly!
-1 serving of whole wheat dough
-Organic marinara sauce
-1/2 cup black beans
-Fresh veggies of your choice (we use spinach, onions, parsley, cilantro, green onions, bell peppers, olives)
A healthy life: Where to begin
As humans we tend to complicate things. When it comes to a healthy lifestyle, there is SO much information out there that its hard to know what works and what doesn't work. We might read about a girl that lost 60 lbs because she decided to do Zumba every week and cut out carbs. We might hear about a girl that joined a multi level brand and lost 15 pounds in 2 weeks. We hear these stories and think that's exactly what we need to do to change our own lives! But to be honest, that's not the case. Zumba is not what made that girl lose 60 lbs. Drinking a shake daily did not help so and so lose 15. What works is they found something they can be consistent with. Drinking a shake will not help you lose a ton of weight and keep it off consistently unless you pair it with exercise and healthy habits. Doing Zumba every day is not the key to a full lifestyle change if you pair it with poor nutrition habits. Find what you can do consistently for the rest of your life. If you hate dancing than Zumba is probably not for you. But maybe you absolutely love the outdoors and adventure! Find hikes to go on, trails to explore, waters to kayak and things you want to be doing for the rest of your life. We are all unique individuals so its not a one plan fits all type of thing. What stays true for everyone though is consistency and consistency happens when you find something you enjoy. Do you ever wonder why those diets don't work or why when you say your going to stick to your meal plan there always seems to be a day of eating whatever the hell you want at the end? It's because it's impossible to be consistent with that the rest of your life. I have never met someone who loved and looked forward to cutting carbs out of their diet. The question is would you rather do something you hate, get results for a quick period and than set yourself further back in an unhealthy lifestyle OR would you rather do something enjoyable and maintainable that makes your body healthy, happy and naturally gets your body to a healthy weight and size? I've been on both sides of the spectrum and I promise you the healthy way is the way to go!
So the question is where do I get started?
1. Allow yourself time to make changes
It would be fantastic if in 1 week we could cut out all processed food, meditate every morning, make it to workouts 5 days a week and stop eating crud after dinner. But setting goals like that would be a diet mindset and we are focusing on LIFESTYLE. It took me a lot of time to get where I am now, and i'm still working towards new habits. Choose something you want to start working towards and don't put a timeline on it. Is your goal to cut back on mindless eating late at night? A good way to practice would be to plan a healthy snack in before bed, Try it out a couple nights a week. And remember, allow yourself to be human. You will NOT do this perfectly for the rest of your life...and that's OK!
2. Find something you enjoy
You need to be active. There's no way around it. The fun part is you get to do something you enjoy. If following a strict schedule and being in the gym everyday isn't your thing, no problem! Try walking, hiking, biking, swimming, dancing or anything else that makes you want to jump out of bed in the morning. If nothing sounds fun to you, it's time for you to experiment and see what you enjoy!
3. Read labels
As a holistic health coach and certified nutrition consultant I strongly believe in the power of whole foods. Eating a diet rich in real, whole foods will not only make you healthy on the inside but it will help you naturally lose weight in a safe and maintainable way. There is no need to cut out food groups such as carbs, proteins or fats ( they all play a very important role in the health of your body). What you can start to do though is stay away from processed, packaged foods and begin reading labels. If a food is packaged and has a long ingredient list (more than 5 ingredients) it is more than likely not helping you in any way. Choosing local, organic foods is a great start to a healthy lifestyle!
To recap ways you can start your healthy lifestyle my tops tips are to allow yourself time to make these changes. Don't put any strict deadlines on yourself or your lifestyle changes. Next, find something you enjoy doing and get active! Add it in throughout your week and make it something you enjoy. Last but not least begin to read your labels. Slowly start swapping out packaged food or real, organic, whole foods that are good for your body.
Enjoy your healthy journey,
5 Tips Towards Self Love
Most women have a hard time loving themselves. It's the sad truth and the sad reality of life. Even as a studio owner, health coach and self love advocate, I catch myself looking in the mirror from time to time and thinking negative thoughts and forcing myself to get them out of my head. Flash back to 4 years ago and I hated everything about my body. I was always trying to change it, put it through a diet, curse it for things I could not control and was constantly working against it. It took a lot of hard work to change my mindset and to truly love who I am, flaws and all. I now love who I am and not because of the way I look or the size of my clothes, but because I realize all the amazing things my body does for me. My hope in this post is to open your eyes to a new way of viewing your body. My goal is to get you working with it instead of against it.
Stop thinking life will get better if you lose 'just 10 more lbs'
It's a common mindset to think that if you just had a thinner body, made it to all your workout classes, ate perfectly and fit into smaller clothes that life would be great. You can lose all the weight in the world but if you don't love who you are (no matter what your size) you are always going to be striving for '10 more lbs'. Instead of waiting to love your body when it reaches that perfect size, start loving your body now...exactly where it's at.
Activity: Look in the mirror and think of 3 things you love about your body. Is it your strong legs? Your feet that allow you to walk?
Kick self doubt to the curb
Are you scared to go to a class at the studio? Are you scared about wearing a tank top in public because of your arms? Does the thought of being in a big crowd scare you? This one is easier said than done...but kick that self doubt to the curb. You CAN do that fitness class that you're scared of. You CAN do all those things that scare you. Don't sell yourself short.
Activity: Do something out of your comfort zone. Drop into a new class. Go paddle boarding. Rock that cute dress you've been scared to wear and be PROUD of your awesome body.
You scroll through social media and see women with 'perfect' bodies. You turn on the t.v and see women with flat abs and toned arms. YOU ARE ENOUGH JUST THE WAY YOU ARE. Each person is unique and beautiful in their own way. Embrace what you have instead of wishing for something that someone else has.
Activity: Take yourself out on a date! Yes it sounds funny, but take yourself out and get your nails done, watch a movie, take a walk....anything that makes you feel good!
Throw your scale in the trash
If the number on the scale dictates your day and how you feel about yourself it's time to kick it to the curb...literally. The number on the scale does NOT prove anything about your self worth, the health of your body or how your day should go. Eat healthy foods, move regularly and trust the body to take care of itself....
Activity: This one is quick and simple. Throw your scale away. Break it, kick it, sell it, donate it, toss it, whatever you need to do get it out of your house!
Don't dwell on what you can't do yet.
If you cant complete a full push up yet, have trouble preparing healthy meals every night or anything else that isn't 'perfect', embrace it. Don't beat yourself up for what you can't do yet but celebrate what you CAN do! Be happy that you're working towards that push up, be proud that you made some healthy meals this week. Enjoy this journey and be proud of what you are doing.
Activity: Make a list of all the great changes you have been making (big or small).
I hope you try one or all of these tips. Let me know how they go. Remember to love your body and treat it right!
My name is Hanna Kuyper and my mission for iamwell comes directly from my past experiences. Read more