Fitness

3 Reasons Taking Care of Yourself is NOT Selfish

Taking care of yourself isn't selfish so it's time to get to it. Here's how you can make it work!

As a working wife and mother, I know exactly what it feels like to come last. I put myself there for nearly 2 decades but it hurt everyone, especially me. You see, not taking care of yourself is selfish because you don’t love yourself as much as other people in your life love you. For women, setting aside time for self-care often feels selfish. But, in reality, the opposite is true. The next time you feel like you’re being selfish for taking care of yourself, consider these three points.

1. You’re Much Happier

Taking care of yourself is the best way to increase your happiness. How happy you are depends solely on you; nothing and no one has the power to make you happy. It’s an inside job.As Elle Woods said, “Exercise gives you endorphins. Endorphins make you happy and happy people don’t shoot their husbands.” When you’re happier, shit doesn’t get to you as much, which leads to less irritability.

2.  You’re Less Irritable

Taking care of yourself, specifically through diet and exercise, has a way of removing irritation from your life. Knowing that you’re feeding your body what it needs and you’re keeping active is the greatest form of self-love.

How amazing would it be to feel less irritable?

Moods are contagious so make sure you spread a good one! Your family, friends, coworkers, etc will thank you.

If you think taking care of yourself is selfish, think again. It's actually the most selfless thing you can do.

3. You’re Less Stressed

Exercise is the best form of stress relief available and it’s the one most often ignored. I’m guilty of this. When shit hits the fan and life becomes overwhelming, I know that exercise will help me feel better but I don’t do it. I always regret it.

How amazing would it be for you and your family to have a happier, less irritable, and less stressed you?

A Real-Life Example

Before I started taking care of myself, I had high blood pressure, high cholesterol and type 2 diabetes. All of these are lifestyle conditions that could’ve taken me out without warning. Think about that – I could’ve died of a stroke all because I didn’t eat right or take 30 minutes to exercise. I could’ve left my family without a wife and mother. My family can function just fine without me for 30-45 minutes a day while I exercise, but an entire lifetime? I’m not ready to leave my family (no matter how crazy they make me) so I had a choice. I chose to take care of myself so I could stick around.

How to Make it Work

If you have children, you’re probably thinking that you can’t squeeze in time for yourself. Here’s the thing – you can if you change a few things. I understand that my children may be older than yours, but there are things you can do to make time for yourself. I follow a morning routine that may help you carve out that much-needed time for yourself. Have babies or toddlers? Take full advantage of nap time. So what if your house isn’t immaculate. The most important thing is to take care of yourself and your family, right? In the end, no one is ever going to say that you kept a clean house.

Because each of us have different obligations, schedules, and whatnot, it’s important to take a long, hard look at your schedule and start prioritizing your time. I can almost guarantee that you’ll find time for yourself if your schedule. Go look for it!

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2017 Was One Hell of a Year

2017 was one hell of a year and I learned so much!

It’s absolutely amazing just how much a year can change a person. This time last year, I was in such a bad place with just about everything in my life. This year, however, I couldn’t be happier! A lot has changed for me in such a short period of time and it’s been an amazing ride.

This time last year, I already had my weight loss plan in place but couldn’t execute for another month. Why? I was still recovering from my hysterectomy and was on a lot of restrictions. Once I was released, it was game on. I executed my plan immediately and I was so excited.

Fast forward to June and I was getting close to onederland and made the decision (in May) to become a health coach. The kid was out of school on summer vacation and I started getting up at 5 am. I was up and out the door on my walk by 7 am. Most days, I had my 10k steps in by 9 am.

June through October was pretty steady but shit hit the fan in the middle of October. It was a rough time for me, and a few other people in my life, which meant my activity was the first thing to go. I made the decision to stop exercising and made other things more important.

This trend continued off and on for the rest of 2017. I started to feel crappy and I had no one to blame but myself. It was eye opening for me because I had done so well for 3/4 of the year. It really made me think about and re-evaluate quite a few things in my life.

December was a month full of reflection for me and I’m forever grateful. I purged the house and my personal items of anything that was holding me back. 2017 is gone and I’m welcoming 2018 with open arms. I am so motivated to kick ass this year it’s almost annoying.

2018 holds many, many changes for myself and my family. The first quarter is going to be the most stressful but I’m working very hard to make it good stress instead of bad. While it may be cliché to refer to the New Year as a new beginning, that’s exactly what’s happening to my family. We’re on to new adventures and there’s no looking back.

It’s high time we say goodbye to 2017 and hello to 2018. I hope you all have a fantastic year and all your dreams come true.

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NEW 30 Day Fitness Challenge Starts Jan. 2!

The new 30 Day Fitness Challenge starts Jan. 2! Don't miss it - sign up today!

New newest 30 day fitness challenge is here and it starts January 2! This new challenge works your entire body and gets your heart rate up.

Get signed up to make sure you have your copy of the challenge. It’s time to enter the new year stronger and better than ever!

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Tired of being overweight, tired, and in pain? Join my 30 day fitness challenge with me as your coach!

Once again, I’ll be sharing each day on Facebook and Instagram. Be sure to use #fitnesschallengewithbobbi on Insta so I can see your beautiful faces kicking ass!

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This Morning Routine Helped Me Lose 100 Pounds

This Morning Routine Helped Me Lose 100 Pounds

I never used to be a morning person. I was the person who would always sleep through the alarm or hit snooze about a hundred times. But, I realized that if I wanted to reach my goals, changes had to be made. Not only did I change the way I ate and exercised, I also had to change my entire routine…from beginning to end. Because mornings were always the worst for me, I decided to start there. I learned very quickly that your morning routine sets the tone for your day so it’s best to have a good one. This is the routine I created, and followed, to help me lose 100 pounds.

5:00 AM – Rise and shine (yes, even during summer vacation). This is the time I enjoy my coffee, review all the notifications on my phone, let the dogs out, and sit in silence.

5:30 AM – Breakfast. I generally have the same thing for breakfast every day so there’s no planning required here. While breakfast is cooking, I unload the dishwasher, feed the pets, wipe down the kitchen counters, and review my Filofax for the day’s action items. I also start a load of laundry, if I didn’t set the machine to start automatically the night before.

6:00 AM – Morning hygiene routine. After breakfast, I brush my teeth, wash my face, apply moisturizer, and get dressed. Once I’m done with that, I put my breakfast dishes in the dishwasher and put the dogs out again. Since we’re no longer on summer vacation, I wake the kid up at 6 am so he can get ready for school.

6:30 AM – During summer vacation, this is the time I would leave the house on my walk. However, things are different now. During this time, the kid is either watching TV or playing Minecraft, so I use this time to review my Filofax, catch up on social media, get the laundry on the clothesline (or in the dryer), and just chill out.

7:00 AM – The kid goes out to wait for the bus. I’m still inside tidying up, putting the dogs in their kennels, putting my shoes on, etc.

7:15 AM – The kid is on the bus and I hit the streets for my walk. I don’t have a set duration or distance for my walks, but I do like to get 5+ miles. My main goal is to hit 10k steps before I head home.

8:45 AM – I’m usually home by this time and I make a protein shake (1 scoop of Quest chocolate milkshake protein powder and 2 c. unsweetened almond milk). I sit on the back porch with my shake and wait for the dogs to do their business.

9:00 AM – Time to hit the shower! It’s still been fairly warm and humid here and I sweat to beat all hell so a shower is very necessary.

9:15 AM – Work. I used to log on at 10 am but work has gotten really busy, which is awesome!

It all starts with your morning routine | Weight Loss | Health Coach

This is my daily morning routine during the week only. I don’t follow this morning routine on the weekends because, well, because it’s the freakin’ weekend! I try to incorporate exercise into family activities on the weekends so it benefits all of us. Now that it’s getting cooler, we’ll be able to take walks in the woods without fear of ticks and chiggers. I’m not picky about where I walk as long as I’m walking, but hubby prefers being in nature, which is cool with me.

It took me a little while to adjust to getting up at 5 am but now I’m up before the alarm. Yesterday and today, I started waking up at 5:30 am and I rolled over and went back to sleep. Bad idea because I’ve felt like crap because of it. It’s so funny now because I’m up before my husband, which only ever happened when the kids were babies. I’ve gone from not being a morning person to being a morning person in just a few months. I enjoy my quiet time in the morning; it gives me the time I need to reflect and prepare myself for the day ahead. If I can become a morning person, anyone can!

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New 30 Day Fitness Challenge Starts in 3 Days!

30 day fitness challenge starts october 1

If you follow me on Facebook or Instagram, you know this has been coming. The new 30 day fitness challenge is here and it starts Oct.1!

To get started, fill in the form below to get your copy of the challenge. I’ll also be sharing each day on Facebook and Instagram, just in case you don’t want to print or keep the copy handy; just be sure you’re following me so you know what day we’re on. 😉

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Tired of being overweight, tired, and in pain? Join my 30 day fitness challenge with me as your coach!

This fitness challenge only takes a few minutes per day and it can be done almost anywhere. For my advanced peoples, feel free to use weights to make it more challenging for you

What do you need to do?

All you need to do it participate each day. If you miss a day, you’re going to have to make it up because we don’t skip workouts around here. The most important thing for you to do is to have fun!

Sharing

Feel free to share your progress on social media. Don’t forget to tag me or use the hashtag #fitnesschallengewithbobbi so I can see all of your beautiful faces working hard! 🙂

Are you ready? Let’s do this!

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Exercising in the Morning Helps Curb Your Appetite All Day

Exercising in the Morning Helps Curb Your Appetite All Day

When you set out to lose weight, you can’t help but notice some things you never noticed before. At first, you may notice just how out of shape you really are, especially if you’re winded walking up the stairs or to the end of the driveway. Other things you’ll notice are more subtle. Hell, you might not notice them at all until you stop doing it. Here’s what I mean…

The more weight I lost, the more I noticed that morning exercise was better for me. Kinda ironic, if you think about it, because I was never a morning person. I was the one who would sleep through the alarm, or, if I did hear it, I’d hit snooze a hundred times before dragging myself out of bed. I noticed that exercising in the morning helped me increase my productivity and it always put me in a better mood. But, if I missed a morning workout, I noticed something I hadn’t realized before.

Morning exercise actually curbs my appetite all day! It’s not just me; there’s scientific evidence to support this. I’m not going to get into all of that because you’re not here to read another scientific article full of 50-syllable words. You’re here because I tell it like it is and here’s how it is…

We all have a hormone called ghrelin (kinda reminds you of “gremlin” doesn’t it?). This is the hormone that stimulates appetite. But, when you exercise in the morning, this evil hormone decreases and we experience an increase in peptide YY (I always say “ya-ya” in my head when I talk about this). Peptide YY is a hormone that suppresses our appetite. So, “gremlin” makes us eat and “ya-ya” keeps us satisfied. With me? Good.

So what have I actually noticed? My morning routine is basically the same stuff every single day. I head out for a 5+ mile walk after breakfast. I’ve missed a few walks here and there (it was raining or I was down with plantar fasciitis) and I started to notice that my breakfast wasn’t sticking with me as long as it normally does. At first, I thought it was because I was eating more overnight nights instead of my usual egg whites. So, I tested that thought. I was wrong!

On the days I haven’t walked, I’ve eaten, on average, 500 calories more than on the days I do walk. That’s another whole meal! I’ve also noticed that I snack more often during the day. I just can’t seem to get full.

You’re probably thinking that burning calories should make me want to eat more. I thought that, too, and had a really hard time wrapping my head around the fact that burning calories actually kept me from eating everything in sight. But, then I changed my thinking. It’s a built-in accountability system for me. Think about it – I walk and don’t eat a charge or I sit on my ass and eat everything in sight. Which one would you choose? Exactly!

Of course, everyone is different so this may not be the case for you. I encourage you to find out what works for your body and listen to it! Naturally, on days I lift, I tend to eat more because I have to for muscle recovery. Muscle burns more calories than fat, so the more muscle I build the higher my BMR gets. But, I get most of my calories from protein and complex carbs.

You always have to listen to your body. That’s the biggest part of any weight loss plan you follow. Your body knows exactly what it needs. Don’t think your mind knows better because it doesn’t. Always listen to your body…I can’t say that enough.

Part of listening to your body is moving it on a regular basis. It’s craving exercise and you may not even realize it. I’m hosting another 30 Day Fitness Challenge starting October 1. I’d love for you to join me! The details are coming soon and will be available here and on my Facebook page so be sure to keep an eye out. If you don’t want to miss it, sign up to receive my posts in your inbox and it’ll be delivered to you!

Is morning exercise an option for you?

Exercising in the Morning Helps Curb Your Appetite All Day

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What I Learned from my First Fitness Challenge

What I Learned from my First Fitness Challenge

A few months ago, I created my first 30 day fitness challenge in the hopes of changing up my exercise routine. I soured Pinterest for ideas and settled on one that included squats, push ups, and crunches. For whatever reason, I didn’t really pay attention to the numbers when I was typing up this challenge and was very surprised when I finally noticed that day 30 called for 200 squats and 100 crunches. How was I going to do that?!

Once I got over the amount of squats and crunches that were required on the last day of the challenge, I put it out of my mind. I started the challenge and did everything that was required each and every day. The first rest day was on day 5 and I was surprised that I wasn’t sore. My legs and abs weren’t sore at all, which left me wondering if this was really working.

By day 15, I was starting to see results. My legs were getting stronger and leaner and my butt was starting to be defined. I was so exited! This day called for 100 squats, 65 crunches, and 13 pushups. It was on this day that I realized that I could make it to the end. I was halfway there and already doing 100 squats!

When I hit day 26, I was starting to get really nervous about completing it. This day called for 175 squats and that number is very intimidating. I did have to stop for a second to rest but I tried to get at least 100 squats done before I stopped.

When day 30 came, I was seriously nervous. That negative self-talk wanted to start telling me that I couldn’t do it. But, I shut it down and got it done. I completed 200 squats, 100 crunches, and 40 pushups! To say I was proud of myself would be a gross understatement. I was over the moon!

That’s when I learned that weight loss and exercise is body over mind. It’s such a powerful realization for me, and, hopefully, for you, too. Your mind is always going to try to talk out of things. Why? Because there’s a part of our brain that just doesn’t like change. It gets scared and just wants to go back to the way things used to be. In the coaching biz, we refer to this part of the brain as the “critter brain”.

It’s skittish and scares very easily. And, let’s face it, change, of any kind, is scary. It’s this critter brain that often keeps us from making lasting changes. How many times have you started on a journey, done well for about 2 weeks, and then went right back to how things used to be? That’s all because you gave in to your critter brain. Ignoring your mind is very difficult to do and takes a lot of patience and self-assurance. But, it’s so important that you tell it to shut up and keep going on your journey.

There’s a new challenge starting October 1 and I’d love for you to join me. Working together is a great way to hold yourself accountable and get the support and motivation you need to keep going. The details will be in my next blog post so stay tuned!

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