Think about this— What’s the worst thing that could happen if you stopped worrying about calories, logging every bite of food, or tracking your macros? ... What’s the BEST thing that could happen? • It’s normal to be a bit apprehensive of loosening control around your eating. Wondering how you’ll know what to eat, how much, and when to stop. Many women especially fear gaining weight. • But not only do we find those questions to naturally resolve themselves, and weight gain to not be the norm (in fact, the opposite is often true), we also find that intuitive eating allows you more peace, joy, pleasure, freedom and flexibility when it comes to eating- pieces that are often missing from the nutrition puzzle. • In fact, pieces that are often missing from the entire wellness puzzle! Without these things, we’re often MORE stressed, chasing perfection, and putting our bodies in a state that’s interfering with our health, but also any weight loss efforts we may have. • @amandamontalvord expanded upon this in an amazing talk this morning for Day 2 of the #balancedbabechallenge. Head to bitly.com/balancedchallenge to join and watch, plus enter to win a FREE 1 year subscription to Thrive Market by taking part in today’s intuitive eating exercise! • Tomorrow I’m diving deeper into stress, and why filling your cup is crucial for managing its effects! Link in profile to join!
You absolutely *can* do anything. But sometimes, intuition has other plans. And ultimately, the choice is always yours. • If it feels “off,” if your gut feeling is unsettling, if your heart isn’t in it- it’s okay to say no. Just like it’s okay to do all the things that light you up and make you come alive, even if it’s not what everyone else is doing or what you read or heard on TV. • Aligning more with our innermost needs and desires is the way to create the healthiest, happiest versions of ourselves. Connecting with our intuition and being aware, open-minded, compassionate, and forgiving serves such an important role in building the foundation of a lifestyle that’s enjoyable and sustainable. • Day 1 of the #balancedbabechallenge has been all about intuition and where it shows up in our lives. This morning, I chatted all about intuitive living and how to practice it more and reap its benefits. Head to bitly.com/balancedchallenge to watch the recording and dive deeper and learn simple action steps to being more in tune. We have a powerful lineup this week, with @amandamontalvord discussing intuitive eating next (you don’t want to miss this one!).
You can’t pour from an empty cup. How are you filling yours? • Last week was admittedly a tough one for me. And even though I just wanted to curl up into a ball in bed and pull the covers over my head, I knew deep down that wouldn’t help (although sometimes it does, but not in this case!). • Instead, I got outside. Every day. I went to the water. I watched a sunrise and a few sunsets. I ate meals on my porch. I spent time with family in the backyard. I went to the beach and did nothing. I put my bare feet in the grass. I did these things to fill my cup. • Stress is absolutely draining. It quite literally can suck the life out of us physically, mentally, and emotionally. But the thing about stress, is that we always have a choice. We may not always be able to control it, but we can control our response. • And we can always, always find things that fill our cup- that bring us pleasure, joy, relaxation, and rejuvenation. We can counterbalance the negative effects of stress by making sure our needs are met. Nourishing ourselves. Finding light, fun, and freedom wherever we can. • Day 3 of the Balanced Babe Challenge is ALL about the importance of filling your cup, and how it helps us deal with stress and lessen its effects. Join us next week to learn more, and get started with a plan to fill your cup and address the stress in your life, whatever it may be.
You are more powerful than you give yourself credit for. • And one of the most amazing powers you possess is your intuition. • Intuition helps us sense our way through life. It helps us weed out all of the external pressures placed on us daily and instead, listen within. It helps us make decisions. • Intuition is our deepest inner wisdom, and it always knows what is best for us. But sometimes, we lose touch with it. The constant noise surrounding us can be overwhelming. Our self doubt and criticism kick in to quiet that inner voice, that sometimes seems irrational or surprising. • This year, I’ve really been on a journey to get reconnected to my intuition and actually obey it in different facets of life- nutrition, sleep, exercise, work, self care, relationships, and more. What I’ve learned so far is surprising but also comforting at the same time. Sometimes it means facing fears, others it feels like coming home. It’s an imperfect, messy journey that’s all my own. • Are you ready to harness your most valuable superpower? I urge you to join the 5 Day Balanced Babe Challenge happening next week! We’ll guide you to get more connected with your intuition to create the balance you need in order to live the life you desire, in the body you feel best in. • Link in profile to sign up! The challenge is free, 100% online, and open to all women!
✨ We have an exciting announcement ✨! • @amandamontalvord and I are holding another FREE 5 Day Challenge! • The Balanced Babe Challenge is all about finding your intuition, getting more in tune with what you need (and ridding what you don't) to create the life you want, in the body that you feel best in! • The line-up: Day 1: Intuitive Living 101 • Day 2: Nourishing Your Body with Intuitive Eating • Day 3: Filling Your Cup & Managing Stress • Day 4: Detoxifying Your Mind & Lifestyle • Day 5: Turning Inward to Achieve Balance • Participants are also entered to win prizes daily- from amazing companies we believe in like @thrivemkt, @beautycounter, @positivelypresent, and more! • How it works: • Sign up here: bitly.com/balancedchallenge. • We'll add you to our private Facebook group. • Get the Balanced Babe workbook via email. • Tune into our daily live videos July 16th-20th and participate daily to be entered to win! • At the end of these 5 days, we'll be officially launching our Body in Balance program to everyone, and #balancedbabes will get an exclusive discount! • Sign up now at bitly.com/balancedchallenge (link also in bio!) and tag a friend here who you’d love to take the challenge with! 👇🏼
*Weight loss & intuitive eating* • Conventional weight loss approaches tell us we need to eat less to lose weight- place restrictions on food, decrease our calories, and track our intake. • Intuitive eating is about eating when we're hungry, stopping when we're full, placing no foods off limits, and eliminating guilt and obsession when it comes to eating. It's essentially the opposite of being on a diet. It's truly the most natural eating approach. (Think about it: If you had no experience with dieting or outside pressures when it comes to food, how would you eat?) • So how is weight loss possible with intuitive eating? • I'll preface this all by saying this VERY important concept: Weight loss is NOT all about calories in vs. calories out. • Achieving and especially maintaining weight loss goes slightly deeper than that. And at the root of it, lies blood sugar handling, hormone balance, and management of inflammation. Yes, nutrient intake is a crucial factor- but calories are a very generalized, nonspecific way of really looking at this. • When these things are properly addressed and in harmony, intuitive eating is simpler. Your body best regulates your hunger and fullness cues. You utilize fuel efficiently. Your preoccupation with food dissipates and the joy is brought back to eating. • You are more in tune with your body, and can more easily learn the foods that make you feel best and vice versa. When you trust your body and truly listen to it, you really will want the foods that fuel you best and naturally opt out of those that leave you feeling less than amazing. • Plus, intuitive eating not only supports eating ENOUGH (a major consideration for weight loss- most diets are too low in nutrients), but also, the natural flexibility involved in caloric intake and expenditure. Dieting and calorie/macro tracking fail to take this into account. • Intuitive eating is a simple concept, but it does have some complex influences from our modern society and personal emotions and experiences with food. We're tackling it all in Body in Balance, and are even hosting a FREE 5 day challenge on July 16th. Join via the link in my bio!
My work view yesterday was 👌🏼. I had a really fun opportunity to work a health fair at one of the most beautiful offices I’ve ever seen! Met some amazing people, ate some delicious food, and got a nice change of scenery from my usual routine. • A great reminder that stepping outside my comfort zone and saying “yes” to certain opportunities that come my way is not only refreshing, but often times, the perfect reminder of why I do what I do. • Lately I’ve been in a “say no more” kind of mood in efforts to set boundaries, but I also am really working to live more intuitively and listen to my inner voice when making decisions. It’s been an interesting and challenging journey, but so far, so worthwhile! • Oh and PS: We’re hosting an exciting free program soon all about finding your intuition and applying it to your life to achieve the balance you desire. Details will be announced soon, but join our Body in Balance group via the link in my profile to get word first!
Have you considered where you are in your menstrual cycle as this month’s new moon approaches? (Thursday is the strawberry full moon 🍓!) There is actually a powerful connection between the moon and the female cycle ✨. • These two cycles have so much in common- they are circular, repeating journeys that follows a certain pattern of new growth, blossoming into full power, then retreating in order to restore and renew. The moon cycle is 29.5 days- the same as the average female cycle! • At one time (before artificial light and other modern factors that affect our cycles), women ovulated with the full moon and bled with the new moon. Considering the energies at each of these times, this pattern makes sense! • So the point of the lunar cycle where you ovulate and menstruate can give you certain clues about your body and hormones- are you in sync? What is your energy best directed at right now? • Overall, getting in tune with your menstrual cycle is one of the best things you can do for your health as a female. It allows you to learn and adjust to the natural changes that occur throughout your cycle- those related to energy, mood, confidence, motivation, and more. You can adapt your nutrition, training, sleep, and self care according to each phase. • If you want to learn more, we’ve created a Moon Cycle Guide which goes more in depth on the lunar phases, as well as different parts of the menstrual cycle. It also includes more info on how to honor your energy at each point, plus what the relationship between your cycle and the moon may mean, AND our favorite resources. • Grab your free guide via the link in my profile ☝🏼.
It’s been an emotionally charged past few weeks to say the least- not just in my personal life, but the world in general. I’m so tired of all the politics and constant bad news, everything that incites fear and anger and sadness all at once. It’s a fine line to protect your energy and mental health while also staying informed and aware and proactive. • When @ed.win.pe.rez left for work this morning, he reminded me to stay positive today. And I realized (yet again and again), that cultivating more of that in my life is just what I need. • Gratitude opposes anxiety, worry, resentment, and anger. Practicing it regularly enriches our lives in countless ways- increasing happiness, improving sleep, reducing stress, and more. Plus, it’s even more important to focus on it when it seems like everything is going wrong or when life seems more chaotic than we can handle. • So I want to hear from you: what are 3 things you are grateful for right now?
This morning’s workout was 👌🏼. Did I PR? Nope. Did I collapse into the fetal position afterwards? Nope. Did I beat anyone? Nope. So why was it so great? • Because it was aligned with what my body needed at this exact time 🎉. • Taking the barbell outside = morning sunlight to naturally energize me ✅. • An EMOM workout with light weight = matching my movement to my current menstrual phase ✅. (Fatigue is more common in the luteal phase, and it’s actually more difficult to build muscle and use carbs for energy. So intense, heavy workouts aren’t best for us at this time). • Opting out of a workout in the AC = sweating to support detox ✅. (This is crucial at this point in my cycle and also, it’s just too damn nice outside ☀️). • Was my workout super impressive? Probably not. But instead of fighting my body like I always have before, I’m learning to be much kinder and more forgiving, working with the changes I naturally go through. And that’s a win for me any day. • @amandamontalvord and I have been discussing this at length the past few weeks in Body in Balance, and we also created a free guide for you about your menstrual cycle. You can get access to both via the link in my profile☝🏼! • Do you adapt your lifestyle according to your cycle?
Summer solstice: the longest day of the year (or the shortest, depending on where you live!). So how what does this mean for our energy? • Last night in Body in Balance, I talked all about how different cycles naturally cause energy ebbs and flows, including seasonal changes. Because our body’s internal clocks are regulated by light, such shifts absolutely change our physical and emotional energy, too. • During summer, we get more daylight, which equates to higher charged energy. It really is a powerful time where we are more deeply connected with our senses, our creativity, nature & the elements, and especially the sun ☀️. • The days are longer and we can simply get more done. We can get outside more often and soak up more sun. We are more focused on taking action on intentions and goals we’ve set. Some even have summer solstice (or midsummer) rituals and celebrations! Simply put, summer is a time to honor and take advantage of the magic of higher energy. • How are you celebrating ✨? • PS: head to the link in my bio to watch the whole video about working with our energy’s natural ebbs & flows!
Oh the lovely mid-afternoon energy drop... • Did you know this is actually fairly normal? Our circadian rhythm- our internal body clock- actually shifts our energy down a bit around 3pm, followed by a small increase. This is a natural, hard-wired biological event. • (Of course, chronic stress and blood sugar imbalances can absolutely make this worse, so if your fatigue is crazy intense, it may be something to look into...). • But, if you feel a bit more tired, are less focused, and lose your motivation around 3pm, there’s lots you can do! What’s this a good time for? • ✨Energy supportive adaptogens like mushrooms (I love @foursigmatic cordyceps around this time) ✨A balanced snack with protein and fat, and a small amount of complex carbs ✨Water ✨A short work break- go outside! ✨A power nap (if you can of course!). • What’s this not a good time for? • ❌Caffeine ❌Sugar ❌White processed grain foods ❌Tackling complex tasks or scheduling important meetings. • Working with our energy ups and downs is such an amazing way to live more intuitively and create harmony between our bodies and lifestyles. If you want to learn more about how natural cycles affect our energy, I did a live class all about it in the Body in Balance private group. Link in profile to join us!
Do you ever wonder why some days your energy soars, while others you’re just plain exhausted? Do you adapt your life to these changes or just go full speed no matter what? • Fatigue is just about an epidemic in our modern society. Yet so is overexertion and pushing through pain and exhaustion, masking our fatigue with coffee and other stimulants so we can keep going. Is there some irony here? • We may be ignoring an important concept: our energy naturally fluctuates. There are so many different factors that affect our energy every day- many are in our control (nutrition, hydration, sleep, movement, and even how we react), but many are not. • And instead of fighting this or beating ourselves up for it, we are so much better off if we become more in tune and work WITH our natural ebbs and flows in energy. • On Wednesday, I did a live class in our Body in Balance group on this topic, discussing how and why our energy naturally changes, and how we can specifically take action to work better with those ebbs and flows. Head to the link in my profile to join the group and watch the recording to learn how to best live in harmony with your body.
Waking up on Monday like... 😴. • This weekend was a busy one with early mornings and late nights, and despite the 10(!) hours of sleep I was able to get last night, I’ll be moving a little slow today and that’s okay with me. • Creating balance isn’t just about nutrition, it encompasses your entire lifestyle. Some things are worth the small price you’ll pay, while others are not. I really treasure my sleep... but for me, staying up later to make memories with people I love and getting 4 short hours of sleep in order to lay on the beach and watch the sun rise is ALWAYS 110% worth it.
Do you need to unplug 🤔? • When your electronics are malfunctioning, what’s the first thing you do? Reboot them. Turn them off, give them a rest, and refresh. • We need the same, and actually more often than we realize. We’re always “on,” always doing, always available. We must check in- are we taking any time to just BE? • Of course, the weekend is coming and we get more opportunities for this. But be sure you’re doing it throughout your week too, especially if you’re feeling stressed, overwhelmed, or run down. Unplugging for a short time will not turn your world upside down. In fact, it will likely improve it. • Studies even show that multitasking decreases our efficiency, reduces memory, and can even damage our brains! We are more productive and more conscious when we take short breaks. • So take that break. Disconnect. Put your phone away. Close your laptop. Step outside. Close your eyes. Take a deep breath. Take a nap. Sleep in. Whatever you need to do to unplug, reboot, and restore. ❤️✌🏼