fitness, Personal wellness

Finding Time for Fitness

Most people don’t avoid exercise because they hate it or even because it’s difficult. In fact, most want to move more and feel healthy. The biggest barrier to getting in a few sweat sessions is the perceived lack of time.

It’s what I hear most from my clients as the reason they can’t exercise. When I really dig in and find out what’s going in their life and with their schedule, I’ve found a few common reasons for the time struggle. And, thankfully, there are a few simple strategies to free up some white space on your calendar.  

We Make Time for What We Like

As humans, we gravitate to what makes us happy or is enjoyable. When I speak with people about their fitness goals and find out what they’ve tried to make time for, I find many of those who weren’t successful were doing exercises they didn’t like. And, they didn’t really know why they were doing it. Somewhere along the way they heard from a friend or co-worker that spinning/running/rowing/kickboxing (insert any exercise!) was the best workout. Wanting to emulate someone’s results or try something new, people jump on the bandwagon. While it’s great to try new things and challenge your body, if you find running to be something you despise or spinning hurts your butt every time you go, you aren’t going to make time to do it. You’ll skip the treadmill, blow off class, and find other things to fill that time slot.

The fix: Do more of what you like. It’s okay to do simple exercise like walking, swimming, cycling. Any exercise can be intensified/modified to give you the cardio and fat burning benefit you’re seeking. When you do something you like (or can at least tolerate) you will find the time for it on your calendar and you will stick with it.

You’re an “All or Nothing” Kind of Person

I wish I had a dollar for every time I’ve told someone they DO NOT need to workout an hour a day, 7 days a week to get in good shape. I have had clients say to me, “Well…If I don’t have an hour…why bother?” It’s this kind of thinking that keeps you from getting in consistent workouts. Let me repeat it for the folks in the back…you don’t need 60 minutes a day, 7 days a week to get the benefits from exercise.

The fix: Take what you have and make it work. Ideally, you have at least 30 minutes a day/5 days a week, but that’s not always the case. The U.S. Department of Health and Human Services recently revised their exercise recommendations for Americans and one of the key changes is this…“Adults should move more and sit less throughout the day. Some physical activity is better than none. Read that again. Move more, sit less. Some activity is better than none. In addition, their overall recommendations for adults is 150 minutes a week. Divvy that up however you’d like over the week – taking every 15, 20, or 30 minute opportunity to work up a sweat. When you think in those terms, those shorter bouts of exercise become “worth it.”

You’re riding the Commitment Struggle Bus

It’s easy for someone to say, “you just have to commit.” Yeah, no kidding. But what many people fail to realize is that commitment is strengthened by a compelling reason why. When you know why something is important, you will find a way to get it done.

The fix: Do a little soul-searching to find out why you set the goal in the first place and then remind yourself of that “why” every single day. If it’s to be healthier for your kids, or improve a health condition, find ways to visually remind yourself of these reasons. Pictures, post-it notes, whatever it takes to keep those reasons top of mind! If you can’t come up with a good why, then reconsider the goal.

You’re a Yes Woman/Man

When I talk to clients who claim to have “no time” available on their calendar, I challenge them to take a good look at where they devote their precious time and energy. I ask them to consider if they could set better boundaries with those who request so much of their time. Your physical, emotional and mental health improve when you set healthy boundaries in all aspects of your life. Easier said than done, right? Work, family, friends…they’re all priorities. How do we decide what stays and what we say no to?

The fix: We all have the same 24 hours and I treat my time like I treat my money – I spend it on quality activities rather than just “stuff”. Ask yourself…what can I delegate? What commitments can I reassess? Who is taking advantage of my willingness and goodwill? Tough questions but necessary ones to get to the heart of why you don’t have time to exercise and take care of yourself. My other strategy is to always reflect on whether a request or commitment is aligned with my goals, values or something I’m passionate about. It might be a good cause or a worthy event, but if it doesn’t line up with what brings me joy or gets me closer to my goals, I don’t do it.

While saying no seems tough, look for ways to turn the no into an opportunity for someone else. For example, instead of taking on more at work, empower a junior staffer to step up and take on the responsibility. Delegate chores around the house to your kids and reward them for their help. And, when you can’t do those things, a polite “no thank you” is a sufficient response.

You Have no Accountability

Accountability is the glue that binds commitment to results. Without it, there is a higher failure rate when it comes to health and fitness. But it’s not as easy as asking your mom to check in on you once a week to see if you are going to the gym. Accountability must be provided by someone who understands your goals completely, supports you in those goals and is willing to dish out a little tough love when they see you slipping. It’s not an easy role to play but the accountability partner is an essential piece to your success.

The fix: Pick the right partner to help you achieve your goals. To ensure they’re a good fit for your personality, ask yourself these questions:

  • Do they support my goals? If the person doesn’t see the value in your fitness goal, they are less likely to hold you accountable.
  • Can they commit? You need consistent check-ins with your accountability coach. Ideally, once per week. Don’t choose someone who cancels on plans or is more booked than you! Find someone who can set and keep a regular check-in appointment with you.
  • Are they comfortable calling you out? When picking a partner to help you, look for a friend, co-worker or family member who is okay with challenging you when you’re making excuses, skipping workouts or giving up on your goals.
  • Are they a good problem solver? An accountability partner should be someone willing to help you solve the challenges you face with your goals. They don’t have to have all the answers, but they should be willing to brainstorm with you to figure out how to bust through the barriers you encounter. That’s why hiring a trainer, or a health coach may be a good option as they are paid to be your accountability partner and fitness expert!

Finding time for fitness doesn’t need to be overwhelming or complicated. You simply have to get honest with yourself about what is truly a priority and if you are chasing the right goals. Add in a little bit of boundary setting and accountability and you’ll be on a path to better physical and mental well-being.

If you still can’t see a way to get fit, let’s chat. Set up a free wellness consult here. Or, fill out my wellness assessment and I’ll be in touch with a time to talk. Don’t get frustrated and give up. Ask for the help you need!

Niki Campbell

Health Coach, Personal Trainer and Workplace Wellness Consultant

412.310.6882 | info@niki-campbell.com

Uncategorized

Resolution Reboot

It’s officially mid-January – how’s that New Year’s Resolution (NYR) working out for ya? If you are still sticking with your resolutions…great job! Believe it or not, a lot of people don’t last more than 10 days and most give up by February 1.

But let’s say (hypothetically, of course) that you are oneof the 80% who are veering off the path and struggling to stick to your goals.Or, worse yet, you’ve found you hate the goal you set or have no clue how  you are going to accomplish it. This is verycommon with health and fitness NYRs. Everyone has great intentions, but they setthe bar high without having the tools to achieve those big dreams.

If that’s you or someone you know…don’t worry. There aresome simple steps that can help you refocus to start achieving those healthyresolutions before too much time passes and you (or your friend) give up.

  • Reassess your goal. It’s ok to say, “this isn’t the right goal” and move on. Sometimes we high-achievers don’t like to admit when we don’t make the right choices and heaven forbid we admit failure (gasp!). To keep doing something you hate or aren’t capable of sustaining with the hope that it will somehow work out, is the definition of insanity. So…swallow that pride and get real with yourself. Maybe running a marathon seemed like a good idea but you’ve come to realize you hate running. Time for a gut check and recalibration.
  • Reset your goal. If you’ve determined that you had an unrealistic goal or one you just don’t like, it’s easy to rework it into one that motivates you. You just have to be S.M.A.R.T about it. S.M.A.R.T goals are Specific, Measurable, Attainable, Relevant and Timebound. It doesn’t mean you have to give up that big goal…it may mean just breaking it down into smaller, more achievable ones. I always recommend shorter goals because there’s a light at the end of the tunnel and something to complete. Let’s say your ultimate goal is to lose 40 lbs. this year. Your SMART goal may look something like this. “In 90-days I will lose 10-15 lbs. by exercising 30-45 minutes per day, 5 days a week and eating no more than 1500 calories per day of a balanced, whole-foods diet.” Then, at the end of that 90-days, you re-evaluate and set another goal for the next 10-15 lbs. until the end of the year when we have hit the 40 lb. weight loss mark. The original goal of losing 40 lbs. is still the end game but setting smaller goals makes it less overwhelming and very action-oriented.
  • Get some accountability. Some people are amazing at holding themselves accountable (we hate them, right??). For most of us, given the opportunity to slack on something that is difficult or not something we enjoy, we are likely to choose the easy way out (i.e. sleep in instead of going to the gym at 5:30 a.m.). Accountability is the glue that holds your goals together. Find a friend or family member willing to be honest with you and push you to stick to your goals. If you can’t find someone who’s good with dishing out the tough love, hire a coach. A personal trainer or health coach is someone you pay to keep you on track. You’re automatically more accountable when you have some money in the game, and they have no problem calling you out to help you achieve your goals (we love it, actually!).
  • Finally – celebrate your wins. Every day, every week, every month – find something to feel good about in this journey. We are often quick to think about all the things we didn’t do on a daily basis and miss the opportunity to boost our confidence and commitment by celebrating what we DID accomplish. Women, in particular, are great at playing the “not good enough” game. When we get in a habit of reminding ourselves of what we failed to do, we create a mindset that nothing is every enough. Ok, I know it sounds silly but I challenge you to say out loud something you’re proud of before you go to bed each night. Or, write it down if you don’t feel like making proclamations of self-love before going to sleep. Then, look back at it at the end of a week or month and see all the great shit you’ve accomplished.

The post-NYR slump is real. It’s common. It’s normal. It happens to just about everyone. What you choose to do when faced with this reality is what makes the difference. Use these tips to get back on the right track.

And, if you are about to dump the resolutions for a pizza and a Netflix binge, let’s chat. You can still enjoy life (and pizza and Netflix) but you can also get healthy and achieve those goals.

Have a kick-ass week!

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Think Small This Year – How to Really Get Healthy in 2019

Photo by JESHOOTS.com on Pexels.com

Every January 1 you are inundated with ads, emails, social media posts about how to completely change your life by setting some crazy resolution.  The whole “New Year, New You” mantra is insulting. It says you’re not good enough as the current you. It tells you that you have to completely remake yourself to live up to some kind of unrealistic standard. And, it’s total bullshit.

I despise the New Year’s resolution hype because when I work with people who want to make true improvements in their health, the thought of a complete overhaul of their lives is overwhelming. And, when people are overwhelmed, they often give up.

Among all the memes and inspirational posts you’ll see today, this week and this month will be lots of encouragement to think big. Dream big. Set big goals. And, while there’s nothing wrong with that, I am going to challenge that thinking to help you be more successful.

Today, January 1, 2019, I want you to think small. Make small changes. Set short-term goals. Take daily action – even if it’s not perfect.

Setting goals always seems daunting because we all think in big picture terms. Consider setting a process goal vs. an outcome goal that has a shorter time frame. For example, you may want to lose 20 lbs. this year but what if you stepped away from the number and focused on the behaviors and processes that will help you lose weight – one day/week/month at a time? For example, can you eliminate one take out meal a week? Or, commit to exercise three times a week? When you break down the bigger goal into bite sized pieces, you re-establish healthy habits that will get you to that 20 lb. weight loss.

So, how do you start today?

Here are my 3 Tips to A Healthy New Year:

  1. Take Action. Do something today. It doesn’t have to be an hour workout or throwing out all the food you love from the fridge. Take a walk. Make a healthy dinner. Take deliberate action to be healthier. Do just one thing each day.
  2. Find Accountability. Tell someone. Make a point to have a weekly check in with a friend, spouse, coworker who knows you are trying to improve and can help you stay on track. If you invest in a personal trainer or health coach, they should be setting up check in points with you at least weekly. I use texting and online tools to support my clients with accountability.
  3. Always reassess. Check in with yourself once a month to see how you are doing with your short-term goals and new lifestyle changes. If you’ve been consistent with a goal, add a new goal or amp up the current one. For example, if you’ve hit the gym three times a week for the whole month, add a day and shoot for four days in the new month. If you never change-up your goals or challenge yourself in new ways, you’ll get stuck, bored and worse yet, revert back to old habits.

 

Photo by bruce mars on Pexels.com

Creating a healthier lifestyle doesn’t have to be a complete “do over” every January. It should be a process of continual improvement. Ditch the stress of New Year, New You and think in terms of New Year, Healthier You.

In the category of taking action…There’s still time to join my January lifestyle program – The Little Black Dress Project. 6 Weeks of total wellness coaching (all online!). Fitness, nutrition, mindset, financial, career, beauty and more! You will learn how to make small, sustainable lifestyle changes to be your healthiest, happiest and most confident self. We start January 7. Take $100 until January 4 with code LBD100.


nutrition, Personal wellness, Uncategorized

The Space Between

Have you seen this graphic/meme/tweet circulating social channels? As funny as it may be, it’s scary true – especially for those of us who are taking time off.

week between christmas and new years.jpg

Wednesday feels like a Monday. It’s “normal” to be eating cookies for breakfast and going to the movies midweek. College football is on every day and weekend news anchors are filling in on a Thursday. Nothing is familiar or routine, and our bodies and minds are confused.

If you are feeling bloated, tired, cranky and suffering from brain fog, you’re not imagining these things. They are real. The “week between” is a real thing and can seriously mess with your wellness.

AdobeStock_126394975 (1).jpegWhat Went Wrong…

First of all, you have likely spent the last 30 days burning the candle at both ends trying to get it all done before the holidays. You may have put workouts on hold and relied on take out or fast food as a dinner solution. Add in the extra holiday lunches, happy hours and cookie exchanges and your body has been processing a lot more food — mostly sugar — than it’s used to handling. It happens. To all of us. Pardon the seasonal pun but it’s like a snowball. The more you allow a habit to roll (eating out, not exercising), the bigger the issue it’s going to be come. And, when you finally realize it’s out of control, the snowball has run you over. The week in between can be a time to squash the snowball or a time to ignore it until it hits you in the face with an icy sting.

What Can You Do About it…AdobeStock_183508816.jpeg

Don’t ride it out. You may not believe it but these five or six days can be a reset of your mindset and your habits. You won’t undo several months (or years) of unhealthy behaviors overnight but you can start feeling better, more energetic and healthier in as little as a week. And, it’s not going to require you to spend hours at the gym or starve yourself.

Check out my best tips for maximizing the week in between and getting BACK ON TRACK.

  1. Clean and Restock the Fridge. From a food safety standpoint, toss any properly stored leftovers from dinner after 48-72 hours. You’re sick of ham anyway. You can keep some things like veggies and make a healthy stir-fry. But get rid of anything from dinner that’s been in the fridge for more than two days. Out of sight, out of your diet! Restock with healthy foods – check out and print this clean eating grocery list.
  2. Hydrate Like it’s Your Job. Start with 1/2 your body weight in ounces of water. More if you workout or if you just want to flush out the bad stuff. Water isn’t just about quenching your thirst. It improves digestion (get it moving!), helps curb cravings and overeating, keeps your energy up and helps your skin look clearer and brighter. Use one of your holiday gift cards to get a fancy water bottle that keeps the stuff super cold and carry it with you everywhere!
  3. If You Eat It, Track it! Use a notebook or app but track your food. If you eat it, track it to stay aware of what and how much you are eating. That’s the first step in getting control of your nutrition. Without knowing what you’re eating, how can you change a habit? Go one step further and calculate the calories you need to maintain or lose weight and stick to that number for a week. You may be surprised how quickly you drop a few pounds when you are aware of what you’re eating.
  4. Bring the Exercise Back. If you have time off, this is the perfect time to start exercising again. If you are back to work, it’s a great time to play around with different times that a workout can work with your schedule. Unlike other trainers, I’m not recommending 60 minutes of hardcore exercise. If you’ve been off for a few months, ease into it. 20 minutes a day, 3-4 times per week. Walking is an amazing way to get back into an exercise habit. All you need are sneakers. You can calculate your optimal heart rate for calorie burning but here’s an easy way to tell if you’re working hard enough – can you easily carry on a conversation while you walk/run/exercise? If you can, you can amp up your output a bit. You should feel a little breathless to be gaining the fat-burning benefits.
  5. Accountability Counts. Don’t do this alone. Enlist a friend or neighbor who can help you get back on track and then hold each other accountable. Or, if you’re really ready to make a change and need more concentrated support, consider a trainer or coach to create the systems to hold you to your goals and help you through your challenges.

You Got This…

The week between can be filled with more busy-ness or it can be a quick reset of your habits and routine. It can set you up for a great New Year or it can make it even more difficult to change habits after the holidays have passed.

If all of this resonates with you but you still don’t know where to start or you’ve been off track for a long time, I invite you to check out my upcoming New Year’s program, the Little Black Dress Project.

LBD Promo graphic (1)

The LBD Project is focused on whole-person wellness that helps you lose weight, reset unhealthy behaviors and rebuild confidence to take on 2019 and kick ass!

For a limited time, you can take $100 off with coupon code LBD100. Have questions or want to discuss? Let’s chat. Fill out this form and I’ll be in touch for call.

Enjoy the time off if you’re taking it and let’s get ready for an amazing 2019!

 

 

 

 

 

food, nutrition, Personal wellness, Uncategorized

Last Minute Holiday Health Tips

The Holidays are Here…

Cue the Sleigh Bells and Stress Eating!

Three days until Christmas; 10 to the New Year! If you’re not feeling the pressure and stress, you might be superhuman. Even the most prepared and organized person will be experiencing some level of stress and overwhelm as they try to get it all done.

As you make those last-minute shopping trips, bake those final batches of cookies and wrap the gifts, I want to remind you not to forget about YOU.  A stressed, distracted, worrisome YOU is going to miss out on the fun and joy of the holidays. So, read on for my best tips for beating stress, finding time for fitness and focusing on good nutrition over the next week.

Stress and Overwhelm!

Let’s start here because if you get stress and overwhelm under control, you can focus on eating well and finding time for exercise.

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Photo by bruce mars on Pexels.com

A recent study found that 88 percent of people feel stressed when celebrating the holidays and the average couple will have seven arguments throughout the season. Um…only 88 percent? Only seven arguments? Maybe it’s just me but I could see those numbers climbing a bit higher as the holidays get closer.

While I’m not a mental health expert or life coach, I am trained in the science of behavior modification and how to break unhealthy habits. And, stress can be the result of negative, unhealthy habits like procrastination, over commitment and lack of delegation.

Here are my tips for rewiring  habits to be more productive and healthy and avoid the mental and physical exhaustion:

  1. Get it all out of your head and onto paper. Real paper. Not your phone notepad. The very act of writing helps you focus on what needs to be done. Write down EVERY LAST THING that you need to do from now until New Year’s Day. Every task, meeting, event, etc.
  2. Highlight the THREE things that only you can do and must be done by you. That’s your to-do list.
  3. Review the rest of the list and either ELIMINATE OR DELEGATE. Stop being superwoman. Once you’ve eliminated or delegated, cross off the items and focus on your top three.

Fitting in Fitness

If you don’t have a plan for exercise for the next few days, listen up! I’m going to make this super easy.

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  1. Take out your calendar…on your phone, in your planner, etc. Open it up and see where you have 30 minutes each day over the next 4 days. You have it – you may just have to look hard for it. This may mean getting up 30 minutes earlier or bowing out of something you didn’t really want to attend (remember my eliminate tip above?).
  2. Now that you’ve found that space, use time blocking to make it happen. Time blocking is simply scheduling your to-do list on your calendar. You block off the time you’ll be working on a specific task ahead of time, and then during that time, that’s all you focus on. A digital calendar works best because you will get reminders when it’s time to start and when you have a new task coming up.
  3. Finally think through what will stop you from exercising and create a plan. Undoubtedly, something will come up over the next few days. What are the barriers you might face? Think them through and create a plan. Enlist your significant other or kids to help if it’s something they can do.
  4. Once you’ve thought through all the pitfalls, you should have a pretty ironclad plan. Now, tell someone. A spouse, friend, colleague. Accountability is key to accomplishing any goal.

Food for Thought

This is the big one! Food contributes to 80% of our overall health. You really are what you eat.

So, first things first. You need to think through your food events. Where are you going to be? What might the menu consist of? You know these things…your family and friends are pretty predictable. If grandma has always made her famous jello pretzel dessert (it’s a thing, Google it!) then you can assume you’ll be faced with jello pretzel dessert. Here’s how to navigate the day:

blur bright candy celebration

  1. Determine what you can control by bringing food or offering to help in some other way. Bring a healthy side or appetizer. Offer a healthy recipe if your mom is stumped on how to make sweet potatoes for the 900th time.
  2. Go prepared for the worst. Assume it will be a delicious storm of sugary carbs and heavy sauces. If it’s not, you’ll be pleasantly surprised. If it is, you will be prepared.
  3. Eat ahead of time. Do not SAVE YOUR CALORIES for one big meal. You will be starving and self-control will be tough. Eat a good protein packed breakfast or lunch with healthy fats. Both protein and fat keep you fuller longer than carbs.
  4. Drink a ton of water before, during, after…water keeps your digestive tract moving and keeps you full.
  5. Tips for eating healthy-ish
    • Steer clear of the crackers and chips on the appetizer table. Go for veggies and dip/guac, shrimp, cheese and smoked meats, deviled eggs, nuts.
    • For dinner, start with half your plate filled with veggies and fruit (but not the sugary and processed kind). Think: Salads, veggie trays, roasted veggies, fresh fruit salad, etc.
    • Make the rest of it protein and healthy fats. Ham, turkey, prime rib, seafood. Make sure it’s not covered in breading and fried.
    • Save your carbs for the good stuff…wine, desserts. Not bland dinner rolls and crackers!
  6. When it comes to cocktails, beer and wine…go slow. For every alcoholic drink, have a glass of water in between. Clear liquors with club soda are the lowest in calories and carbs. Light beer is best. Wine is fine but watch the pour (4-6 oz. is a standard pour) but most glasses are much larger.

You’ve Got This!

So there you have it. My tips and strategies for a healthy and stress free holiday. And, I know you can do this!

One last tip: if you find yourself caught up in stress or other drama, just step away, refocus, breathe and remember what’s important. Family. Friends. Laughter. Being together. If you eat too much, forget to buy Aunt Susie a gift or use the treadmill for just hanging up clothing this next week, it’s ok. The world will keep on spinning and you will be fine.

Finally…it wouldn’t be the holidays without a few gifts from me!

First…my Healthy Holiday Cocktail Guide is online and ready for you to download. Grab it here!

Next, if you need that extra wellness support in the new year, jump into my free Facebook group  for professional women.

Finally – If you are ready to really kick all the unhealthy habits to the curb in 2019, I invite you to check out my Little Black Dress Project that kicks off January 7! It is a 6-week online program that includes: nutrition, fitness, and confidence building work! Read more on my Little Black Dress page. And, save $100 with coupon code LBD100 at check out.

Wishing you all the best this holiday season and looking forward to all good stuff the new year has in store for my friends, family and followers!

xoxo

Niki

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10 Days of Self Care For Christmas

The countdown is on to Christmas!

If you celebrate this holiday, it’s basically GO TIME! The malls are packed, gifts need to be wrapped and food needs to be planned. While time for yourself seems impossible in these days leading up to the holiday, I’m going to give you 10 ways to practice a little self-care to prepare you for the holiday (I’m writing this blog from a pedicure chair which is my way of practicing a little self-care during this busy season.)

macro shot photography of tea candles
Photo by Lisa Fotios on Pexels.com

Do one each day from today until December 25. They take less than 30 minutes and cost little to nothing to do.

  1. Listen to an uplifting podcast or audiobook while wrapping gifts or as you run errands. Positivity is contagious and will leave you feeling happier. Check out some positive podcasts here.
  2. Soak your feet with Epsom salts and a few drops of essential oils. Learn more about the right oil blend for whatever ails you.
  3. Take your holiday cards to a quiet place to address and send (library, coffee shop, café). Write something personal in them if possible.
  4. Give yourself a mini-facial with a soothing/calming mask like these.
  5. Call (not text) a friend you miss and catch up for a half hour or talk to a stranger in line at the store. People crave personal connection these days. You may learn something interesting.
  6. Send letters of gratitude to troops or drop off extra holiday cards to a local nursing home for seniors who are spending the holidays alone.
  7. Stretch for 15 minutes. Here’s a good stretching workout.
  8. Watch a comedy special on Netflix, Hulu, etc. Laughing reduces stress.
  9. Buy $5 gift cards from your favorite coffee shop and give them to people who could use a break (nurses, first responders, a server at your favorite restaurant)
  10. Meditate for 20 minutes before the festivities of the day. Learn more about how to meditate if you’ve never done it.

Bonus tip: write down something you are grateful for each morning. As soon as you wake or while you drink your coffee – but don’t let the day get away from you without taking a moment to recognize your good fortune in this life.

view of christmas decoration
Photo by Brigitte Tohm on Pexels.com

It’s All About Finding Joy in Simplicity

The holidays don’t have to be stressful if you take a few minutes every day to center yourself and do something that refills your spirit. Try one thing from the list each day or more than one if you have the time. You shouldn’t be the last thing on your list of priorities.

Keep it simple and focus on what brings you a little bit of joy. The less complicated the better. Do these things on your own or invite a friend along to spread the holiday happiness.

And, if you are finding you are ready to focus fully on your wellness after the craziness of the holidays settles down, join other like-minded women in the Little Black Dress project that kicks off January 7 for 6-weeks. This whole-person wellness program is focused on nutrition, fitness, inner and outer confidence, empowerment and much more. It’s more than losing weight. It’s about feeling stronger and more confident. Learn more here: www.niki-campbell.com/littleblackdress. Take $100 off until December 24 with coupon code LBD100.

Personal wellness, Uncategorized

The Summer Shift – Falling into New Routines

a man and a woman assisting a girl while jumping
Photo by Agung Pandit Wiguna on Pexels.com

Back to school is here and that means cooler temperatures, less daylight and the routine of homework, after-school activities and sports. Even if you don’t have children, Fall signals a change in pace and focus. Work picks up again. The push to meet those year-end goals is now a high priority!

If doing the happy dance at the bus stop this morning or running to catch the train was the first exercise you’ve done all summer, and your diet has consisted of the 3 B’s: BBQ, burgers and beers…you’re not alone. Most people relax their health and fitness goals during the fun of summer.

But if too much of summer relaxing has caught up to you and those Fall jeans and sweaters are a little snug, don’t panic! Before you make a run to the local mall to size up your wardrobe or resign yourself to wearing sweats all winter – there’s plenty of time to shape up before the real craziness of the holiday season kicks in! And, it doesn’t mean you have to commit to two hours of daily sweat or surviving on a diet of celery sticks and water. In fact, you can reset habits in just a few weeks to kickstart your weight-loss and start feeling better.

Try these tips to restore some order to your health and fitness routine:

  1. Don’t look back. No regrets if you took the summer or even most of 2018 off from your health and wellness goals. You made memories and had fun. You can’t change it so don’t focus on it. Today is a perfect day to start. Onward and upward!
  2. Set a 30-day SMART goal. SMART goals are – specific, measurable, attainable, relevant and time bound. Creating a 30-day goal will give you something to work toward without it becoming overwhelming. For example, a SMART goal might be, “To lose 5 lbs. by walking 30 minutes a day, 5 days a week and keeping my calories to 1400 a day.”
  3. Put a plan in place. Nothing is truer than the quote “Failing to plan is planning to fail.” No weight-loss or health goal is attained without a plan. It’s not fun to plan. Just one hour every Sunday to set up a calendar of workouts and meals can eliminate spur of the moment decisions later in the week that lead to skipping workouts and ordering pizza.
  4. Get a support network in place. When family, friends and co-workers know what you’re trying to accomplish, they are more likely to help you stick to your plan. It’s especially important to get your immediate family on board with meal planning and protecting your time to exercise. A spouse or older kids can help with preparing meals and taking care of younger children while you work out or pair up with a neighbor to help each other stay accountable.
  5. Celebrate the little accomplishments. Don’t wait until you reach your ultimate goal to celebrate. Recognize the small wins along the way. That keeps you motivated to push forward. That might mean treating your family to healthy take out after two weeks of preparing and eating meals at home. Or, allowing yourself to have a piece of good dark chocolate after a stressful week where you avoided office donuts, happy hours and other diet disasters!

women s in white scoop neck mini dress in front of boy s in gray top and blue shorts
Photo by Igor Starkov on Pexels.com

Getting back on track and then maintaining healthy habits is a process and lifestyle.

You didn’t get off track or gain weight overnight – so changing those habits won’t be a quick fix. While Fall is the perfect time to refocus on you, be patient with yourself on this journey. There will be obstacles along the way but if you get started now, you will be healthy for the holidays and ready to take on all the stress and fun that come with them.

If the idea of having your meals planned for you and getting the daily coaching and accountability you know you need to succeed sounds awesome…join one of my Fall group programs!

KetoFast – a 28-day Keto and Intermittent Fasting Program that accelerates weight loss or Back to Basics – a 28-Day balanced, clean eating plan to reset habits and kick start weight loss.

 

 

Personal wellness, Uncategorized

182.5 and Counting…

1894381-Kara-Goucher-Quote-Progress-is-rarely-a-straight-line-There-areGuess what today is? Day #182.5 (at noon ET for me). The official midpoint of 2018. 

So…how are you doing on the health and wellness goals and resolutions you set for 2018? Are you halfway to achieving them? Statistically speaking you’re probably among the 80% who gave up on their resolutions by February. Ouch. Sorry.

I’m not trying to call you out and make you feel badly. Instead, I’m giving you a big old pass on all of it. I despise New Year’s resolutions and avoid making them at all costs. And you should too. Because your best intentions don’t always account for life. How on earth are you supposed to know what might happen in March, August or December of the coming year to be able to plan a year-long health or fitness goal?  You’d have to be a fortune teller to be able to predict that.

In the last 6 months I changed jobs, started my own business and decided to become a group fitness instructor. Some of that was planned, but not all of it. And, none of the stress or schedule disruption was accurately predicted. As such, my fitness and nutrition commitments shifted based on my life and schedule. That’s ok!

Sooooo…if you are one of the 80%, take a deep breath and read on for my 5 tips to Get Fit by the end of 2018.

Notice…no use of the word “resolution”. I promise you this. If you do these 5 things consistently until the end of the year, you will feel better, lose weight (if you need to) and have more energy. I’ll bet you a free personal training session if it doesn’t work.

  1. Cut the Carbs. Even the so-called whole grain “good ones”. I’m reading The Obesity Code, which basically reveals that all conventional dieting wisdom is a bunch of CRAP and that weight loss and weight gain is all about insulin and insulin resistance. And, what raises insulin? Refined, highly-processed carbs. Even the whole grain carbs we’ve been told are better for us. I am challenging you to track what you eat for one week and then cut the carbs you consume in half. Yep. In. Half. Do that for a week and see how you feel?
  2. Stop the Snacking. Again, the advice you’ve been given for years that “grazing” is the best way to control blood sugar is kinda bogus. So, yes, maintaining blood glucose levels is important so you don’t have big spikes and valleys. However, you can do that by simply eating 2-3 meals a day without lots of snacks. Plus, your body needs time between meals to rest and digest. If you keep feeding it, you keep it working to burn what you’ve just eaten – and you don’t get to burning what is stored as fat. Let your body burn through your meal first. Don’t snack but instead let your body use stored glucose and fat to sustain you until the next meal.
  3. Bail on Breakfast. I hate to be the breakfast buzzkill but the lobbying industry and cereal companies came up with “breakfast is the most important meal of the day.” Not science or researchers. Breakfast literally means to break a fast. Doesn’t say it has to be first thing in the morning. Most of us aren’t even hungry yet and our body releases the needed hormones and energy to get us through the morning. My challenge to you, try putting off your first meal until later –11 a.m. or noon. It’s called intermittent fasting and it’s a game changer when it comes to your health and wellness. I’ve been doing it for a while now and it has helped with not only weight loss but inflammation, energy, sleep, etc. Download my IF 101 for a primer on how to get started. But the bottom line is this…if you aren’t hungry at 7 a.m., don’t force yourself to eat. By delaying the release of insulin, you’ll burn more stored fat for energy.
  4. Leave the Calorie Counting Cult. Ok…my clients are probably like, WTH?? You make us track all our calories. And, I do. As a way to be aware. Not obsessed. Again, The Obesity Code has taught me that quantity of calories is LESS important than the quality and the timing. So, while it’s good to be aware of what, when and why you’re eating, I don’t think it’s a good idea to freak out if you go over what you believe to be your maximum calories. I also encourage the idea of eating mindfully and stopping when you feel full and starting when you feel hungry.
  5. Wash it Down with Water. For once and for all…stop the soda, diet soda, Crystal Light drinks, stevia, Splenda, etc. Drink water. Put some fresh fruit in it to infuse some flavor but choose water as your go-to beverage at meal time and throughout the day. You should be drinking ½ your body weight in ounces PLUS 8 oz. for every cup of caffeine you drink (coffee, tea, etc.) because as magical as caffeine is…it’s dehydrating.

This is my advice to those who find themselves at the midpoint of 2018 and no further along with their health and wellness goals.

None of these are cutting edge or questionable. They are legit in terms of science and can help you start to feel good, look good and be confident.

Have more questions about these or another health and wellness topics? Let’s talk! Fill out my FREE Wellness Assessment and get a 30-minute Well Chat where you can pick my brain for 30 minutes on anything wellness related.

Until next time…be happy, be healthy and have some fun!

Xoxo

Niki

Uncategorized

Start Where You Are

arthur ashe

Whether you have 5 of 55 pounds to lose, knowing where to start and how to build momentum can be daunting. Especially if you haven’t focused on your nutrition or fitness for some time. Figuring out how to change your diet, exercise more, plan healthy meals, drink more water and get more sleep can be overwhelming. That overwhelm can lead to procrastination and eventually giving up. I know. I’ve been there and I work with many women who have experienced this over and over again. They are frustrated as I’m sure you are too.

So, when I have a client come to me out of ideas and tired of starting and stopping, my advice is simple.

 

Just START.

 

Yep, That’s it.

 

START. With whatever you have. Whenever you can. As much as you can.

I’ve always been of the mindset that something is better than nothing. A 15 minute walk is better than sitting on the couch. The choice of vinaigrette is better than a creamy ranch dressing. Prepping 2 dinners this week is better than none.

The problem is, women in particular get caught up perfection paralysis. If I don’t have time to do it perfectly, why bother? Instead of thinking, “I have 20 minutes to exercise today instead of an hour – how can I maximize that time?”

Let’s face it…there’s never a perfect time to get healthier. And many of us get “stuck” believing that we have to all the things to improve our health. Things like a gym membership, the best gear, a fancy fitness tracker and tons of time. Or, a meal planning service, all organic food and complicated recipes for perfectly balanced meals.

Here’s a big fat truth bomb for you…you don’t need any of that. In fact, if you have a pair of shoes suitable for walking and a kitchen where you can prepare a meal, you are ready to make a change and sustain a healthy lifestyle.

So, in the face of imperfect lives and time crunched schedules how do you get going and stay on the right track? Where do you start? Here are three SIMPLE ways to make a change in the coming week. PICK ONE.

1. WALK. Pick one day and walk. Walk anywhere. Or nowhere (on a treadmill). On an indoor track or outside in your neighborhood.  Just walk for 20-30 minutes at a pace that challenges you. Then, end with a 5 minute stretch. Walking clears your head and gets your heart pumping. Better yet, it motivates you to make other healthy choices (very few people follow up a walk with a giant hot fudge sundae).

2. COOK. Cook one dinner at home. Dinner cooked at home is usually proven to be healthier than one that is ordered or eaten out at a restaurant (unless you buy a frozen pizza and pop it in the oven). Make enough to take the leftovers for lunch the next day. Don’t get hung up on making it perfectly healthy. Just make it at home.

3. PROTECT. Your time. Everyone wants your attention. Say no to one thing you really don’t need to do, or perhaps don’t want to do. The world will continue to spin, I promise. And, you’ll get back a few minutes for what really matters to you (family time, meal prep or exercise).

So that’s it. No complicated plans or programs. Simple strategies for taking small steps forward with your health and wellness. Did you notice that each idea suggests that you do something ONCE. One walk. One dinner. One “no”. This isn’t about completely overhauling your life and doing something EVERY DAY. It’s about one thing at a time; one day at a time. It’s about JUST STARTING.

If you’ve started to make healthy changes but would like some additional coaching and support, get scheduled for a FREE 30-minute Well Chat. Simply fill out this form and I’ll be in touch.

Looking for a tribe that will encourage, support and kick your butt a little? Join my Fit, Fab & Fierce Tribe on Facebook. Lots of great info and supportive ladies in there.

Other questions? Hit reply and let’s talk. And, remember, this is all about JUST STARTING with one thing to get closer to the healthier lifestyle you desire. Don’t overthink it!

Much love,

Niki

Personal wellness, Uncategorized, Workplace Wellness

Don’t Let that Extra Daylight Fool You

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Spring ahead into a busier schedule

Daylight Saving Time is here and with it comes more daylight and more “stuff” to cram into our already hectic 24 hours. Somehow, we rationalize that more sunlight gives us more time (it doesn’t, obvi) yet little of that “new found” time is spent on ourselves. Wait. What? We get all this energy around more daylight and then fill it with other people’s priorities. Hmm. Ok. How’s that working for ya?

Look – more daylight or not, we have 24 hours to spend every day. Think of it as $24 that shows up in your wallet every time the clock strikes midnight. Let’s pretend that each dollar represents an hour of your day. How do you spend it? What do you prioritize?

Here’s how mine used to be spent on a weekday:

  • $10 on work (in the office, commuting or traveling)
  • $5 on sleep
  • $2 on running kids around
  • $1 on making dinner
  • $1 on answering work emails at home
  • $2 attending a board meeting for a community organization or volunteering at school
  • $2 helping with homework, class projects, costume creation, school play line rehearsal.
  • $1 on shopping, errands, etc.

Did I catch up on some things over the weekend? Sure, but then sub in the kids’ sports, social events, cleaning the house and other chores/errands and I filled up those 10 hours spent working on a weekday. My point? You get the same hours in a day as everyone else. You must find time for your health, your well-being (your waistline). That may mean that something else needs to go! The consequences of ignoring your physical well-being ain’t pretty. And, you’ll be no good to any of those people if you have to drop everything to focus on a health crisis.

It happens to the best of us

I totally get this. That was my time budget above. And, I have a great partner who helps around the house and as well as a support system – but I got caught up in the cycle of self-care denial that quickly spirals out of control. For me, it resulted in being 30 lbs. overweight, exhausted and, well, cranky!

I reached the point where I couldn’t stand what I saw in the mirror and knew I had to take action. May have been imperfect action at first, but action nonetheless. It took me well over a year to lose the weight but I’m proud to say I’ve kept it off for nearly 7 years.

While I adopted new, healthier habits, all my focus wasn’t just on sweating more and eating less. A lot of it was about unloading stress, needless “to-dos” and mental baggage that was weighing on me and keeping me from doing things that would make me healthy. It was around re-prioritizing myself and my health. Making time for workouts and to cook meals at home. It was getting the whole family on board with new lifestyle choices.

Since that time, I’ve become a personal trainer and health coach and know all the right things to do from a food and fitness standpoint. However, as a recovering do-it-all woman, I also have the personal experience to share the lifestyle changes I made that work together with nutrition and exercise to get you closer to your goals and further away from the destructive cycle of self-neglect.

Start spending time on you FIRST

From my experience, these things help start you down a path to putting yourself first and improving your health:

  1. Get real about where/what you spend time on. Track everything you do for one week. Write it in your calendar as if everything is a meeting you attended. Then, review it and see where you are wasting time. If you find that you spend an hour a day talking to your mother, sister, best friend, or others, block time once a week to catch up with people on your commute to or from work instead of when you get home and want to work out. Or do you scramble every night with what to make for dinner because you didn’t really plan for the week? Set aside 2 hours on Sunday to meal prep instead of zoning out in front of the tv. Find the time wasters and eliminate them or consolidate them into blocks with a designated start and stop time.
  2. Get good at saying NO! Get comfortable with politely turning down requests, invitations and opportunities to volunteer. I always remember that when I say YES to something that means I’ll eventually have to say NO to something else. Choose wisely. There are millions of ways to do it but I’ve found that keeping it short and simple is better than trying to justify or create elaborate reasons. Most times, I simply say, “Thank you but I’m unable to volunteer/attend.” If you feel like giving a reason why, great, but it’s not required. Your time is yours and what you choose to spend it on, is entirely up to you. Don’t let friends, colleagues or others guilt you into saying yes.
  3. Get a budget for your time. Map out how much time you are willing to spend on volunteering, working at home after hours, etc. and then plan for it. The key will be to add in 5-7 hours a week for self-care. That’s a small investment for the ROI you’ll receive. And then treat your time budget like a real one – don’t go over and if you’re under, spend the surplus wisely. Bonus: When you only budget so much for activities that are for the benefit of others, you have a great out for things you don’t want to do but hate saying no to (see tip #2 for how to enjoy the art of NO). “Oh, I’m so sorry Linda, I’d love to help with bake sale but I’ve already booked my volunteering time for this month. Maybe next month!”
  4. Get over doing it all on your own. You are a professional woman, entrepreneur or maybe a small business owner – start acting like it! You have help when it comes to running your department or company. You don’t do everything on your own just because you can. You have accountants and administrative assistants and other professionals to help you. So why do you insist on doing it all when it comes to your personal life? Invest in services and people who can do the things you don’t have the time or energy for or that are not a good use of your time (like cleaning the whole house on Saturdays). Same goes for your health and wellness. If you want to lose weight and keep it off, hire a professional to help you. A personal trainer, health coach or nutritionist can quickly assess your needs and get you a path to better health with the right food, fitness and lifestyle behaviors.

As a recovering do-it-all kind of gal, I know now that being all things to all people just means having nothing left for myself. And, when we continue to overspend our time budget and take on even more responsibilities, we eventually become overdrawn and even bankrupt in our health and wellness.

Assess, take action and ask for help

Take the time to ASSESS what you’re spending time on, take ACTION to prioritize what is truly important, impactful and enjoyable, and finally, ASK for help with the rest. When you do, your schedule opens, your time bank is full and you can be that strong, healthy and happy overachiever that everyone loves.

Try it..

Xoxo

Niki

PS – if you’re ready to finally ditch the crazy diets and the over-the-top exercise programs and still lose weight, let’s chat about my 8-Week Fit, Fab & Fierce Bootcamp. Lose up to 15 lbs., jumpstart your metabolism and transform bad habits into healthy lifestyle behaviors. Schedule a chat here:  https://goo.gl/forms/J5eqpgY98H2nnBBk1 or text me at 412-310-6882.