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Five Tips For Structuring Your Workout When You Aren’t In The Mood {FTT27}

Some days we just legit don’t feel like it. It happens to us all. I posted the other day about what to do when you aren’t feeling well and how to know when to push and when to rest, but today I wanted to give you 5 tips for making your workout more enjoyable when…

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Habit Hack: Post-it Productivity
#MacroFriendlyMonday21 — Carrot Cake Protein Pops! 🥕🍰
Five Tips For Structuring Your Workout When You Aren’t In The Mood {FTT27}
When To Push And When To Rest
#GiveMe30HabitProject 02.01.2020 {Reaction Filter}

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What is one small action step you could take towards your dreams today? • There is a good work inside of you waiting to be brought to life! A calling and a purpose only you can walk out. What will you do with the talents you have been given? (See Matthew 25:14-30). • You don’t have to know all the details, you just need to get started and your obedience will unlock God’s favor and and give clarity on your next steps. • I’d love to know, what is your calling? What are you passionate about? How can I pray for you if you aren’t quite clear yet? Let me know below, or shoot me a DM! Are you ready!? Let’s get growing! • #TrustThePAC #MyRxIsFood #MyTxIs150 #LikeHowYouEat #LikeHowYouMove #spirituallyfit #spiritualhealth #HabitCoach #AtomicHabits #HealthyHabits #mindset #positivemindset #motivation #mentalgains #growthmindset #ProgressNotPerfection #spiritualgains #HighLevelLiving #healthylife #healthcoach #habits #habitchange #smallwins #letsgetgrowing #sheworksHisway #WhatCanBeGained #whatcanbegainedcoaching #priorities #Consistency #whatcanbegainedblog

Got a KILLER leg workout for you today. If I’m being honest, I didn’t feel like lifting. When I don’t feel the motivation, it usually means I get ultra creative with the programming so that I feel at least a little bit more excited about the lift. So here is the workout child of my lack of motivation for your torture...eerrrr, enjoyment. 😉 • P.S. Remember that you won’t always feel like it. Just do it anyway. You won’t ever regret it! Consistency not motivation is the principle. #SuccessStrategies • RIP Legs Workout 👉🏼 Perform sets as rest pause. 👉🏼Do 8-12 reps (to form failure) pause and rest for a count of 10, then do 1/2 the number of reps you did before form failure. 👉🏼Perform 4 sets of each exercise before moving onto the next. 👉🏼Lift heavy, but this is not a max effort/ go for a PR programmed workout. 👉🏼Rest 60 seconds between sets. • 1️⃣ Sumo deadlifts . 2️⃣ Tbar deadlifts . 3️⃣ Dumbbell squats . 4️⃣ Tbar squats . 5️⃣ Dumbbell deadlifts . 6️⃣ Leg extensions . 7️⃣ Leg presses . Tag me if you try it! Let me know what you do when you don’t feel like lifting?👇🏼 • #TrustThePAC #MyRxIsFood #MyTxIs150 #LikeHowYouEat #LikeHowYouMove #spirituallyfit #spiritualhealth #spiritualgains #KacisWOD #HighLevelLiving #fit #fitfam #fitfood #fitness #fitfuel #fitlife #legday #womenwholift #ladieswholift #RIPLegs #ladiesthatlift #LegWorkout #LegDayWorkout #WhatCanBeGained #WhatCanBeGainedCoaching #IWontBeAbleToWalkTomorrow #ConsistencyBeatsMotivation #WhatCanBeGainedBlog #WhatCanBeGainedWOD

#10SecondPrayers are short, but intentional prayers designed to connect you quickly to the Lord and the power of His Holy Spirit in the midst of your busy day. Pause for 10 seconds and align your heart with His. You’ll be amazed by what He will do. There’s power in small moments when we surrender them to Him. Feel free to repost and share however you’d like! The whole purpose of starting to share these is to help others! // How can I pray for you this week? Tell me in the comments or shoot me a DM!! ♥️ 🙏🏼 // #TrustThePAC #MyRxIsFood #MyTxIs150 #LikeHowYouEat #LikeHowYouMove #spirituallyfit #spiritualhealth #PrayBoldly #PrayBoldPrayers #PrayerWarrior #spiritualgains #HighLevelLiving #10secondprayer47 #faith #prayer #PowerOfPrayer #blessed #proverbs31 #proberbs31woman #believer #saltandlight #beablessing #CirclePrayers #Proverbs31 #Christian #WhatCanBeGainedCoaching #TenSecondPrayers #WhatCanBeGained #WhatCanBeGainedBlog

I wanted to share an answer to a pain point from a member in one of my Stronger Together coaching groups. Also sharing a #HabitHack that goes along with it. The issue related to attempting to balance implementation of lots of healthy habits at once and feeling like there weren’t enough hours in a day. My solution👇🏼 • Try tackling the implementation of one thing at a time. If you try to do everything new all at once, it can be very challenging. I find that a lot of the women I coach struggle with having a long list of things they want to accomplish as new habits in much the same way as we all tend to struggle with a long daily / weekly to-do list. When the list is too long, we end up spending a lot of time trying to decide which one to work on first each day. But, if you limit yourself to a very short to-do list, you are able to tackle those with clarity, and your productivity skyrockets! • It seems counterintuitive to limit to just a few things (I recommend 1-3) but you’ll be surprised how fast it adds ups when you aren’t overwhelmed or wasting time struggling with what to do first. I like using a post-it note because it only fits about 3 things. Each day, I visit the long weekly to-do list (I shared about this list in my morning routine highlight) and decide what are the 3 non-negotiables to accomplish that day. I write them on the post-it note. If I get those done, great! I have met my goal and feel accomplished instead of overwhelmed. If there is more time, I can always attack other things on the long to do list. • Circling back to the original concern, we can take this principle for productivity and apply it to implementing new habits. Start with just 1 or 2 to focus on until they are an easy habit to keep. Then you can add more in once they are. You’ll be more likely to succeed at keeping them long term and it feels less overwhelming. I know we tend to want to do #AllTheThings, but remember this is a marathon, not a sprint, and we can get there eventually. (Continued in the comments👇🏼)

Have you ever thought about what a beautiful parallel there is between money management and acquisition of wealth and healthy goals of any kind? Specifically in the context that you can’t just accumulate to a certain point and then be done. Said another way: “What got you here won’t keep you here.” And I would argue that as believers, we are called to constantly be pursuing growth, not just attaining a certain level and then becoming complacent. • I am in a book club in which we are currently reading a book about money (swipe to see). Well, supposedly it’s about money, but I would argue it’s about abundance mindset, growth, and principles of accomplishing above-average outcomes in our life, not just in wealth and he ironically talks about money the least in the book. It also dives into quantum physics and the laws of sowing an reaping among other things. To say it’s comprehensive is an understatement 😂 • I really liked the way the author explained that once we reach a goal, we must immediately set a next-level goal so that we don’t run the risk of reverting to old habits and losing the goal we have achieved. He put it in the context of doing the things that it took to become a millionaire, but then once you earned the $1 million, reverting to the way you acted before you were a millionaire. If you do that, you won’t be a millionaire for long. • I thought it was very reflective of how so many people practice unsustainable ways of reaching weight loss, but once they reach their weight loss goals, if they haven’t developed sustainable habits to practice a lifestyle of healthy behaviors, eventually they will put the weight back on. • Using the analogy of becoming a millionaire and replaying it to the weight example gave me perspective and a total mindset shift in how we should go about achieving our next-level in any area of life. We must build the foundation first, put systems and practices into place, and then continue to push ourselves to grow even further or it won’t last. • Also, if you’re interested in the book (A Happy Pocket Full Of Money—don’t judge by the title 😂), you can find a PDF version online for free if you search Google. Continued in comments👇🏼

#MacroFriendlyMonday32 — Healthy Sushi / Hibachi Options 🍣 • This weeks post is a bit different as it’s not a recipe, but a healthy menu option if you find yourself at a sushi restaurant! This order was from Stix, but you can likely get it at almost any sushi / hibachi place! • I was pleasantly surprised that they finally got on board with the cucumber roll concept and now offer a roll without rice! Only one, but it’s progress! Most places will likely offer more options, but ask for your roll made without rice and wrapped in cucumber and if they will, the nori sheets. This roll came with smoked tuna, smoked salmon, and fresh crab. Then it was topped with 5 kinds of tobiko (fish eggs)! Instead of soy sauce, it came with a light soy vinaigrette. Some places with more options might also add veggies or avocado to the roll if you want that too. • The seaweed salad is another very common, VERY flavorful fresh and healthy option (at most places). Ours doesn’t use a ton of oil in the marinade. • Other #macro conscious options would be “lite rice” (where they use less) or just getting sashimi (or a seared tuna appetizer if they offer it). The broth based soups are also a great choice but are high in sodium if that is something you are concerned about. They are full of flavor, but do nothing to get me excited lol. My husband loves them though! If you are at a place that does hibachi, you can get steamed or grilled veggies and lean meat. Ours didn’t have that option. Steamed edamame is a great protein packed veggie. • 🚨What to avoid! Yum yum sauce (basically just mayo with seasoning) or glazes (usually full of sugar), fried rolls (or “tempura” anything as this means it’s fried), rolls with tons of sauces, marbled/fattier steak (if getting hibachi), and most of the noodle dishes (usually the sauces are high in sugary and/or oil and that’s a lot of carbs), regular soy sauce (almost everywhere has low sodium soy sauce now, or you can bring liquid aminos with you). • That said, if you can make it fit, don’t hesitate to order whatever you’ll enjoy most! What’s your go-to when you get sushi/hibachi?

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