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“There’s no better way to get your mind right than waking up before daybreak and clanking some iron, stretching the muscles, elevated the heart rate, and changing the physiology of the body.” – Todd Durkin, Get Your Mind Right.
How do we become a person of routine? Having a routine is another way of saying that you’ve established certain customs or patterns of behavior, which are better known as habits. Everybody has habits whether they know them or not. Do we tend to stay up late, sleep in, then rush off to work? Only to find, at the end of the day, we’re too tired from the drive home and its dinner then family and back to bed? Or maybe in our free time we spend it scrolling on social media, playing a game on the phone or watching Netflix… How can we flip the switch to creating habits that are going to get us to our goals? To help us lead a healthy life. To help us stay on the right track. I’m going to share a few that my mentor and Coach Todd has outlined in his book:
I hope these tips help you establish a routine to eliminate your limits, overwhelm and frustration and on the road to a healthy and balanced life! Let me know if this resonated with you or if you need to set up a discovery call, send me a message and let’s chat! Nourish your purpose now, Rebecca
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Working in the fitness industry for over 15 years, I can say that one of the biggest mental hurdles holding people back from real success is a limiting belief system.
Maybe it was the way you were raised, or the people surrounding you, or a lack of self-confidence, or even fear. If you nurture limiting beliefs, they’ll rule your behavior and your life. To attack your limiting belief systems, realize that you must work on strengthening your mindset first. If your mental, emotional, and spiritual side (your inner self) is out of shape, you’ll never find the success in life you hope to find – no matter how hard you work your body. Most people won’t take the time to do this and instead will just do the training program and nutrition tips looking for the “answer.” These same people will get only a few weeks into the program and lose motivation, and they will be destined to fail because they never took the time to examine WHY they wanted to change in the first place and, more important, what they were willing to do to achieve that change. You are looking for something. Is it a feeling you’re after? Is it a look you want? Whatever it is, it is within you. Start to peel back the layers to get to who you really want to become. Set aside some alone time in the next day or two to write and let your soul sing. Without considering whether it’s realistic, write down what you absolutely want to achieve during this journey. No limits! Be very specific. Define what becoming fit means to YOU. Mentally, physically and spiritually fit. For some it may mean moving without pain, having enough energy to play with the grand kids, or even to get through a day without crashing on the couch afterwards. Perhaps it is to get through the day without feeling the overwhelm of everything you need to do ...to live the life you desire ...to have peace, simplicity and balance Spend some time with it and be true to yourself. Shoot me a message if you need help mapping this out! Nourish your purpose now, Today is the day!!
For years I’ve heard: I’ll start Monday... I’ll start next month... I’ll start on the first... We all know we can “start” anytime we want. Any day. Any month. Yet, we continually romanticize something magical about starting on the first. On a Monday. Next month.
Today is the day to grab your journal and create the intentions you want. THEN, pick one or two things that you feel like you can WIN at and start taking step by step action to achieving it. It doesn’t need to be perfect. It doesn’t need to be everything all at once. In fact, I would prefer it wasn’t. Monday, June 1st. If there wasn’t a better time to start making the change you’ve wanted...well then, that’s ok. Because I also don’t want you to be married to the first. To Monday To next month. Why? Because if you don’t start today and you wanted too, what are you going to feel?
My message to you today is, don’t wait for the “perfect” time. Because there isn’t one. Imperfect action beats perfect inaction every time. If you need help with discovering and eliminating the overwhelm with this, send me a DM and let’s chat! Nourish your purpose now, Rebecca Three years ago was when I decided to stop lying to myself.
I would always pride myself to push my limits. To take on any task given to me. To begin my work day at 3am and end at 8pm. I was a workaholic. When I look back, I had been doing this type of schedule for over 20 years. If it wasn’t working my day job then finishing up my degree, it was working my day job then going to my next job, then my side hustle. Eventually that side hustle became a brick and mortar personal studio after years of planning, dreaming and creating. I made it happen. I made it work. I had a great system. Off at 10am from day job then open up my doors at 11am until 8pm at my studio. Let’s not forget to add some kids and family to the mix. But I made it work and I thrived on challenge, deadlines and presentation – in everything. It’s almost embarrassing to admit, but I wasn’t taking care of myself the way I am now. I didn’t have days off. I didn’t take vacations. 2018 was our first vacation in over 6 years. I didn’t do this for some pat on the back or Medal of Honor. It was just how my brain was wired, and I actually enjoyed it. I thrived on it. I literally didn’t know how to relax. To just BE. When I was pregnant with Emma, I kept telling myself that I needed to close my studio. Not because I didn’t like it anymore, but because my heart was tugging on something more. Balance. Time with my family. Time with myself. I was overwhelmed after adding a new baby to our daily routine. I was having anxiety attacks. They were debilitating. Some required emergency medical assistance. I was still operating on all cylinders but I keep hearing these quiet whispers get louder and louder that something needed to change. Being so overwhelmed I want to cry, or have moments of break down. Being so impatient because I knew I needed to get the work done but other things keep piling on. I was always told that there is no such thing as balance and even got laughed at such an ideal. I’m not sharing this for any sort of sympathy or affirmation that I’ve done the right thing. I’m sharing for those who may be feeling overwhelmed, stressed or on the brink of a breakdown that there IS such a thing as a balanced life. A harmonious life. Three years ago I got real with what I wanted out of life moving forward, dreamed and created it, again. If any of this resonates with you, I’m happy to chat! Send a DM and let’s have that conversation because you can do it too. Nourish your purpose now, Rebecca I wanted to share this great poem I read that captures the change process:
Portia Nelson Chapter 1 I walk down the street. There is a deep hole in the sidewalk. I fall in. I am lost. I am helpless. It isn’t my fault. It takes forever to find a way out. Chapter 2 I walk down the street. There is a deep hole in the sidewalk. I pretend that I don’t see it. I fall in again. I can’t believe I am in this same place. But it isn’t my fault. It still takes a long time to get out. Chapter 3 I walk down the same street. There is a deep hole in the sidewalk. I see it is there. I still fall in. It’s a habit. But my eyes are open. I know where I am. It is my fault. I get out immediately. Chapter 4 I walk down the same street. There is a deep hole in the sidewalk. I walk around it. Chapter 5 I walk down another street. We all have that one bad habit we KNOW we shouldn’t be doing. Yet, we continue to do it. It’s an unconscious pattern that we have gotten ourselves into.
Here’s the thing, when it comes to changing a habit, getting in shape, eating better, creating a life you desire…there will always be roads to navigate. The process is never linear. What saddens me is those who have started and stopped so many times they’ve unconsciously conditioned themselves that it really won’t work. They wait for the perfect day. The perfect time. When things settle down, I’ll do it. Or something many of my fitpro friends and I have heard many times, “I’ll start the program when I lose the weight first.” There is already a wall put up by those limiting beliefs that someone will not commit to themselves for the long game. And that’s my message for today: Play the long-game. Keep showing up. Keep trying. Be patient. Progress, not perfection Remember that changing habits can be challenging. Here a 5 tips to help you along:
It’s my goal to help those who want to go from stuck to sustainable, to eliminate their limits, to recommit to themselves, find and nourish their purpose. If you want to chat more about how to get unstuck, clear the overwhelm and on a road to balance and peace, reach out, I am here. Nourish your purpose now, Rebecca Are you searching to figure out where you’re next step will be?
To change your lifestyle? To enhance it somehow? To stay consistent in areas that you’re not? To find your own purpose and vision? Really. Give it some thought. Be honest. Here are a few prompts to help you get started.
What do you want? We often start a change process thinking about what we don’t want. For instance:
That’s a good start. But it’s not exactly a clear action plan, is it? In addition, the negative self-talk can bring our energy and belief about ourselves down even more. Define what you do want. Here are some more prompts for you to think about…
Doesn’t that feel way more inspiring? It also starts to give us a roadmap for taking action. In a year from today, in an ideal world…
Don't worry about how "realistic" this is right now. Whether it’s climbing a mountain, biking across the world, going cliff diving, winning a competition, feeling like a ninja, or just fitting in to your old pants… imagine who and where you could be one year from now. How are you feeling? At peace Effortlessness Calm Freedom However you choose to envision your future one year from now: Imagine it. Capture it. Have fun with it. And make it just a little more real today. Because we get so caught up in our everyday lives focusing on what we don’t want, we miss the importance of creating the life we do. Much love, Becs When we are still and present we can hear those quiet whispers that are guiding us in the direction we’re suppose to go.
When we fight and try to control those whispers we become anxious, frustrated, depressed and even take it out on our loved ones. Listen to those quiet whispers. Trust them. We often have these internal battles in our minds of how things are going to unfold and it can drive us crazy! We don’t know how things are going to turn out, COVID or not. We can make plans, pivot and adjust but there is no guarantee how things will look a year from now. Focus on today and strive to be a little bit better than yesterday.
We can only control what we can control which is why I firmly believe to be the leader of my own life. To be my own guarantee. It took a lot of work to bring my life into balance and even now as my kiddos are screaming the new Frozen song in the background, I wouldn’t have it any other way. If you need help with clearing the overwhelm and bringing your life into balance, send me a DM, reply to this email and let’s chat! Nourish your purpose now, Rebecca Wow! I don’t know about you but even in these unusual times, I can’t believe how quickly this year has flown by. I mean, we are already ending the 6th week of this quarantine. I don’t know about you but I could use another 6 weeks or so! I’m kidding of course, I mean, I really need a haircut. Have you tried cutting your hair yet? Luckily you can’t tell where I’ve screwed up and even if you could, hey, I’m not going anywhere for anyone to see!
Anyway, with everything going on it might be hard to keep up with random weird things so I wanted to let you know that May is National Recommitment Month. This year has been flying by and it’s so easy to get caught up in the day to day, especially recent events. Sometimes we get off track and sometimes we find that our original goal no longer speaks to us. Whatever your situation may be, this is a great opportunity to step back and see how you’re doing. This will challenge us to evaluate important areas of our life, refocus and recommit. We have so many areas of our lives that we want to improve upon, it’s often difficult to keep them all balanced. Have you ever done really great at an exercise program, like you’re killing it in the gym, but just couldn’t get the eating right? Or your nutrition is on point but you haven’t worked out in weeks. Or even something a little more personal that you’re contributing energy, love and time into but keep putting yourself on the back burner. So how do we Recommit? Well that all depends on your initial goals but here is how I simplify and break it down to achieve mine (not to be confused with EASY, it still requires EFFORT).
I hope these five tips help you Recommit to YOU this month! Let me know if I can help in any way! Nourish your purpose now, Rebecca Someone asked me the other day how I was doing with the quarantine.
There are a couple of the obvious adjustments where we needed to pivot (school, not seeing family and friends, and gearing up with gloves and masks when grocery shopping). We made some major life changes over the last three years that have thankfully prepared us to be able to pivot so quickly and almost seamlessly. This isn’t to say there aren’t challenges. Joey and I are picking on each other more. He tries to push my buttons:) I crave for silence and that's hard to come by until late at night. The bathroom isn’t even safe without someone barging in or banging on the door! But these are all gifts too. I set out three years ago to create the life that I wanted. To be able to be present with my family. To slow down. To literally cherish every moment on this earth. To have the backyard I’ve always wanted. My sanctuary. To live by my own rules. To have balance and simplicity Once I set my intentions out into the universe, little by little things started falling in place on purpose and by accident or the powers that be depending on what you believe. If anything, these last three years have taught me how to thrive in challenging situations, even in these times. Thriving is different for everyone. For me, it’s for the reasons mentioned above. Creating a life in balance is not an easy task. It needs to be nourished every single day. Much like tending to the soil in my backyard. It’s a work in progress. But it needs to start with a clear vision of what you want for your life. If you need help in creating that, shoot me a message and let’s have that conversation. Nourish your purpose now, Rebecca 16 years ago today I went downtown for Spring Crawl to hang out with some friends. If you were never aware of Spring Crawl, basically all of downtown closed off the streets and you could walk around bar hopping.
I was one month out of a nearly 12 year relationship and this girl was ready to PAR-TAY! I had everything planned out. My routine was dialed in I had sights on finishing my degree Getting in the best shape of my life Creating my “dream” backyard TOTAL FREEDOM LIVING I certainly had no plans for marriage and kids. It will never happen. Nope. Hard pass. Completely off the table. Yup, I had it all planned out. It’s funny because mom would always say, “Never say never." I would just laugh and think “I don’t want this mom, it’s not going to happen.” My friend and I walk into Sunshine Theater simply because all of the other bars were at capacity. Not long after we get there, my friend points out a guy who also works at Costco. “Hey, it’s Joey!” Oh, hello you tall dark and handsome fella, I know you! We worked together in the bakery for a couple of years and yeah he was so good looking but he annoyed the hell out of me! Over time, I moved to morning merchandising, he moved to night merchandising and it wasn’t anything out of the ordinary, we just never saw each other and that was that. Although, someone who still worked in the bakery who saw me as she came in and saw him as she left, kept dropping hints. Looking back, I think she was planting the seeds. Anyway, we go over, say hi and before we know it, we’re meeting his best friend Ruben and he’s buying us a round of beers. We all hang out the entire night and of course I have to leave because we needed to be to work in about 4 hours. A week later we started dating A week later he asked if I wanted to go steady (yeah, he said steady) Um, nope. A week later after that he asked if I wanted to go steady Dude, no. I just got my freedom, I’m not giving that up! The third week of dating, “will you go steady with me? I promise you, you won’t regret it and I will never hurt you.” Ugh, ok fine but just know I’m outta here if you do. 4 months later we were engaged. He took my mom for breakfast and asked for her blessing. She told him “I’ve never seen her this happy, of course.” 10 months after that we were married 16 years and two crazy monkeys later, I still accomplished all that I wanted and so much more including what I thought I didn’t and we did it TOGETHER. Team Grijalva! The lesson in all of this: When you’re not looking for it or forcing it the best things (or people) come. When you stop forcing your weight loss Stop forcing your relationships or controlling them on what you want Stop forcing something just because someone else is doing it When you let go of the control of whatever it is you're trying to control, beautiful things happen. Oh, and moms are always right! Nourish your purpose now, Rebecca |
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