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Summer is just around the corner!

Summer in 3 months!

Some of you are feeling fantastic, super comfortable in your own skin and you are exactly where you want to be- that’s awesome!

Others have a vision of where they would like to see themselves but are not quite there yet.

If we use summer as a timeline, we have exactly 3 months to prepare and ensure we will be feeling the way we want and deserve by the time that beautiful, bathing suit wearing, and flip flop wearing weather arrives. You may even have an idea or know exactly what you need to do to get yourself there but just need a little jump start or some accountability.

OR

You may have no idea where to start.

What’s important to remember is that you’re not alone in this. There are so many of us that need that extra push, motivation and guidance along the way and that is totally normal. While personal training I read article after article supporting the positive results of hiring a trainer and it was evident that individual results were dramatically increased for those that worked with a trainer vs those that worked alone. The same can be said about individuals that have a workout buddy, walking buddy or accountability buddy while trying to make some healthy living changes. Knowing that someone else is there for you and also there to hold you accountable leads to an increased success rate. If you don’t already have that buddy or you’re not in the position to hire a personal trainer or nutritionist then you’re in the right place. I will be right there along-side you every step of the way.

There is currently a group pf motivated women supporting each other in taking the small steps necessary to a healthier lifestyle. Send a shout out to espositofit@gmail.com to join FOR FREE and start living your own healthy lifestyle.

Sitting on the sidelines

Do you ever just go through the motions of life without really living it?

I’ve been there. It had been a year and a half since my second child was born and I was dragging through the days, weeks and months with low energy and a negative mindset. I had gradually gained pound after pound and was putting off all the things I enjoyed because I just didn’t have the energy. I felt as though I was on the sidelines of my own life.

Have you ever found yourself wishing you could make a change in your life but not really sure where to start. Well, take it from me, better to just start even if you’re not sure where. The longer you think about doing something without acting on it, the longer you’re sitting on the sidelines of your own life. The day I decided to take action and start acting, rather than wishing, was the day that changed my life for the positive. Little by little those pounds I had slowly gained began to melt away and little by little I felt by body and mind transform from tired, unmotivated and weak to energetic, strong and ready for the day. All of the activities that I had once enjoyed I was doing again and I had no trouble keeping up with my kids and enjoying my moments with them in a way I hadn’t.

I encourage you to make the changed necessary to live your days your way. Do not be held hostage by your limitations but break through and live your best you! Looking for extra support? Be sure to join myself and many others as we work together toward a healthier lifestyle.

Join us at https://www.facebook.com/groups/209344516079196/

Get in the Game!

Ever sit on the sidelines and watch other succeed? Wonder what they are doing that you’re not that is allowing them to reach their goals while you stay stagnant? Sometimes the answer is simple-they are making those simple changes to their daily lives to get closer to the person they want to be while you continue with old routines, old habits, and hold yourself back from reaching your true potential.

There will also be those people in your life that make things sound way too obvious, you want to lose weight, lose weight. You want to get fit, get fit. You want to eat healthy, eat healthy. You want to cut sugar, cut sugar. Unfortunately this advice is not helpful, encouraging or motivational (even if the individual has the best intentions). So, yes the answer is simple, but not quite that simple. First thing we need to do is come up with our long term goal so that we can develop small steps to achieve it.

Alright, its list time. If you’re anything like me than you will love to write lists. What is it you’re reaching for. Where do you see yourself in 20 years, 10 years, 5 years, 1 year. Write and down. Its harder to focus on what we need to do daily if we don’t know our long term goal. Now that your goals are written, what small steps need to happen daily to get you closer to achieving them? Some examples may include waking up 20 minutes earlier, not watching tv during the week, drinking more water, planning meals ahead of time, creating a home office space. You need to decide what small steps will allow you to make the necessary changes to reach your long term goals.

Not Enough Hours?

Do you ever wake up with grand plans for the day?

Today I will…

  1. clean the house
  2. take the kids to the park
  3. complete that do-do list from 3 months ago
  4. finish the laundry
  5. make a few long-overdue phone calls
  6. pay the bills
  7. food prep for the week
  8. go to the gym
  9. complete that task my boss needs done for Monday

I will not only do all of this but I will do it all with a great big fat smile on my face while I whistle a show tune and skip along with little bird fluttering above my shoulder.

Reality…..we prioritize, okay so what absolutely must get done? (Keep in mind that the 2 tasks from this list that will bring me most joy are numbers 2 and 8) We definitely need to make sure the bills get paid….oh and here comes the stress along with it. Once I’ve paid everything that needs to be paid, what’s left? So, now I have spent 30 minutes out of the day going through the process of online banking but am now spending another 1 hour thinking about how to cut costs, feeling guilty that I spent that extra money last week eating out instead of in, looking in the mirror at my roots that are in desperate need of a touch-up that will now need to wait until next month. Wondering if I should cancel my gym member ship because that will save a little extra, thinking about the coming season and the kids need new cloths. All the while the kids are yelling down stairs, “Ready for the park mom?” “Not right now, mommy’s busy. I NEED to get this done.” But do I, what am I actually doing. I’ve already done the task but now I’m just sitting around thinking about things out of my control and focusing on what I don’t have rather than completing task #2-the joy bringing task.

Next, I will throw that load of laundry in which could take about 2 minutes but ends up taking longer because I get distracted.

Okay so now its lunch time I need to feed the kids and then we can head to the park, but I better get that task done so I’m not behind at work.

Alright it’s 3 now. Tons of day left. I don’t necessarily have to complete food prep because I can do that tomorrow.

Alright…..so what have we learned from the previous scenario? We cannot get a head by wasting our day away. WE MUST PRIORITIZE PROPERLY! What do you want your regular habits to be? I want you to make a list right now of 3 things you want to do every day that will bring your joy.

Next, when in the day would be the best time to do these things?

For example, if you’re to the gym, When is the best time to go? Is it in the morning, day time or evening? How will you get there? Do you need someone to watch the kids? How long is your workout?

Now, set your schedule like it’s an appointment you’ve made. If you have a dentist appointment, you go, you make time for it and you schedule your day so that you arrive on time and everything else falls into place. You need to schedule your joy-bringing tasks as though they are appointments and they are not to be easily altered.

Okay, number 2; what else do you want to become a habit in your daily routine? If it’s spending quality time with your kids, spouse or friends, book the appointment! What time works best? Morning, day or evening? Pencil it in. You may want to record your new and revised schedule in your day plan. Writing things down always makes them more real.

Number 3; let’s say it is keeping a tidy kitchen. You need a daily ritual, and don’t be afraid to ask for help, delegate. Little hands should also be helping hands. Everyone does their part. Multi task. Give yourself a timer. Throw a load of clothes in and of the washing cycle is 25 minutes than you have 25 minutes to clear the table, wash the dishes (or load the dishwasher) wipe down surfaces and tidy. Okay now flip the load, in the dryer it goes for 45 minutes. You now have exactly 45 minutes to…..insert task #2….whatever may be a priority for you. Maybe its work from home, play with the kids, story time, clean the bathrooms, but whatever it is make it on the daily. These things need to become habits so that you’re less likely spending that 60 minutes doing nothing but wasting time. It will surprise you how quickly things can get done. If you time yourself doing a task (and I encourage you to actually do this) you will find that you can accomplish a lot in a little time but the key is to DO IT, not think or talk about doing it….actually do it. For example, did you know that you can vacuum and mop 400 square feet in 7 minutes? So that means that in 1440 minutes in a day you can actually have a super clean kitchen every single day for only 7 minutes of your time.

How do we create healthy habits? How can we ensure that everything gets done and we have time left for the things we truly enjoy? Well, it’s simple really, focus on what’s important to you, make it the priority, keep doubt and negativity to a minimum, do not spend extra time focusing on the negative.