FGF 'If you do not make time for your wellness, you will be forced to make time for your illness'

FGF 'If you do not make time for your wellness, you will be forced to make time for your illness'


FIT LV back with another #feelgoodfriday. Today I want to chat about the recurring theme that is MAKING TIME FOR YOURSELF or BALANCING ALL THE THINGS. 

I spoke at a women's event on Wednesday and a question got brought up, "It's easier for you since you have a fitness career.. but what about us working moms who don't have a fitness career and literally do NOT have the time."

I am going to use todays newsletter to respond to this.

"If you do not make time for your wellness, you will be forced to make time for your illness"

If you do not make time for your health and wellness NOW, it will eventually catch up with you. That may look like getting the common cold and flu often, that may look like autoimmune flare ups, that may look like hormone disruptions, gut health issues, high blood pressure, hypertension, or worse. 

I see more and more people, burning the candle at both ends, neglecting hydration, movement, and healthy foods. People thinking they can live off processed food, takeout, alcohol, and the occasional workout- wondering why sleep is shit, mood is shit, and they're not making any progress. Let's not add in the inevitable stress. 


So what's the answer? 


Enough has got to be enough. Take any excuse you have as to why you aren't prioritizing your health right now and write it on a piece of paper. Make the list as long as it needs to be. Here are some examples:

-working long hours

-kids in sports

-my husband loves pizza and takeout

-I haven't worked out in years

-My coworkers will make fun of me 

-my family doesn't support me

-I have self limiting beliefs

You name it- write it down.

Now we are going to write down an objection handler and solution to all of those things. 

-working long hours< I cannot pour from an empty cup. I will set boundaries with a clear cut off or break in my day for 20 minutes of movement. 

-kids in sports<I need to show my children movement is important for me as well. I can carve out time for both them and myself. If I miss the occasional practice but am healthy- it will be okay.

-my husband loves pizza and takeout<My husband can continue to eat the foods he prefers while I focus on healthier eating for myself. We don't always have to eat the same foods. 

-I haven't worked out in years< This will be exciting to reconnect with moving my body and seeing what sort of exercises I enjoy.

-My coworkers will make fun of me < My coworkers options of me do not define me. I live my life for me not them. They don't have to live with my body and my health. I do.

-my family doesn't support me<While I would love familial support, I no longer need validation from those around me to prioritize my life and my health. I will protect my priorities if sharing them doesn't feel safe or encouraged

-I have self limiting beliefs<I used to have self limiting beliefs. Now, every day I am working on breaking down those barriers and proving to myself I am capable, strong, and worthy. 

That felt really good writing it, so I hope it felt good reading it. Rewording and reframing is such a powerful tool. I like to reframe as many negative thoughts that pop into my head as I can. I also like to shift the narrative on any excuses I give myself. This can look like taking ownership OR finding a solution. 

Now some applicable suggestions for the person with "no time": 

Meal prep service: The nutrition piece is a BIG one I hear my clients and prospects tell me they don't have time to work on. Whether that be meal prepping or food logging, it seems there is this lingering dark cloud of perceived time suck around it. Rather than giving you all of the meal prep efficiency tips right now, we are going straight to the gold. Meal prep service. Whether you pre order just your lunches for the week or heck, all your meals. Getting your meals from a meal prep service will get you time back AND allow you to easily reach your macro goals. If you are concerned about cost, instead of writing it off right away, shop around and see what options fit your budget. Most companies charge between $8-$12/meal. 

Bed time=Wake time: Another great place to get some time back is by refining your bed and wake schedules. I bet *most* people burn an hour or two each night scrolling on their phones, watching mindless TV, or having a glass of wine. Maybe there is no set routine for bedtime or wake time. One of the greatest ways for setting yourself up for success is by having a set bed and wake time Monday through Sunday. How many hours could you gain back in each day and each week?

Plan it in: "Things that get scheduled get done." Ya know that doctors appointment in your calendar? That lunch date with your Mother in Law. Your kids baseball game? Yep- they're on the calendar because they're important. When important things are on the calendar, they get done. Do you know where I am going with this? Put your workout on your calendar. Put your meal prepping or running to the meal prep company each week on the calendar. It's okay if your calendar looks like rainbow brite threw up on it. I bet you're getting a LOT done! 

Outsource AMAP: Outsource as much as possible. If you are at a place where you are literally so busy you cannot wrap your mind around prioritizing your health, it is time to outsource. I have bought back some of my time by having my house professionally cleaned on Fridays and I use a meal prep service for my lunches each day. Before I was to a place where I could comfortably afford the cleaning service, I would sell things on Facebook Market Place or Offer Up each month to make the amount of money to pay my housekeeper. If it is important to you, you will find a way. Hire a trainer (eh, hem) to provide the plan for you to follow so you don't have to spend the extra time figuring out your workouts and what you should be eating. Remove as many road blocks as possible and free up your time! 

I know you may be thinking I make it look easy, juggling two active kids, a marriage, a business, and my fitness. I also picked up the sport of Jiujitsu this year which consumes a lot of time (it is an hour round trip of driving 5 days per week alone). IT IS NOT EASY. Even after 13 years, it is still NOT easy. It would be way easier to choose the alternative BUT I would NOT be living my best life. I would be selling myself short and NOT living up to the standard I have set for myself. I believe it is my job to show my kiddos the possibilities in life as well as live a LONG and healthy live for them (to the best of my ability). Find your WHY and don't let anything stand in your way. 

As always, thanks for being here. Now go WIN the day. Happy Friday Team

Peace, Love, and Burpees.

-Coach K

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