Sparkle Up Buttercup

I think it’s really easy to stay in what’s comfortable and known. I tend to struggle with this a lot. It’s why

Ultimately, it is your commitment to the process that will determine your progress.

Oh I do love a comfort zone 🤦‍♀️ struggle is real, but I’ve learned so much growth happens outside of that. It takes getting uncomfortable to get better and grow. As humans we are wired for comfort. As people, we should be constantly changing and evolving. Get uncomfortable in your daily routine, challenge yourself, and grow to new levels. It’s not an easy road but a worthwhile one. Start eating healthier one meal at a time. It will be unfamiliar, but it will soon become your new normal. Schedule your workout times and habit stack it for better success- not my term- it’s from atomic habits. This is where you pair your desired behavior- aka your new process with an existing habit. Currently for me because I’ve been off my game- I let the dogs out every morning without fail. When I let them in, which clearly is also a necessity, I change into my workout clothes. I’ve gotten dressed for a workout, so instead of getting distracted by all 5 million things I could do instead, I workout. I’ve set my intentions clearly, and I follow through because I’ve made it easy.
As always

Bands, bands, and more bands! There are a variety of bands that are available. They are a great low cost way to add variation and a level of resistance to workouts.

So which one is best? I think they all serve a purpose- the long ones have versatility for compound moves such as a squat to press. The b***y bands are great for things like lateral squat walks, glute bridge, etc and can function in different ways. I don’t necessarily know if there is a better, but looking at what you’re trying to accomplish may impact which one you go for.

Either way these are really affordable and a great addition! Stay tuned for some band workouts…..

This has definitely been true for me- I don’t mean it to be discouraging. I mean for it to help us focus on our priorities. We can’t do all the things all the time. It took me a while to incorporate a healthy lifestyle in my life. I made small consistent changes that have helped me live healthier and feel better. There were many days I struggled to be consistent. Days were I was tempted to not workout, take care of my self care, or eat a lot of food that wasn’t going to nourish my body or serve me.

It is hard and a challenge to stick with things with how chaotic our lives can be. Once I finally set my boundaries- I was able to consistently hit different areas I was working to be consistent with. I had many struggles getting there though. So be patient and keep being mindful and aware. It will come along, don’t give up. Don’t let things slip- be persistent and work through the challenges. It is worthwhile but it isn’t always easy 💜

This has become part of my accountability plan. I don’t want to miss twice because twice, turns into three times, then a week and so on. As challenging as it is, if I don’t remind myself of this and my goals it’s very easy to have weeks go by.

It can definitely be a struggle, but I’ve been living this best I can- whether for workouts, healthy meals, or just in life in general. One can happen- we all miss one eventually. I’ve also had where I will continue to let it slide and days become weeks, and that’s what I’m trying to get away from during this time.

Sometimes it takes showing up messy and imperfect to make progress. Some days it doesn’t look how we imagined, but it’s important to show up.

What’s one goal/habit you’ve been working to not miss twice?

Being a busy woman on the go can be rough. It’s taken time to find different things that work for me to keep me on the healthy path.

Oftentimes when I don’t have a plan for all the things that can take me off course is when I struggle the most. There are so many times that it can happen between work and the kids- I wouldn’t eat healthy the majority of the time. It’s about balance, but I lived that way getting what was easy and convenient for all my meals. I felt so sluggish and weighed down. It just doesn’t work for me to be at my best.

So I’ve made changes and gotten healthier and learned that the time I plan and I’m prepared is when I can be at my best. It's also taken time to see what a healthy, balanced lifestyle looks like for me. I’ve put together some of the ways that help me stay on course throughout a busy day in the latest blog post.

Hint- smoothies of course made the list, such versatile goodness that can be mixed up all the time to prevent any boredom.

What are some of your struggle points throughout the day and staying committed to your desired healthy lifestyle?

https://www.sparkleupbuttercup.com/single-post/managing-the-busy-on-the-go-life

Happy Friday!! A little Friday thought to get you going into the weekend.
I am guilty of thinking everything has to be perfect and sometimes that’s even an excuse we use not to start. It’s actually consistent showing up that allows us to progress.
There are days where my workout is meh and my eating isn’t all there and that’s how it is sometimes. The goal is never 100%.
It can be really hard to show up consistently. Don’t let the fear of imperfection get in the way of showing up. We all start somewhere. Show up for two minutes, five minutes, whatever you have. The point is you’re showing up and consistent showing up starts to build habits. Start replacing one meal with healthier options. Keep compounding your habits and goals. Remember this takes time- not the answer everyone wants.
It may not be pretty or perfect every day but we’ll still sparkle as we build our healthy habits. Set the goal easy, attainable, and manageable. We can build five minutes to ten and so on. We start eating one healthy meal a week then build to two, three, and so on.

Benefits to working out are many. It’s great for our mental health, cardiovascular health, bone density, and just our overall well-being! It can be hard knowing how to get into a good routine, what a good workout routine and program look like, and sometimes it’s too easy to skip the workout with life pulling us in all different directions.

We all want to look and feel our best, but it can be difficult to put in the consistent work of showing up and making it a priority and habit. There are a few different ways to layer in accountability- let’s face it, we’re less likely to cancel if our time is set with a friend or a professional. Get a workout buddy, pay for a class, or hire a personal trainer.

If you’re looking to take action on your health goals this will give you the accountability to stay with a set program and make those changes happen. I have several options available to help you meet your goals. I have online programming where you work out from a set program designed for you and your needs, and we check-in at various times depending on the program selected. For those in the area, I have in-person training available in the comfort of your home (can be done outside as well if you prefer a more socially distanced approach). We get a solid foundation and form in place and progress. I also have a hybrid option that allows for in-person and online. A variety of options to meet your comfort, needs, and budget. Shoot me a message, and we can discuss in more detail!

Be the designer of our world… so many times I have felt like the consumer. Days, weeks, even years felt like they flew by and I wasn’t quite sure what direction I was even trying to go in. I was just going with no direction and letting life dictate where I went and what I did. I was reactive and not proactive. When you’re just reacting with no habits or plan, it’s hard to focus on building the life we want to live.

It’s been so important for me to design the life I want to live as far as the direction I’m going on my own personal journey but also my family’s journey. Life will keep you so busy that if you don’t live intentionally and make room for the things we’re working towards, we can get lost.

Design, create, and live the life you want. It’s not built at once. Cultivate small habits that compound into larger processes that keep your life going in the direction you want. Plan your workouts, food, time for your passions, and people and things you care about 💜

Food tips vary across a large spectrum. The best food tip I can offer is find what works for YOUR body and use that consistently. I don't believe theres is one strategy that works for every person (I could be wrong). The most broad advice I could give that probably would work for everyone is less processed foods and more fresh foods. I think that's one that would work for everyone! As far as high protein, low carb, intermittent fasting, keto, or insert any trending topic, the application and usefulness is going to vary. I think it is good to try new tactics, but when trying them really pay attention to how your body is responding. I've posted a new blog post with more information on the website. Let's find what works for each of us and

https://www.sparkleupbuttercup.com/single-post/food-tip-of-the-week

One of the things I look back on and wish I had learned sooner was scheduling self-care. I was so guilty of burning myself out, being sporadic with anything I was taking on, and not taking enough time for just me. I would tell my younger self to make the time and not feel guilty about it. Whats I've gotten better about now is incorporating new things in slowly instead of trying to dive into all ten things on my list at once. It just doesn't work. I learned to start small and build from there. I've made changes over the years and have successfully incorporated taking care of myself and even finding myself again. It's taken diligence and being protective over my me time, but it's also given be passion, joy, and an ability to give more to those around me without feeling like an empty shell of a person. I've had to learn how to plan my time and find ways to build slowly, so I can be successful instead of unsuccessful like before. I encourage all you busy ladies to take even 2 minutes and do something you enjoy and that brings you life. The goal being short because it's typically more achievable than trying to dive straight into an hour.
More on the blog.
https://www.sparkleupbuttercup.com/single-post/self-care-for-the-win
So do the self-care so you can

Just a Monday reminder for all of us... don’t wait til tomorrow if you can do it today. It’s tempting and easier to say I’ll just wait until ______- insert whatever you’re waiting on. I’ve been guilty of this and had to learn- even if it’s not what I expected or how I wanted it to be- I have never regretted starting in that moment. It gave me momentum once I started, even though far from perfect, and I was able to build from that and work through it. Whether getting back into a workout routine or eating habits. It’s even applied to bigger things in my life. I want everything to be just right and have held myself to a high standard. Truth is sometimes the best way to get to the standard is to fumble though it and learn as you go and accept that we all don’t have it all together from the get go.

I’m in the midst of starting a new job and trying to find my way back to many things that were habit for me from exercise, food, business, etc. I’ve gotten in my own head and struggled with wanting to wait for better timing. Better timing isn’t just ahead. The time won’t be just right a day, a week, or even a month from now. It’s a busy time of life and things will keep coming up with kids, family, work, and so on. It’s been a struggle, but I’m learning. So don’t wait until tomorrow, a month from now, 3 months. Make a plan to start today! What are you putting off- maybe we can help and encourage each other 😊💜

It’s been a different kind of week. Took some time off training and everything in general because our sweet Frenchie had her puppies. It was like having newborns again- the sleep deprivation was real. Hopefully things are settling down some- still a few speed bumps, but I was still able to get my work out in and refocus on some things like healthier eating. Worth it, but as it says- here’s to getting back in the grove!

It can definitely be hard to do all the things when things are crazy. Breath and get back to some sense of normalcy and then don’t hesitate to get back in your routine. I’m not upset I had to take the week off. I was probably expecting things to be a bit smoother than they were, but reality is they weren’t. I didn’t get discouraged- I focused on the important things, and I’m getting back into my routine as I’m able. Life sometimes doesn’t go as planned, and it’s ok. Breathe and get to a place where you can get back to your goals and healthy habits. Don’t get discouraged for what you feel you didn’t do. Focus on doing what you can. Here’s some pictures of the little stinkers that have been keeping us going- they’re pretty precious ❤️😍

Let’s talk habits.... whether we’re talking about fitness, nutrition, etc. If we don’t build habits into our lifestyle, especially as women with a to do list a mile long, we will struggle to consistently do things that take care of our health or help us make changes in our lives. It’s too easy to get pulled in different directions when we don’t have healthy habits in place. It’s easy and great for motivation to get us started, but it really is the formation of good habits that keep us on track. That involves planning and self awareness to keep on track. What’s one habit you’re trying to build into your life? Let’s see if we can help each other and give feedback on how we can be successful with building a new healthy habit into our lives! 😁

Let’s sit and talk a min- with my trusty and adorable sidekick, Bentley. She also wants to help spread the word. 🐶 There’s a new blog post up looking at weight loss and some key take always for long term success. Main takeaways- focus on healthy and nourishing foods. Make sure you’re not going overboard on the calorie deficit and massively intense workouts. A few other key points in there for you 😊 what are some things you think weight loss involves? I’m curious to hear as I’ve had some ideas about what I thought would be true.

https://www.sparkleupbuttercup.com/single-post/how-to-lose-weight-this-year

Tuesday Tip... ever feel the weight of being pulled in so many directions?? If you’re wanting to find time to workout but having trouble with it because of kids or schedule, there are ways to work with those challenges! Don’t get discouraged. Here’s some ways that can help.

*if your younger kids are on a consistent nap schedule, schedule your workout time for 25 min at least- need a warm up and some post stretching. I know we all want to do as many things during this uninterrupted time- this counts as self care 💜

*if you have older kids than can help- a special treat or small amount of money could get you some help and supervision while you workout.

*move in small increments throughout the day. Only have 10 min use it! Take a short walk- it will refresh you. Or do some body weight moves- 3 rounds of squats, 2 rounds of push ups, and hold a plank for 30 seconds. If you can do a couple of these throughout the day it’s better than not moving at all 😊

*commit to finding the best time to workout. Whether it’s your crazy schedule or the kiddos- it can take some time but there is a way to commit to a workout in all the chaos! Be patient as you work through finding that time- it can be difficult at first so be prepared and keep at it.

*ask for help. Whether your partner, friend, or family- a lot of people are willing to help, we just need to ask. Be flexible- working out in the evening can be rough, but it can be done!

Hope these tips help encourage you as well as help you think of some ways to take care of yourself and move your body.

Happy Monday! Monday’s can often be seen as rough and often dreaded. 🙋‍♀️ been there before. Not all Monday’s are bad though. Remember do what you can today, and it’s a great day to start the week strong and carry over great things throughout the week 😊 Today I am focusing on planning the week and making sure I stay on task during a busy week of work, kiddos, and all the other responsibilities 💜 Having a plan helps me stay on task, otherwise my attention can go to all the other five million things that weren’t in my intentions. Then the week is over, and I haven’t worked on what I’ve identified for me to have a successful week. It’s one thing to get off task because of life... it happens, but another thing to let all the tasks dictate your life and direction. What’s one thing you’re doing to sparkle on this Monday?

The New Year is quickly approaching! You don't need to wait until then to start looking at your goals. Get ready for 2021 and stay consistent with your goals with these tips. What are you working on for 2021?

5 Tips to Keep your Momentum Through the New Year We all look to start the New Year strong. Our fire is lit and we're ready to go! This year we're finally going to eat healthier, work out every day, and keep the extra weight off. Then February comes, and we're losing that fire fast. It's easy to get lost in the chaos, especially as we become busy.....

As we’re getting ready to start the New Year, many are looking to get back on their health and wellness journey. I’m offering my services to help you reach your goals- whether it’s getting in a consistent workout routine to feel your best, improving your nutrition, or trying to shed some extra weight- I got you! I’m doing free consultations to help you see if this will be a good fit. I provide in person, online, and hybrid training (a combination of in person and online) to meet all your needs.

As a busy mom and working , I’ve learned tips and tricks to maintain a healthy lifestyle while keeping up with the demands of the busy life of a woman. I provide you the accountability and motivation you need to keep you going because let’s face it, sometimes our own motivation disappears in the piles of laundry, kids begging to be fed, and meeting all the other demands we face as women whether working or manning the full time mom job.

Sparkle Up Buttercup is focused on empowering women on their health and wellness journey by inspiring and teaching about healthy lifestyles. I help you to build every day habits that lay a strong foundation for success towards the goals you’re trying to reach. We work together to overcome all the obstacles that come our way. Let’s sparkle and shine our way through the New Year!

Contact me to find out more information and to set up a consultation. I look forward to working with you!

Sparkle Up Buttercup updated their website address.