Viking Vitality

WOD: legs and core. Double dog walk. Studying. Time with clients. Car project and clean up. Dinner and the evening wind down inbound. 🤙🤙

They are so happy I'm home.

WOD: upper body and core. Treadmill. Hanging with my niece. 🤙 Catching up on some studying. Some cleaning done here. Now journal, read, and then chill with family later.

“THESE CHIPS ARE SO GOOD!! I can’t put them down!!” 🫓

“These FRIES!!!!” 🍟

“I COULD EAT THIS ENTIRE BAG OF CANDY!” 🍬

“Well, those bread sticks just WENT” 🥖

How often do you find yourself saying or thinking these things or something similar???

I get it, we have all been there. You sit down at the restaurant and eat the breadsticks or chips and salsa without even thinking about it.

You keep grabbing the cookies, brownies or ice cream instead of the intended fruit cup or protein shake.

You eat the entire bag of chips or candy while mindlessly watching your tv show.

And before you start bashing yourself there’s something you need to know…

IT IS NOT YOUR FAULT!!!

Those suckers are literally designed and created to put you in an additive state of munchies!!!

So what do you do?

Stay in a mindless battle or learn some strategies to help yourself navigate these situations?!

1) Know what you’re eating
•less chewing + low volume = more eating
If you take time to chew it takes longer for us to eat therefore giving our bodies time to acknowledge our fullness feelings.

2) Read your labels
•Companies are sly and will use buzz words in order to make you think these processed & ultra-processed foods are healthier than they are.

3) Check your eating patterns
•Are you grabbing certain foods each time you’re dealing with certain feelings? When we do this often enough we create patterns, habits without even second guessing ourselves.

When checking yourself don’t forget to keep loving yourself. Keep being kind and honest. Keep trying to be just a little bit better each day.

WOD: legs and abs. 1hr treadmill while exercising my brain catching up some educational YT videos. Hit Home Depot with dad. Installed a new ceiling fan in the bedroom, finishing up patching a cart for his grill, then chill time. 😎 🧡

If you're someone whose head is full of self-deprecation, treat yourself as if you are someone you don't "know". The reality in these circumstances is that what you "know" is all that you have ever known yourself to be. And staying in that state of knowing means that you cannot learn and thereby know who you could be.

If you were to treat yourself as someone who is capable, someone who is made in the image of God even with all of your sins and failures, what could you learn about yourself?

The alternative is living in your own self approved hell. If it wasn't approved, you wouldn't allow it.

Best father's day ever! 🧡💙

WOD: I got myself to the gym for some kinstretch work, some back exercises, and the stair climber. Helped dad with the lawn and some house stuff. Brainstormed ideas for my walking stick with Kit. Some mid afternoon reading (12 Rules For Life- Jordan B Peterson). Time to chill with the family and watch Red 2. Delicious dinner on the horizon, and currently enjoying some jasmine green tea. We hitting the beach tomorrow. 🤙🤙

What's your Saturday looking like?

"Bac'n" huh? Well, at least your label isn't an explicit lie, just misleading for anyone not paying attention. Read the damn label people. It's called personal responsibility.

WOD: spending time with family. The H & H crew getting it done! Some families go on vacation; we do projects together. 🧡

20 minute tabata this morning before breakfast. Hot as hell here on the eastern shore. Relaxing for the rest of today. 🤙🤙🤙

WOD: legs and core. 30 min stair climber. Nothing like the work of a good sweat to make you feel alive!

Idk who you are, but it gives me hope and great joy just knowing you showed up. Keep going. You got this! 🤙🧡💪🤗

WOD: morning walk to make up for not walking to the gym because active recovery day. Dogs walked. Packed. Hit BGW. Grocery store. And now family time!

WOD: upper body and core. Double dog walks. Vacuumed and tidied. Laundry. Packed. Study time. Client time. Paid attention to those hunger cues 😉. Set up for tomorrow morning to bang out what needs done. Ready to hit the road tomorrow to visit my daddy! 🧡💙

WOD: legs and abs. Double dog walk. Study time. Grocery shopping and errands. Laundry. Put some food away for later. Dishes. Time with clients. Time to shower and settle it down for reading time. 📚 🤙

If you think you'll sleep when you're dead (aka, it's not important), and/or you struggle with sleep guess what...

We need sleep for:

-clearing out waste products (especially in our brain);

-regulating our metabolism, including helping to manage our blood sugar and lipids (the stuff your doctor looks at when you do a “cholesterol test”);

-regulating our hunger and appetite;

-a healthy cardiovascular system, including blood pressure;

-balance and coordination (which helps prevent falls and other accidental injuries);

-bone health;

-physical repair, including DNA repair (which helps decrease cancer risk);

-managing pain and inflammation;

-kidney function and fluid-electrolyte balance; and
respiratory health, including managing asthma or lowering our risk of upper-respiratory tract infections (URTIs).

Ready to get better Z's and reach your fitness goals? Let's chat!

I had an amazing time at the WV Renaissance Festival yesterday! Great music and people, dancing with new friends, great weather, and fun.

At some point there may be video of me dancing... 🫢

WV Ren Faire, let's goooooooo!

Plenty of food and water. Stoked to get some awesome entertainment and time out.

WOD: upper body and core. Double dog walk. Smoked meat cooked and processed. Lawn done. Bike inspected. Prepped for WV Ren festival tomorrow. Hair cut. Wise decisions. Gonna sleep good tonight. 🤙

And here I am.

WOD: lower body and abs. Double dog walk
Studying dine. Newsletter out
Working with my kick ass clients. 🤙 Dishes, laundry, meals. Food logged (yes, I often log my food). About to prep meat for the smoker tonight. 🍖