Finding Her Happy Pace

Tomorrow! I am so lucky I got a chance to read this book before it is released. It is something special! My in the pursuit of being and doing more reading enthusiasts... you will want to order yourself a copy! Pre-order your copy today, it's released tomorrow!! 🥳🥳🥳

Tomorrow is release day for my newest book. I really hope you’ll enjoy it. 6.23.20

Hello! I know it's been a minute. I'm doing well, and my hope is that you and your loved ones are all doing well too. 💛

Would you mind doing me a huge favor? It's free and super simple to do, and I promise... there's no catch! Will you subscribe to the AFS YouTube channel? Bonus, it's where you'll also find all of the awesome at-home workouts they've been posting (like circuits and yoga), great health information chats and interviews, mobility tips, meditation, and the podcast too! Subscribing is a simple way to help in a big way. And it means a lot to me, too. 💙 Thank you! ☺️

Stay safe and stay well!

AFS After Hours

I know, I haven't posted very consistently here! More on that another time. ☺️ But let me break that little streak of silence to share a thought that crossed my mind this morning as I was working out. For many, exercise is a means to an end result (for ex: weight loss, smaller body/size, when life can officially begin and I will love my body/myself). So, exercise is looked at as a "have to", the necessary "evil" that gets us to those . This morning I woke up already thinking about my list of to-dos for the day. Meal prep. Teacher prep for the week ahead. Put away my winter decor. Laundry. Finish watching Love is Blind on Netflix (ugh... WHY 🤦🏼‍♀️🤷🏼‍♀️😆). Without much thought or contemplation, I got out of bed and put my workout clothes on because I knew heading to the gym to get my body moving and my heart rate up would fuel my busy day and put me in a better mind space. I found a 30 minute treadmill workout on pinterest (something to break up the monotony and push me a bit) and off I went to start my day. The difference between "have to" and "get to" or "need to" and "want to", I believe, is what is changing my relationship with exercise, food, and my body overall. If I could challenge you to make one tiny change this week, it wouldn't be regarding what you eat or how you move your body (although, I'm sure, it would impact those two things). I would challenge you to reframe the approach and the words you tell yourself about why it's important for the NOW, not the later... and why it’s important for YOU, not the rest of the world and all their crazy expectations. 💛

Have a great Sunday!

One of my February goals is to shop the kitchen first before making my grocery list each weekend. Everything I needed for this recipe (garlic, cheesy cauliflower and broccoli bake) I had at home and needed to be used up. Might not look instafabulous, but it gets the job done for the week ahead! 🥦🧄🧀👍🏼

(I don’t follow a diet. Found recipe on Pinterest. ☺️)

Our IA (inner as***le) is just that.
You are always more than. 🖤

THIS!!! I can't love her sentiments enough.

If you're choosing exercises with the sole purpose of making it your weight loss strategy, you're missing out on so, so much.

EXERCISE ISN’T A WEIGHT LOSS PLAN.
I know it’s confusing. Shows like the Biggest Loser teach you that exercise will help you lose weight. But those contestants are exercising for eight hours a day and eating almost nothing.
An hour a day of exercise? Not gonna do it.
So why do I work out so much?
It has nothing to do with weight loss.
I feel awesome when I move my body. I like feeling strong. I like the feeling of accomplishment. I love knowing that in a zombie apocalypse, I’ll survive. Running makes me feel confident, empowered and badass. Lifting weights makes me feel invincible.
If you are exercising only because you think it will help you lose weight, you’re missing out.
I exercise because I love myself. What about you?
PS thank you to the person who sent me this DM! Because it really got me thinking. I know there are a lot of people who believe exercise will make you thin, or that anyone who exercises is trying to lose weight.
Nothing could be further from the truth. You can exercise your body for no other reason than love❤️❤️❤️

Real life - this is the first time I've laced up my running shoes and actually tackled some miles since I crossed the finish line in October. Real life - that's OK. After I finished my half in October, I needed a break from running. I focused on the other ways I enjoy exercising/movement, knowing that when it felt right to add running back into the mix, I would. I don't look at exercise as my weight loss tool anymore. Can weight loss be a byproduct of working out? Absolutely. Is it the main reason I workout? Absolutely not. I look at my workouts as something that keeps me sane and strong. I must enjoy it, including the challenge. If it doesn't fulfill me, what's the point? I needed a break, I took a break, and today felt right to lace up and get some miles under my feet. It felt good. Imagine if more of us changed the way we looked at exercise? Less of a "have to so I can lose weight" and more of a "get to so I can do things that make me feel less anxious, happy, strong, confident, energized, centered, healthier in mind and body". I think diet culture would flip out. And I'm here for it.

When I saw this, I didn't think of a running pace, as perhaps the quote was meant to imply. I thought of life's pace.

The way we tackle life.
The way we face life.
The way we embrace life.

Your life is your life. All the parts. And if you're still wondering what to focus on, change, or chase in 2020... there's no pace requirement to figure that out. And if you do have it figured out but challenges come up along the way... there's not pace requirement to adjust your sails and move forward. You could even pause in-between. That's OK too. Don't let the pressure of the new year expectations make you feel like you have to hurry and figure it all out or that you're falling behind if everything isn’t "just right". There is no one like you. And what this year will need from you can't possibly be determined in it's entirety right here, right now. It's a long, amazing ride. Embrace YOUR pace and all it's parts. You're not behind. You're where life needs you. Where you needs you. 💛

Hi 👋

There are four days left in 2019 and that might have you feeling under pressure, stressed, anxious as you try to figure out exactly what you're going to do differently with your health and wellness beginning on January 1st.

But you're in luck, because you don't need to have a plan in place by the first of the year! You don't need to have a new diet picked out (whispers: actually, you don't need a new strict diet in general, you beautiful, strong, capable human). You don't need to figure out what new workout plan you're going to follow or what new, big physical challenge you're going to take on. You don't need to have your 2020 goals written down in stone. You don't need to make any major decisions about your body if you're still uncertain what's best for YOU. Remember, this time of the year is PRIME for the diet industry to prey off of our insecurities, doubts, FOMO (everyone else is doing, joining, buying _________ for their health, so I probably should too), and desperation for the perfect body. That doesn't mean anyone has to drink the kool aid and have their plan to pursue better health, and however that looks for your mind and body, all figured out before the clock strikes midnight. Now, to be fair (and before people jump in the comments or DM me taking offense because thinking outside of the box is uncomfortable and sometimes causes anger) you're not a bad person if you do have some thoughts in motion! My point isn't to avoid giving thought to personal growth (physically and mentally), my point is that nobody needs to have it all figured about by the 1st of January... or the 2nd, even the 31st. You know, someone wise once said "you just need some time, love, and tenderness"... and I think it's true! Ok, that someone was Michael Bolton, but I think he was on to something. ;)

Tonight as I was driving to yoga, a car quickly swerved in and out of lanes trying to get to the next red light quicker than the rest of us. My thought for the driver - "why are you in such a hurry?" Part of tonight's message during slow flow/yin, ironically (or in perfect timing, depending on your perspective), was about slowing down the internal rush and stopping to ask yourself what you need for the space in between. With another year coming to a close and a new one on the horizon, feelings can become overwhelming. Did I do enough? Am I enough? What's to come? With the start of a new year being notorious for "new year, new me" mantras with a side of new year resolutions, I gently nudge you to stop and reflect on the space in between the mantras and resolutions, in between where you are now and where you're hoping or destined to be. What does that space in between need from you? What do YOU need? A smaller jean size? I don't think it's ever been about the jeans. I think it's more than that. I think you're more than that.

Deep breath. Slow down. Come back to you.

Sending you a virtual hug. You are enough. ♥️

“What if I looked back on my life and saw that what I had spent the most time doing was hating myself?” -Jennifer Pastiloff

That question is worth a double take, isn’t it? 

As we start the last month of 2019, try your best to not get sucked into the whirlwind of measuring and comparing your year based on if you think you’ve done enough vs. what others perceive to have done with their lives this year. All moments have happened and will happen FOR YOU. You’re always worthy no matter the circumstances. ♥️

Shared with LOVE! ☺️💛🥔

Read it as many times as you need. This is for you. ✨♥️

I know this time of the year makes people anxious for many reasons, food being one of them. My trainer shared this article tonight. With love, I nudge you to give yourself some time to read this and an open mind to digest the information it's sharing. Also, I highly recommend Christy Harrison's Food Psych podcast. ❤️

Opinion | Go Ahead. Eat Your Holiday Feelings. Emotional eating is part of being human.

My trainer shared this yesterday. It’s too beautiful of a message not to share. ✨

Have a meaningful Sunday ♥️

It's hard to explain with words, but absolutely positively one of the biggest factors with the improvements to my mindset, energy, and health this year has been my gym and the people inside of it. If I could give one piece of advice to anyone looking to find a gym, it would be to find a place with movements that bring you joy. Truly. If you don't find joy in the workouts you do (and it is possible to feel challenged and joy simultaneously!), they're never going to stick. I wish everyone had an AFS.

That's why I'm sharing this link. My gym has created a forum for it's trainers and members to interact about all the topics that relate to health and wellness. It's been "live" for about a week or so now, but already it's filled with outstanding resources and information, along with great dialog from members. You can access these topics even if you aren't a member! Although non-members can't comment, it's open to the public to read, digest, and take snippets of what you need. Check it out or save the link for later! 💙

Applied Fitness Solutions Member Community Welcome to the AFS Member Community! Although we're all on our own unique journeys, we've found that in order to make the experience as fulfilling and enjoyable as possible, “it takes a village!" So: welcome to our village. This is the place we get together and share experiences, learn new things,...

I have tried to write this post probably five times in the past month. I wanted to talk about how this year I have given up diets, found joy in the exercises that make me feel happy yet challenged, and fallen in love with who I am. But, for the woman who loves words, I struggled to put them together in a way that properly depicted how I have felt and how I've transformed in more ways than what is seen in a picture. Actually, I struggled with posting a "transformation" picture like this because I know they can be just as much of a trigger for some as they can be inspiring. In all honesty, I don't want to be a trigger nor inspiring. I just want to be. That's why, towards the beginning of this year, I scaled back from posting on this blog page quite a bit. As I was figuring out my place with intuitive eating, exercise, and self love, I felt like I owed it to myself to have that space to do so. Since I pride myself on authenticity, I didn't want to post stuff just to post stuff when I felt myself transcending through change. So for many, I get why it was probably perceived that I was struggling in some way. I wasn't. I was just finding my way and doing so for me.

I think I knew today was the day I would finally get my thoughts together and post this when I read my daily devotion this morning. It talked about being content in all circumstances, how "a person who can only be satisfied when there are no disturbances in life will spend a great deal of time being disconnected". That statement brought back flashbacks of when my self worth was dependent upon a number on the scale. I was waiting for a digit to tell me I was worthy. But then my devotional pinpointed what it means to be content, which is "satisfied to the point where I am not disturbed or disquieted in whatever state I am in". Lightbulb. That's me. That's where I've been this year. Because, as it goes on to share, that definition "does not say that I must be satisfied to the point where I don't ever want to change, but I can be satisfied to the point that I am not anxious or disturbed. I desperately wanted, and now enjoy, that kind of peace". For me, that hit the nail on the head. And please know, I don't have it all figured out and I probably never will. I still battle with things, like EVERY HUMAN BEING. I have an anxiety disorder, PCOS, my bed isn't made, my car has crumbs on the floor, and I'm still figuring out my place with wanting to be healthy and strong, yet not wanting to make it my sole purpose and identity. Maybe that's why I share these before/now pictures, too. To show the work I've put forth (and be proud of it), that it is possible to eat intuitively and lose weight, that I am extremely grateful for both my strength and mental growth this year, or that taking the time to make/find/discover/seek peace with your heart and mind is the best dang (hard) thing you could ever do for yourself. There is no finish line for the work I'm doing. It's impossible. I've finally accepted that and, in turn, a lot of weight has been lifted. I enjoy that kind of peace. I wish, actually I believe it for everyone. We are all MORE THAN. ♥️

(for reference - left pic Oct ‘18 to Oct ‘19, right pic March ‘19 to present)

For real. You’re strong. ❤️

I’m so grateful for both. ♥️

Yes I am. Yes you are.

I like this reminder. 💙

Yesterday I got out with the sunrise and tackled my long training run. I had to shorten it a couple miles because I was on a time crunch for a busy Saturday ahead, but knew any miles given were miles well spent. Yesterday was my best long run in years. My splits were super consistent (my last two miles were my fastest, too!) and I shaved at least 3 minutes off of my 6-mile time a few weeks ago. For a split second, I tried to belittle those victories by telling myself that it was a fluke. But I knew better and shut that thought down real fast. The consistency of strength training, putting miles on my feet, and an improved mindset are what made yesterday's miles click. I don't know what next week's miles will bring, but I sure do love how this week's felt physically and in my heart. I am really proud of myself. Yesterday's training got me thinking a lot about how often we belittle ourselves. So often I see a "just" before various efforts or "I know (insert time) is so slow..." etc, etc. I get why we do it sometimes (it’s a strange comfort blanket that “protects” us), but I really want it to stop. Any time you put yourself out there to do something hard, you are winning at life. Any effort you put out into the world that helps make you a little bit better than you were the day before, also makes the world a little bit better than it was the day before. Think of all the things we might deal with on a daily basis. Career/job demands, grief, anxiety, finances, family stuff, raising kids, health issues, addiction, depression, single parent, trying to find "the one", sacrifice, guilt, shame, being the parent of cats that won't do chores while you're at work... and on and on the list could continue. We're carrying so much of that on our shoulders every day, yet we can't pat our own backs and stand proud of our efforts and accomplishments without belittling them somehow. Every way you give back to yourself is an example of strength, inner beauty, and self love. Period. I'm definitely not a psychologist, nor am I Brene Brown (that would be pretty amazing, though). But I love to see people win at life. And that starts inside. 🧡

Hi.
Training for a half marathon is cool beans.
Bye.
🥵🥳🤪🤯😬🤗😏😴

💛✨YES✨💛

LOVE YO SELF RIGHT NOW.
As is.
No stipulations.
Not once _______ happens.
NOW.

(right this *minute... )

💗

Disclaimer: I cheer on everyone. I don't wish anyone bad if they go about things differently than me. This is not a judgement of people. This is me reflecting on and questioning the culture that exists. My opinion might ruffle some feathers. But I told myself that in 2019, I am going to write even more honestly than I have in years past. I don’t mean any harm.

I ended 2018 and began 2019 on a great note. I felt strong, working out came from a place of love, and hey.... I even lost almost 10 pounds from Thanksgiving to the New Year and didn't follow a diet to do it. Freedom, is that you? It felt like it! But then January rolled around and social media/media in general became saturated with all the weight loss/diet lingo, ads, and buzz words. To be expected, right? But still, disappointing to my soul. Because diet culture knows their greatest ally and our greatest enemy.... is our mind. And they'll do everything in their power to make everyone, women especially, feel like THEY AREN'T GOOD ENOUGH. "No more carbs!" "No excuses!" "Don't you want to look better in your clothes?" "You either want it or you don't!" “Workout harder... you ate pizza!" "Lose weight FAST... here’s how!" “HOW BADLY DO YOU WANT IT?!?” You get the picture. Even though I felt in a good place with my personal health journey, it made me really sad and even started to make me question my own progress and the practices I was (am) following. Then at the end of January, the monthly calendar posts began to fill my newsfeed on FB and IG with updates on how much weight was lost or gained that month... and I was totally triggered by them. I wasn't even in a bad place, and I suddenly felt like I was doing something wrong. Then I read the words of women, wonderful, beautiful, STRONG women, as they essentially weighed their success, worth, and if they did enough based on the number on their calendar. It broke my heart. I don't blame them for any of it. This mindset brought on by society is not only problematic but extremely hard to unlearn. This mindset also sells. Big time. That's why I said from the start, I'm not judging people. I'm judging the culture that's laid it's claws into our self-esteem, belief system, and insecurities, and makes us think we won't be good enough until that number tells us so (and even then, we'll still find faults).

If what I've shared bothers you, good. Not because I want you angry at me or you! I want you angry at this culture of diet and weight loss. I can almost guarantee that someone is going to read this and think by NOT making weight loss the ultimate goal and motivational factor of every meal and every workout, I'm some lazy fat girl who doesn't care about her health. Not only is that mindset ignorant, but it's far from the truth. Just because my weight isn’t at the center of all I do does not mean I’m not taking care of my body. I'm no expert, but I don't believe that self-care is dieting. I believe self-care is doing things from a place of love. And the more we speak out about it, the more we change the system that thrives off of our own hatred for our own bodies.

THIS ♥️