Always Something

So often in the health and fitness industry, we get stuck on this “all or nothing” idea. We mess up and so we decide to hit the pause button until we can jump back in. For example, have you ever heard or thought yourself any of the following…

“Well, I just ate three slices of cake so there goes my diet for the week – guess I’ll have to start again on Monday.”

“When the New Year comes, that’s when I’ll start trying to lose weight again”

“I was doing really good on my program but then I got sick. I’ll start again next month when I’m better.”

“Things are really crazy right now. I just started a new job and my dad is in the hospital. I need to push pause on a few things right now and I’ll start exercising again when I figure out my new schedule and my dad is doing better.”

Those are just four examples of the MANY statements I could have listed. Now my question to you is – why? Why do we treat our health journey as if we have to be all in, doing 100% perfect, or else we have to hit pause? So often we either aim to be “all in”, doing everything we are “supposed to,” or we make a mistake and throw in the towel.

When does that work in other areas of our life? Let’s replace some of those statements above with parenting, for example. You could replace it with anything you want – being an employee, a spouse, a student, a friend, a neighbor, your religion, learning a sport or musical instrument, etc.

“Well, I just lost my temper with my kid. Guess I better leave for the rest of the week and I’ll start being a parent again on Monday.”

“They can handle themselves the rest of the year, I’m feeling pretty tired of trying to parent. When the New Year comes, that’s when I’ll start being a parent again. ”

“I was doing great at this parenting thing but then I got sick. My toddler will just have to fend for herself until I get better.”

“Things are really crazy right now. I just started a new job and my dad is in the hospital. I need to push pause on a few things right now, and I’ll start being a parent again when I figure out my new schedule and my dad is doing better.”

Put in a sentence that way, those excuses just seem really silly! You don’t get to push pause on being a parent. Once you’re a parent, you’re always a parent! Some days you may feel like a better parent than other days. When there’s a lot going on, you may need to ask for help, or have the kids pitch in and help too. You may not be cooking a gourmet dinner when you’re sick, but you also aren’t going to let your toddler starve!

Parenting isn’t “all or nothing” – it’s about constantly doing the very best you can. You’re always somewhere on the spectrum of “today I kept my kid alive” and “world’s best parent.” As much as we’d like to be “world’s best parent” every single day, that just doesn’t always happen. And exercise and nutrition are the same way!

Our health habits follow a similar spectrum. If 1 is doing only one positive thing each day, and 10 is perfection, more often than not you are going to be somewhere between that 1 and 10 during any given stage of your life. If you’re at a 3 — the point is, you’re at a 3! And that’s two whole steps higher than a 1! Don’t throw in the towel and head back down to 0 just because you’re not at a 10! And then when dad’s out of the hospital and you get used to your new job, maybe you’re able to bump it up to a 4, or a 5. The point is, you’re always doing something. 

Remember, we are aiming to build a lifestyle here. And in life, no one is perfect. At different weeks, months, or years, you may be at a different level than previous weeks, months, or years. And that’s okay. The key is that you throw away the pause button, you ditch the all or nothing mentality, and you move forward with a new focus: always something, always something, always something. No matter how big, or how small, always something.

Black Bean Soup

Love this black bean soup recipe from “Our Best Bites.” I was pleasantly surprised by both the taste and the satisfaction I felt after our meal the first time I cooked this soup. It’s a vegetarian dish, but don’t let that stop you – it’s one of our go-to favorites especially on those cold fall/winter days!

This recipe has a great protein and veggie base. To round out the meal we often add a little bit of shredded cheese on top (fat) and a side salad or a steamed veggie.

Ingredients

1 Tbsp olive oil
3/4 cup diced carrots
3/4 cup diced celery
4 cloves garlic, roughly chopped
2 cans (15 oz) blacked beans (drained and rinsed)
1 (3.5 oz) can diced green chiles
2 (15 oz) cans low sodium beef broth
1 tsp salt
1/8 tsp back pepper
1/2 tsp chili powder
1/4 tsp cumin
1/2 tsp dried oregano
1 bay leaf
1 lime, juiced
Optional toppings: chopped cilantro, shredded cheese, additional lime wedges

Instructions

  1. Heat olive oil in  large stockpot over medium heat. Add carrots, celery, onion, and garlic and cook for 4-5 minutes
  2. Add the black beans, chilies, and beef broth. Stir to combine and then add spices and bay leaf. Simmer uncovered for about 20-25 minutes or until carrots are tender. Remove from heat. Remove bay leaf from soup.
  3. Use an immersion blender to purée the soup to desired consistency (or transfer in batches to a blender but be careful, it will be hot!)
  4. Squeeze in the juice from one lime and give another stir or pulse to combine
  5. Serve in bowls with desired toppings

At Home Workout Opportunity

As many of you know, the last day of this session is next week on February 21st and the next session of fitness classes will not start until March 5th. Although we won’t be able to hold class over those two weeks, I definitely do not want for any of you, is to regress after all the amazing progress each of you have made!

As a solution, I have designed a series of 15-20 minute workouts you can do right in the comfort of your own home. You can sign up to have these workouts sent to you via email over the next two weeks here.

For those who aren’t able to attend the fitness classes in Thayne, this would be a great option for each of you as well! Anyone can sign up for these workouts, regardless of if you attend the weekly fitness classes.

Star Fitness At Home Workout Program Breakdown:

Cost: $20
What’s included: 10 workouts + videos for each move
Workout type: Some will be body weight only, others will use weights. Workout formats will vary daily, just as they do in class.
How to register: Use this link
Dates: Feb. 22nd – March 5th (sign up anytime before then)

I’ve designed these workouts to be simple, quick, and efficient. They will give you a phenomenal workout in a short amount of time, and just like our classes can be modified to fit any level of fitness.

Please, please, please take advantage of this opportunity over the next two weeks! You have all worked so hard to get to where you’re at and I want each of you to be able to maintain that progress and continue to improve.

Finding the motivation to get up and do your own workout can be difficult, and I’ve tried to make it easy for you by laying everything out and sending it right to your inbox on a daily basis. Plus you still have accountability because I ask for a report on each workout after you’ve done it!

Let me know if you have any questions! Don’t let all that hard work go to waste!

Nutrition Guide

Exciting news!!! I will be releasing a personalized nutrition guide that will be available as a 10-week online subscription. The sign-up form is at the bottom of this post! Here’s what the nutrition guide will include:

  • A weekly email with a nutrition principle and specific step-by-step assignments to get started and work your way through the week
  • A weekly follow-up email to see how you’re doing and serve as a “check-in” point for the weeks progress
  • Tracking sheets to keep you accountable and measure progress
  • Bi-weekly assessments to monitor results and further accountability
  • Goal setting
  • Ability to ask specific questions, address individual concerns, etc. as they come up

I tell those who come to the weekly fitness classes all the time – you can work out for an hour a day, but the other 23 hours in your day matter too! Exercise is important, but nutrition also plays a vital role to your overall health and fitness. This guide is a perfect fit if you’ve been wanting to do any of the following…

  • Lose weight
  • Have more energy
  • Live a healthier lifestyle
  • Fit into your clothes
  • Take better care of your body
  • Feel more confident
  • Take better control of your nutrition choices

Or if you fit into any of these categories…

  • Brand new to nutrition, don’t know where to start
  • Experienced with nutrition but need some extra help
  • Did well with nutrition in the past but have let things go
  • Anywhere else on this spectrum

Anyone can sign up for the email subscription, regardless of whether or not you participate in the fitness classes here in Star Valley. So if you’re unable to come to weekly classes but you’d still like to make some lifestyle changes, or if you’ve got a friend or relative who fits into one of those bullet points above, spread the word! The more the merrier – you can follow up with what you are learning together and support each other in your goals.

As part of this guide, you will be setting specific goals related to your personal desires and motivations. I have worked hard to set up this guide to give you the best results possible. This is why the weekly emails include tracking and accountability forms, as well as bi-weekly assessments, in addition to the nutrition principles.

The total cost for the 10 weeks is $80. If you would like to have a bonus workout sent to you each week to do on the weekend (or anytime) the cost is $100. To subscribe for the emails, please fill out the form below. If you have ANY questions, please send an email to starfitness.co@gmail.com and I would be happy to answer them!