Boundaries

I talk a lot about breaking through your own boundaries, but part of that means you have to set some in the first place.⁣⁣
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If you constantly put other people before yourself, it‘ll most likely lead to resentment.

⁣⁣Sometimes we forget that it’s ok to say “no”. Sure, it can feel a little uncomfortable. Especially if you’re determined to stick to your goal and saying “no” makes you feel bad. But sticking to your word can actually help you feel more empowered.

Remember, giving into pressure to spare someone else’s feelings isn’t fair to you either. This is YOUR life and it’s up to you to live it in a way that makes you feel happy about your choices.

I always remind my clients “It’s ok to be selfish in regards to your fitness, so that you CAN become better for the people you love, serve, and want to be around.”⁣⁣
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You don’t have to be rude in the process, but start making better choices for yourself based on how YOU truly feel.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Self Sabotage

Self Sabotage…⁣⁣
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𝐈𝐝𝐞𝐧𝐭𝐢𝐟𝐲 𝐰𝐡𝐞𝐧 𝐢𝐭 𝐡𝐚𝐩𝐩𝐞𝐧𝐬 𝐭𝐡𝐞 𝐦𝐨𝐬𝐭.⁣⁣
When or where do you notice yourself wanting to self sabotage? At night? When stressed? When you’re not seeing the progress you want? Etc. Where’s your confidence in those times as compared to when you are taking amazing care of yourself?⁣⁣
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𝐒𝐞𝐭 𝐫𝐞𝐚𝐥𝐢𝐬𝐭𝐢𝐜 𝐞𝐱𝐩𝐞𝐜𝐭𝐚𝐭𝐢𝐨𝐧𝐬.⁣⁣
When you set unrealistic goals it just leads to unnecessary stress to an already challenging lifestyle change.⁣⁣
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𝐋𝐞𝐭 𝐠𝐨 𝐨𝐟 𝐭𝐡𝐞 “𝐚𝐥𝐥 𝐨𝐫 𝐧𝐨𝐭𝐡𝐢𝐧𝐠” 𝐦𝐞𝐧𝐭𝐚𝐥𝐢𝐭𝐲.⁣⁣
You can keep making progress without an “all or nothing” mentality. Try to not be so rigid and let extremes dictate your diet.⁣⁣
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𝐓𝐡𝐢𝐧𝐤 𝐩𝐫𝐚𝐜𝐭𝐢𝐜𝐚𝐥𝐥𝐲 > 𝐨𝐩𝐭𝐢𝐦𝐚𝐥𝐥𝐲.⁣⁣
Stop criticizing yourself for every little thing. There’s no need to put yourself down in the process. Do your best with what you can.⁣⁣
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𝐏𝐫𝐚𝐜𝐭𝐢𝐜𝐞 𝐬𝐞𝐥𝐟 𝐥𝐨𝐯𝐞 & 𝐬𝐞𝐥𝐟 𝐜𝐚𝐫𝐞.⁣⁣
Replace those behaviors with anything that is convenient, positive, and enjoyable. Call a friend (yes- on the phone), go for a walk, stretch, meditate, do anything that will shift you away from the negative space of self sabotage.⁣⁣
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𝐆𝐨 𝐢𝐧 𝐭𝐡𝐞 𝐨𝐩𝐩𝐨𝐬𝐢𝐭𝐞 𝐝𝐢𝐫𝐞𝐜𝐭𝐢𝐨𝐧.⁣⁣
Trust yourself that you can do this!

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Wrestling With Weight Gain?

I heard somewhere that people gain an average of 5 lbs over the holidays…⁣
Is that a true statement? ⁣Meh, I dunno.⁣
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But if you’re feeling a little uncomfortable, use a few of these tactics before jumping straight into a three day detox.

Write down your why and reflect on it (a lot).

Set habit goals and check in with them daily.

Organize your closet and pull out all your favorite outfits.

Buy new clothes that make you feel confident.

Refocus on the awesome things your body can do!

And lastly, do more of what truly makes you happy.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Coaching Check-Ins

Ever wonder why coaches want you to check-in each week?
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It’s part of the accountability process. Weekly check-ins create accountability and only take little time.⁣⁣
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You deserve time and energy dedicated to your goal. At the end of the day, you’re only hurting yourself if you’re skipping check ins.⁣⁣ We’re here to help.
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When you miss check-ins, your coach isn’t getting the info on a consistent basis to make adjustments and keep you progressing.

As a coach, I definitely want to know what’s going on because chances are I’ve been there too and I want to be able to give you the tools to work through it. ⁣⁣
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I want you to have a plan and a goal to work towards so that we can be effective with our time together.

It’s never perfect, but the clients who have the best success are the ones who have stuck with it through the ups and the downs. No guilt or shame.⁣⁣ I’m always here, on your team, and I want to see you succeed!⁣
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Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Motivation

Want to know a secret? I’m not always motivated…⁣⁣
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Motivation is something that’s in someone else’s control. Discipline is something that you have to control.⁣⁣
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Sure, there’s definitely a time and place to get pumped up by a YouTube video, Instagram post, podcast, conversation at the gym, etc.⁣⁣
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Motivation should be the smallest thing we rely on to reach our goals. Relying on the highs and lows from other people will only take you so far- it’s short term.⁣⁣
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Go intrinsic. Discipline your mind. Set an intention for the day. Have a plan for your nutrition and training. And stick to it regardless.⁣⁣
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True motivation comes from within you.⁣

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Stress

Stress… we can’t avoid it, we all go through it, and we’re all responsible for how we respond to it.⁣

A lot of us tend to sabotage when we’re stressed out… and holidays can bring a lot of that!⁣

Remember, indulging in cookies may bring you a little relief but it’s not going to manage your overall stress.

So here’s four things to consider:

1. Your Attitude ⁣

We all have the ability to choose positivity. Is that the easiest choice? No. but it’s Still

a choice.

2. Your Training

If you’re Stressed, go to the gym! lIfting can help reduce stress, anXiety, and even depression.

3. Your Nutrition

If you’re body is physicalLy stressed from poor nutrition, you’re actually more lIkely to get hit with sickness & burnout.

4. Your Rest

It’s part of the program! Make time to unplug, and even enjoy some New hobbies. Having an outlet will help you handle stressful situations.

When stress hits, don’t give up all the things [training, nutrition, mindset] that make you feel your best, just give yourself some grace while staying accountable to your goals. ⁣

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Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Feel Like Quitting?

When you feel like quitting, think about why you started…

𝐅𝐢𝐧𝐝 𝐲𝐨𝐮𝐫 𝐩𝐞𝐫𝐬𝐩𝐞𝐜𝐭𝐢𝐯𝐞.⁣⁣
Weigh out the positives of each swap… things like more vitamins, more nutrients, more volume for less calories, etc.⁣⁣
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𝐒𝐞𝐭 𝐧𝐨𝐧-𝐬𝐜𝐚𝐥𝐞 𝐠𝐨𝐚𝐥𝐬.⁣⁣
AKA the processes you can execute daily. Nutrition, training, steps, water, etc… If all of those are on point, then it’s my job to adjust the plan and keep you progressing.⁣⁣
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𝐂𝐞𝐥𝐞𝐛𝐫𝐚𝐭𝐞 𝐲𝐨𝐮𝐫 𝐰𝐢𝐧𝐬…⁣⁣
Be realistic about your struggles, but celebrate the wins. Beating yourself up for being imperfect will only make you feel discouraged because you’re just focused on what’s 𝘯𝘰𝘵 working.⁣⁣
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𝐑𝐞𝐜𝐨𝐦𝐦𝐢𝐭 𝐭𝐨 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟.⁣⁣
Always go back to your “why” to make sure you’re still connecting with it, and write it down. Make it strong because at the end of the day, nobody is making you challenge yourself ya know?⁣⁣
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𝐌𝐚𝐤𝐞 𝐭𝐡𝐞 𝐝𝐞𝐜𝐢𝐬𝐢𝐨𝐧 𝐭𝐨 𝐣𝐮𝐬𝐭 𝐬𝐭𝐚𝐫𝐭.⁣⁣
Start making the best choices everyday and let them compound. The more you do it, the stronger you’ll feel, and the less temptation you’ll have to act out of alignment with your goals.⁣⁣
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Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Travel Tips

Stop what you’re doing and save this if you’re traveling for the holidays!
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𝐇𝐚𝐯𝐞 𝐚 𝐩𝐥𝐚𝐧… pack foods like protein bars and powders, jerky, or tuna packs if you know finding good food will be challenging. If you just wing it, it’ll be much harder, so plan ahead.⁣
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𝐁𝐞 𝐫𝐞𝐚𝐥𝐢𝐬𝐭𝐢𝐜… you probably won’t have all the same food options as you would at home. And IF your hotel has a gym, the equipment will probably be limited compared to your home gym. Make sensible choices with what you’ve got.⁣
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𝐒𝐡𝐨𝐨𝐭 𝐟𝐨𝐫 𝐦𝐚𝐢𝐧𝐭𝐞𝐧𝐚𝐧𝐜𝐞… with training and nutrition.⁣
Chances are you’re not going to have any massive gains or weight drops while traveling, so aim to keep everything at status quo. If you can get in a workout, great, if not, it’s not the end of the world. If you’re currently eating 3-5 meals a day, maybe take it back to 3 square meals while traveling.⁣
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𝐁𝐮𝐢𝐥𝐝 𝐢𝐧 𝐚𝐜𝐭𝐢𝐯𝐢𝐭𝐲… excursions, exploring, or even walking to the places you go will help keep your overall NEAT (non-exercise activity thermogenesis) higher. Plus, staying active is a fun and easy way to stay balanced!⁣
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These aren’t ground breaking tips, but they are simple and practical and sometimes that’s all you need.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Self Doubt

So you’ve decided to level up and make better decisions for yourself.⁣..
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There’s going to be resistance along the way.⁣
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You’ll be tested and you’ll question why you’re making these changes as they add more work to your already busy schedule.⁣
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You’ll feel like your life got harder because you’ve decided to follow this new path, but you have to keep pushing past the doubt.⁣
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Don’t let your doubt win and make you give up all the things that make you feel your best.⁣

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

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Habit Triggers

If you’re trying to change (or create) a new habit, give yourself a trigger. ⁣
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𝐓𝐡𝐢𝐧𝐤 𝐚𝐛𝐨𝐮𝐭 𝐡𝐚𝐛𝐢𝐭𝐬 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐜𝐡𝐚𝐧𝐠𝐞:⁣
Snacking mindlessly in the kitchen.⁣
Flopping on the couch after work.⁣
Living on coffee all day.⁣
Scrolling through your phone…⁣
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𝐏𝐢𝐜𝐤 𝐨𝐧𝐞 𝐚𝐧𝐝 𝐝𝐞𝐜𝐢𝐝𝐞 𝐰𝐡𝐚𝐭 𝐲𝐨𝐮 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐫𝐞𝐩𝐥𝐚𝐜𝐞 𝐢𝐭 𝐰𝐢𝐭𝐡…⁣
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Maybe you:⁣
Stick a note on your fridge as a reminder.⁣
Put on your fitness tracker to stay moving.⁣
Set a timer on your phone to drink some water.⁣
Create an app limit to stop your scroll.⁣
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𝐀𝐧𝐲𝐭𝐡𝐢𝐧𝐠 𝐭𝐨 𝐡𝐞𝐥𝐩 𝐠𝐞𝐭 𝐲𝐨𝐮 𝐢𝐧 𝐭𝐡𝐞 𝐡𝐚𝐛𝐢𝐭 𝐨𝐟 𝐬𝐭𝐚𝐫𝐭𝐢𝐧𝐠 𝐨𝐫 𝐬𝐭𝐨𝐩𝐩𝐢𝐧𝐠 𝐜𝐞𝐫𝐭𝐚𝐢𝐧 𝐛𝐞𝐡𝐚𝐯𝐢𝐨𝐫𝐬.⁣
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And who cares if it’s public or noticeable or whatever? ⁣
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𝐈𝐟 𝐢𝐭’𝐬 𝐡𝐞𝐥𝐩𝐢𝐧𝐠 𝐲𝐨𝐮 𝐛𝐞𝐜𝐨𝐦𝐞 𝐚 𝐛𝐞𝐭𝐭𝐞𝐫 𝐯𝐞𝐫𝐬𝐢𝐨𝐧 𝐨𝐟 𝐲𝐨𝐮𝐫𝐬𝐞𝐥𝐟, 𝐭𝐡𝐞𝐧 𝐠𝐨 𝐟𝐨𝐫 𝐢𝐭.⁣
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Focus on making your daily habits positive ones because 𝘵𝘩𝘰𝘴𝘦 will compound weekly, monthly, and yearly.

Ready to start your plan and make real sustainable progress towards your goals?

Contact me to snag your spot.

Coaching: Apply here!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com