This post is a snapshot of a recent discovery call that I had with a woman who was desperate to find herself again. I want to share these pearls with you because these simple interventions are foundational to achieving that goal.
Can you relate to this conversation?
I recently had a discovery call with an amazing woman who runs her own business from her home and is also CEO of the household and a mom to three kids.
Her HUGE goal is that she wants to feel good in her own skin again! She also said she wants to lose weight and look really hot!
I LOVE THAT!! Honesty! Who doesn’t want the above goal!?
She went on to describe to me that she has no idea what to eat because nothing feels good when she eats and everything feels completely overwhelming.
A friend recommended she start HIIT training two days per week and jogging to lose weight.
She started this her energy AND mood sank even lower.
Here is what I shared
More energy and a better mood leads to weight loss and makes weight maintenance effortless. I would like to share with you four big rocks that are completely free that will lead you towards your goal of feeling good in your own skin again.
When the body functions sub-optimally, energy will dip and so will your mood.
Better mood=less and less emotional eating, which helps with weight loss
Ask yourself these questions:
1. When is the last time I drank water?
Water is foundational to detoxification, digestion, efficient muscle contraction, AND relaxation. It is also Integral to the body’s ability to absorb and assimilate minerals, vitamins, amino acids, glucose, and other substance.
Here are some tips:
Sip it throughout the day
Add a pinch of Celtic sea salt to help the water get into the cells
Drink at least 1/2 your body weight in ounces of water per day
Try naturally flavoring water with fruit
Next time you feel hungry, have a glass of water and then check-in 20 minutes later to see if you are still hungry.
Thirst and hunger centers are located in the same area of the brain so staying well hydrated will help you not to overeat.
2. How is my sleep?
Lack of sleep suppresses the hormone that makes you feel satiated, leptin, and increases ghrelin, the hunger hormone leading to increased appetite
Chronic lack of sleep leads to weight gain. Prioritize sleep if want more energy and a better mood.
Sleep is when you heal and detoxify. The last 4 hours of sleep are when your body goes through its deepest detox. Remember that many toxins are stored in our fat cells. In order to detoxify, we need sleep
Here are some tips:
Better good sleep at night begins in the morning. Natural light is uncovered (no shades) eyes first thing in the morning, when you wake up… helps to boost cortisol.
Naturally boosting morning cortisol really creates a naturally energizing response.
Cortisol will dip throughout the day as long as you are not exposed to too much blue light at night in order to produce melatonin (our sleep hormone).
Avoid eating within 2 hours of bedtime, which disrupts our sleep because the body is busy digesting food.
Maintain a healthy blood sugar balance which will aid in deep, restorative sleep.
3. When is the last time I was in nature?
Nature therapy is a REAL thing. I would love to travel deep into the woods daily BUT that is not a reality for most of us. SO… you can get a similar effect by simply grounding yourself in the grass, and touching a tree. Doing a 10-minute walk around your yard barefoot before/after meals will massively reduce stress. This will help you to better digest your food and absorb your nutrition. THIS IS HUGE!
Dr. Gregory Bratman’s group out of Stanford published several papers documenting the effect of walking in nature as decreasing anxiety, rumination, and negative feelings as well as increasing performance on cognitive tests.
INTERPRETATION…
Boosting mood = less stress eating = weight loss
Increasing cognitive performance = fewer feelings of overwhelming = less eating hyper-palatable foods to release dopamine and calm feelings of stress.
The above equations have many cofactors BUT the overriding equation carries huge weight! (No pun intended).
Here are some tips:
Take your shoes off and walk around your yard before eating
Look into purchasing a barefoot shoe, like Vivobarefoot (use code MHEALTH10 for 10% off) and wear them on a hike with the kids once per week.
Go out and touch a tree, seriously, just touch the bark. Feel the leaves on a plant and enjoy that calm.
Stress decreases nature… ground daily to boost energy and mood.
4. When is the last time I moved actively… increased my heart rate and breathing?
Movement is the absolute foundation of my Resilient Mama Method. You can be eating the PERFECT diet, but if you are not moving, you will not achieve your full potential.
Moving if are not moving in alignment with what your body needs, then you could actually do your body more harm than good. HIIT training and boot camp fitness are very popular, but if your body is coming from a stressed-out state, adding more stress will actually cause weight gain.
Here are some tips:
Begin with the fundamentals: walking and bodyweight exercises
Focus on reconnecting to your core and pelvic floor. Check out my FREE Core Integration Series.
If you need more guidance, I also offer a Total Body Core and More 14-week program.
Remember mobility should be thought of as necessary daily hygiene that keeps us active. Make sure you are stretching.
When in doubt, reach out! A solid movement routine can literally transform your health!!
If you are suffering from adrenal fatigue or exhaustion, do NOT put yourself through HIIT training. It will cause weight gain
My goal for this new client and all of my clients
Is to empower! I want to pass the power from me to you. When you are empowered with knowledge, it reduces stress and improves your follow-through.
Just remember, if you are struggling right now… start with the basics, the fundamentals and keep moving forward.
XX,
Amy
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