<![CDATA[wdwellnesscoaching.com - Blog]]>Fri, 03 Feb 2023 21:19:17 -0500Weebly<![CDATA[​Breaking the Scale-Obsessed Mindset]]>Fri, 03 Feb 2023 19:34:48 GMThttp://wdwellnesscoaching.com/blog/breaking-the-scale-obsessed-mindset

 It’s easy to get caught up in numbers. We often rely on the scale as a way to measure our progress and self worth, but this doesn’t always paint an accurate picture. As I look back at these two photos, my bodyweight is actually the same—but the difference in my physique shows that there’s more than just a number to consider when it comes to your health. Let’s take a deeper dive into how I achieved this transformation. 

My First OCB Competition 
The first photo was taken shortly after I competed in my very first bikini competition. At this point, I was new to fitness and didn't really know what worked for my body yet. So, I followed a typical low calorie "bro diet," relied on cardio and HIIT training to lose weight, and used bodybuilding.com workouts instead of a structured program . This approach resulted in some visible changes, but it wasn’t sustainable or healthy. 

My Transformation 
Fast forward around six years (and one childbirth later!), and you have the second photo—a much different physique! At this point, I had learned what worked for my body and what didn’t. I program my own strength training and include small doses of interval training and lots of walking. My nutrition also changed drastically; instead of relying on strict calorie counting or restrictive diets, I maintained a more balanced approach that allowed me to really enjoy the food I ate on a daily basis without feeling overly hungry or deprived. 

These two photos prove that there's more than just weight loss involved when it comes to transforming your physique —it's about developing healthier habits that are sustainable over time. If you're stuck using the scale as your only measure of progress, now is your sign to start looking beyond the number! Trust me, you'll be much happier if you focus on nourishing your body rather than trying to fit into unrealistic beauty standards set by society and social media influencers. Pursue progress through proper nutrition, strength training, and consistency - not just weight loss!
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<![CDATA[The Power of REST: Releasing Every Sabotaging Thought]]>Thu, 19 Jan 2023 17:56:41 GMThttp://wdwellnesscoaching.com/blog/the-power-of-rest-releasing-every-sabotaging-thought
Have you ever had that voice in your head telling you that you can't do something? That it's too hard, or too late, or that you're not good enough? This is the inner saboteur. The one who sets up roadblocks and stops us from achieving our goals. But what if there was a way to quiet this voice and break free from its grip? In order to move forward with your health and fitness goals, you will need to learn how to wrestle with the most critical person in your life—yourself! Let’s explore how we can use the power of REST (Release Every Sabotaging Thought) to gain control over our behavior and achieve success. 

At times, it may feel like there is an overwhelming amount of pressure when we are trying to reach our health goals. Life can be hectic, and it can be difficult to focus on what matters most—ourselves. When this happens, it's easy for negative self-talk to come into play. We start telling ourselves things like “I'm not good enough” or “I'll never reach my goals”—and these thoughts become our reality. 

The best way to get out of this downward spiral is by taking a step back and examining why we feel this way and where these thoughts are coming from. Once we have identified the source of these sabotaging thoughts, we can begin the process of releasing them. One way to do this is through mindfulness and self-reflection. By focusing on your breath, allowing yourself to relax and releasing any negative thoughts that come up, you can find peace within yourself and start taking positive steps towards achieving your goals. 

In addition to mindfulness, journaling is another great tool for letting go of sabotaging thoughts. Writing down your feelings allows you to process them in a healthy way without judgment or criticism. It also gives you an opportunity to reflect on why certain thoughts arise in the first place so that you can take steps towards changing them for the better. 

 REST (Release Every Sabotaging Thought) is a powerful tool for gaining control over our behavior and reaching our health goals. By learning how to recognize patterns of negative self-talk, we can take proactive steps towards reframing those thoughts into something more positive and constructive. Through mindfulness meditation and journaling, we can let go of those sabotaging thoughts once and for all so that we can live healthier lives with greater ease!
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<![CDATA[Decluttering Your Wellness Plan: What’s Realistic for You?]]>Fri, 13 Jan 2023 16:43:16 GMThttp://wdwellnesscoaching.com/blog/decluttering-your-wellness-plan-whats-realistic-for-you
We all have a vision of what our ideal wellness plan looks like. We “should” be running more, eating less processed food, getting 8 hours of sleep, and going to the gym on a regular basis. But how realistic is it for us to stick with these plans? Wellness looks different for everyone, and finding the strategies that fit into your life is the key to success. In this blog post, we’ll discuss how to declutter your wellness plan and make sure you’re setting realistic goals for yourself. 

Identify Your Goals and Priorities 
The first step in decluttering your wellness plan is to identify your goals and priorities. Ask yourself questions like “What do I want to achieve?” and “What am I willing to commit to?” Once you have an idea of what you want out of your wellness routine, you can start creating specific plans that will help you reach those goals. 

Be Honest with Yourself About Your Limitations 
We often put unrealistic expectations on ourselves when it comes to our health and fitness goals. It’s important to be honest with yourself about your limitations so that you don’t set yourself up for failure. For example, if you know that you won’t realistically have time or energy after work every day to go running, then don’t make that part of your routine! Instead, focus on things that are more achievable—like taking a walk or doing some yoga at home in the evenings. 

Find Strategies That Work for You 
Finally, once you have identified your priorities and limitations it’s time to find strategies that work for you! Come up with creative solutions that will help you stay motivated and on track with your wellness goals. This could mean signing up for a class at the gym or downloading an app that tracks your progress. The important thing is that whatever strategy you choose fits into your life in a way that works for you!  

​ Taking the time to identify your priorities and limitations as well as finding strategies that work best for YOU will ensure success in reaching those goals! Remember - wellness looks different for everyone so don't get discouraged if something isn't working out or if things don't turn out as planned - just keep adjusting until it does! 
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