Thrive Personal Fitness

Thrive Personal Fitness offers personalized exercise programs for all fitness levels in a semi-private personal training studio in Springfield, MO.

The Reason To Shop Mama Jean’s Natural Market Weekly

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Did you know that Mama Jean’s Natural Market has been open for over 15 years? I’ve shopped there almost since the day the doors opened on South Campbell, so thankful to have a local organic grocery store in Springfield!  Diana Hicks and Susie Farbin, the owners, kind of did it all back then. They were almost always there to greet us when we did our Saturday morning shopping. That’s how I got to know them, especially Diana.

(Please note: my love for Mama Jean’s is 100% real but this is also a sponsored post and part of partnership with Mama Jean’s Natural Market.)

The selection was smaller in the narrow hallway of a store. My eating habits and shopping patterns were different too. I was still figuring out what worked best for my body and I had yet to start coaching others. Mama Jean’s was for “the special stuff” they didn’t have at Price Cutter back then, like tofu and unsweetened banana chips.

Over the last decade my eating habits have evolved. My appreciation for the great taste of simple real food has grown. My life has changed too, going from a corporate gig with days at a desk to owning a small business and working an unusual and often hectic schedule. We also travel more than we did 15 years ago, appreciating home now more than ever. And Mama Jean’s Natural Market, with three full service grocery stores and as well as MJ’s Deli, has grown and evolved right along with me.

why shop mama jean's natural market

Running my own business has given me a new perspective on time management as well as respect for the challenges running a small local business. It’s not easy competing with a chain’s big marketing budget and resources. But the chain stores that everyone clamors for would never know me by name like they do at Mama Jean’s. I can get tofu pretty much anywhere but most places wouldn’t bother to go to the back and bag up baby spinach just for me. The wouldn’t send me home with supplement samples before I buy a whole bottle. Like me, Mama Jean’s loves having a “customer family”.

We’ve had some grand adventures traveling the globe. I love checking out shops we don’t have and farmers markets, sometimes loading up with new treats for the flight or drive back. Even trips to Kansas City call for a little comparison shopping. While I used to come home with a trunk load of food, I realize now that what I need is in my own backyard and often at the same (or better) price. (Except for tea. NOTHING can beat the price of tea in China…sorry.)

What I’ve learned about myself over the last 15 years is that I value good food, good community and good people.

This is why no matter what new store pops up in Springfield I am and always will be solidly team #IAmMamaJeans.

Do your grocery shopping habits align with your fit life values?

Mama Jeans stands for real food to fuel a happier healthier and often hectic life. They get me and my schedule. They are a part of the community and make giving back a priority in ways that align with my values. I see the same smiling faces week after week, saying hello and making sure I can find what I need.

Mama Jean’s helps me live my values and spread the local love that is so important to me. Mama Jean’s Natural Market touches every part of my gloriously busy week.

It’s been well documented that I eat the same breakfast every morning: eggs with greens and oatmeal. That oatmeal is made with rolled oats, chia seeds and cinnamon from Mama Jean’s bulk bin and the herb & spice section. You won’t find a more economical and tastier bowl of oatmeal out there. (Unless you add some Chocolate Amazing Grass Super Greens, but they have that at Mama Jean’s too.) The eggs also come from Mama Jean’s when my local farmer friend’s chickens stop laying for the season.

I’m only home four nights a week but I do love to cook when I am home. Most of our favorite dishes depend on Mama Jean’s Natural Market. They supply the sweet potatoes for homemade sweet potato fries to go with black bean burgers for Movie Night and the chickpeas to make falafel bowls. It’s the only place I can find Tomato Cayenne Chao Creamery Vegan Cheese for an amazing vegan grilled cheese sandwich.

vegan grilled cheese

Even when I delegate dinner to Bri, the tempeh tacos start with basics from Mama Jean’s. The blend of TVP and tempeh in these tacos might even fool your carnivore friends, especially when topped with my favorite mango habanero salsa from The Grove Salsa Company. Did you know that the lowest price in town on The Grove salsa is at Mama Jean’s? Important to know when you go through as much salsa as we do.

Then there’s snack time. As much as I believe in sitting down to dinner, three nights a week it’s a quick bite between clients. I eat an apple and an RXBar between training sessions. Unless apples are in season and at the farmers market you can bet I’m going to Mama Jean’s for our supply of apples. I’m a firm believer in going organic for the Dirty Dozen. Apples and spinach, another house favorite, are in the top 5.  To make it easier for you to find what kind of produce you value – organic, local or both – all the produce at Mama Jean’s is clearly labeled local or organic. You’ll find nothing else.

My top travel snacks also come from Mama Jean’s: dry roasted edamame in single serving packs, raw almonds from the bulk section and Primal Strips Vegan jerky. All of them go in my backpack for the plane and airport because you just never know.

Do I do all of my grocery shopping at Mama Jean’s? No, I do not. I love getting seasonal produce at Farmers Market of the Ozarks. I try to go every Saturday morning during the summer and fall. But I know that if I can’t make it to market I can find some of the market vendors at Mama Jean’s. When coming back from a trip is grocery delivery easier? Yes, but I’m just as likely to stop at Mama Jean’s for spinach and apples on the way home from the airport. I will make a monthly Aldi run because Bri likes their coffee and I live off their frozen Brussels sprouts.

But week after week you’ll find me at a Mama Jean’s. It might be at the E. Sunshine store as I stop to finish my weekly grocery shopping after the farmers market. It’s quiet then and the staff are just as friendly as my farmers market friends. Or it might be the S. Campbell store when I need to shop on Friday to pick up a few fresh ingredients for dinner. The bulk of our grocery dollars are spent supporting another local woman-owned business.

natural market springfield missouri

If you haven’t been in a Mama Jean’s Natural Market in awhile I’m going to challenge you to go in and take a look around. Go without a list or agenda and just explore. See what’s changed and what speaks to your desire to eat better and live healthier.

If you see me on my Saturday shopping trip say hello. If I’m at MJ’s deli having Sunday Brunch with my mom or enjoying an Ava Garden salad while I read, stop for a moment. I love connecting with others who love to shop local and eat real just as much as I do. Share your Mama Jean’s moments with me on Instagram or Facebook using the #IAmMamaJeans hashtag and I’ll share mine too.

My life and routine have changed dramatically since we ventured in to the tiny new local organic grocery store in Springfield 15 years ago. I know the value of supporting your small local business, the importance of community and the goodness of real simple food. I want to challenge you to shop and eat in line with your values too. We don’t need to clamor for those big out of town chains. Forget the Facebook campaigns that say otherwise. I want you to show me and the world how much we love local and how proud we are to say #IAmMamaJeans.

The Secret To Gaining Control Of Your Free Time

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We all tell ourselves stories about our time. We often start the day with the scarcity mindset and thoughts of “how am I going to get it all done?” The media loves to spread the “Time Crunch” myth and pump up the story of how much unused vacation time Americans leave on the table. But when you look at the data of your own life you may find a different tale. How you spend your free time is often largely a matter of choice. According to Laura Vanderkam, gaining control of your free time starts with tracking your time.

gain control of your time

If you’ve been reading this blog for a while, you know I’m a big fan of Laura Vanderkam. Her 100 Dreams List kicked off my 40s with passion and purpose. I quote her lessons and ideas all the time in the gym and workshops. I was overjoyed when I learned she was going to be the keynote speaker at Biz417’s Ladies Who Launch event.

In the spirit of doing something memorable, I even asked Laura Vanderkam to dinner after the event. I wanted to soak up all the insight I could and say thank you for all of her wonderful writing and inspiration.

In her talk and our dinner conversation, one theme continued to ring clear. You have more time than you think.  You just need to understand where it is really going if you’re going to make real changes, gain control of your free time and create the life you want.

Gaining control of your free time has to start with tracking your time.

You will resist this as surely as you resist logging your food, even if it is just for a few days. The only way to get away from the stories we tell ourselves about how we spend our days is to record the data and examine it for what it really is.

You can track your time anyway you want. Laura Vanderkam uses a good old-fashioned spreadsheet (which she will gladly share with you). I prefer the app Toggl but there are other tools for your computer and smartphone. You can use a notebook for keeping track of your time in 30-minute chunks.

The secret to gaining control of your free time from @lvanderkam.

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Try tracking your time for one week. In her talk, Vanderkam remarked that it is better to look at our lives in weeks not days. When we look at the bigger picture of 168 hours we have an easier time seeing how to achieve work/life balance and move our “tiles of time” around to do the things we want to do AND the things we need to do.

After you have a week’s worth of data, Laura Vanderkam said in her Ladies Who Launch talk you should ask yourself three questions:

What do I like most about how I spend my time?

What would I like to do more of?

What would I like to do less of?

After this honest assessment of where your time goes and what you want out of your hours, you can do the work to start gaining control of your free time.

For example, here’s a personal challenge of mine.  I easily identified with a story she shared during her talk and as we chatted over beet hummus at Van Gogh’s. I want to write more. I have a bigger story to tell, one the pages of this blog can’t hold. I have an intention to get started. I think there will be more time on Friday. There is time but by Friday afternoon all I want to do is downshift with a good book before cooking dinner. Working on my writing project never happens.

time tracking to gain control of your free time

“First things first” is something I know from my love of the 7 Habits of Highly Effective People but Vanderkam’s reminder was very timely. If you want something, you have to MAKE the time and front load it at the beginning of the week. A planner by nature I will now include work on my writing projects on Monday or Tuesday. In the spirit of her advice to “look forward” I’m also setting a goal to set myself writing goals and block off a whole weekend to work on this effort before the end of the year. (I am expecting YOU to hold me accountable on this.)

What about doing less of somethings? Learning to say NO is helpful. Learning to delegate is great. And so is learning to say good enough. Thankfully I’m pretty good at all of these things. If you’re not, start small and look for one thing you can outsource or let go. Maybe you can ask the baby sitter to pick up the dry cleaning too. Or can you ask your husband to grill extra chicken on Sunday so you can use it for fajitas on Monday. Leave the dishes in the sink one night so you can get some extra sleep or quiet time before bed.

If saying NO is really hard, instead of YES try “let me get back to you”. This gives you time to really look at your schedule. We all know that our future self is much more optimistic about time, especially when the calendar next month looks so pleasingly open. Yet we often feel very different when the event or obligation arrives.  Laura Vanderkam wants you to ask yourself this important question, “Would I do this tomorrow?”

If the answer is no, then just say no. You won’t feel any differently next week or next month.

If you really want to gain control of your free time it starts with knowing where the time is going today. I’m going to challenge you to this time tracking exercise. It’s just for one week. That’s really all it takes to start creating and living the life you want. Armed with the data, you can start putting all of Laura Vanderkam’s useful and effective advice into place. There is so much more in  her newest book, Off the Clock: Feel Less Busy While Getting More Done.  For even more tools (including her time tracking spreadsheet) and regular encouragement check out her blog at lauravanderkam.com (plus get the story of the unexpected turn our evening out took on her visit to Springfield!)

Powerful Practices To Help You Love Your Body

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Summer is sweeping past you in a whirlwind of pool dates, baseball games and keeping up with the garden. Growing up, summer was your favorite time of year but now it leaves you feeling just a little detached. You enjoy going to the pool but you’re usually sitting off to the side and not in the water, with a t-shirt over your swimsuit. Baseball games and gardening are fun but warm because you refuse to wear a tank top. It’s kind of exhausting trying to manage your body and participate in the summer activities you love. Deep down you really want to learn to love your body again.

If you’re sitting on the sidelines of your own life based on how your arms look in a tank top or how your thighs look in a one piece we have a problem. It’s time learn to love your body for what is and stop hating it for what it isn’t.

love your body

I’m about to give you a secret bit of information. If you’re really going to live a healthier happier life you must accomplish a crucial mindset change. It’s going to take hard work but it is a game changer.

It’s time to call a truce. Powerful practices to help you learn to love your body again.

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You have to be able to love the skin you’re in today to improve on it for tomorrow. Healthy striving goals must come from a place of love not loathing.

Learning to love your body again starts with calling a truce.

Here’s how to get started.

Begin a process of self-care and self-compassion. When was the last time you stopped and took a whole day just for you? Or even a few hours just to show yourself love and kindness? If you can’t remember when you need to make a commitment to make a date with yourself for yourself.

Small self-care rituals can help you get started but if you’ve neglected the practice of showing compassion for yourself you’re going to need space to slowly find connection with self again. Setting aside a few hours, a day or entire weekend to start listening to your needs, caring for your hurts and nurturing your goals is necessary to begin your journey to self-love.

learn to love your body

Replace the inner critic with the inner counselor. Do you have a fairly constant stream of negative self-talk? It’s time to silence that inner critic. The negative messages we give ourselves and the feelings of never enough that play in a loop in your brain will prevent you from moving forward every time.

You need to replace those old messages and listen to a new voice. Somewhere between cheerleader and therapist, your inner counselor is there to provide messages of growth and resilience. Your inner counselor is there to help you learn to trust yourself and speak to yourself with kindness. Don’t worry, she’s in there. She’s always been there. You’ve just forgotten how to listen or she’s been drowned out by the inner critic. You need to make the time (see step one) to listen to her, trust in her wisdom and have the confidence to say goodbye to the inner critic.

Understand your personal comparison traps. I would like to blame social media for all the comparison problems but, based on my years of experience, I know there is much more to it. Not that the highlight reels on Facebook and Instagram don’t contribute to the feelings of never enough but it goes deeper than that.

The real comparison trap is the one with yourself. It doesn’t matter if it’s yourself 20 years ago or the self-image you’ve created in your mind, the biggest obstacle on your journey is unrealistic expectations and all or nothing thinking. Accepting your body as it is today and learning to say I AM ENOUGH is the first step in creating a plan based on healthy striving goals.

Breakdown the dance of emotional eating. Food can create a lot of anxiety when you have an unhealthy relationship with your body. Food after all is necessary; you can’t give it up. Yet food often feels like the enemy in your fitness journey. Food has been given too much power, too much access to our emotional core, with restrictive diets and labels of GOOD or BAD.

The key is to create some space between emotion and food by recognizing and allowing yourself to feel the emotions. By practicing mind body scans (short tuning-in meditations) and examining the feelings separate from your person, you can defuse them. By giving the emotions more depth, you can actually give them less power. By noticing and naming what’s really happening you have a better chance of making a conscious decision from a place of personal power.

You can accomplish much of this work with a personal at-home retreat and regular self-care rituals. However, if these steps feel scary and uncertain to you I would suggest a guide in your journey. If you’re ready to start a new relationship with your body, please join me for my next Refill Your Cup retreat. This unique women’s wellness experience is all about learning to love your body again. I will be leading sessions on each of the steps above to give you the tools you need to chart a new course on your fitness journey.  Please click here for more details and to register. I hope to see you then!

Whey Protein vs Plant Protein For Beginners

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You purposefully went to Target for protein powder, thinking it would be simpler than the supplement store or Amazon. What you found was an aisle full of choices and that familiar feeling of overwhelm. Other than chocolate, you have no idea which protein powder is going to give you a delicious smoothie for breakfast. Is whey protein or plant protein better? What exactly is the difference between whey protein and plant protein?

Deciding whether whey protein or plant protein is better for you is a great place to start narrowing the choice. Once you understand the difference between whey protein and plant protein, your decision will be so much simpler.

is whey protein better

Whey protein is a fast digesting protein that comes from milk.  Fast digesting means it gets to the cells for usage fairly quickly. That makes it an ideal choice for a post workout shake to give muscles the materials they need to start the rebuilding process. As an animal protein it also has all the essential amino acids, the building blocks of all tissue in the body. (Otherwise known as a complete protein.)

Whey protein is easy to find (you can even get it by drinking a glass of milk instead of a shake) and also works well for cooking and baking if you prefer to make a batch of my Vanilla Coconut Protein Pancakes on Sunday. Generally speaking it blends easier, can be less gritty and you’ll find more “fun” flavors like cookies and cream or banana crème.

However, that also means it might not be the ideal choice for a breakfast smoothie. At least not on its own. If your goal is to do one scoop of protein powder with your favorite almond or coconut milk and a banana for breakfast you may find yourself hungry again soon. If you want use whey protein powder in your morning shake you’ll need to add on or two extra ingredients with fat and fiber. Fat and fiber will slow down the digestion process and enhance your smoothie’s staying power. I might suggest trying my Iron Woman Smoothie or following the Super Shake blueprint to come up with your own satisfying combo.

protein shake

But what if dairy isn’t your friend? Or maybe you don’t want the extra work of using the blender for your morning shake? This is where a plant protein might be the choice for you.

Not sure what protein powder works best for a filling breakfast smoothie? Here’s how to choose…

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Plant based vegan protein powders include soy, pea, brown rice and hemp protein powders. Each have their own unique benefits but share one important thing – by themselves they don’t taste great. Plant protein blends are your best choice for a great tasting basic breakfast protein smoothie.

A blend of plant-based proteins will make sure you get all your essential amino acids a single serving. (With the exception of soy protein, plant based protein are usually low on one or more essential amino acids, making them incomplete on their own.) Blends also taste much better with a creamier consistency. (Single proteins like brown rice can be gritty.) Plant protein powder blends are generally thicker. If you take the time to blend your shake or make a smoothie bowl you’ll be rewarded with a deliciously creamy consistency.

is whey protein or plant protein better for a smoothie bowl

Plant protein powders, even the blends, tend to have an “earthy” taste. That means you may find more sugar in these blends to help balance out the flavor. For a plant-based protein powder you’ll want to double check the label for added sugar.

After years of answering questions about protein powders I can tell you one thing for sure; everyone’s tastes are different. I can’t recommend one best but I can recommend a few to try that seem to be the most popular.

For whey protein my top choice is Designer Whey from Designer Protein. I have been using their products for over a decade in everything from a basic post workout shake to protein crepes. The price is reasonable and the chocolate and vanilla almond flavors are delicious. (Please note: I have recently become an affiliate for Designer Whey. If you purchase a product from the link I will be very minimally compensated.)

Another great whey choice is True Athlete from the Vitamin Shoppe. The flavors are basic but satisfying and the ingredients are simple. Another benefit is you can walk into your local Vitamin Shoppe and get a single serving package to try before you buy a big tub. This is something I recommend you do when you can with ANY protein powder.

Speaking of minimal commitment, if you also live in 417land you can get a simple whey protein powder from the Mama Jean’s bulk section. The chocolate is good and you can get as much or as little as you need.

When it comes to plant protein powders Vega is top of the line. They do have a huge variety of options but for a simple breakfast smoothie I would recommend the Vega One All In One Protein Powder. With greens and veggie extracts added you’ll get a jump start on your 5 a day. Plus it also has probiotics added to help keep your microbiome happy.

Vega One also goes great with just coconut or almond milk in your shaker bottle. If you want something besides basic chocolate or vanilla try the mocha flavor. You should be able to find single serving packages in stores to give it a try.

With the facts and a willingness to experiment you’ll be able to easily figure out if whey protein or plant protein is better for YOU. Buy a sample or two to try when you’re not rushed and try them out at home when have more time to taste test. Once you know your best protein powder you’ll never have to worry about the overwhelm of the protein powder isle again.

When You Feel Birthdays Don’t Matter

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I don’t understand the person who lets their birthday slip by. Don’t they understand that birthdays matter? These naysayers say birthdays don’t mean much when you get older but I beg to differ. I turn 43 this week and I don’t care who knows it. Another turn of the wheel is never cause for despair because it means I’ve made it another glorious year.

I love using my birthday, the one day about me, to celebrate the cycle of my life. Why birthdays matter to me so much is because they offer the perfect pause to reflect and recalibrate. 

why your birthday matters

We all need to time to remember the good stuff we’ve done. It’s easy to remember what went wrong but when was the last time you remembered what went right? We need time to take stock of what is serving us and what we to be let go. Why not use a day that is already designated as yours to do so?

My personal birthday reflection rituals are mine and I want to keep them so, but I can share this much. I will review the 100 Dreams List I made when I turned 40. I am sure there are things on the list that in just one year’s time no longer seem as important to me. I’ll feel free to strike through them without guilt for being left undone.

why birthdays matter

I’ll also tune into my 18 in 2018 list. I still need to visit Rainy Day Books and learn how to make tea eggs but I’ve still got six months to make it happen. Maybe this is the year I will get my tattoo as well.

I will celebrate but in a low key “I can’t stay up past 10 pm anymore” way. I’ve got a massage scheduled and the promise of lunch at Cherry Picker with some Prairie Pie with Bri. (This time I will be getting my own slice thank you very much.)

If you’ve been known to let your own birthday pass without so much as picking up your free Starbucks drink (dirty chai for me!) here is what I want you to do to make sure your next birthday serves to honor how far you’ve come and celebrate your greatness.

  • Take the day off work. (Unless you really really love your work and can still have some quiet time during the day too).
  • Tell someone else they are making dinner. No chores for you on your birthday.
  • Find a quiet spot to journal a Ta-Dah list (all the things that went rights!) and review or start a 100 Dreams List. Bring tea.
  • Do something kind for yourself, like a massage or mani-pedi.

This is a wonderful ritual you may get accustomed to fast. You might even do it on your half-birthday, at the change of the seasons and just because you need it. It doesn’t have to be your birthday or half birthday for example to go on retreat with me. (Click here to get ready for the next Refill Your Cup weekend.)

why birthdays matter

This is why birthdays matter. They are a celebration of you. They are a chance to practice gratitude for all you have and acknowledge all the gifts of another year here. It’s a chance to choose joy in the moment and plan for creating moments of joy in the future.

Super Simple Workout Tips For Busy People With Back Pain & Bad Posture

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You can always tell when you’ve been sitting too many hours and neglecting your workout. Your back is the first thing to alert you that you have spent too long in your chair. Then your shoulders will chime in that you need to get back to exercising and stretching. Your body is gently nudging you to get back to a regular exercise schedule. It’s asking specifically for exercises to strengthen the core and improve posture.

woman with back pain

The problem is you don’t have a lot of gym time. You don’t want to add a separate workout. You don’t need bonus “ab day”. You need an efficient way to train your whole body.

Yes, you can level up your normal dumbbell workout routine to strengthen the core and improve posture by making sure you stand vs sit for certain exercises and by training the body unilaterally.

Let’s look at your normal workout.  If you’re short on time and want extra core work you need to step away from exercise machines. Machines like a leg press or a seated rows station only allow your body to move in one plane of motion. To be fully functional we need to exercise like we move in the world – in all three planes of motion. A machine actually limits your motion AND takes work away from the core which is stabilizing you when you use free weights.

That means if you’re unsure how to do a proper squat or dumbbell row, ask for help. Of course, you can YouTube it, but a qualified exercise professional is the best choice to learn proper form. Plus, you can ask questions and get a fresh workout too.

If you’re already using dumbbells, make sure you stand for the exercises instead of sitting down. A seated shoulder press can help you keep good posture and lift heavier but if you want to work your core while you work your shoulders you need to stand up. When you stand to perform exercises like shoulder presses or lateral raises you get more core engagement. To stand up straight you must engage key core muscles like the transverse abdominis and the erector spinae group.

This is particularly true when you train unilaterally.  For example, doing a single arm shoulder press forces the body to remain tall and straight against the gravity force of an offload weight. Translation: bonus ab work by standing up straight and tall.

This unilateral principle can be applied to almost any exercise. For example, if walking lunges are a part of your routine hold a weight in only one hand, switching hands when you change directions. Or you can do a front squat with only one dumbbell or kettlebell and switch sides at the halfway point in your reps. You can even do a chest press with one weight and knees up for a core strengthening boost.

unilateral shoulder press

By adding these exercises to strengthen the core and improve posture into your workout you will start to feel better. However, I would also suggest adding a couple of additional posture hacks.

If you sit a lot during the day, you need to make sure your exercise routine isn’t “push” heavy. Your chest muscles, which get pulled tight from desk work, are push muscles. Your back muscles, which gets weak from being hunched over your desk or device, are pull muscles. The tendency during our workout is focus on those push muscles. For better posture try to do two pull/back exercises for every push exercise in a full body workout. In other words, if you have chest presses on your workout plan do both rows and reverse flyes to offset them.

You can also add posture work into your everyday activities. The first thing you can do is simply stand up from your desk when you get a chance. Make a game of standing up to take phone calls or challenge yourself to stand at least 5-10 minutes out of every hour.

The second thing you can do is check the position of your device. At your desk, make sure your computer is at eye level. When you scroll Facebook hold it at eye level and not your lap. Your back and neck will thank you for these simple adjustments.

Finally, stretch just a little at the end of the day. While you’re winding down with a little television or before you get into bed, stretch your chest and shoulders. It can be as simple as a door frame chest stretch or as complex as a yoga routine for your upper body. You can find a middle ground with a couple of simple body weight core exercises that also stretch your back, like a birddog.

If you try these exercises to strengthen the core and improve posture you also be super efficient with your gym time. You’ll stand a little taller and get an energy boost to help you get more checked off the to-do list!

How To Find Renewal And Calm Without Leaving The House

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Here’s the Introvert’s Dilemma. You need to escape the chatter of day-to-day life to be your best self. You also want to learn and connect. You love the idea of workshops and book discussions. Yet, you need the renewal and calm only being by yourself can bring. But you want to be a part of the discussion and hear the insights of others.  However, you want to be the observer not leading the discussion. Here’s how to solve the riddle; plan an at-home retreat.

“A woman’s retreat springs from and is guided by a women’s inner knowing. A woman’s retreat is about stepping out of your ordinary existence to listen and to attune your truest most authentic self.” – Jennifer Louden, The Woman’s Retreat Book

I know my most authentic self loves transitioning into pajamas, swapping contacts for glasses and putting my iPhone away for the night. This is how I retreat from the world every day.

at home retreat introvert

Yet there are times I need more alone time then I get on a daily basis. I’m able to find that time when Brian travels. Of course I still work, meet friends for lunch and brunch with my mom when Brian is gone. However, I always allocate several hours on a Saturday or Sunday to just be with me. I do yoga, read an inspirational book, review and revise my 100 Dreams List or spend extra time in meditation.

How To Plan An At-Home Retreat Step-By-Step

If you’re seeking solitude and inspiration to refill your cup I highly recommend setting aside three to four hours for your own at-home retreat. If you’ve never been on retreat, let me share what I’ve learned hosting retreats and doing my own at-home mini-retreats. Here is how to plan an at-home retreat.

Dedicate the time. It can be as short as 30 minutes but I do suggest blocking off three to four hours. (You can go big and set aside a whole day or weekend if you have the chance.) Just make sure that whatever amount of time you choose you COMMIT to it. I see too many people on retreat missing the point checking work emails and scrolling Facebook. Allow enough time for any guided meditations or online courses you wish to participate in as part of your retreat experience.

at home retret

Find a quiet space. Your retreat space could be home (if everyone is gone), a park or nature trail, your office on the weekend when everyone else is at home or even a study room at your public library. It doesn’t matter where you retreat as long as you are comfortable and you will not be disturbed. Put your phone in airplane mode or DO NOT DISTURB if you need it for music or other listening options. Otherwise, put it away. If you can, download any videos you wish to watch ahead of time. This will help avoid the temptation of mindless browsing instead of tuning into the great yoga series you wish to try.

Set an intention. No, this isn’t a retreat “goal”. Instead this is a question for which you are seeking an answer. I ask everyone to set an open-ended intention to start the weekend when I host retreats. Examples are, “how can I have a more compassionate heart?”, “how can I bring more light and joy into my life?”, or “what can I do to make peace with my body?”. As you move through your retreat, keep this intention in your mind and listen to what your inner counselor is saying.

Create an outline. When I lead a weekend retreat we do have a schedule. However, every moment isn’t scheduled. We allocate 30-40 minutes for a session and then see how the time flows. I suggest you do the same. Create a list of the things you need or want to do to support your intention. Then listen to your soul and be okay with not doing a certain activity or extending your retreat time just a little longer if necessary. If you need more time to pause and reflect on what you’re learning do so!

Gather your materials. Have a little fun before the retreat gathering what you might need. Buy a new journal or coloring book. Find inspirational Ted Talks or an online course if you need some guidance or information. Download any books or workbooks ahead of time. You might also want colored pencils or pens, a blanket or Kleenex. You just don’t want to be stressed out rummaging the house for your favorite fuzzy socks or fighting with your printer when you’re trying to find your calm and connection with self.

coloring at home

Nourish your body. Depending on how long you will retreat you may need to make accommodations for food. If you are retreating for the recommended three or four hours you should be fine without a meal. Having a few snacks on hand is a good idea, however, in case hunger does hit. Retreating is a great time to practice eating slowly; your snack can even be turned into a mindfulness exercise if that supports your intention. I would also suggest having something prepared ahead of time if you anticipate a post retreat meal.

If all of this sounds like a great idea but you still need help with how to plan an at-home retreat let me help! I am hosting my first guided at-home retreat on May 24 from 9 am – 1 pm CT. You can join me from anywhere via a Zoom hangout, all you need is a stable connection to the internet. Click HERE for more details and to get your ticket. If reserve your space by May 9 you will get a special bonus box to help set the mood in addition to all the other great resources for renewing and recharging at home. I can’t wait to retreat with you or hear about your at-home experiences!

5 Bodyweight Exercises To Help You Become A Morning Exerciser

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Isn’t it amazing how much better you feel when you start the day with a workout? On the days you can roll out of bed, drink a quick shot of matcha and work up a sweat you feel like a rockstar! It’s so much easier to hop on the treadmill at home instead of trying to make the 6 pm HIIT class at the gym. Your big challenge is putting together a strength training workout at home. It is so much easier to exercise in the morning when you do it at home but you aren’t sure what the best bodyweight home exercises are.

It doesn’t matter if your main reason for not doing strength training at home is time or equipment, you can get a great workout with bodyweight exercises at home. 

standing core exercises

Bodyweight exercises can actually be some of the most effective exercises you do. After all, if you can’t move your own body with good form how do expect to lift heavy dumbbells? Since you already “own” the equipment they can be done anywhere and anytime.

The Best Bodyweight Home Exercises

Here are five of the best bodyweight home exercises I know.  If you do all of these exercises you will hit all your major muscle groups, You can do these exercises circuit style and get your heart rate up at the same time or pair each one with a dumbbell exercise for a challenging super set workout.

5 Bodyweight Exercises To Help You Become A Morning Exerciser

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Single Leg Squats: This exercise will target not only quads and hamstrings, but also your stabilizing adductor muscles.  It’s just like the regular body weight squat but you may not go as low. Beginners can use a chair to help with good form and balance. Super set partner: goblet squats.

Pushups: Pushup work everything in the upper body: core, back, chest and arms.  Start with wall push up, incline push up or on knees if necessary. With time you can work your way to a standard toe pushup. Super set partner: dumbbell pullover.

push up body weight home exercises

Walking Lunges: People with knee issues often steer clear of lunges. However when done correctly they can be beneficial for strengthening the muscles that support the knee joint.  The secret is to not push forward but instead lower your body to create a 90 degree angle in both legs. Make sure your knee doesn’t go past your toe and keep your toes pointed forward. Super set partner: weighted dumbbell bridge.

Bench Dips: You do need one piece of “equipment” other than your body for this exercise. But it can be one of many household items: a sturdy chair or bench, a bay window seat or even your staircase.  The key is to a good dip is to lower the body down,not forward, and push straight back up. This engages the push muscles of the triceps and shoulders. Super set pair: overhead tricep extension.

Squat Thrusts, aka Burpees: Legs, arms and core all get attacked in this exercise. No one really likes them but, trust me, we all do them.  If you’re a beginner use the bench for a modified version or do a step back instead of a jump back to plank. Super set pair: plank.

Not sure how to do any of these exercises. Be sure to check out the Thrive Personal Fitness Facebook page. I’ll be doing videos this week and next to demonstrate these exercises and answer your questions.

I want you to have all the tools you need to let go of all or nothing thinking when it comes to exercise. Now that you know the best bodyweight home exercises you can get a morning workout it any time you wish!

Is There Really A Healthier Cookie For Your Afternoon Tea?

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Isn’t afternoon tea more fun with a biscuit? Of course a cup of Self-Care blend tea is perfectly fine on it’s own but a cookie would be a lovely treat. You’ve noticed a new item, the protein cookie, next to your favorite protein bars. You can’t help but wonder…is a protein cookie really healthy or are they just hype?

afternoon tea with cookie

Protein cookies seem to be the “next big thing” when it comes to the functional food game. You’re right to question the claims and be a little skeptical. To find the answer, you’ll have to do a little detective work. If you want to know if a protein cookie really healthy here are three things to consider before you put them in your cart. (Please note: None of this content was sponsored and all cookies were purchased and consumed by me.)

Are protein cookies really healthy?

The first thing to remember about protein cookies is that they are NOT lower in calories when compared to regular cookies.  For example, let’s compare your basic Oreo to Buff Bake protein cookies.

A serving of six Oreo cookies has 270 calories while a serving of four Buff Bake Protein Sandwich  Cookies has 220 calories.  That only a difference of 10 calories per cookie. But we know calories don’t tell the whole story.

The real difference is in where those calories come from. The serving of Oreos has 49 grams of carbs and 3 grams of protein while the Buff Bake Protein Sandwich Cookies have only 16 grams of carbs and 12 grams of protein. A big rush of carbs with very little protein to go along with it will cause a blood sugar spike and crash, beginning the dreaded craving cycle. The lower carbs and higher protein in the Buff Bake cookies will eliminate the crash and will likely leave you feeling more satisfied.

Surprised that a serving of Oreos is only six? You’ll want to pay attention to serving size on protein cookies too. The Buff Bake Protein Sandwich Cookies come in a simple one serving package but one of the more popular protein cookies doesn’t.

Lenny & Larry’s have been making very tasty protein cookies for a long time. The problem is the one cookie was TWO servings. Who is going to eat half a cookie? Thankfully, they have solved the problem with smaller versions of their original cookies, making it easier for you to eat a proper portion. But these smaller versions are harder to find. It’s up to you to be aware and double check the serving size before you eat a cookie has enough calories to replace a meal.

lenny & larry's protein cookie

There is one more thing you need to check on labels to see if protein cookies are really healthy. Look at the Nutrition Facts for added sugars and the ingredients for artificial sweeteners.

I’ll use Optimum Nutrition Cake Bites as an example. They only have 3 grams of added sugar, which you can now determine via the updated requirement for Nutrition Facts. However, if you read the ingredient list, you’ll see they also contain artificial sweetener sucralose (better known as Splenda).

This is where you have to know your body. If you have a sensitivity to artificial sweeteners you might be better off with something with a few more grams of sugar but from natural sources. If low sugar is more important to you, and you have no issues with non-nutritive sweeteners, the Cake Bites might make sense as an afternoon snack. 20g of protein and low sugar will again keep insulin spikes and crashes at bay.

Is a protein cookie really healthier? Here’s what you need to ask yourself before indulging.

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Is a protein cookie really healthy? That depends on your own needs. Nothing is 100% good or bad. My Middle Ground Manifesto says there is a time and a place for everything. You need to do your research, understand what makes sense in your journey and choose accordingly. Are these protein cookies better than your average cookie? In most cases, yes. Yet like any cookie make it a treat with your afternoon tea and not a habit.

I Was Wrong; Weighing Yourself Daily Is Okay

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I am not afraid to say when I may have got it wrong. When there is good science to support a different way of doing or thinking, I am completely open to change. That is why I am willing to rethink the practice of stepping on the scale and weighing yourself daily.

What I am about to tell you goes against something I’ve been preaching for many years. My professional opinion has been to stay away from the scale. I tell my clients don’t weigh yourself more than once a week. I tell my them they are free to ignore the bi-weekly requests for measurements in our online curriculum.

I even stopped having my clients weigh in with me years ago because nothing will ruin a great training session than the wrong number on the scale. Besides, I know many of them are weighing themselves at home despite my advice to give the scale a break. There was no need for me to add to the anxiety and pressure.

On my personal journey, I never weighed myself daily.  For many years I was committed to Sunday weigh-ins but often found myself miserable when the scale didn’t budge. If I saw the smallest uptick in my weight it ruined my day. Then I started looking at body fat and inches which put THAT NUMBER in perspective. In recent years, weighing myself took a back seat to how my jeans fit and I strong I feel.

Now it is time for me to rethink the idea of stepping on the scale everyday.

I understand the need for feedback. It’s true what gets measured gets managed. Yet we give THAT NUMBER too much power.

But what if you could get  needed feedback on your fat loss goal without THAT NUMBER? What if weighing yourself daily was more about seeing the progress not a specific number on the scale?

Let me introduce you to the Shape scale.

weigh yourself with the shapa scaleShapa is a beautifully designed scale that connects to the Shapa app via Bluetooth. There is no display, only a color. After a calibration period to understand your unique body fluctuations, your check-ins will be measured based on your progress toward your goal, not a number. (Please note: I requested a Shapa to test and review but I am not being compensated in any other way to write this article.  The offer code provided does not provide any compensation to me. All opinions are my own.)

This design and how the Shapa scale works are based on simple principles from the research of co-creator Dan Ariely. We’ve known for some time that some sort of accountability and measurement system matters to your fitness journey. How your favorite jeans fit or the changes you see in the mirror can be enough for some. For others, there is a need to weigh-in on a regular basis. One of the longest research studies on weight loss, the National Weight Control Registry, shows that weighing at least weekly does support successful weight loss AND weight maintenance.

Is weighing yourself daily really a good idea?

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New research is showing that stepping on the scale daily can actually be beneficial for weight loss. Ariely’s research, along with other recent studies, seem to indicate weighing yourself daily might be a healthy behavior. If you weighing yourself in the morning (first thing in the morning boosts success according to Ariely’s research) it can set a healthy intention for the day . The problem is you have to separate THAT NUMBER from big picture progress. The brilliance of the Shapa is taking away the number, evening out the normal daily (and monthly fluctuations) and look at how you are trending.

Of course, it is normal to want change and NOW.  We’re doing all sorts of new and amazing things. Yet when that number doesn’t translate into a direct drop on the scale disappointment follows. Or worse yet, what happens when you have a “bad” night and see an extra pound or two on the scale the next day?

Ready to tray Shapa? Use coupon code thrivepersonalfitness to get a 10% discount and free shipping!

I’ve had more than one conversation about how the pizza you ate last night did not translate into a two pounds of body fat this morning. (It could be water from the salt, but certainly NOT fat.) The reality is behaviors – healthy or not – takes days or even weeks to translate into changes in the size and shape of your body. The Shapa scale takes away the focus on the little fluctuations and just says “great job” if you’re trending in the right direction. Here’s how the Shapa 5-point scale of progress works.

This 5-point scale also helps remove the demotivating experience of weight gain and the fear of checking your progress. Shapa lets you gather data and manage your progress while keeping your focus on the behaviors.  Plus the Shapa app gives you even more behavior change support with Daily Missions.

When your Shapa arrives, you download the app to your phone to pair with the scale. You’ll take a simple assessment to outline your goals and understand where you are on your journey. Based on your goal and your answers, the Shapa app challenges you with daily missions that create habits to support your progress.

You might be asked to do anything from write down three things that went well today to eating your biggest meal at breakfast and your smallest meal at dinner. Complete the missions and Shapa sends you new ones each day as it figures out what works for you.

weigh yourself dailyThe missions and the personalized data are what makes Shapa a truly “smart scale”. For someone who hasn’t had a steady relationship with the scale in a while, I’ve actually had fun getting my Shapa set up and checking in with the app. I don’t weigh in daily like the scale recommends but I have been back to checking in at least once a week.

If you want to try Shapa for yourself the Shapa team has kindly offered my readers a 10% discount and Free Shipping! Just use discount code thrivepersonalfitness at checkout.

If you need more feedback than a tape measure can give this Shape is a great option.  If you’re interested in fat loss while you loving your body in the progress the Shapa scale may help you find your middle ground. If you can let go of a number and let it guide you towards the big picture goals, weighing yourself daily doesn’t have to be a demotivating experience. Seeing progress and letting go of perfection is exactly the mission and mindset you need to build a healthier and happier life!

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