5 Self Care Tips to Reduce Anxiety

When you find yourself stressed out and full of anxiety, life becomes harder and can make every day activities like your job, your sleep, your interaction with your loved ones and community, debilitating and may create even more stress.

Here are 5 tips that I have applies to my life and have shared with my clients to help them to reduce their own stress and anxiety and I hope that one or all five of these help you as well!

  1. Focus on your Breathing: Your breath is the key to your balance and can make a huge difference in how your body responds.  I’ve found that most people don’t even know how to properly breathe.  One exercise that I would encourage you to do is to place one hand on your chest/heart and one hand on your belly.  Inhale for 5 seconds, focusing on filling your belly/diaphragm with as much air as possible, then exhale completely for 10 seconds. Repeat this pattern for 2 minutes, working your way up to 5 minutes at a time.  Trust me, this one is a game changer! I do it before I go to bed after a long and stressful day.
  2. Listen to Music that Creates Good Vibes & Feelings: Music is such an emotive thing and can evoke positive feeling or negative feelings. You can change how you feel by listening to music and I’d suggest that you listen to songs that make you feel happy or that evoke happy memories. Create a playlist and listen to it daily, especially on your way into stressful situations/environments like a meeting or even family dinners (in the event that all of your family dinners come with a side of family drama :))
  3. Exercise and Move Your Body: Sometimes transferring the heavy, stressful, and anxious energy that you are holding inside into something physical can be an amazing thing.  Physical activity can release feel good hormones that combat stress and make you feel better, even if your situation doesn’t change. Try going for a walk or taking a workout class or just putting on some music and dance like no one is watching!
  4. Spend Time with Good People:  Do you have people in your life who make you smile or laugh until you almost pee your pants? Do you have people in your life who make you feel better and loved by simply being in their presence? FIND THOSE PEOPLE AND SPEND AS MUCH TIME WITH THEM! Don’t use this quality time with them to whine and complain, instead focus on the good – laugh until you pee your pants, embrace and hug until you release your tears, enjoy a meal that fills your heart and your belly.
  5. Fill and Fuel your Body with Healthy Food: When you’re stressed, your body and digestive system may not be working as properly as you would want and I know it may feel good to indulge in foods that don’t support and fuel your body, but try your best to eat healthier options.  Support your body and help it to maintain balance by fueling it with healthy foods. Check out  my free Clean Eating Guide ebook for recipes and ideas and you’ll also get access to my free Clean Eating Accountability Facebook group where I share some of my healthiest recipes.

Hopefully, these tips will be helpful for you in managing your stress and anxiety.

3 Tips to Get Out of Your Funk

I don’t know what is going on these days, but I’ve been speaking with a lot of my clients and friends who have said they are feeling “Blah!” when it comes to their jobs, their relationships (or lack thereof), their finances, their family, and their health/fitness. I don’t what it is, but I wanted to share my 3 tips that have helped me and I’ve already heard back from a few who have said my tips have helped them.

In the video below, I break it down into the following:

  1. Get Clarity in what you want.  If you are unhappy, it’s important to know exactly you are unhappy about and what exactly you want to change.
  2. Get Organized and clear the clutter. When our life, house, minds, fridge, etc is packed with clutter, it can create more anxiety and stress about the current situation and it can prevent us from seeing opportunities and possibilities to change ourselves, our situation or our perspective.
  3. Get a Goal that you can use to focus your attention and energy.  Once you know what you want to change and you have created space for change to happen, you have to take action by moving forward in a positive direction.

Watch the video to get a bit more about these tips and to help you get on track to getting out of your funk!

10 Tips to Successful Self Care

Happy girlHappy September, did you know that this month has been dubbed #SelfCareSeptember? I personally thought that this was so fitting as this month, I am focusing on Self Care and doing a the new online yoga program, 3 Week Yoga Retreat, and the 21 Day Ultimate Reset detox program. So, I figured that I would also do my best to focus on other areas of Self Care and want to challenge you to do the same.

You don’t have to do all 10 of these, but you should definitely think about adding a few these into your daily regimen, because taking care of yourself is critical.  Most people think that “Self Care” means being selfish, but I promise you, it’s the complete opposite. If you are stressed out that opens up the door to a bunch of things like poor sleeping patterns, poor eating and fitness habits, negative emotions, strained relationships and finances, and the list goes on and on. When you make self care a priority, you will find that your life is more balanced, you have more energy, and you are finding that your health, finances, relationships, and everything in between will improve!

Here are my tips for Successful Self Care

  1. Start your day with Gratitude: Gratitude is a big part of living an abundant life, when we focus on things to be grateful for, I believe, that we receive more things to be grateful for.  Find 3 things each day that you can be grateful for and if you can’t think of anything, simply waking up, having a sound mind, and an opportunity to make a positive impact in the world.
  2. Take a Morning Moment: Each morning, I take a moment to reflect on the day ahead, it helps to remove any anxiety about what is to come, but it gives me a chance to plan a head, set my intentions, and remove any negativity. My morning moment typically includes prayer, journaling, meditation, or reading the bible. Try to do one thin
  3. Eat Healthy & Nourishing Meals: The food that you put into your body is the fuel that runs your body and if you are putting junk and crap into your body, you can’t expect to have high energy to run your day.  I personally ensure that every morning my breakfast is healthy and nourishing, because that sets the tone for the rest of the day. Try adding more greens, lean protein, whole grains to your diet and limiting the processed, refined junk food for September.
  4. Fill your brain with Positivity: There is so much “crap” on the news, media, and on social media that can bog us down, but I am challenging you to fill your mind with positivity.  Each day, I read or listen to Personal Development to make sure that I’m developing myself.  You can find a podcast or audio book to listen to on the way to work or while you’re walking the dog, you can read 10 pages of a book, or even watching more positive movies and TV and listening to more positive radio stations.
  5. Drink Water: Hydration is a big part to feeling and looking great, your body uses water for a ton of reasons and a few years ago when I struggling, drinking water was a big part of feeling better.  You should aim to drink half your body weight in ounces of water each day. To spice it up, add fresh fruit to your water.
  6. Move your body for at least 30 Minutes: The idea of being holed up in a gym for hours is not necessary for getting great results, I tell my clients to simply move your body doing anything that gets your heart rate up and that you enjoy, can have the same benefits.  Find a dance or zumba class, go for a walk with a friend, or try a new fitness program. Exercise helps to reduce stress, blood pressure, and increase bone density, improve your mood, and make you feel better.
  7. Spend some time alone: In a time where we are always connected, it’s nice to be able to disconnect and spend some time with yourself to check in with yourself. It doesn’t have to be a long time, even 5 minutes of alone time can help to clear your mind and provide a bit of peace in a stressful day.  I like to sit outside and have a green tea or take a bath for 20 minutes or sometimes I take myself out on a date, yup a movie or dinner for one and just enjoy myself!
  8. Spend quality time with loved ones:  There is emphasis on the world “quality” when you are spending time with your family, friends, spouse, etc, it’s important that you are present in that moment. Solid connection with people, when you are present in the moment, can lift your spirits like none other. So put the phone away, let work be done with for the day (or at least that moment) and focus on the people that you are spending time with.  Take time to share about your day (the highlights), laugh over funny moments and memories, eat dinner together, or lay on the couch and watch a funny show together. Call up a friend and chat for a bit and be focused on enjoying the moment.
  9.  Spend Time In Nature: Nature recharges me and living in San Francisco, with so many beautiful hikes and trails and the bay surrounding me, has done wonders for my peace of mine.  But even if you don’t have access to a breathtaking trail, you can find a nice park or take the scenic route home and roll the windows down to enjoy nature.  One of my clients, before coming into the house after work, she sits on the hood of her car for 5 minutes to simply listen to nature – birds chirping, the insects buzzing.  Another one of my clients can witness the most perfect sunsets in the WalMart parking lot by her house. Find your way to connect with nature and let it recharge you.
  10. End your day with Peace: How you start your day and end your day matter. Ending your day with peace is a surefire way to have a restful night of sleep where your body can regenerate and you wake up feeling ready to tackle the day.  Set a “shut down” time where you turn off the TV, the phone interactions, and other connections with electronics.  Start to unwind and relax. You may want to lay out your clothes for the next day, or create your to do list for the next day so your mind isn’t buzzing about what you have to do, because you can have peace that you have a plan for tomorrow, or simply lay in bed and read a book or do a guided meditation.

Give one or all of these a try for the month of #SelfCareSeptember and see how your life changes!

3 Tips to Get (& Stay) Motivated in 2016

Happy New Years! As we kick off 2016, I wanted to share with you 3 Tips to Get (and Stay) Motivated for 2016.  I know that many people start off the new year excited and ready to crush their health and fitness goals, but as the days and weeks roll by, our level of commitment can begin to decline.  Last week, I hosted a free webinar where I go into detail of my 3 tips (click here to watch the webinar or scroll to the bottom), but I wanted to share them with you here.

quitting-motivation-card-wallpaper-inspiring-quitting-quote
1. Clearly Identify Your WHY and Your Goals: Take some time and think about WHY you want to get healthy and fit this year. One of my favorite quotes is “If you are considering QUITTING, think about why you started in the first place.”  This gets me every time, when I want to give up on a goal, I simply remember why I started in the first place and it helps me push past my excuses.  The same thing with your goals, get very clear on what you want to accomplish and make sure that your goals are SPECIFIC, MEASURABLE and REALISTIC. Once you have your WHY and your GOALS, read them at least once a day so that they stay in front of you!

aaeaaqaaaaaaaakuaaaajdvkzdnkyjuylwnmogitndi2mi1imzlmltflywm5owexndjiyq2. Make a Plan, Work Your Plan & Do It Consistently: Once you have your goals, break them down into daily, weekly, monthly and quarterly tasks.  This way you will know exactly what needs to be done and how to move forward with your goals. The biggest thing here is to make sure that do what needs to be done CONSISTENTLY, not just when you feel like it or when it is convenient for you. News flash, success isn’t always going to convenient and comfortable, so just suck it and keep pushing forward.

the_workout_buddy_tn-6630403. Get Connected to an Accountability System: The biggest success factor I found with my challengers last year, was those who actively participated and checked into the group or with their Accountability partner. When you know that you are expected to show up and check in to a group or for a weekly check in call, it creates a sense of urgency to do what you said you would do.  This is why I love my monthly groups, because you have people with the same goals as you, who are right there with you pushing and working on their goals. You are not alone and you have the support needed when you feel like giving up.

These 3 tips may seem super simple, but they have been game changers for my challengers in 2015 and hopefully, they will work for you, too!

If you are looking for more accountability to reach your goals in 2016, you’re invited to join my upcoming January 2016 Kick Off Challenge. To learn more, click here or watch the webinar below and at the end I discuss more about the challenge group and the special bonuses I’m throwing in for my participants.

 

5 Tips To Get Up & Workout This Winter

12376700_10109900696187364_4999197646206342273_nIt’s raining here in San Fran, but that doesn’t mean the workouts have to stop! Here are a few tips to get motivated to workout.

1. SUCK IT UP! Success isn’t comfortable or convenient. The truth is, if you want to reach your goals, it will require you to do things that you don’t always want to do! Get dressed, and get it done!

2. Find a workout buddy. When I don’t feel like working out, I can usually rely on my girls Jessica  or Kylie  to workout with me and push me in a killer workout. I always dread it before, but never regret it after. Who’s your workout buddy? 

3. Review Your Goals and ask yourself “Why?”. Think about why is it important for you to reach your goals. How will your life change? How will you feel if you don’t reach your goal?

4. Reward Yourself. If you are motivated by positive reinforcement, give yourself a reward (not food!) for actually getting it together and working out.

5. Track & Review. Do yourself a favor and figure out a way to track your progress. You can either use photos, take weekly measurements or use an app tracker, to help keep you motivated.

The key is to look at how far you’ve come and keep the eye on the prize. Don’t let excuses keep you from being the better version of yourself. You got this!  If you are struggling to stay accountable this winter, join my next 30 Day Fitness & Clean Eating Accountability Challenge.  Click here to learn more! 

How to shift your focus to have a more positive life 

::SHIFT YOUR FOCUS:: 

 It’s easy to focus on the negativity, the past, the hurts, the failures, the mistakes, the circumstances that broke you, the dreams that never came true and the plans that fell through. However, that type of mindset will only create more of the things that will bring you down and dim your perception of what’s possible for your future. 

I’ve learned to appreciate my failures and mistakes because they taught me great life lessons, to embrace my imperfections and flaws which helped me to create a new definition of beauty and self love, and to accept my brokenness and my scars/battle wounds because they are reminders that I survived, endured and didn’t give up. 

You have the power and the strength to be who you’ve always wanted to be, but it will only happen when you make the decision to shift your focus. 

Today I encourage you to take some time to reflect on your past, your journey, and your story and ask yourself the following questions: 

  1. What lessons have I learned from my biggest failures? 
  2. What do I have to be to grateful for? 
  3. How have I grown stronger from enduring the tough times in my life? 
  4. How has past set the tone for a bright future? 
  5. Who can benefit from my story ? 

Taking the time to reflect on these questions, can help you to make peace with yourself and your past, but also give you momentum to keep pushing! 

If you’re still struggling to reach your goals, let’s chat more about it. Fill out the form at www.coachingwithallison.com to set up a free 30 minute coachinf session. 

How to succeed in the midst of failure

Many times it can be hard to keep working towards your goal, when you find yourself constantly getting knocked down time and time again. This message is for anyone who is on the brink of giving up or wanting to quit. Watch this video then comment below with your declaration to get back up and give it another try.

What goals are you pushing toward? What will you do today to get back up and work towards that goal?

Be inspired.

How to be More Positive

I am a firm believer that what we speak is what we attract. If you are always complaining, nitpicking and speaking negativity, you will continue to attract more things to complain, nitpick and be negative about. So, why not try the opposite and focus on the positive side of things and use your words to express gratitude, positivity and appreciation? Wouldn’t life be much better if we could attract more positive things??? At the end of this video I offer up a little challenge, I would love to see how it goes!

My 3 Day Refresh Results!

Well, I successfully finished the 3 Day Refresh and I am proud to say that it wasn’t as bad as I thought it was going to be.  If you are considering a cleanse, I want to share with you the good, bad and ugly!

The Good:

  • Satisfied: I didn’t feel hungry during the 3 days, which was a big concern for me, especially since I am on my feet pretty much all day with training.
  • Mental Clarity: I felt that my mind was much more clear and I was able to focus on specific tasks much easier, if anyone knows me, you would know that I am the definition of organized chaos.
  • Energy: I found that I didn’t really feel sleepy or groggy, especially during the 3PM slump, I felt energized.
  • Improved Sleep: I typically am up each morning around 4AM, sometimes I wake up feeling tired and drag a bit, but each day on the Refresh I woke up feeling refreshed and didn’t wake up during the night.
  • Easy to Make Meals: I like that you actually get to eat real food and the recipes that you are given and guidelines make it really easy to find options for all of your meals.
  • Shakeology & Vanilla Fresh: I love Shakeology and was happy that I could continue to drink it during the 3 Day Refresh, but I was also pleasantly surprised by the Vanilla Fresh shake! I am hoping that this will become the new Vegan Vanilla formula, if so, I will be in heaven.  It was delicious!

The Bad:

  • Stay close to the bathroom! Since you are drinking a lot of water to facilitate the cleanse, you will have to pee quite a lot!
  • Although, I never felt hungry, there were times when I felt that I couldn’t finish all of the food and shakes that were required, which could have been because I was full or just was over eating the same thing.
  • Since my days are long and I don’t have much time to really think about my meals, I had to prepare all of my meals in advance and ending up eating the same meals and snacks every single day.  It helped to prep the meals, but I will say by the third day, as delicious as it was, I was over my Veggie Stir Fry.  Next time around, I will prepare a bit more variety with my meals and snacks.

  • While I wasn’t hungry, I did have two bouts of cravings – one was prompted by a dream I had where I ate an entire bag of Kettle Cooked Salt & Vinegar Chips and then craved them during the day. The other was a craving for a bacon cheese burger. Random, but I was shocked because I typically crave sweets, so I guess it’s a good thing that I got my sugar craving under control.
  • The Fiber Sweep wasn’t my favorite, but it wasn’t awful. I just had to make it really cold water and made it in a Shaker Cup then chugged it down as fast as I could.

The Ugly: 

  • Well, I should say more of the smelly…I did experience a bit of gas during the first day, but by the end of the day, I felt totally fine and no one was injured! 🙂

The Results:

Now, I’m sure that you are more interested in knowing if it actually did work! Well, I am proud to say that I got amazing results!

  • Starting Weight: 128.4
  • Starting Waist: 27
  • Ending Weight: 123.4
  • Ending Waist: 25.5

Yup, I love 5 pounds and 1.5 inches in 3 days by eating real foods, nourishing shakes and drinking tons of water.  Plus, I feel rested, energized and not bloated!

As I mentioned, my meals were pretty basic each day:

  • Breakfast: Vegan Chocolate or GreenberryShakeology made with Water and I also ate a pineapple spears or apple apple slices

  • Mid-Morning: Fiber Sweep (It wasn’t too bad)
  • Lunch: Vanilla Fresh Protein Shake (it was so delicious) with Tomato Cucumber Salad made with Lemon Juice, Garlic, and Cumin, and a handful of berries and avocado slices.

  • Mid Afternoon Snack: Carrots with Guacamole or Lemon Garlic Green Beans

  • Mid Afternoon Tea: Caffeine Free Chai (Unsweetened)
  • Dinner: Vanilla Fresh with Veggie Stir Fry made with garlic, ginger and cayenne pepper.

All in all, I would recommend the 3 Day Refresh to anyone who is looking for a way to kickstart or jumpstart their weight loss, find relief if you feel that you have overdone it with the junk food, or simply want something to help you get your body on track with your nutrition.

If you have any other questions or want more information about the 3 Day Refresh, including how to get your own kit and to join one of my 3 Day Refresh Accountability groups, fill out this form and I’ll get you more information! In the meantime, check out this awesome video that talks more about the 3 Day Refresh.

3 Ways to Make April Your Best Month Yet!

11034117_10108423685368884_2743392851562478390_nHappy April!

Are you ready to crush this month and reach your goals?

The beginning of the month is where people tend to set new goals, but if you have been setting the same goal over and over again each month, chances are there some things that need to be tweaked in order to finally reach those goals. For most, it’s simply being held accountable to what you say you are going to do and having a plan of action that you make the commitment to working that plan every-single-day!

Will it be easy? probably not. Will it be fun? I will do my best to make it fun! Will it be worth it? Of course it will!!! 

Here are 3 ways to stay on track this month:

  • Create a plan of action and share it with someone to hold you accountable. Remember, if you fail to plan, you plan to fail. Period. So think about what you need to do daily and then having someone keep you accountable to doing those daily activities will make sure that you move closer to reaching that goal.  Doing daily or weekly check ins to track your progress and brainstorm ways to move past obstacles can help you to keep moving forward.
  • Make your goals challenging, but realistic.  One thing that I used to do was set goals that were challenging and pretty much unrealistic. Within one week of pushing hard, reality set in and I would give up.  Take a look at your current schedule, budget, and mental/emotional capacity, do you really have time to run 10 miles every single day or should you focus on running 1 – 3 miles a day? Do you think that you can eat 100% clean with NO CHEATS or maybe you focus on eating a healthy breakfast and practicing meal prep to help stay on track this month? Make it challenging, but also make it realistic so you are truly motivated, instead of discouraged.
  • Don’t be afraid to change things up.  This weekend I recorded a video (click here to watch) where I talk about the importance of re-evaluating your plan and making small changes, when necessary. This works if you feel stuck, you know, working out daily, but the scale isn’t moving or eating healthy, but still feeling sluggish.  If you are struggling and want help with reaching your health and fitness goals this month, I can help you to make some tweaks to help you get back on track.

I hope that you have a great month and remember, I am here as your Healthy Lifestyle Coach and Personal Trainer, so if you have questions, need advice, or want suggestions on how to get back on track, I’m here! We can connect on Facebook and chat!