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!

Try this goal setting technique to reach your weight loss goals

64186-we-are-what-we-repeatedly-doMany of my clients come to me with very specific goals, like “I want to lose 15 pounds in one month” or “I want to lose my stomach flab by my trip to Maui in a few months”. While I commend my clients for setting SMART Goals, which are Specific, Measurable, Attainable, Realistic, and Time Specific, I often have to have a conversation with them about how “Realistic and Attainable” their goals are. Is it possible to lose 15 pounds in one month? Absolutely. Will it be easy and will they enjoy the process? Absolutely not. Typically, when I lay out the plan of action, their eyes glaze over and they are hit with the reality that the goal they want may require more than they are willing to do to reach that goal in that amount of time.

One thing that I work on with my clients is setting goals that are motivating and actually make them excited to push for. How do I do that? We change the focus from achieving a specific result to adopting a specific habit, which will ultimately lead to their desired results. There is power in forming healthy habits, mainly because once you form those habits, naturally they will lead to results of getting healthier, losing weight, feeling better and more.

When I task my clients to set goals, I give them these specifics and I call them SMART 2.0 Goals: 

  • Specific
  • Meaningful & Motivating
  • Action Oriented
  • Realistic
  • Time Framed

For example, instead of saying, “I want to lose 15 pounds in one month”, your goal would look something like this:

Weight Loss SMART Goal 2.0: I will lose 15 pounds by developing the habit of eating a healthy breakfast and taking my dog on a 30 minute walk every morning for the next 4 weeks.

This type of goal setting provides you with a better aim and focus on developing habits, also it gives you a better idea of what you need to do each day to make that goal become a reality.   You are no longer focusing on the 15 pounds, instead you are focusing on creating a habit to eat a healthier breakfast and to use your dog walking time to be active.  By the end of the month, will you have reached your goal of 15 pounds of weight loss? Maybe or maybe not, but will you be well on your way? Absolutely! Will you feel good about yourself if you are able to make two small adjustments to your daily routine that will lead to feeling better, looking better, having more energy, fueling your body, and spending more quality time with your dog? Absolutely!   If you keep this habit up and make it a lifestyle change, will you eventually lose those 15 pounds? HECK YES!

This type of goal setting is great because at the end of the day you are forming habits that will lead to a healthier lifestyle and the bonus will be the weight loss or whatever result you are looking for.   Aristotle nailed it when he said, “We are what we repeatedly do.” 

If you would like to learn more about how to set better goals to help you achieve a healthier lifestyle, connect with me on Facebook and send me a message. 

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.

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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 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!

3 (Non-Fitness) Books to help you lose weight

One of the biggest things that I like to implement into working with my clients, is ensuring that they have the mindset to help them stay focused and consistent with their health and fitness journey.  A big game changer for me, as well as my clients, has been the role of personal development to accompany the physical transformation that is happening.

Here are some books that I highly recommend if you need a little motivational boost to stay committed to your health and fitness goals:

  • Eat That Frog by Brian Tracy – This is the perfect book for those who struggle with time management and use the excuse “I don’t have time to workout”.
  • The Compound Effect by Darren Hardy – This is the perfect book for those who are a bit impatient and are getting frustrated that the results aren’t coming quick enough.
  • PUSH by Chalene Johnson – This is the perfect book for those who are struggling with setting goals and creating a plan to reach those goals.

These books have been game changers for me and my clients and if you are finding that you are not pushing hard or digging deep, give one of these books a try.  I’d love to know what other books you are reading – fitness or non-fitness related! 

3 Keys to Make a Habit Stick

 

 

 

 

 

 

 

Let’s face it, most people don’t have a problem setting a goal or stating a new habit that they want to develop.  It’s staying accountable and consistent with working towards that goal or habit, right? Think about a time when you set a goal or stated that you wanted to make a change in your life, but weren’t able to make it come to fruition.  Let’s be honest for a moment, why didn’t you make it happen?  Naturally, we will look at external things like people, situations, circumstances, time, money, etc to point the blame.  However, at the end of the day, 9 times out of 10, the reason why that habit didn’t stick or that goal wasn’t met, is because you weren’t set up for success in the first place.

Here are a few tips that I share with my clients to help them stick with their goals and work towards success.

1. Believe that you can do it: If you don’t believe that you can’t reach that goal, you won’t. Period.  The mindset that you have is the #1 thing that will determine your success in anything that you do. If you have set the goal that you want to run a marathon by the end of the year, believe that you can do it. Visualize yourself crossing the finish line, create affirmations that will help you to stay focused on that goal. Here is a video that I created that talks more about Mindset. 

2. Set mini goals: Most people focus so much on the end result that they neglect the progress they are making along the way. Instead of having your timeline on the finished product, create a few mini goals that you can shoot for.  If you have set a goal to lose 50 pounds by the end of the year, break up your goal and focus on how much weight you want to lose each month, that is about 4 pounds a month. Chances are, if you make minor tweaks to your diet and stick with a fitness program, you will definitely lose 4 pounds (or more) a month.  I’ve seen most people in my 21 Day Online Bootcamps lose up to 10 – 15 pounds with the 21 Day Fix, so I know that it is possible.

3. Drop the “All or Nothing” mentality: I had a client who would start out each year with her goals and the second that she “failed”, she would give up.  She looked at her failure to eat healthy for that day, as completely ruining her chances of reaching that goal.  She thought that she would either give it her all or nothing at all. That type of thinking will always keep you stuck…because WE ARE HUMANS AND WE ARE NOT PERFECT! WE WILL FAIL TIME TO TIME! You will have awesome days and you will have days that you fall off track.  The key is not to focus on the failure, but to linger on the lesson.  When you fall off track, think about what you can do differently to improve and reach that goal.

If you are at a point where you want to make your health and fitness goals stick this year, but need a bit more accountability to make it happen. I want to invite you to join me in my next 21 Day Online Fitness & Clean Eating Bootcamp!  Click here for more information. 

Ditch The Scale & Focus on How You Feel!

On your health and fitness journey, I know that it is so hard and so tempting to check the number on the scale on a daily, sometimes hourly, basis.  But, the reality is that the number on the scale is not a full picture of what is going on.  When we focus solely on the weight loss, we miss out on so many other amazing victories!

In 2015, let’s make a pact not to let the number on the scale define our success. Instead, let’s make a commitment to working out and eating healthy so that we can reclaim our health and reclaim our bodies so that we can look better, feel better, have more energy, and improve our lives. Naturally, by sticking to healthy habits and adopting a healthy lifestyle, our bodies will change, but so will our mindsets, as we become the best versions of ourselves.