Consistency is Key: Are you struggling to find it?

I don't know about you, but a lot of my childhood memories involve food, and last week's Thanksgiving celebration was no exception. I ate all the things. I'm talking cheesecake, pumpkin pie, gooseberry pie, pudding, oh my! And I didn't feel guilty about it. Not one bit. Want to know why?!? 

CONSISTENCY.

What does it mean to be consistent anyway? Is it getting up at the exact same time every day? Never missing a workout? Eating the exact same number of calories every day? 

How does one stick to a fitness and eating plan consistently anyway? 

The answer is different for everyone. You MUST create a plan that takes into account your personal likes and dislikes when it comes to both food and exercise if you want to be successful.

Here are 5 simple steps to help you strive for consistency in your eating and workouts.

Step 1: Be honest with yourself about your time

Take a moment and really think about your day. When is your day the most hectic? When you do you down time? When do you eat your meals - on the go? At your desk? What about your kids' activities? When do they take place? When are you the most tired? Have the most energy? 

By answering these questions, it will help you determine the best time of day to exercise and the types of meals you need to prepare to help you find success. If getting up early doesn't bother you, schedule your workout for the wee hours to knock it out. If you are always on the go, plan recipes that can be easily prepped ahead of time and grabbed while walking out the door. The key being to schedule these things like you would any other important appointment. Know when you are going to work out every day - even if it's at a different time on different days... know when you're going to meal plan and prep and put it in your calendar!!

Step 2: Determine what forms of food and exercise you like and don't like 

Our tastes definitely change over time. Things we didn't like as kids we can try as adults and discover we love them. So do some research. Do you really still hate broccoli? Give foods on your DO NOT EAT list another shot. Prepare them multiple ways. You may find if it's prepared a certain way, you love it! And truly take an inventory of what you are eating. Is your diet filled with fast food or processed food. Do a little "spring cleaning" if you will of your refrigerator, pantry and freezer. Focus on stocking them with lean meat, and fresh/frozen fruits and veggies.

The same goes for exercise. Maybe you only hate running because you were forced to do it in school. There are so many different forms of exercise that the opportunities are endless. Don't give up if you trying something and it isn't for you. The more things you try the more likely you are to find your soul mate workout!


Step 3: Find an accountability partner

Once you have determined your schedule, share it with someone you trust! Someone who is going to hold you accountable to it and check in on you daily/weekly/ etc. (whatever you have agreed to). This person has to be someone you can count on to be honest and push you to stick to your plan. Someone who is "too nice" and is going to let you slide isn't who you are looking for. This person can be a spouse, friend or even a colleague. But they will be putting in some effort, too, so respect their time and feedback. If you want them to be honest and help you, you must be honest with them as well.

Step 4: Be patient with yourself

Remember, you are human. You will slip up. You will get off track. You will want to give up. So don't strive to be perfect. Perfection doesn't exist in this world. Instead, strive to be better than you were the day before. Make one more healthy choice today than you did yesterday. Work out just a little harder than you did the day before. Making small changes every day will add up to big results. And once you see results, you won't want to stop.

Step 5: Don't be afraid to ask for 
help 

Your health and fitness is something you should take seriously. And making changes can be scary and overwhelming at times. Don't be afraid to ask for help. If there is someone in your life who seems to have it all together, ask them for some tips. If you follow someone on social media that you admire for their consistency, send them a DM. Most people, myself included, share their journey because they truly want help, inspire and motivate others to get healthy. So reach out. Ask your questions. It may just change your life.


Now back to what I was saying about my Thanksgiving indulgences. I didn't feel guilty treating myself because 

A) I didn't go completely off the deep end - enjoyed some great food but also worked out every day 

and 

B) I'm otherwise consistent with my eating and workouts, therefore a day of indulging isn't going to ruin  the hard work I've put in every other day. Remember, while you can't lose 20 pounds in a day, you can't gain 20 pounds in a day either ;)

Your challenge: Walk through these steps in the next week. Plan. Prep. Find your person. And roll into 2019 ready to take back your health. And remember - I'm here to help ❤️

Alicia


PS- I'd love to hear from you about your plan! And please teach out to me if you have questions!

Back to School: Top Tips for a Successful Year

Don't look now, but another school year is upon us 🙈 I know, I'm in denial, too. But I can no longer avoid the brand new backpacks filled with shiny new supplies ready to be thrown over three little shoulders 💕 We've enjoyed our summer, but I think we're all ready to get back into a routine.

Here are some of my top tips to help you get back into school mode and have a successful year 👇


GET ORGANIZED

With three kids in school - pre school, 2nd and 3rd grade, it's incredibly easy to get overwhelmed with important dates, activities etc surrending their school, sports and other activities 😳 So every time you open an email from a teacher or coach, have your phone handy and ready to add activities and reminders to your calendar. If you're not prepared to add to your calendar, don't open the email until you can, or mark the email as unread so you remember to go back to it and don't miss important dates.

A PLACE FOR EVERYTHING

And along these same lines, and a favorite of my engineer husband's, a little 5S for you: a place for everything and everything in its place. When you establish some ground rules for where backpacks, shoes, etc. get put when they walk in the door... where dirty clothes go at the end of the day, how things get left in the bathroom... and on and on, you'll have fewer days that require prayers to St. Anthony to help you find things. When you go to get something, you'll know exactly where to look because it has an "assigned seat!"

KEEP BREAKFAST SIMPLE

Rubbermaid containers found at Walmart

I struggle with this one! I work full time and we have to be out the door early, making a homemade breakfast difficult. I grew up eating homemade breakfast just about every day and want the same for me kids. But the reality of the situation is it's not always feasible. By keeping different cereals, granola bars, oatmeal, bowls, spoons and cups at eye level for them, they can do more on their own, saving time and teaching them responsibility 😊

Another time saver and way to add homemade items to their list of breakfast choices is by making your own homemade waffles, pancakes, muffins etc that you can freeze and they can pop in the toaster, or microwave 👍👍


CHOOSE CLOTHES THE NIGHT BEFORE

Letting your kids choose they clothes the night before saves time and eliminates fights in the morning since THEY chose the outfit. This also ties back into staying organized. If you have added important school activities to the calendar, you'll know the night before if they need to wear anything special, etc. the next day!

GO THROUGH BACKPACKS

... as soon as you get home!! Look for important papers, permission slips, etc and again be ready to add items to your calendar. Fill out any forms immediately if you can and put them right back in the backpack! Repeat this process in the morning about 10 minutes before you walk out the door. Make sure your kiddos aren't trying to bring anything to school you don't want them to - toys, candy, etc. 😊

And on a more serious note, with so many tragic stories about guns finding their way into backpacks, I implore you: Check your child's bag EVERY DAY ❤️ It's vital in maintaining your child's safety and the safety of others in their school.

KEEP AN OPEN DIALOGUE

One of the more important things, in my opinion, is keeping an open dialogue with your kiddos, their teachers and school staff. Talk to your kids about their day beyond "how was your day?" Ask instead questions like,"What was the best part of your day? What was the worst part of your day?
What made you laugh today?
What book did you get to read today? Who did you play with at recess? etc.

It's so important to communicate with your kids so they know they have a support system and come come to you with anything and everything! It's also important to communicate regularly with their teacher. If you have ANY concerns make sure you contact your child's teacher and stay on top of anything that you think could turn into a problem. They can't help your child if they don't know about the issue. You are your child's best advocate!

Stay positive. Take one day at a time. Breathe. Smile. And have a GREAT year ❤️


** Bonus Tip: keep a drawer full of healthy snacks within their reach that they can grab and toss in their backpack for a snack at school or for an after school snack. Try to avoid anything with peanuts, though, since a lot of schools have restrictions on nuts!

Top 5 Tips for Beating the Workout Blahs

Let's face it. We all KNOW we need to exercise. There are a multitude of benefits from regular physical activity:

- helps maintain your weight
- combats health conditions and disease
- improves your mood
- increases energy
- promotes better sleep


But some days we just don't wanna no matter the benefits. Some days we just want to lounge on the couch and binge watch Netflix.

We come up with excuses like:

I'm tired.
I'm cranky.
I'm too busy.
I'm sore.
I'm traveling.

The list goes on.

I work out 6-7 times per week - especially when I'm training for a race. And I can count on at least two days where I'm not feeling it. BUT there are little hacks I've discovered along my journey that help me beat the workout blahs. Here are my top 5:

1. SCHEDULE YOUR WORKOUT
Seriously, put it on your calendar like any other appointment. Otherwise, you leave it to chance and we all know how easy it is to fill out time with other things.

2. WEAR YOUR WORKOUT CLOTHES TO BED
I know you think Im crazy, but when all you have to do in the morning is roll out of bed and get to it, that's one less thing for your brain to talk you out of.

3. WEAR SOMETHING CUTE
Speaking of clothes - make them something you love, that are comfortable but stylish and make you feel great! When you look good - you feel good and get a better workout.

4. HAVE A KICK ASS PLAY LIST

In our house, we call it pump- music... whatever tunes give you the feels and gets the blood pumping is your goal. Right now I'm loving Maroon 5 Girl Like You!

5. ALWAYS BE MINDFUL OF YOUR WHY
No one is forcing you to work out. You're an adult. You make your own choices. But you also know that dreaded feeling of regret. The one that says,"I really wish I would've just done it!" There's a reason you set out on your journey. Keep that in the forefront of your mind and it will help push you through your workout.

BONUS TIP: ALWAYS drink the "power juice" before you work out. Natural boost of focused energy without the crash. It's AMAZING!! And a non-negotiable for me and my workout routine!

Some days will come easier than others. On the hard days it's even more important to lean into the struggle and show yourself what you're made of. Because when you do, you'll make yourself proud. And when you're proud of yourself, it makes you want to do it again. And again. And again, making it that much easier to push through in the future!

Out of My Comfort Zone Part 2: my physique competition experience

Thursday after pre-judging Justin and I played tourist around downtown Indy visiting The NCAA Hall of Champions and Benjamin Harrison House, did some shopping, ate a light lunch and then met up with some other ladies on my team. I spent Thursday night at the conference opening night while Justin took in Deadpool 2.

Friday morning went off without a hitch. grabbed some free hotel breakfast (the best kind - FREE) and got to work out with the ultimate motivator Shaun T. You might know him from a little something called Insanity. It was AMAZING!!

Follow that up with a much needed shower (careful not to exfoliate that tan of course!) and an amazing keynote speaker and Friday was knocking it out of the park. Had lunch with the team and then spent about an hour into afternoon workshops before I needed to head back to the hotel to get ready for rehearsal and the final night of The Classic.

Justin met me outside the workshop room, we walked back to the hotel and I began going through the entire process of hair and makeup again. I typically don't wear make up... very little when I do so it si foreign to layer it all on :)

We walked back together to Hall A, I got checked in, kissed Justin and headed inside where we were given instructions on how it would all go down. Then we were ushered back stage where we proceeded to wait, and wait and wait some more. My feet felt like they were on fire from my heels. And then my foot started to cramp. Note to self, wait to put heels on until closer to walking on stage :( But everyone was super awesome and supportive... taking photos, talking, laughing and just celebrating. It was awesome!

FINALLY we start moving. Music is pumping. The crowd is cheering and I feel a burst of energy rush through me and there's suddenly an extra pep in my step. I walk up on stage, waving to the crowd , and thank God for having the courage to see this thing through!

As I stood and listened to 10 numbers be called for top 10, of which mine wasn't one of them, for a moment I felt a twinge of disappointment. But I immediately snapped out of it. "Just enjoy this!" I said to myself. And I did, cheering loudly for those still on stage and for EVERYONE who had the heart and guts to put themselves and their journey out there.

No, I didn't buy a competition bikini.
No, I didn't get my hair and makeup professionally done.
No, I didn't hire a posing coach.

What this wife and momma of three DID do:

Work my butt off for months and prove that at-home workouts WORK!!
Learn to walk in 4 inch heels
Experience my first air-brush tan
Prove that modesty can still be sexy
And prove to myself that I am strong and brave.

Those who knew me growing up will tell you, I was quiet, shy, reserved, rarely smiled and that the level of confidence I had in myself was pitiful.

This journey that I'm on - it's  so much more than awesome workouts and yummy shakes.

 I've found a level of strength and confidence in myself that I've never known before that I hope others can find as well.

Y'all, I put on a bikini and walked across a strange in front of judges and at least a thousand people. Alicia of old wouldn't have even considered it. No way. Not in a million years. In my book, that's a win.

Out of My Comfort Zone Part 1: my physique competition experience

Have you ever set a goal so big and crazy that it made your stomach hurt every time you thought about it?

I have. And I'm happy to share that I reached my big, crazy goal and lived to tell about it.

To be honest, I'm not really sure what made me want to do this... but I'd been thinking about it since last year. And so the day came - March 5 - that I filled out the online registration, closed my eyes, said a quick prayer and clicked submit.

And then I panicked. And then I calmed down. And then I panicked some more. This cycle repeated right up until the actual event. The event being The Classic, a physique competition where you're judged on body composition, personality and stage presence. You have a pre-judging session Thursday and the final on Friday night where they narrow the field down to their top 10 and award trophies for the top three men and top three women.

I was a newbie, doing this on my own, but with the endless support of Justin. He pushed me when I needed pushed. He reassured me when I needed reassuring and encouraged me to keep going every day.

Like I said, I had no idea what I was doing, but my plan looked like this:

Wake up between 3-3:30am.

Drink my pre-workout and eat breakfast,
Head down to the basement and push play on my first workout of the day from my 80-day program

Push play on my second workout, a muscle-building program. And, if time allowed, push play on yet a third toning workout.

5:50-6am, wander back upstairs and jump through the shower.

6:15ish, get dressed and wake up the kids.

6:45am and we're walking out the door.

6:50-6:55 drop off the little one at daycare

7:05 drop off the boys at school/summer camp

7:45-4:30pm Arrive at work

5pm Arrive home from work

5:30 Eat dinner

6-6:30 Help with baths

6:30-7:30 TV time as a family

7:30 Put the kids to bed

7:30-8:15pm Extra cardio session

8:15-8:30ish Take shower

8:30-9:30 TV time with Justin

9:30-10pm Prep lunch and snacks for the next day

10pm Crawl into bed (if I was lucky)

Just writing it all out is exhausting!

But somehow I managed to make it to Tuesday night. We were driving to Indianapolis Wednesday morning and I didn't want to worry about scheduling a spray tan for when we got there, so Tuesday night I got my spray tan at Recreating Rays.  It's quite the experience if you've never been air-brushed before 😉 But they were super awesome and I loved my results!

So Grandma arrived early Wednesday morning to watch the kids and Justin and I began our road trip to Indy. We arrived mid afternoon, got settled into our hotel room, picked up my registration packet for the conference and went and took a peek at the pre-judging stage.

It was so little and HUGE at the same time! And carpeted?!? WTH? Did they not take into consideration the heels we wear?!! LOL

The rest of Wednesday was spent relaxing in our hotel room and dinner at Weber Grill

My pre-judging time slot was at 9am on Thursday morning. I slept like crap and woke feeling grateful for the mask of makeup that was going to cover up my tired eyes.

I curled my hair, did my make-up, I
threw on a tank and some shorts and flip flops grabbed my ridiculously high heels in one hand, took Justin's hand with the other and headed to the convention center with more butterflies in my stomach than I could count.

I got checked in and Justin and I hung out in the "holding" rooms until my number was called. And while the nerves didn't totally dissipate, I felt a sense of calm come over me as I took in the scene. This is what I saw:

Women and men... all ages... all shapes... all sizes... all at different points in their fitness journey. Some were planking, using resistance bands, doing push-ups. Some were getting oiled up by friends. Husbands, wives, friends. And it hit me. An overwhelming sense of pride in everyone in that room. We all knew how hard we'd worked and the sacrifices we'd made to get there. So I just kept repeating the mantra in my head... the same one I tell my kiddos when they're feeling anxious: you are strong and brave!

And then my number was called. I lined up in the hallway with my group.

 We walked inside the judging room and one by one, got our 15 seconds in front of the judges. With every part of my body shaking, I smiled and walked up the steps to the stage, went through my posing routine and as I walked off the stage caught my heel on the tape holding the carpet in place. Insert mortified face!!

I didn't fall, but I definitely felt my heart jump into my throat! But as I came around the corner in the back of the room, the ladies who had gone before me shared smiles, silent high fives and congratulations. Women, building each other up... encouraging one another. Who would've thought 😉 This continued for each and every lady in that room.

And then, they called my number to go back up!!! I went back up on that stage, confident, and an excited smile on my face. Got through my routine and WITHOUT stumbling, walked off stage. I was called back up a second time in a group with a few other ladies, asked to pose certain ways and then it was over. The hard part was over!

And this guy was waiting for me with a giant hug and smile on his face. My friend. My rock. My husband and biggest fan.