Why I think the celery juice craze is a bunch of bullshit

DO YOU STRUGGLE WITH OVEREATING?

For the longest time, food consumed my life. I was OBSESSED with every diet trend — the celery juice craze y’all know I’m SOOOO in love with? I would have 100% been on that train a few years back.

I had convinced that the only way that I could be “healthy” was to eat bird food and rock every diet trend in sight (which caused my mental health and bank account to suffer REAL quick), and eating quickly became my least favourite activity because it truly controlled my life.

Not to mention it led to years of yo yo-ing like crazy.

Why I’m so AGAINST the trendy diets and health hacks like celery juice? They more often than not ‘cause our bodies to go into distress and lead to the inverse of our intentions: OVEREATING.

Do you struggle with this too? You are SO not alone.

Now I am NOT saying this is true for everyone on the planet. We ALLLLL have different needs and triggers. But I know my gals, my overachieving all or nothing, yo yo dieter babes. If you’re not that and don’t struggle with this shiz, move on sistah ;) But if this resonates hard core, this is for YOU.

Here are 3 tools you can incorporate TODAY to BREAK FREE of your overeating habits:

1. EAT ALL THE FOOD GROUPS. Yup, I said it. When you cut out foods (especially food groups all together), your body literally goes into deprivation mode. Instead of eliminating foods all together, try adding MORE healthy, nutritious foods into your daily eats, while also giving yourself the freedom to enjoy a treat here and there.

2. REDUCE STRESS. Stress is the leading cause to overeating (chronic stress increases the levels of cortisol in our brains, a hormone that increases our appetite) so there is a DIRECT link between stress and overeating. Find simple ways to reduce the stress in your life — exercise, meditation and breathing techniques are some of my faves!

3. FILL UP ON VEGGIES. There’s a reason mom always told you to eat your vegetables. Veggies are the food group that have the highest amount of fiber (and water) at the lowest caloric intake, so you can eat a shizzz ton of them and stay full and satisfied for longer. Plus you get the added benefit of all the those amazeballs nutrients ;)

Can you commit to even just ONE of these tools?

Which one are you gonna try?

Or is there something else that works for you?

Xo Amanda

Gut Health Matters. Poop better, live happier & feel your MF best.

I was super into the arts and humanitarians in high school.

English. History. Psych. It was my jam.

But science? Anything math related? It was just NOT my jam. Except for Biology.

I was so fascinated by the ways our bodies worked and I related to it because it felt applicable to me — ya know, ‘cause I have a body.

So when I started learning more about nutrition in my journey to becoming a health coach, I became FASCINATED by the gut.

Gut health has become a super trendy topic as of late — you know, all those fancy yogurts and kombucha supporting that gut health all the wayyyy. Right?

But supporting our gut health is SO MUCH MORE than having a kombucha every day…(which for the record, I don’t recommend). And having a healthy gut is KEY to having a healthy body…and here’s why…

The gut is largely responsible for putting our body into working order.

As our food gets broken down, the microbiome (aka the bacteria in our gut) absorb the nutrients from the food which, in turn, supports things like hormone balance, mental health, healthy waste elimination (aka GOOD POOPS) & even skin health.

The craziest thing that totally blew my mind?

The gut and the brain are directly connected.

Which, in turn, means the food you’re ingesting and being absorbed by the gut impact your mental health/anxiety in profound ways.

How do you know if your gut needs some extra love? Here are some symptoms you may be experiencing…

• Anxiety - Around 80% of serotonin, the neurotransmitter that impacts mood, sleep, social behavior etc is produced in the gut. So when the gut isn’t healthy, you’re getting less serotonin, which can negatively impact your mood.

• IBS/ bowel movement issues — these have been directly linked to an imbalance of the microbiome

• Exhaustion/Brain fog - this is also linked to lack of seratonin, as having lower levels of it can cause insomnia or trouble sleeping

• Acne or skin issues — the main cause for acne/rashes is an imbalance in the gut

• Cravings — if there’s an overgrowth of yeast in the system, you can crave more sugar

If you’re like AHHHHH I HAVE ALL OF THESE or even SOME of these, then GIRLFRIEND, you can do something about it right fucking now.

The microbiome in our gut can be reset in as little as 3 days. Isn’t that incredible? Which means with some mindful practices, we can take agency over our health, mind body and soul.

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BEST WAYS TO SUPPORT GUT HEALTH

QUICK RESET & GUT OVERHAUL

I’m not a proponent for quick fixes in life. Especially when it comes to our health. But sometimes, our body needs a reset to be able to give us a healthy base to launch into new shifts.

And that’s why I love the 3 day refresh. A 3 day plant based gut detox which focuses on eating real foods & supporting your gut health through supplements.

I’ve rocked this particular program three times now (about once per year) and every time I do it, I’m astounded by my results. And this time was no exception.

I weighed myself out of sheer curiosity and I’m down 7.6 lbs (my husband who also rocked it alongside with me this time was down 7 lbs) and we both have maintained that loss a week later.

I’m feeling SO energized and refreshed in a way I haven’t felt in months — YASS GUT HEALTH.

WINS?

• bloating GONE

• slept better than I have in months 

• feeling so lean 

• brain alert and focused 

• poops are on point

• eczema cleared up

SPEEDBUMPS

• felt a little hungry the last night of the 3 days but tea helped 

• my energy was lower overall through the 3 days but it’s back tenfold  

I am so glad I dove into this even when I felt like I didn’t “have the time” for it. And I’m so proud of my LYFYL wellness community for rocking it out too, especially my 2 gals who did it while traveling for work. MF ROCKSTARS and proof that you CAN put yourself first no matter what season of life you’re in. And if you’re looking for a quick way to shift your body’s composition, this is 100% what I would recommend.

EAT MORE VEGETABLES

Big ol’ duh, I know. But seriously, gut check yourself (ha, see what I did there?) and check in with how many vegetables a day you’re actually getting in. They are the best way to add more healthy nutrients in your day to support gut health.

EAT HIGH FIBER FOODS

Fiber doesn’t get digested in the body until it gets to the gut (which stimulates bacteria growth!) so it’s the healthiest thing you can ingest. Some of my favorite high fiber foods include: raspberries, broccoli, chickpeas, artichokes, lentils.

TAKE A PROBIOTIC SUPPLEMENT

This can be a bit tricky because many probiotics on the market are actually not beneficial to your gut health at all because the casing they’re encapsulated in aren’t made to withstand the acidity in the stomach and break down before they even make it to the intestines (which is where they are needed to do their job!). I take my probiotic in form of powder in my daily smoothie because I know it has the correct casing (shoot me a message if you want more info!) so whatever you do, just be sure to do your research on which ones you can snag that will actually do the job intended!

And there you have it! GUT HEALTH FOR THE WIN.

Do you have any symptoms listed above? What has been your biggest struggle with gut health?

Let me know in the comments!

Xo Amanda

Why I don't believe in "falling off the wagon" and why health isn't all about getting banging ass results

I failed.

Or at least by all standards of the fitness industry, I failed.

The past 7 weeks, I've been rocking my latest fitness adventure -- a strength training and HIIT program. I've been working out 4 days a week, rocking my rest days like nobody's business and continuing to adopt my food freedom program principles.

You'd THINK that I would have seen these INSANE results -- AB CHECK HERE, am I right? 

We're all programmed to believe that we will dive into a fitness program and that by the end of it, we're going to be RIPPED. That we're going to shed the weight, get that six pack we've always dreamed of and we'll finally be able to zip up those jeans from high school we've been holding in the back of our closet for 10 years...

I know I used to believe that with every fibre of my being. 

And when I didn't see results right away, I sabotaged myself and deep dove into my binge eating spiral and would put on 10-20 lbs in a month.

That cycle plagued me for YEARS, until I changed up my fitness regime. Started rocking programs that actually worked and gave me long lasting results.

And all of a sudden, I actually FELT HAPPY. Not just because I lost a few dress sizes, but because I FELT STRONG. I felt active and alive and energized in a way I hadn't in years.

And for the past 3 years, I've continued to feel that way. Trying out new programs, feeling like a MF athlete and badass...until this program.

'Cause you see...I've been rocking this strength training program and as I head into my final week of it, I've seen no weight loss or physical external shifts. In fact, the physical shifts I have seen have been me feeling fluffy and bloated.

And you know I'm always going to keep it REAL AF with you babes, and my truth right now is that I've spent the last couple of weeks feeling like a total and utter FAILURE. Because your girl is as health coach, right? So if I can't walk the walk, how am I supposed to inspire and empower my clients and future clients to do so as well...right?

WRONG.

While you may not see any badass results from this, what you also don't see is everything else I've been navigating this summer. 

The past couple of months, I’ve been dealing with some intense shifts hormonally that have caused my body to feel out of whack.

2 months ago, I transitioned off of birth control pills to the copper IUD. I originally did so in April but my body literally rejected the IUD and I had to get it removed and a new one inserted (which, let me tell ya, is NO FUN). Luckily, the IUD stuck this time around, but my body has responded SUPER differently to this one. The first time around in April, I had no bleeding and no seemingly different experiences beyond my shifts in mood depending on where I was at in my cycle.

But this time, my bleeding has been incredibly different — I bled right after the initial insertion more than I ever have in my entire life. And since early July, I’ve had continued intermittent spotting and periods every other week.  

And the past few weeks, my body has been intermittently bloated AF in ways I’ve never experienced before (for all you gals who have dealt with this for years I FINALLY UNDERSTAND) and it’s been super uncomfortable.

I look in the mirror and that voice in the back of my head that tells me I'm not good enough, and I should just eat an entire box of donuts has been getting louder and louder...all because my BODY doesn't look the way I EXPECTED it to or the way SOCIETY TELLS ME IT SHOULD after finishing a workout program? 

I call bullshit.

I mean, I am ALL about celebrating different shapes and sizes and finding STRENGTH from the inside out, not about looking a certain way — and this gal? THIS IS ME TODAY.

The bright, energetic, sensitive, silly, playful, dedicated, focused, harry potter obsessed dog mama multi-passionate entrepreneur goofball who also happens to be bloated right now.

And she is JUST as worthy bloated as she is when she’s not. 

She's just as worthy when she's kicking ass with her workout program or moving slower and working out less.

She's just as worthy when she's eating a delicious pot of zoodles than when she's eating a MF cookie.

Our health and fitness journeys ARE FAR FROM LINEAR. Nor should they be.

And to expect our lives to constantly be moving that direction is unrealistic. Shit happens. We travel. We go into a crazy busy period at work. A loved one dies. We plan weddings. We enter new relationships that turn our worlds upside down. 

We accept that these things are part of life and that it's OK, but we have such a tough time acknowledging that it's also okay to have a fluctuating body?

LET'S GIVE OURSELVES SOME MOTHER FUCKING GRACE ALREADY and RID OURSELVES OF THE "FALLING OFF THE WAGON" BS WE'VE BEEN SPEWING TO OURSELVES FOR YEARS.

You are worthy just as you are right now my love.

And no matter where that is, all you can do is show up with grace, kindness and do the shit that makes you FEEL ALIVE and ENERGIZED AF.

Xo Your no BS soul sistah,

Amanda 

Why I decided to go off the birth control pill after 12 years

I know this is gonna ruffle a million and one feathers but you know your girl is gonna give it to you straight and this has been a huge part of my wellness journey 

This time last year, I remember sitting in a coffee shop with my friend Jen talking all about the birth control pill. She had decided to go off of it 6 months prior and was sharing her experience with me and it got me thinking ... "why have I been on the pill for so goddamn long?"

I mean OBVIOUSLY to not have a baby.

But the reason I went on the pill in the first place? I was 15 years old and my doctor misdiagnosed me with PCOS and said "here, just take the pill. It'll help your symptoms."

And she was right, it did. And I didn't question it (and hadn't questioned it until recently).

But that conversation got me thinking about how I've been putting synthetic hormones into my body for 12 years of my life without question ('cause ya know, everyone is on the pill, right?) and that I hadn't even thought to question it. 

And the past year, I've been going back and forth about it and out of fear of what would come of change, I never decided to make any shifts...until now. After all of the medical stuff going on with me and the incredible conversation I had with Claire Baker on episode 7 of the podcast and speaking with my doctor, I decided to officially go off of the pill. 

Now I want to preface this by saying this is in NO WAY a "you need to go off the pill" post. YOU are the only person that can make choices for YOUR body (and girlfriend, you 100% know what's best for YOU and where you're at in life), but I've been getting a billion questions about why I made this decision and what I'm doing now for preventative measures. 

So here is MY story based off of my personal findings, speaking with my trusted hormone experts, my doctor and MY BODY.

---

WHY I DECIDED TO GO OFF THE PILL

1. I'm hella health conscious (obviously). And after getting hella into nutrition, the body and how everything works, I realized how VITAL the health of a woman's' endocrine system (aka the collection of glands and organs that produce hormones) is for overall health. And I have been working so hard on implementing habits in my nutrition and day to day life to support this, but not my birth control method? My girl Jess over at Wholly Healed shares ALL about the negative side effects of going on the pill, so if you wanna learn more definitely check her out. 

2. When I found out I was BRCA 1 positive earlier this year, I was hell bent on doing everything in my power to arm myself with everything I could to prevent myself from getting breast or ovarian cancer. And I knew that certain pills have been associated with raising risks of getting breast cancer and I was NOT fucking around with that.

*what I didn't know? Being on certain BC pills like the one I was on (ortho trinessa or ortho tricyclen low) for upwards of 5 years can actually REDUCE your likelihood of developing ovarian cancer so that was a major WIN for me and my doctor. 

3. My gynaecologist recommended I make the switch. While I was pretty convinced through my own personal readings and speaking with hormone health experts, I also wanted to hear the input from my doctor and she gave me the green light immediately. 

OK SO I WANNA GO OFF THE PILL, BUT I DON'T WANT BABIES!! HALP!!!

I hear ya. Kev and I are NOT ready for babies anytime soon, so when we were looking for another option, we knew we still needed to have a form of birth control going .

Here are other some options other than the pill to consider:

Paraguard IUD  - this is the option I opted with for a few reasons.  

• It's over 99% effective in preventing pregnancy, making it one of the most effective forms of birth control available. This is hugely important to us because if and when we do decide to have kids, we have committed to going through the IVF process so we can screen the embryos for the BRCA gene. 
• It is hormone FREE. So your body goes through the ovulation process as it naturally would but the Copper IUD disrupts sperm motility and damages sperm so they can't join with an egg. Fun fact that I didn't know? Copper actually acts as a spermicide within the uterus, increasing levels of copper ions, prostaglandins, and white blood cells within the uterine and tubal fluids. Fun science facts for ya! 
• It is good for up to 10 years and can be removed at any time.

Condoms - also a great option! 

Withdrawl...not so fun but if you're in a relationship or sex isn't on the table, there ya go! 

Fertility Awareness Method (FAM) -- if you want to learn more about this, I highly recommend the book Taking Control of Your Fertility 

HOW DO YOU FEEL NOW ABOUT YOUR DECISION?

So far, I am OVER THE MOON about it.

I stopped taking the pill and transitioned to the Paraguard 2 weeks ago, so I've yet to experience a full cycle (and have yet to see if my period is going to return right away -- I know quite a few women who waited a year for their period to return) so I will definitely do a follow up post in a few months but so far, it's been great.

The process of inserting the IUD? It sucked. Majorly. And I experienced pretty awful cramping the rest of the day. The heating pad, aleve, netflix and my pup Toby were my best friends that day -- so DEFINITELY do not go into work after you get it inserted. SERIOUSLY. 

But less than 24 hours later later and after a nights sleep, I felt good as new.

I've been following the My Flo app to track my cycle and so far it's been pretty on track! No spotting, weird cramping or anything like that.

And just knowing that I've taken action about this has taken a huge weight off of my chest.

So there ya have it!

As always, you know I'm an open book so if you have any questions, pop 'em in the comments below! 

And I'm curious -- what form of birth control do you use? 

Xo Cheers to living our f*ck yes lives,

Amanda

20 things you should start doing so you won't regret your twenties

My twenties so far have been anything but seamless, and I'm betting you can relate.

And for so many years, I just chalked it up to what everyone and their mother said: 

"your twenties are your crazy years, everything changes at thirty."

And so for the first 5 years of my twenties, you better believe I lived up to that ('cause I was given hella permission to do so) -- you know the pattern...get up, go to work for jobs that suck the life out of you, say yes to all the parties/events because you're afraid you'll be missing out if you don't, spend so much time trying to look like some magazine's definition of what an "ideal woman" should look like, which of course leds us to years of binging and over exercising until our inevitable quarter life crisis break down ensues...

Or at least, that was my story.

Can you relate?

Now don't get me wrong, I'm all about spending your twenties to figure out who you are and what you want (and along the way, you can bet it's gonna be messy AF), but why do we have to hit rock bottom for us to wake the fuck up and make a change?

What if we could equip ourselves with tools that allowed us to do the inner work, the REAL work, so that come our thirties, we had already started to put into place some intentional habits that were in line with how we wanted to feel & show up in the world. 

Habits that are deeply rooted in our VALUES. 

My hope is that by sharing what I wish I had known, you can avoid having your own burnout broken quarter life crisis that takes years of work to undo. 

Here we go.

20 THINGS YOU SHOULD START DOING SO YOU WON'T REGRET YOUR TWENTIES

1. Wake up early. If this gal can become a morning person, so can you. 

2. Get into a regular exercise routine. You don't need to go crazy at the gym or kill yourself at a spin class on the regular, but 30 minutes of moving your body a day is so important for your health. 

3. Cut out processed foods (FO REAL YO) and focus on simple REAL foods. Check out my FREE BUSY BABES GUIDE TO HEALTHY LIVING e-book to learn how to get started!

4. Have the courage to say YES to the things that excite you.

5. Have the courage to say NO to the things that aren’t aligned with your values.

6. Explore and discover what your true values ARE (don't know where to start? Check out this post) 

7. Say buh bye to the friendships that don’t serve you — you know who they are. 

8. Read books — here’s a great place to get started!

9. Take yourself on soul dates.

10. Tell the truth and expect it in return.

11. Break free from the typical “adulting” day to day life and add more freaking PLAY into your day. 

12. Create a budget and start putting a little money aside into a savings fund NOW. 

13. Trade in blackout party nights for a glass of wine or kombucha with a gal pal and inspiring and goofy conversations 

14. Create self care rituals that you do on a daily or weekly basis. Some of my faves? Check 'em out here. 

15. TRAVEL more -- it doesn't have to be to faraway exotic cultures (although those are awesome too), but even a simple road trip 2 hours away for a weekend in the woods can do your soul some GOOD. 

16. Do something that scares you every single day. Apply to that dream job. Ask the guy out. Try that move in yoga. It won't only get you one step closer to the life you want, but your confidence will grow in the process too -- double win!

17. Get in touch with your body and your womanhood. For more information, listen to episode 7 of the podcast with Claire Baker.  

18. Start administering self breast exams. But FOR REAL. 1 out of 8 women will develop breast cancer over their life time. 1 out of 8! This is clearly on the front of mind for me right now but I was always told by my doctors to rock out self exams on my own and never did because I always thought "that won't happen to me".   

19. Start journaling. Whether it's through journal prompts or using the "brain dump" method and just spewing your thoughts on paper, it can be such a powerful way to actually get to know yourself, your emotions and your dreams.

20. Practice self compassion. You are learning. You are growing. And while it may feel like you so often don't get it "right", or that you haven't "arrived", remember that this journey is a beautiful rollercoaster (and so often one we cannot control), but what we can control is the way we speak to ourselves and treat ourselves along the way. 

You've got this, babe.

Let's push the habits that aren't serving us to the curb and start implementing one or even two of these practices in our lives.

Which one are YOU going to start with first? 

Xo Amanda

To The Woman Obsessed with Working Out

A year and a half ago, I wrote this post sharing some of the ins and outs of my rollercoaster of a journey with health & fitness -- and while, at the time, I was sharing all that I had in me to share, there are big chunks of my story that I left out.

Out of fear.

Out of embarrassment.

But the thing is -- it's MY story (and probably your story too in a lot of ways), and if there's anything I've learned in my journey of being a blogger/coach/wellness advocate/woman, it's that sharing your story opens doors for others to say "ME TOO."

Hell, if the me too movement isn't damn proof of that.

And as I was leafing through old journals from my final year at university a few weeks ago and I read something that made my heart sink....

“I’ll be happy once I’m skinny. All I have to do is get to a size 2 and I'll finally feel beautiful and enough."

I finally feel like I'm in a good place with my body. A place where I genuinely love everything its capable of, and no matter the scars, the cellulite, the stretch marks -- they are a part of me and because of that, I love them and most importantly, I love MYSELF.

But it wasn't always this way -- I spent years believing I wasn't enough and so much of my time was dedicated to trying to "fix" the way I looked...

Let's rewind.

It's my final year at university and I'm in the last week before our senior musical theatre showcase. I'd been working my body to the bone for MONTHS to prepare.

You see, as a performer, I knew that I was about to put not just my talent but myself in front of a room full of people who could change the entire trajectory of my career as an actor. And all I could think about was fitting into that size 2 dress from Anthropology and losing the flab under my arms so I could finally get my big break. 

So I did everything I could.

I woke up every morning and ran 3 miles, rain, cold, snow, shine, even though I hated running more than anything on the planet. If I had a break during my school day, I would go to the gym in the building and do ab circuits/life weights/run on the treadmill REPEAT. And before bed at night, I would find some random tone it up workout on youtube and do that.

All to do it all over again the next day.

I was obsessed.

And my entire life was taken over -- between my workouts, double showers a day, and school, I had no time for anything FUN in my life. 

But that week, I stepped into that dress and you know what? It fit.

But those voices in my head that said I wasn't good enough didn't just magically go away.

And that day. I looked in the mirror and cried because I had finally gotten to where I wanted to be and I still didn't like what I see.

It took hitting rock bottom after rock bottom, binging until I gained all the weight back, to going on one crash diet after the next and rocking that diet cycle of death for a few years before I finally burnt myself to the ground and my body said no more for me to finally show up for me.

To focus on being HEALTHY instead of skinny.

To ditch the scale.

To eat REAL food and lots of it.

Lady love, life is about SO much more than your workout.

It's about going on adventures, spending time with the people in your life who light you up, saying YES to things that excite you and showing up for yourself every single day.

And if you find yourself struggling with the idea of taking a "day off" from your exercise routine (or if you call a 'rest day' an hour and a half intensive yoga flow), then its time to gut check yourself and make a change. 

---

So how did I get from that girl crying in the mirror to where I'm at today? Honest? It took a shit ton of hard work, a lot of tears, major realizations and a shit ton of vulnerability. 

First of all -- Acknowledge that you are a human being and that this transition won't happen overnight. The patterns of over-exercising you've built up? They've become habits, and it's as difficult to break as an eating disorder. Give yourself grace, start cutting back on all those classes you're taking and be kind to yourself. This was a game changer for me (albeit fucking HARD because my perfectionist nature did not like it one bit). 

Second of all -- I started working with a health coach, who is still my coach and mentor (and friend) to this day. Having someone else looking out for my health & wellbeing was EVERYTHING. And whats more, she welcomed me into a community of other women that were also struggling with similar things so it gave me a space to communicate freely and openly. This is why I ended up becoming a health coach myself because all I wanted to do was pay it forward to others the way she did to me.

And lastly -- do your research. Over-exercising has long term harmful effects on your body. It can lead to adrenal fatigue (most women in the fitness space severely suffer from this without ever realizing), injury and more.

In time, you'll get to a place where you no longer use exercise as a form of punishment. Where you move in ways that light you up and workout from a place of LOVE for your body and your mind, not hate. 

And all of a sudden, the world will open its door to so many beautiful things that you never realized you were missing out on this entire time -- I know it did for me.

I found time to foster budding relationships with women that have since become my best friends and business partners.

I learned all about how to use food as fuel and how I'd been putting so many harmful ingredients in my body for years. 

I learned about what true self care is all about, and the beauty of personal development. 

And that burnt out irritable version of myself? She's long gone.

I see so many women in the health & fitness space and they remind me of myself back then. My story ends well, but I know so many still struggle.

So if you are one of those women, I hope you can hear me when I say that your worth is not defined by your body. You are enough just as you are right fucking now.

And no matter how long it takes you to get to the other side, know that I am in your corner, cheering you on along this crazy ass thing we called life.

You are so loved.

And you are so enough.

Xo Amanda 

How To Overcome Food Guilt

If you've ever struggled with emotional or binge eating, you know how tough the holidays can be (or really any day for that matter).

You binge your heart out at a holiday party, date night or a night alone on the couch watching Netflix and you wake up the next morning thinking to yourself how can I "fix this". 

So you run to the gym, obsessively workout for 2 hours to "work it off" 

I'm 100% NOT going to tell you to do ANY of those things because I've been there and not only do they not work, but they perpetuate the "I'm not enough" and obsessive cycle. 

Here are my favorite ways to overcome food guilt, the RIGHT way.

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1. ADOPT THE MANTRA FOOD IS FUEL

That latest diet trend that's all the rage? Paleo? Whole 30? Juice cleanse? Keto?

It's called a trend for a reason -- and is only going to give you quick fix results that will ultimately perpetuate your emotional eating and trigger your negative eating habits.

Trust me, I spent years rocking the diet trends and thinking they would be the answer to all of my problems when it turns out, the real answer to breaking free of my yo yo dieting cycle of death was to focus on eating REAL FOODS and have a meal plan that included ALL the food groups ('cause this type A gal thrives off of structure and always will) 

Why the structure and not intuitive eating?

Honestly? I tried the whole intuitive eating thing and I intuitively ate an entire box of oreos...

While I'm in a place now where I can be more intuitive with my food choices because my body has self regulated after eating well for so long, I truly believe that the best way to transform your life is by adopting a meal plan that lays out the specifics of WHAT kinds of food will FUEL our bodies and the amount of food we need depending on our body type and goals.

Learn more about my food philosophy here...

2. TOSS YOUR TRIGGER FOODS

If you're an emotional/binge eater, chances are there are specific foods that set you off.

Mine are cookies, reeses cups, pizza, nutella and that monster trail mix from Target. If it's in the house, I WILL eat it. And all of it. 

I used to think this made me weak, especially after being on the path to recovery for a few years and "doing so well" -- but here's the thing about binge/emotional eating, it's not a clear cut path to recovery.

We can take steps forward and find a healthy relationship with food but those pesky trigger foods are REAL. 

Best way to overcome them? TOSS 'EM. Don't keep them around your house.

And if you live with someone, have the conversation with them and ask them if they'd be open to keeping those things out of the house. Your home should be your safe space and that means nothing that could trigger you, period.

3. SHOW YOURSELF SOME COMPASSION

So much about breaking free of the guilt cycle has nothing to do with our actions but everything to do with our MINDSET.

When you find yourself emotionally eating, what are you saying to yourself?

Are you using negative self talk or are you talking to yourself like you're your own best friend? It will feel completely weird at first but speaking to yourself with kindness is SO key in your journey to self love. 

It starts with yourself and you have the power to turn that around in an instant -- so be KIND to yourself. Give yourself grace for not being perfect. Do something for yourself that lights you up -- take a warm bubble bath, read an inspiring book, call your mom.

You are defined by so much more than what you're eating, babe.

---

Still struggling with your relationship with food?

Check out these additional resources:

How to Overcome Emotional Eating

Why I refuse to do the Whole 30

The Power of Superfoods 

Cheers to loving ourselves & fueling our bods with amazing food.

Xo Amanda 

How To Maintain Your Sanity Over the Holidays

 As we head into the holiday season, the inner gremlins and binge eating Amanda of the past starts to get under my skin and truth be told, it's this WEIRD combination of excitement and giddy-ness for the holidays and FEAR of crumbling back into my old ways and starting the cycle over again. 

While I know I've made SO many incredible shifts forward and have been binge free for a year and a half, anyone who has been addicted to something knows that there are triggers that remain, and the holidays have always been a major one for me.

Holidays used to mean daily binges, a shiz ton of negative self worth and an endlessly negative and irritable mindset. 

And this year, I'm determined not to let that happen.

Do the holidays stress you out too?

I'm a routine gal 100% and the second I get out of my day to day structure, I feel a bit like a fish out of water.

The literal change of scenery can derail me and all of a sudden, I feel like I have to bend over backwards for those around me and putting myself and my health first become the last thing I think about.

Workouts go down the drain because I don't want to be "disrespectful" by taking the time to get it in.

I feel like I have to eat the food that's put in front of me, even if it's stuff that makes me feel like shit.

I push my daily self care routines to the side and find my anxiety at an all time high.

Sound familiar?

Heading into the holidays this year, I'm determined to feel my BEST, while taking time to unplug, fully enjoy myself and indulge in the festivities (and wine, duh). 

And I know that means being intentional with how I show up every single day, especially while I'm out of my normal routine.

I hope these tips help you take agency over YOUR holiday season and gets you one step closer to ending the year feeling your freaking BEST.

---

TOP 3 TIPS FOR HOW TO MAINTAIN YOUR SANITY OVER THE HOLIDAY SEASON
 

1. Get your workout in first thing, every damn day

I don't know about you, but I'm a raging bitch when I don't get my workouts in. And when I'm dealing with the added stress of being away from home, dealing with all the family drama (and love!), taking that time for me first thing is SO KEY to keeping my anxiety at bay and starting my day on a positive note.

So set your alarm, lace your shoes up and get your sweat on.

I'm planning on rocking out a 21 day badass at home workout program that doesn't require any equipment and are only 30 minutes in length so I can get it done quick, no matter where I am!
We're in this together!!!!

2. Set boundaries

Unless you have decided to rock the holidays solo this year (in which case, go you!), you are going to be around family a bunch -- and probably some family members you don't see very often and possibly don't get along with.

Setting boundaries around what you will and will not do is huge, and even more than that -- communicating those boundaries to your family is KEY so that they can respect your needs.

For example: When I'm with my in-laws, they know that discussing politics is off the table because we have diametrically opposed beliefs and it does neither of us any good discussing it.

If you experience something similar with your own family but haven't set those boundaries yet, before the holiday season starts, be sure to sit down with your family and explain that you want to have a wonderful time together and that out of respect to you, you ask that they refrain from discussing anything under the political umbrella while you are together.

This goes for anything else that are boundaries for you.

You don't have to put yourself in an uncomfortable situation and just "handle it". You have a voice! So share it and allow the people in your life to rise up.

Setting boundaries is something I only recently started practicing and it's been a complete game changer. I know it can feel scary to put yourself out there and set a boundary with someone else, but I promise you, it is SO empowering to do -- and mutually beneficial! 

Can you imagine a world where we were all clear about our boundaries? Let's start a movement.
 

3. Put time aside for JUST YOU

The best piece of advice I ever received from my coach was to take at least 15-30 minutes a day for time just for ME.

Whether it's getting up early and pouring into my journal or a personal development book or taking my dog for a walk to clear my head, that "me time" is SO important amidst the hustle and bustle of all the social events, dinners and commitments this time of year.

And don't tell me you can't find 15-30 minutes for yourself. Schedule it out if you have to but make it happen. It'll change the game. 

---

And there you have it!

Let's rock this holiday season feeling our best.

Are you with me?

Xo Amanda 

My 3 Top Tips On How to Deal with Stress

Does this sound like you?

Every single day.

You're feeling overworked. Busy.
Running out the door. Looking for your phone/keys. Leave your lunch on the kitchen counter.
Work all day.
Trudge home in traffic.
Grab a glass of wine. Make dinner.
Cuddle on the couch. Netflix.
Go to bed and do it all over again.

 

My day looked like that for years. 
 

And I will never forget what my mom said to me a few years back...

She said: "You have to slow down or you're going to burn out." 

And she was right.

And of course, like the stubborn gal I am, I didn't listen.

And I burnt the fuck out.

This isn't something I've had the courage to share until now (and to be honest, I'm not quite sure where I'm finding the courage to do it now, but it's happening and girl, I'm gonna go with it...) 

STRESS.

Such a little word but such an overwhelming feeling, am I right? And for some reason, people just DON'T talk about it. If I were to sit down and ask you right now if there's anything that's stressing you out in your life, chances are your answer would be a resounding YES.

And if not, holy shit girl congratulations for being an amazing amoeba -- this blog post probably isn't for you (although feel free to hang around, you're still awesome in my books). 

 

So why why why do we just not talk about it?

We've been taught to hide our stress. Keep our anxieties at bay. Put on a mask and "just deal with it". And while I'm all about keeping positive, I am also about being REAL and honest, and that includes the shitty days -- because YUP, you guessed it, stress is something I deal with all the fucking time. 

For YEARS I felt paralyzed by stress. I mean, I would get stressed out at the tiniest things -- if a dish was left in the sink for longer than an hour, if there was any form of traffic when I was driving, if situations didn't happen EXACTLY how my mind imagined that they would. 

I once removed myself from my own 14th birthday party because my friends didn't wanna watch Bring It On 2...(when my best gals remind me of this, I can't help but laugh now but at the time, I was PISSED.) And let's just say, that added stress that I kept imposing into my life...well, it kept up for a LONG while.

I was a bundle of stress and it was affecting so many areas in my life. 

My control freak tendencies got the best of me and for a while, I got so overcome by all of that stress that I started having panic attacks. I literally made myself sick because I couldn't give up my control over shit. I became the girl I always was so frustrated by -- the negative nancy who would spend her days complaining about the littlest things and putting more energy into the every day bullshit than the GOOD.

Sound familiar?

While my schedule may look a whole hell of a lot different than it did then, I still lead a busy life. And what I've learned along the way is the importance to find ways to slow down and find some grounding amidst the busy.

Because let's be honest, you were not put on this Earth to spend your lifetime running around like a chicken with your head cut off and feeling endlessly anxious and overwhelmed.

MY TOP 3 TOOLS FOR DEALING WITH STRESS:

1. THE BRAINDUMP

This is a journaling technique that I adopted when I read the book The Artists Way and while I don't implement it every day anymore like I used to, on days when I'm feeling particularly anxious, it's a lifesaver.

The idea? As soon as you wake up in the morning, before you do ANYTHING, grab a journal and a pen and just write down anything and everything that's in your head. Don't edit. Just WRITE.

Light a candle, curl up in a blanket and treat this as your ME time.

Morning times doesn't resonate with you? Do this before bed to get rid of all of the BS chatter making it tough to fall asleep. 

2. MEDITATION

Honest? I was super turned off by meditation for years. I always felt like I wasn't doing it right and that I just couldn't sit still and quiet my mind the way I was "supposed to".

But once I shifted my perspective on it and gave it a chance, it did WONDERS for my mental health.

My best tip is to treat it as a PRACTICE. You're not going to be able to quiet the chatter but can you breathe through it? You are intentionally creating space for YOU and that is SO powerful! Celebrate that.

I recommend starting off with a guided meditation -- my personal favorite is a free app called CALM. Try out their 7 days of calm to get started and see how you feel!

3. THROW YOURSELF A DANCE PARTY

You know I had to add something goofy in -- I can't help it!

But for real, when you're feeling suuuper stressed out and funky and in your head, the best thing you can do is to MOVE YOUR BODY.

You know I'm all for a good sweat session, but if you can't muster up the time or courage to push play for 30 minutes and sweat it out, throw on some of your favorite tunes (my personal go tos are 90s boybands and disney belt fests) and DANCE YOUR HEART OUT.

And there you have it. 

What's your favorite of the 3 tips? Share in the comments!

Xo Amanda

Love letters to my former selves

If you could go back in time and speak to your former self, would you?

I would. And I would have SO much to tell her.

I had an amazing childhood. I've had a pretty awesome life, all things considered.

From the outside, life can often look pretty picture perfect.

Hell, as a recovering perfectionist, I MADE it appear that way for YEARS. 

As so many of us do.

But what you so often don't see are the struggles and hardships others face -- because let's be honest, EVERYONE goes through something hard. Period.

If you don't, you're a robot and this post isn't for you.

Growing up, I WAS happy. I had an amazing family, wonderful friends and I was constantly doing things that lit me up: choir practice, rehearsing for shows, soccer, volleyball, planning volunteer events to raise money for charities, working my butt off to do well in school -- I was the epitome of the perfect daughter/student/friend/you name it.

But what most people didn't see was the stuff I hid behind closed doors.

The bullying. The body shaming. The emotional eating. The dieting. 

Dear 8 year old Amanda:

It doesn’t matter what those girls in your ballet class say or think. “You don’t belong here”, she said. Those words. They impact you in ways you never imagined. And while you may have stopped dancing for 10 years because of it, guess what? You freaking DANCE now. It may have taken time, and a whole lot of coaxing on behalf of your friends, but you belong anywhere you decide to belong. Period. The only person that decides your path is YOU.

Dear 10 year old Amanda:

Yelling at Mom about how nothing fits in the dressing room at the Hudson’s Bay Company isn’t going to make you feel better. She’s trying to help, because she LOVES you. And hates to watch you tear your body apart with your words. You may not be skinny like that popular girl in your class, but that doesn’t mean you’re not beautiful just the way you are.

Dear 13 year old Amanda:

I know you’re hurting. I know you don’t understand how anyone could be so awful as to literally throw rocks at you and call you ugly. I know you feel alone and scared but this? This will make you stronger. This will allow you to resonate with other women who have also been bullied and will open your heart up to a beautiful vulnerability that helps OTHER women heal. And THAT is a beautiful and powerful thing.

Dear 19 year old Amanda:

Hearing the words “you’re as big as a mac truck” from someone who supposedly loved you isn’t easy. And I know you can’t recognize it now, but this will be the thing that triggers your negative relationship with food and binge eating habits. YOUR WORTH is not dictated by another person's opinion of you. Your sadness will not be solved by an entire pint of Ben & Jerry’s ice cream. And those words? They don’t define you -- all they do is shed a little insight into the BS world that person is projecting onto you.

Dear 21 year old Amanda:

This is the year it hits you. The year you realize that you actually look the way you never thought you would. You've somehow gained 30 lbs in 2 years without realizing -- what apparently happens when you're in college and have a disordered relationship with food -- and when you see that picture from your trip to Greece, you break down and cry. I know you're feeling helpless right now but this is the beginning of you finding your LIGHT, and while it may not be an easy road the next few years, it's going to make you stronger and have the experience to help so many women find a consistent, balanced and JOY-filled relationship with exercise and food. 
 

Dear 23 year old Amanda:

Working out 2 times a day and eating only brussel sprouts for dinner is not sustainable. You’re going to finally lose the weight you’ve been telling yourself you needed to lose to be happy. Actually, you’re going to get so skinny that your friends start telling you they’re concerned, but you just don’t see it. But you know what? Over-exercising and existing on bird food and cleanses?  It’s not going to make you feel GOOD. It’s only going to exacerbate your emotional eating, negative self talk and mental health. Only when you are FUELING yourself from the inside out and using fitness as a way to feel STRONG will you find your groove and feel ALIVE and CONFIDENT in your own skin.

Dear 24 year old Amanda:

I know this year has been CRAZY for you. You’ve been prepping for a wedding, bought your first home, and spend your days working 7 day jobs. You are going to burn out. And feel overwhelmed and exhausted. And you know what? That will lead you to the BEST decision of your life. Sometimes we have to hit rock bottom to see the light.

My darling Amanda.

You are the STRONGEST, most COURAGEOUS woman I know.

 

You may not know it now, but these struggles? They don't define you.

And while in the moment, they felt HARD and IMPOSSIBLE to get through.

You did. You made it through.

And almost 3 years later, it's led you to such a beautiful life.

A life with a marriage that is far from perfect but gives you SO much joy every single life.

A life by design that YOU have crafted that genuinely lifts you up.

A positive relationship with food, exercise and your body.

And through it all, you've developed the COURAGE to share your story & maybe, just maybe, the work you do will make a dent in the world.

Give women a safe space to grow into their best selves.

And THAT is something to celebrate.

Xo, your future self.