I've noticed recently that a number of my clients are coming to me after delaying self-care for some pretty significant blocks of time. I hear things like, "Now that my child is in school, I want to drop this baby weight and get back to being me", or "I think that is my mother looking back at me in the mirror". It's always a very vulnerable expression of having spent time away from some of the very basic elements of looking after yourself. I understand  - we all do.  The solution is an immediate reprogramming to recognize that being your best you sometimes means putting yourself first.

As women, it not uncommon for us to put the things we want on hold to develop the aspirations of those around us. It's important to know that taking the time to develop a career or raise a family involves a very subtle form of sacrifice that can leave us with little time for self care.  So, how do we turn things around?

Step 1. Stop listening to that voice that tells you to delay things for yourself. To be the best version of you, it's crucial to be bold enough to take the things for yourself that will ground you into a better reality - and to do it without guilt.

Step 2. Decide what issues are unacceptable to you. Choose one maybe two concerns and start there. If you take on too much you may get frustrated and lose focus.. Change doesn't happen overnight. It is one step at a time in the right direction.

Step 3. Arm yourself with experts.  When you want to remodel your home you might hire an architect, a contractor and interior designer. Treat yourself as you would any other important project. You may need a trainer , nutritionist, esthetician or a physician.  Decide what you want to change then hire appropriately.  The professionals who you select should make you  feel comfortable and heard.  They should be well educated but also model what you would like to achieve.  Then listen to what they say  and results will follow.

I hear people say things like, "you should love yourself as you are." "You don't need others to tell you how you should look or feel." And though I agree with those statements in theory, you should never feel badly about wanting to be what you consider to be your best. And only you should decide what that is. Most everyone feels better when they look better. It's natural and normal, not vain. So put those concerns to rest.

By taking proactive steps to take care of ourselves, we can not only make today better, but we can set the stage for a more compelling and dynamic future. The best you is in you. Get out of the way and let her out. Today.

I have always been bothered by the use of steroids in the fitness industry. I believe the goal of fitness endeavors should be geared around improving one's health. Sadly, I had gotten used to  steroids in traditional bodybuilding, but then they started working their way into bikini competitions. These were originally created as an alternative  format where women could have a competitive option that didn't require the need for drugs. The truth is, if there are people posing on a stage, there are steroids on the stage. I quickly became disenchanted with the whole idea of fitness related competitions.

One of the main reasons is that women who choose not to take these dangerous drugs no longer stand a chance of placing. Often, they don't realize the people who are winning are taking steroids. This leads to self blame and criticism. "I didn't train hard enough. I shouldn't have eaten that extra ounce of turkey," etc. Fitness should make you feel good about yourself. Training for a show is hard work and, if in the end, the only way to be competitive is to take steroids, what is a fitness related competition actually about?

I came across a great article by SpotMeGirl.com that outlines the details of steroids in women's fitness. My only caveat is the article states that "No one should have to disclose if they take any enhancements."  I disagree. When it comes to competing, if you walk on a stage or enter a contest, it needs to be a level playing field. If its a drug show or a drug free show, just say so.  Other than that, its a great read. Here's an excerpt and the link to read in full "Here is the kicker: most of you follow them on Instagram or Facebook and don’t realize it. No one said that steroids were only for the muscle bound bodybuilder like Iris Kyle. Bikini models and competitors alike take steroids to maintain a lean and cut figure. When it is your job, or you’re trying to make it your job, you’ll do what you need to in order to maintain a certain look. That is why while many people steer clear of steroids, there are those who benefit from it and you’d never know. How does that effect the industry though? By setting standards that many can’t attain." 

Some days you just can't face it. One more session on the bike, treadmill, or stair machine feels like it will kill you. When cardio dread hits you, just break it up into smaller parts. For example, do ten minutes of cardio in the beginning of your work out, train a body part, do ten more minutes, train another body part, and finish up with a final ten minutes on your cardio machine of choice. It's easy to skip it when you aren't feeling it, but by knocking it out even when you don't want to will get you over the cardio blues.

​​It's bound to happen at some point.  The system you have been using for optimum performance stops working : It's time to mix it up.

​The human body (and the mind) are highly adaptable.  You can get  into a non-optimal performance pattern with your training regimen, your sleep schedule, and even your diet. We are looking for a constant upward progression, no matter how small, and the first step toward assurance of success comes in two simple words.  Let go.

​Let's pretend everything in your life is exactly the same, but you aren’t performing at your physical or mental peak.  Go to the gas tank first.  What are you eating?  What are you not eating?  What have you let slowly slip into your diet that seemed so benign at first but is now firmly in the rotation and is stealing your thunder?  Fix it.  The simplest way to achieve this is to do a five day diary.  For five days, (one weekend day and four weekdays) write down everything you eat and at exactly what time you are eating.  A simple entry of “coffee” isn’t good enough  - You even  need to log the 1 oz of creamer (even if it's sugar free).  Try it.  I think you will be surprised what has gotten off track.  It’s not easy to maintain the discipline of a healthy diet day in and day out.  Unfortunately, it is easy to allow variations in your diet become standard.  It's those standards that make or break your efforts toward optimum health.

​What about your work out?  You have it down….its totally predictable - you know exactly how long it will take and what level of fatigue you can expect to have (or not have) as the day progresses.  Plus it’s brainless and automatic.  Headphones on, brain off, magically its over and you didn’t even realize it.  Time to let go.  You need a new way to reach your destination, and it’s going to take some new thinking.  Get outside.  Go plyometric.  Do something different.  Whatever you do, mix it up.  You body is dying for a new challenge.  

​If your sleep is suffering, take a look at your nightly rituals.  Do you stop looking at your computer or phone a few hours before bed?  Have you started the nasty habit of eating anything close to bedtime that can disrupt your sleep cycle?  Are you so overtrained that you are restless during the night and tired in the morning?  Never forget that you train in the gym and you grow and repair in bed.  Maybe you need a few weeks of conscientious under-training.  Sleep is a precious commodity essential to both body and brain function.  Never sacrifice your sleep. Remember - alcohol can significantly disrupt your normal sleep cycle. Be honest about the reasons you aren’t resting.  Fix it.  And get some new pillows……you deserve it.

​When you make an investment, you are looking for a return.  When you invest in yourself, you should expect no less.  If your time is not paying the dividends you should be getting based on your honest efforts, then revamp your routine and let go.

I came across this on a day I was in need of some motivation. These ladies are proof that fitness is the best fountain of youth!!