Every morning I get up at 3:10, grab my workout cloths, get ready, run downstairs have a couple sips of coffee as I check my messages from the night (I know a habit I’m still working to fully change) and in the gym by 3:20 or 3:25 at the very latest.   From here it’s the same routine, 30-40 minutes cardio followed up with 30-35 minutes strength.  During all of this I’m listening to some type of podcast on any number of learning topics.  This habit of listening to podcasts during my workout is pretty new in the last year.  I must say it’s better then my old routine of the news. 

About a month or so ago, I wrapped up my workout and before I did my meditation, I took a step back and thought, dang, I don’t even feel like I got a good enough workout to feel it.  In haste of having to get ready for the day, I didn’t give it much thought after that.  Of course, I was sweaty and clearly had my heart-rate up, I just wasn’t feeling how I use to after a solid workout. The following day, I decided to use that experience as my “kick in the ass” to change up my “routine” and get off my usual habits. 

Generally, when I am doing intervals or running on my treadmill, I am so focused on my podcast I’m truly on auto-pilot with my workout.   On this specific day, when I was doing my interval training, I shifted my focus.  With each stride I was thinking, this is getting me closer to my health goals.   Paying attention to the strength in my legs and thinking about the benefits this is giving me.   Thinking as I paced down building a strong toned body.  By the time I wrapped up my intervals about 45 minutes later my legs truly felt the work I just put in.  I even felt it in my abs.  Following this, I turned up the music and moved over to rounds of band pull-ups and incline push-ups, totally 100 each.  On this day, during my work, I focused on how each pull made my muscles feel.  Closed my eyes and imagined the toning I was building with each push or pull.  Focused on each muscle group, feeling it build.  Now in the past, admittedly, I’ve had days I would be thinking the whole time “dang this is tough today” I made sure to be mindful of my thoughts.  I continued to think and say; this is building me stronger.  I can feel the impact I’m having on my muscles.   By the end of the workout, I can truly say, I felt that I had had the best workout I had in months.   That whole day, I truly felt as though I could conquer anything that was thrown at me.  

Since recognizing that I was stuck in auto-pilot with my workouts and using it as knowledge to stay off auto-pilot, I can say I have had the best workouts I’ve had in months.  I also feel better in my cloths then I’ve felt in a long time.  And, my patience level since taking myself back off auto-pilot has been amazing.

No matter what the experience is in life, working out, at your job, in your business, with your children or spouse, take a step back, and get off auto-pilot, the results will astound you.  
Here are a few tips I’ve learned from this experience and others throughout the years.   

1. Identify the area you want to work on and write down your goals.  I find this to be helpful with anything I am working on.  For me, I am not extremely detailed in my what/why but I find just the act of writing it down helps to get the thought stuck in my brain and conscious for memory.
   
2. When you are working on it, if something shows up in your thoughts that could distract you redirect it quickly.  As an example, as I was working to get off auto-pilot in my workouts, if I started thinking about what the day had in store, I would catch it and redirect back to how the exercise was building my health/body.
   
3. Find a way to acknowledge your accomplishments.  Not only does it feel great to celebrate our wins, but it releases the “happy chemical” dopamine in our brains. 
   
4. We all get off track, when you do just start anew the next day.  Please do not beat yourself up over it.  Each of those negative thoughts will delay your progress.   
   

Stay well my friends!

Much Love,

Jen

I was in my gym this morning and it hit me, something I have been missing for all of you, something that I should have made loud and clear if you are not already aware, start where you are!  If you are starting a weight loss journey, getting back to health, or whatever, start at where you currently are, stop looking to the past or what you haven’t done.  

My weight loss journey has been a lifelong road.  Growing up my weight ranged from around 230-280.  Yes, you read that right.  After high school I made it up to the 300 range.  It was never easy to be heavy in school.  I remember the looks, remarks from other kids and even from family.  I was probably harder on myself then anyone, but either way, it was hard.  A tough thing to take as a teenage girl.   I remember one day in Junior High, I was running down the stairs in between classes when another kid tripped me.  I fell, hard too.  In the fall, I hurt my foot.   All the other kids were just standing around pointing snickering and laughing.  I tried getting up as best as I could.  I remember other comments about how heavy I was and not even being able to get up off the floor.  I don’t recall shedding a tear at the time, there was no way I was going to let them get me down even further.   The pain in my foot continued to get worse throughout the day but I made it through.   My mom looked at it when I got home, it was all kinds of black and blue.  When we finally went to the doctor for X-rays, I learned that I had broken my 5th metatarsal.   The road ahead was even worse, from crutches to a walking cast, to an air cast, it felt like it took forever to heal.   The comments, snickers, teasing and downright assholes along the way sucked! 

I have to say, I am so glad I didn’t grow up in the social media era.  It was hard enough growing up overweight, awkward, acne prone and not comfortable with my own voice.  For those of you reading this in your growing up years, as hard as it is, don’t listen to the naysayers, you just do you! 

What no one ever knew in this moment and many other moments along the way was how hard I focused on losing weight.   When I had extra money, it was going to whatever weight loss program was out there.  We didn’t have Youtube, Instagram, Facebook, Etc.  This was back in the VHS era baby!  Tony Little, Suzan Powder, I even caught a little bit of the Richard Simmons craze.  And, the gadgets, oh dear.  I remember a belt that would basically shock your belly to activate your ab muscles.  Yes, that was a thing and I tried it.   And, later the Tony Little Gazelle, I think you get my point. 

Healthy living and exercise were not exactly staples in my family.  Mom loved to bake, cook and darn good I might add.  And, we all love to eat.    In fact, there isn’t a time I can remember in my growing up years that we didn’t have some type of sweet treat in the house.   I remember frequenting DQ often.  I don’t remember a whole lot of times that we had fresh vegetables in the house.  Mom and Dad had our best interest in mind always, they really did, I just don’t think it was what they knew.    Pretty much all of us were overweight in my family.  My mom’s side of the family was mostly morbidly obese.  My mom was obese for many of my growing up years.  She went back and forth with her weight.  Most of my siblings are heavyset or overweight.  My dad was always fit from what I can remember until he retired.  He stayed active but gained weight pretty quickly. 

I remember many times eating way too many sweets, generally Ice cream was involved.  I would get so sick and the worst stomach aches.  Ironically enough, it was never connected to sugar or overeating.  I remember clearly being told by doctors that it was dairy and allergies.  BullS**t, the fact is I ate too much shit and it make me sick, period! 

Looking back, in every moment when I’ve lost the weight, the shift came in an instant.  I’ve been the most successful when I stared right where I was in life.   Without comparison to others or what I have not done in the past but starting where I was and making small shifts.  Often where we want to be is far closer then we think.  I’ve kept off over 115 pounds for more then 17 years.  I have another 30ish that I have struggled throughout the years and have gone back and forth with a few times.  When I recognize that I am off track, I start where I am.  If I was to look back to “how did I let this happen” or “how am I going to get back there” or worse “what people must think” it would cripple my efforts.  I know this because I have lived through each one of those statements. 

So, Start Where you are!

1. Be grateful for the opportunity to get to where you want to be!  When you are grateful for your ability to take steps to lose weight, gain muscle, or eat healthy it is a whole lot harder to tear yourself down for what you haven’t done.
2. What do you want to do?  Lose 20 pounds? Gain muscle? Get into that size 12 pants?  Whatever it is, make what you want so clear in your mind.  You must know what you want before you can get where you want to go.
3. Take an honest look at what you need to change.  An example for me, I must stop buying the bar(s) of dark chocolate.  Yes, I am still a sweet lover.  When I buy bad things, I eat them, period.  When I don’t buy them, I don’t even think about them.  The other cool thing, when the hubs buys himself a few pints from Culvers, I don’t even crave them.  But, if I picked up ice cream for him, yep, you guessed it, I want some too.   Which leads me to my next point.
4. Know your triggers.  We all have triggers, be honest about what they are and what you are going to do when they show up.  I mentioned chocolate is my trigger.  So, pineapple and Strawberries are my new chocolate.  I also keep this as a no guilt carb.   If I ever felt guilty about eating fruit it would be even harder for me to have some type of balance.
5. Stop trying to do everything at once!  Before I figured out my weight loss journey, I thought it had to be a huge, drastic, do everything shift.  I am an all-in person, but things take time.  Know the areas you can go all in and those that you need more manageable shifts along the way.  I still go all in to many things but for my eating habits, nope, no can do.  As an example, I used to cut out all carbs including healthy vegetable carbs like carrots, carrots you guys.  So many times, before I understood myself and the journey, I would make these mistakes.  I now call these my “doesn’t count” carbs.  This makes it super easy to grab these yummylicious crunchy snacks for those moments when I need them, and I am not worried about throwing off my carb count for the day.
6. Don’t stress about the occasional unhealthy snack.  You need balance.   I’m not talking about a weekly binge or daily free day, trust me they don’t work and can completely throw off your progress if you aren’t careful.  For a long time, Friday’s were my cheat days.  I didn’t watch this close enough and I let it get way out of control which is one of those times I found the 18 pounds I didn’t want back. 
7. Celebrate your wins, often!!   
   

So, start where you are, small shifts, and celebrate the wins!!

Keep doing you!

Much love!
Jen

Do you ever have those days?  You know the ones that I’m referring to, those days where you feel overly critical of yourself?  Maybe you feel like you are just not making progress in whatever area you are trying.   Your career, physique perhaps, eating habits, family, whatever.  Then you look at where you are compared to your goal and either quit because you haven’t made progress, make excuses or one of the worst, from my point of view, get overly hard on yourself.  This is my most common.   There is a better way, progress takes time and let’s face it, we all have set backs. 

Let me start by sharing my day earlier this week.   

I’m looking in the mirror, half dressed, and I recognize that I am criticizing myself, pretty significantly I might add.  Picking apart each part of my body that I think needs work, from that little jiggle under my arms to those inner thighs that are just getting a bit too thick, then there is the overflowing muffin top that needs attention.  Shit, stop I say out loud as I catch it.   Thankfully the hubby is on thirds so he’s not going to think I am completely crazy this morning.  For those of you who have read my earlier posts you know my weight has been a lifelong struggle.  Couple that with not having a thyroid and being over forty our bodies change.  Or, at least mine certainly has.  This is the area I am most aware of and yet have to practice the most amount of “KIND” to myself, for myself. 

I’ve learned over the years that focusing too much on any given area is not healthy.  This can lead to a great amount of stress and anxiety when you have any small shift outside of what you think is acceptable.  Over the last few years I also learned the importance of living in the now, mindfulness, and practicing a day by day approach.

These three little words have significantly helped me put my progress and life’s wins in great perspective.  When you have a goal, a big something you want to accomplish focus on what you need to do day by day as opposed to the big goal.  For example, over the last couple years I found a few too many pounds from a few too many cheat meals which has led to those extra jiggles. For me, if I look at that big goal of wanting to lose 18-20 pounds it can get very daunting especially when I am not seeing the progress as fast as I want.  Here are a few simple steps to put your big goal in perspective.

First identify your “what”?

1. What is that thing you want to focus on?  For me, for example, it is losing that 18-20 pounds.
   
2. What do I need to do to get to that goal?  So, what steps will it take for you to accomplish what you are looking to accomplish?  Keep this one simple friends.   The simpler the steps you can take day by day the easier it will be to keep your commitments.  For me, for today, no refined sugar, no snacking in between meals and, except for vegetable carbs, no carbs until dinner.  That’s it, three little things. 
3. At the end of the day write, practice gratitude or somehow recognize yourself for the win for the day of accomplishing the simple commitments you were setting out to keep. Your brain and subconscious will remember the win.
4. Finally, for tomorrow, keep those simple three commitments, just for today!
   

We all create ourselves day by day, write your story well and always remember tomorrow is a new day. Stress less, appreciate you more!

Much Love,

Jen

What a great day!!  I had the opportunity to have lunch with a dear client and friend.   During lunch we had the chance to catch up on all the usual life stuff, careers, family, kids, etc.  Each of which lead into much more about people, perspectives, and the struggles we all have.  As I sit back and reflect on our conversation, I think about how often we miss these opportunities.  We miss the chance to really hear and get to know other people.  What I mean by this is being present in the moment.   It’s easy to get caught up in “what’s next” or “work obligations” that we are not completely present in our conversations.  Looking back, I’m so happy I was able to make this shift and truly be present in moments.

Over my journey of recognizing and overcoming anxiety and borderline depression at times, I recognized how important being present is to combat it, at least for me.  In the past I would have been wrapped up in what I still have to check off on my to do list for the day.  Or worse unable to enjoy and appreciate the moments when you tend to how shall I say, overstress about expectations.   Way too often before I started focusing on me and my well-being, I would have had several the signs of stress and anxiety in moments like today.  I would be so stressed about work and the expectations although I would actively try to listen and be present my authentic self wasn’t always seen.  See it’s hard to show your true self when your hiding behind anxiety.   These moments are when we should be appreciating and enjoying building relationships, building support systems.   Interestingly enough and part of the conversation had today was that you often can’t recognize when others are struggling in this area.  Friends, Anxiety is not something you can often see.  You may have close people around you who are struggling each day that on the surface they put on a happy face.   I can’t say entirely from an outsider perspective, but I am pretty confident mine use to come across as “high strung” or “Edgy” when in actuality much of the time it was me so wrapped up in getting things right and not disappointing that ultimately, I was disappointing myself.   No one should feel this way.  The tough thing is that it’s hard to see. 

The long-term impact of stress and anxiety are well documented and very easy to find, just google it and you will come up with pages of results.  How to see anxiety is not quite as easy.  I can say for me.  I am pretty sure I hid it very well from people.  I’ve always had the mentality that you just have to slap on a smile and get er’ done.  You guys, if you are in this situation, take steps, it’s not healthy or good long term, it will catch up.
 
Here is the good news, there are active steps you can take to try to help.  I’m so grateful to be able to say, when I feel it now, I can redirect within a few seconds, generally speaking I mean we all have tough days.  Here are a few of the tips I use, try them they may work for you.    And, remember, you have a tribe behind you here if you ever need a nudge message me, I’d be happy to point you in the direction of my best tips and resources that have helped me.

• Write down what you are feeling.  When I first started redirecting the anxiety this one probably helped me most.  I started by writing positives but for me it helped more when I wrote about what made me anxious. Once I had that laid out it was a whole lot easier to define what was real and I needed to act on and what I needed to just recognize was not worth the worry and let go of. I keep a notebook with me all the time and what I am having a moment I write it down.  It somehow takes the moment out of my head and along with it any anxiousness.
• Start a gratitude journal.  Friends, if you would have told me a year ago that I would have a gratitude journal I would have kindly declined.  I believe I have always been grateful for the things and people I have in my life, why do I need to take the time to write it down.  But I stand before you today telling you I write what I am grateful for each day.  I write about the things I’ve overcome, the people I have in my life, the basics of course, roof over my head, cloths, etc.  I also write about what I am grateful which is yet to come.  It’s pretty cool what happens when you are grateful for something that hasn’t quite happened yet.
• Practice gratitude in the moment.  When I feel myself getting worked up or anxious in a situation, I remind myself that I am grateful for whomever is in front of me or whatever the moment.  For me, this can instantly take my anxiety and stress away. 
• Try meditation.  This one took me some time to really figure out what worked best for me.  I still have days that I must really work on it.  There are some great options on this one.  There are several apps or YouTube.  There is truly something for everyone.  I have a couple go too resources that I use on YouTube, Dr. Deepak Chopra and Vishen Lakhiani.
• Take a social media detox.  Social media can cause you to compare yourself to the other things/people you see.  It can also fill your head with negative images, thoughts, opinions.  Even though you may think it doesn’t impact you, your subconscious catches things.
• Write yourself a manifesto of yourself, all your best qualities and your vision for your life.  I love I AM statements for this one.  Then make sure you read it every day!  
• Just breathe.  Take sixty seconds and take some good healthy belly breathes, it’s amazing what it can do to calm and even rejuvenate.
  

Finally, talk to someone, if you have a reliable source that you feel you can trust.  Sometimes just the act of getting it off your chest can help.  You have a whole life in front of you friends, take the time to take care of you, You Are Worth IT!!

Much love,

Jen

I am a supporter of people.  Whether it be helping encourage them to be there best, supporting them in dark times and everything in between.   I am also a watcher of people and behaviors.   I believe we have the ability to pick up on other people’s patterns and potentially help nudge them when they need it.   Sometimes when you see someone acting out of their norm, asking three little words, “How are you” or “Are you OK” can change their day.  Or perhaps their week. 

Let me back up…

For most of my life, I’ve worked out from my home gym.  I have the makes of a full gym in my house.  I appreciate the ability of being able to throw on my workout gear, walk downstairs and get to work.  About six months ago, I made the decision to get a gym membership.  My hope was that it would give me the equipment to take my workouts to the next level with increased weight and other equipment.  It just doesn’t make sense to invest in certain equipment for my home gym, at least to me.   Since joining, I’ve appreciated the additional equipment but also the comradery of the gym and every single person that I have had the pleasure of meeting.  Now to get a full idea of my gym commitment, you should know I am in the gym 6 days a week, without miss. 

But, for almost three weeks now, I have not set foot in the gym where my membership is located.  Now, don’t get me wrong, my workout commitments have not slowed down.  Here’s the scoop, I keep dumbbells in my living room, yes, I am that person.  About three weeks ago, foot met dumbbell, you see where I’m going with this.  You guys it hurt truly hurt to put shoes on.  I’m pretty sure I broke it but ah, you deal with it.  Yet, I was in “my” gym every morning, barefoot most days, over the last three weeks to get my workout in.  

Jen, what’s the point you ask?

See, for nearly six months, I was at the “gym” at least five to six days a week.   And, when I’m traveling, you bet I am finding somewhere to work out.  I see my regular “fellow gym members” every morning, yes, every weekday morning by 3:30a.m., I’m there.  And, of course like most gyms this one has your regular trainers. 

Here is the interesting thing, as a gym, you would think someone noticed I was no longer following my routine.  Image if the ownership or even trainer would have sent a quick message.  You guys, this is our chance, this is our opportunity to catch people who are not showing their normal behavior and ask those three little words, “Are you OK” “we haven’t seen you in a while.  If we could catch people when they get into a funk or worse fall into anxiety or depression, we could help them out just by showing someone cares.  It could also lead us to knowing if they need some suggestions or a nudge.   See, I may be naïve in saying this but, I image a world where we do this more, consistently, we show people we care!   Aside from the fact that this is just good human behavior, as a business wouldn’t you want to show your members you care? Image the dedication I would have to this particular location if someone would have reached out or maybe a quick text.

Please do not get me wrong I am not trying to disrespect my gym or anyone in it which is why I have left out key names.  This is simply an example of an experience I had and what others may feel when they are at a low.    Life can be intimidating, we have absolutely no idea how much strength it is taking anyone to do what they are doing.  Whether it be in the gym, salon, grocery, restaurant, work, or wherever.   

If you see someone and they seem to be out of their normal behavior give them an ask, you never know when someone needs it.

Stay well friends,

Jen

See, I have a demon in my head, the voice, that inner critic.  You know the one, the one that often starts with “you can’t” or “it’s just one piece” or maybe even “you’re not that good”.  I’ve had each and every one of these and probably hundreds of others throughout the years.   The one that has screamed at me most is that of my weight and body image.  This one for me tends to lead into other areas but the culprit, yep, it’s all about the weight. To give you a snapshot, I’ve been 305, I’ve been 140 and I’ve lived everywhere in between. 

Forty-two years my friends.   Forty-two years of negative body image self-talk.  Oh my gosh to even write that makes me want to tell the world how important it is that we be kind to ourselves.  See for most of my life, I was that person who would look in the mirror and criticize every single part of me. I never needed anyone else to, I was good enough at doing it myself.  And, other people sure didn’t help.   Looking in the mirror, picking myself apart, “look at that spare tire”, “oh my, your muffin tops getting huge”, or even worse would sneak in, “what boy could ever possibly like you”.  Then of course I would have to look at my face, “your smile really look at those imperfect teeth” and “chubby baby cheeks” and “come on those wiggly arms”.  Friends, it’s really quite sad what we are willing to say to ourselves.    I would never even consider talking to anyone like this.

Most of my growing up years, I was overweight.  At some points I was probably classified as “Obese”.  I remember it clearly, doctors saying when I was young, your overweight, your obese with no care to understand the why’s or help me get the right mental state of mind to overcome for life.    I ate my feelings, I would eat when I was happy, eat when I was sad, I think you get the point.   When others would criticize my size, it would make me eat more.  I was that person who would hide food, so no one would see me eat.   But, I was always active and very outgoing.  I was ambitious, put myself out there to talk to new people, all the time.  If there was a boy I liked, oh he knew it.  And, any fundraiser we did for school or extra curriculars, that’s right I was going for first.  Food was my one, the one I couldn’t control, the demon in my head who has always told me I am not good enough or strong enough or worthy enough to be fit.  At the times I got fit, I didn’t see it, at times I was even harder on myself.  No weight or physical appearance was good enough.   

Let’s speed it up to my early twenties. By this time I had lost close to 100 pounds.  My max weight shortly after high school was about 305 or so.  I’m certain the weightloss had something to do with no  longer sitting on my butt all day in school.  I was on the go all the time.  I don’t remember changing my eating habits all that much at this point.  Of Course, once I hit 21, it was dancing every night in the clubs that burned mad calories.  Still at just over 200 pounds and still classified as “Overweight”, yes sad, we classify people.  I was horrible to myself.  The compliments I would get were amazing.  Yet, I never took them, I would criticize what I still had to do.  “Still have 50 pounds to go or look at this gut, wiggling it” . You guys if I ever heard someone talking to themselves like this I would help and redirect.  Why on earth would we talk to ourselves like this?

Over the course of my twenties and early thirties I did drop that last 50 and them some.  I ended up getting to about 140 which was a bit too small for me.  What no one knew is I don’t recall at any point feeling good about how I looked.  Compliments would still give me that, “but look at this pooch” thought.  Even as I write this my heart hurts for every single person out there who has yet to learn how to appreciate and be gracious for the things you have accomplished in life.  And to appreciate how far you have come.  During these times I had some pretty good swings up and down.  I would range about a 20-30 pound swing from 150-180 at any given time.  Don’t get me wrong, I had some pretty awesome feeling moments looking at my tanned self in a size 6 daisy dukes.  And at my High-school reunion oh yeah it was on!  In a little mini skirt with my hottie by my side whoa, to all the haters in high school, it made me feel amazing to know how far I had come.   This would have been my chance, my chance to redirect, change the path to positive.  If we could help others to get there, help redirect how they look at themselves.  Boys and girls alike would have far less self-image struggles. 
 
Part is from what I saw and heard growing up.  I LOVE my family dearly and so say this with only the most love, I saw my mom cut herself down in regards to her weight as long as I can remember. If someone would have helped shape her image perhaps it would have changed the trajectory for me.  Of course, the “Jenny really are you eating that” or “we should take you to the fat farm” never helped.    

Forty two years my friends that’s my age today and it wasn’t until recently that I finally started working on how I talk to myself in the mirror each day as it relates to my weight and how I look and talk to myself about myself.  The great news for all of us, we can change at any point in our lives and start directing those thoughts in an empowering positive way. 

Whether your negative is weight related or something else here are a few tips that I use for me. 

• Negative talk truly does become our reality.  You are telling yourself exactly the person you are, what you look like, etc.   How do you want your story to lead?  See, our brains are such a powerful thing and your brain isn’t going to call itself a liar.  It is so critical if you want to change catch the negative and redirect it.  Start asking yourself, is this true? Is it empowering me or dis-empowering me?  Be sure you are not letting it define you.  As an example, you overate is far different then telling yourself you are an over-eater.
• I put sticky notes all over.  Especially in the kitchen and bathroom.  These little reminders are great in places you need the self-encouragement.  A couple of my current ones are, “I am worthy”, “I am Brave and Confident”.  I am statements are great to promote a strong sense of self and self-confidence.  I tend to put statements in areas that I know I need most in my life right now.   For example, the two that I listed are both reminders for me as I work to grow my business.
• I write things on my bathroom mirror.  Yep that’s right.  For me, as I’m working to redirect all of those negative self-deprecating comments, I keep two words written on my mirror. My current, “Hello Gorgeous” and “faith”.  It sure is hard to criticize yourself when you are looking at these words.
• I know my food triggers and what sets me into a bad spiral of not being able to shut my hunger off.  See when I have a cheat meal if I am in the wrong frame of mind or have foods that I know make me want more, a cheat meal can turn into a cheat weekend.   For my body type when I have a cheat meal it truly can swing my weight 5-8 pounds overnight.   For years any time I would have a cheat meal I would truly beat myself up to no end.  The demon came on so strong.   “you are weak”, “You’re not strong enough to be fit” and a number of other words that I won’t hurt myself by repeating.  Looking back it is truly self-fulfilling.  The hurt I caused myself, I hope to help prevent others from ever feeling.
• Learn the healthy foods that can satisfy your “junk food” hunger.  For me a couple of these are 70% or better pure dark chocolate, blueberries, or Greek yogurt with a bit of salted caramel protein and almond butter. 
• Be ready to remind yourself of the story you are working to build when the demon comes in strong.  For example, I am a strong-willed person who cares greatly about her weight and health.  I don’t need junk food to satisfy my urges.  I can satisfy my hunger with a walk or yoga to clear my mind. 
• Give gratitude.  For me, I give gratitude for my body, being able and driven to workout every day, having the strength and stamina.   Every morning when I write in my gratitude journal and work on visualizing my story this is a strong area.  Sincere appreciation for what our mind and body are capable of. 
• Ask yourself, is this thought serving me in any way?  If not, release that thought and change it with at least 3-5 positive thoughts.

You are a strong person able to change in any way you choose, I believe in you.  If you ever need a boost drop me a line, I got your back!
 
Always remember how good you really are!!

Much love friends!

Jen

This little word has held me back in so many areas throughout the years and caused so much anxiety.  Truth is, this one word describes part of why it took me so long to get started with Jen’s Happy Mail and this blog.  We have all heard the comments, “don’t compare yourself”, “be yourself”, “we love you just the way you are” and I’m sure a lot of others.   I’m here to say that anyone who has told you these things is exactly right, and they left out that fact that it’s freakin’ hard.  The voices sneak in and if you don’t catch them quickly, yep there is the rabbit hole of negative.  But, Why?  We are all truly better and more capable then we let ourselves believe so why do we let the accomplishments of others slow us in our tracks.  Yes, they are accomplishments, great for them for doing whatever it is they have done.  We have no idea what it took for them to get to where they are.  Let’s celebrate the wins that they have had.  We should start looking at this as a goal, a target, a “that’s my goal”!  So why do we do it?

Let’s start by looking at what comparison does.

• It robs us of our happiness.  That’s right I said it, when you compare yourself it often can cause anxiety, second guessing, cutting yourself down among other things.  Believe me I get it. I have to be actively aware, every day, of what my brain is saying so I don’t give into the self-critical talk. 
• It can rob you of your dreams and ambitions.  You guys I waited on the idea of Jen’s Happy Mail and all the other lines of business that I will be rolling out in large part because of comparison.   All of the negative self-talk would creep in, “I am not that good”, “How could I possibly compete with that”, “they have better resources”, I could keep going on this one but I think you get the point.   The comparison voice would start and it would end with me cutting myself down in the most horrible ways.  I heard the best statement recently and it rang so true, “You would NEVER talk to someone else like that, why would you talk to yourself like that?”  It’s true, I would never consider talking to anyone in the ways I talk to myself.  We need to be kind to ourselves.   
• It takes away from us showing our authentic selves.  This one took me years.  I have been in corporate America and leadership roles for a very long time and for many years I put on a mask.  I didn’t show up as my authentic self.  And what did it do for me, nothing, the answer is nothing.  First, it caused me a crazy amount of stress and anxiety.  This can have a huge impact on the body, emotions, thyroid among other things.  Some studies suggest that chronic stress is a large environmental factor that can cause cancer.  Friends, I am a survivor of Thyroid Cancer, and I absolutely believe that chronic stress and anxiety was a factor.  Disease after all is “Dis-Ease” in the body.  There are so many tools and resources to help in this area.  I know it’s hard but trust me when I say, you can reduce the stress and anxiety in your life.
•  It sets a poor expectation for our kids.  I am a proud mom to a now grown young man.  I’m not proud to say I cut myself down and criticized myself in front of him for most of his young years.  Had I of known then what I know now, I would have never spoken to myself like that certainly not in front of him.  His whole life, I’ve told him, “you can do anything you want with your life”, “you got this”, “be yourself”, “your amazing” and yet with all of these words, I wasn’t saying these same things to myself, Ugh…

OK, so we know the impact or at least some of the ways it can impact us, what can we do about it?  First things first, don’t stress yourself more about it, start shifting, small wins.   It’s all about progress not perfection.

• Recognize when it happens, awareness is key!  This for me is the first and most important piece.  If I can catch when I start comparing, I can quickly redirect those thoughts.  Determine on your terms how to put perspective on it.  We all work a bit differently.   For me, the thing that works best is to give gratitude to myself for being able to recognize it.  Directly followed by this is acknowledging the accomplishments of that person.  Great for them, they had to of worked really hard on to (insert whatever that something is here). 
• Put it in perspective, some comparison can be good as long as it doesn’t jump into envy or negative self-talk.  As an example, when I’m at the gym I will watch the other members who have better tone in areas I am working on.  I will pay attention, to some extent, what routines they are doing to help know what I should work on or research to get similar results.   This is also one I must be aware of.  I quickly remind myself of my personal goals.  I am a strong Type A person, I like to win and I like to get results quickly.  I put my goals and action steps in perspective along with what I am doing to get to where I want to be.  This helps stay out of the comparison zone.
• Be aware of your social media use and how it impacts your self-talk.  Know your triggers. This is so important.   I turn off posts and sponsored ads that tend to send me to comparison or self-doubt.  I stopped looking at my followers on Instagram.  This one fluctuates so much it’s easy to get a woot..woot… I grew my following by 100 then the next day down by 50.  Apparently, this is normal but trust me when I say if you are building a following and you struggle with comparison or negative self-talk, don’t watch it.
• Practice Gratitude for who you are, what you have and the accomplishments you made.  I recently read an article that gave well over 25 ways that giving gratitude is healthy and can change your life.  For me, practicing daily gratitude has truly changed me.  It has cut down my anxiety and stress.  It gives me patience with people I tend to be challenged by.  And, as crazy as it may sound, it gives me focus on my goals.
• Use it for motivation or inspiration of what you would like to accomplish.

It’s time to stop allowing all the great things you have done and great things you have to offer be forgotten or go unnoticed by the false expectations you are putting on yourself by comparing yourself to others.

 Always remember you are pretty freakin’ amazing!!  
 
In the good words of Jen Sincero, “You are the only You there is.  And you are the only you that will ever be”. 

Be who you are, live your truth and go after the thing you want from life.

Much love friends!
Jen

Emotions are such an interesting, sometimes hard, crazy thing.  I had a day this week.  Actually, it fed right to the next day.  I took a very quick negative spiral into the abyss of frustration followed by anger then to add to it decided to wrap it all together with sadness and worthlessness.  See, I’m someone who tends to “beat herself up” (figuratively speaking of course) when I feel that I’ve let someone down, it’s tough!  People are such an important part of my life, I want to help lift them up (again figuratively).  When I see someone hurting, emotionally, physically, whatever it is, my initial instinct is to help support them.  This right here can be very tasking on my emotions when I get into the spiral.  Or, what some people call the negative mind loop, it really takes awareness to turn around.   

Here’s what happened.   I’ve been in leadership roles for a very very long time.  Each of the four companies I’ve held leadership roles with have varied in culture and expectations.  The thing for me that holds true anywhere as a leader, manager, or coach is that there are certain things one should do.  Three of which being, expectations should be clearly set, support given when needed and accountabilities adhered to.  I really enjoy empowering people and allowing them to put their own “twist or personality per se’ on things”.  Anyway, as a leader when you are responsible for holding people to expectations it is a balance so as to not “micro-manage” which from my point of view I am very far from that.  This is a whole other topic that is not meant for today but there are so many misconceptions of what micro-managing really is.  Anyway, this is what hit me and put me into that abyss, the spiral, ugh.  Being called a micro-manager gets me to my core you guys.   This my friends is what is called a “Trigger”.   

The first thing you must do when this happens is catch it.  You can be having a great day.  You’re happy, at peace, whatever it is then something happens, your heart sinks, or starts racing, you get angry, sad, or frustrated, when you feel it, take a step back and pinpoint what triggered these emotions.  Identify as many details as possible.  If you can, try to note the times of day it happens, are there patterns?  Once you have identified what triggered you, it makes it easier to work through what to do next time it comes up.   

Next, look at the facts of your details and ask yourself, are they true?  Here’s an example, for me.  I had to look at the facts about my leadership style and question, am I micro managing?  There are times as a leader, you have to.  This was not one of those moments.  When I took a step back and looked, it was so much easier to see.  If it’s true and you can grow from the information, use it.  It is OK to say, “I can do better in this area”.  You guys, if you knew all the areas that I have screwed up and grown from it, oh boy!  I know this can be hard especially if you are someone who tends to be harder on themselves like I am but trust in the fact that it will truly make you stronger.  Please remember this from me, “You are human today and every day” embrace it!  I am thankful to have you in my life, give yourself a break, be thankful for being able to make mistakes. If you need a reminder email me, I’ll remind you!

Now you know the trigger, this is great, you can be ready for the next time it shows up.  It’s easier to overcome when you are equipped to deal with it.   Keep in mind that even though you are aware and ready there will still be times it catches you completely off guard like this day did for me.   First thing I do to be ready when my emotions come in strong, I have my list of positives.  For me, it’s hard to see the positives in the moment so if I have my “you ROCK” list ready I can read it through.  We all have amazing traits that we have brought to this universe and that we have yet to bring.  Have a “go to” notebook with all of the good positive you have done in your life, all of the great things about yourself.  If you write these when you are in your most positive moments, they can help you get out of the negatives faster.  This is so important my friends.

Next up, get a support system in place, people who will listen and will be honest with you.    We all need someone to help us put things in perspective.  When you get in the loop, get ahold of that person.  I struggled with this for a long time and will just say when you have a go to it helps!  I also learned who not to go to.  See, there may be people in life who love you and care about you and will listen but may go into their own sea of negative.   You guys that won’t help.  It’s OK to have those people in your life but don’t make them your go to.   For these folks you may also need to learn when not to have them around.  If you are already on the edge, they might push you right in the abyss.   This isn’t their fault or their problem, it’s yours.  You just need to know when and how to have them in your life.  For me, this has been super important even for people as close as my husband, the love of my life, I know he is not my go-to in certain situations, sometimes he just doesn’t get it and he really struggles seeing me when I’m hurt.  Then, when he can’t help or doesn’t know what to do to help he gets frustrated.  Again friends, know your people and who to go to for what.  If you feel you don’t have anyone you can count on message me, I’ll give you some ideas.    There are groups and support systems, you just have to find what’s works best for you.  Please just be sure to find others that will help you up as opposed to bring you further down.  Or, if you need a nudge, email me, message me, whatever you need!

A few other things that could help, try a gratitude journal.  It’s a whole lot harder to stay down when you are grateful.  This one is newer for me but has had such a profound impact on my life.  It really helps put life in perspective and for me at least keep my stress levels manageable.  Hang some post it notes all around your house, write things on them that motivate you or give you good reminders, tomorrow is a new day to start again.  Try mediating.  Exercise, breathe, try yoga, get your body moving, it can change your state and help bring you out of the negative.  Find songs that motivate the heck out of you, turn it up and dance around your house, room, wherever!  Try several things and you will quickly learn what works best for you.

Finally, somedays, you just need to cry it out, eat some chocolate then start fresh the next day.  Just make yourself the promise that tomorrow is a new day, when your feet hit the floor, say it out loud, “It’s going to be a great day”!

Stay strong friends, you got this!

Much love!
Jen

My head is killing me!  Yep, it started late in the day yesterday and has not stopped since.  The tell true sign, for me at least, it’s time to take a break and reset.

I am not sure about all of you but I for one am always going, or at least it sure feels like it.   Not complaining over here, this is actually the lifestyle I thrive in, it beats sitting on my tail idol doing nothing.  But you can only maintain this for so long before it catches up.   My day starts around 3:15 on the weekdays.  I’m in the gym by 3:30, from there I am on the go working on one thing or another the rest of the day.  It generally looks like, get ready, spend some time with my other child (he’s a twelve year old boxer and truly my other child), get some work done with my company then off to work to at my day job which is again nonstop, home, dinner, sneak in some yoga, more work on my company then bed.  And, the cycle continues.   Again, I’m sure this looks somewhat similar to your days. 

This lifestyle can catch up and it is ever so important we all listen to our bodies and mind, take a step back, breathe and re-center.  It took me a long time to realize this.  In fact ten years ago I would have still gone to my office miserable, head pounding, irritable with my teams (which is not OK), and low productivity (which is not a good representation of who I am).  See, all not good things.

I recently came across an old article in Forbes about Workaholics and people who work too much.  Yep, it’s official, I am pretty certain I borderline the definition of “Workaholic”.   When I am not doing something in relation to working out, working my business or working my career, I am thinking about one of them, YIKES!  Type “impact of working too much” in google and you’ll find various studies and articles that speak about the harm from Stress, depression, sitting too much, lack of productivity and more.  Friends I know we all have responsibilities to manage but I hope you will agree with me that balance is important.  This goes for all my mom/dad readers out there too, parenting is a full-time job in and of itself.  I remember when my son was growing up and balancing everything while being a strong supportive parent for Boe. 

When the signs of overwhelm of too much for too long show up, slow down, take a day, in the journey of life it’s really only a blip in time and in the long run it will help keep you healthy and strong for you and those around you!

To help avoid getting to that point, here are some of the things I’ve done to stay healthy in my every day. 

1. I meditate daily.  This has quickly become a non-negotiable for me.  There are days I can only get 5 minutes in but that five minutes helps slow me down, let go of the constant thoughts and center.
2. Be aware of what you are grateful for every day.  In addition to being borderline “workaholic” I tend can get anxious and stressed very quickly.  For me, recognizing each day 3-5 things, or more, that I am grateful for helps minimize the feelings of anxiousness.  In fact, when I am in meetings if I’m feeling stressed, quickly to myself, I’ll think about how grateful I am for everyone in the room generally it quiets those negative thoughts that can come up. 
3. Maintain a healthy diet. I know I know, we have all heard this one for years.  Let me tell you friends, my max weight was over 305 my smallest was 140, weight aside from this, at all points throughout the years during these times when I’ve eaten healthy well balanced meals I felt the best, no matter what my weight was.   I don’t eat healthy 100% of the time, I think it is OK to give yourself free meals occasionally but try eating healthier 10% more then you are now.  You won’t be disappointed in how it makes you feel.   When you have done that you can go to 20%, small steps have always helped me sustain better.
4. Figure out what makes you emotionally happy and do more of it!  We all have triggers, triggers that stress us out, ones that energize us and still others that bring peace.  Start being aware of how the things in your life make you feel and do more of what brings you peace, joy, energy and less of what brings stress (when possible).
5. Build a support system.  I am not sure about all of you but for me, I have different people I go to for different things.  Find people you can count on to give you honest advice, support when your struggling, etc.  Transparently, I was terrible at this for a very long time.  I tried taking everything on my own shoulders and didn’t “vent” to anyone.  I never wanted to be a “complainer”.  This really hurt me emotionally and physically for years.  Talking isn’t complaining.  It’s getting your thoughts out to someone and hopefully getting honest (sometimes tough) feedback.  Heck, email me, I’ll listen.
6. Breathe and try yoga.  This one took a lot of work for me.  Breathe seriously, why on earth do I need to focus on this, my brain tells my body to breathe.  And, slowing down to do yoga, I’m more of a fast and heavy type of workout girl.  Trust me, if I can get good at these things so can you.  And, you won’t regret the benefits.  Google belly breathing benefits, from stress relief to better posture to better respiratory, there are a lot of benefits.  After that, hop over to Youtube and search how to belly breathe and they will teach you.  While you are there check out basic yoga, you can do these two together.  Google benefits of yoga if you are not yet familiar. 

 
These are the top six that have benefited me most.   Of course, getting in nature, getting good sleep, scheduling “you” time, and getting exercise all very important too.  We are all different, unique, amazing beings, try different things, see what positively promotes your well being then do more of that. 
   
Stay well friends, much love!

Jen

For years, I heard this from people, employees, peers, and even family, "Jen you are so intense"!  See, here's the thing, when I do things, anything, I'm all in.  If I don't have passion, a strong enough why or desire, it's clear.  I'm the person who is in the gym by 3:30 each morning just to make sure I can get my workout in before the day gets ahead of me.  I'm that employee who will give it 10-11-12 hour days to make darn sure that my customers’ needs are fulfilled.  Is it possible to be "too" intense, maybe, but for me my intensity comes from my passion.   Passion and drive to grow, to get the things I am working towards, to accomplish my "why" in all areas.

Through time, OK, years, of hearing this comment I started changing my demeanor I slowed down to accommodate those that got intimidated or took my intense passion however they do.  I thought I needed to change to not as one colleague put it, "scare people away".   Don't get me wrong I would never be rude, mean, harsh or disrespectful in any way.  Those are values I hold very close and dear to my soul.  I do however want to be that person who demonstrates so much passion and intensity to my why's in life that others can see and grow from it.   So, others can get enough "intensity" around their passion that they stop allowing the naysayers to stop them.  
 
This morning when I was in the gym listening to a podcast, the person speaking gave me a kick in the ass (not literally of course), a moment where you think, "what was I thinking", ENOUGH!  I knew that slowing down and not being genuine to me was never the right choice but in this moment, I heard it loud and clear.  Then it hit me even harder, I thought about what it does to my anxiety level when I'm not being true to me.  I thought about how it makes me feel physically when I have to be cautious of showing my passion and intensity. 

Fact is this is one of the best parts of me. 

Why am I sharing this, you ask?  See friends, there are qualities of all of us that we try minimizing or hiding because, "what will people think".   Fact is, they are probably the best parts of you.  Be you, the people who you should truly have and want in your life are the ones who will appreciate you for your genuineness.  Don’t get me wrong we all have work to do on ourselves, I am not a believer of “I am who I am take it or leave it” but don’t stray from your natural qualities.  Don't cause anxiety or worse living a false sense of your life. 
You do you!  Stay strong friends!
Much love!

In the good words of Warren Buffett,
"Intensity is the price of Excellence"