//workout tip wednesday//

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Let’s talk about giving yourself permission to succeed.

Have you ever started something and said “oooh, I don’t know if I can finish that. Or, I don’t know if I have to willpower to do that. That seems too hard.”

Stop right there.

What you’re really doing by saying all of those things is setting yourself up to fail. You’re determining an outcome that you don’t really want.

Self belief is a major piece to the puzzle in your fitness journey. Even if you don’t believe in yourself at all times, pretend you do and at some point, and you will.

I learned this when my husband was first diagnosed with cancer. He didn’t even give himself the CHANCE to think about not beating it. I was the one who selfishly he had to calm down (in my defense it was literally 3 days after I gave birth that we got the news so my hormones were everywhere) but still, his mindset was focused on one thing: WINNING. And man, did that teach me something about how important your thoughts are.

Those results you want: to lose that weight, to drop some body fat, etc….they all start with what you believe right NOW! Think about what you are saying to yourself: are you saying “I hope I can stick to it” or “I’m not sure this work is worth it?”

Reframe the way you think into “I know I can stick to this” and then develop ways to hold yourself accountable: do it with a friend, text your buddy every day for accountability, hire a professional, etc.

Your thoughts are more powerful than you can imagine! It takes practice every single day to reframe your mind, but get some accountability going and finally give yourself permission to succeed!! You deserve to!

Yours in health,

Lauren

//workout tip wednesday//

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Monday we talked about how often to weigh yourself on your health and fitness journey, but today I want to address something even bigger: the fact that your number on the scale is not always your victory.

What do I mean by that? There’s so many other ways to measure your success!

Here’s a few things that help me feel successful:

1. How do your clothes fit? Are they getting loose? If yes, things are moving in the right direction. If not, don’t freak out…..are you feeling bloated? Try drinking more water, eating foods with less sugar and more protein.

2. How is your stress? Do you feel less anxiety since focusing on your health and wellness? Exercise and other physical activities produce endorphins-chemicals in the brain that act as natural painkillers-and also improve the ability to sleep, which leads me to the next point.

3. How is your sleep? Are you getting a minimum of 8 hours a sleep at night? Is it easier for you to fall to sleep and rest on days you’ve worked out? If you feel this is true, you are making progress!

4. How are your energy levels? Have you seen a change in your focus and energy throughout the day/week since working out? For me, not having to over caffeinate is a huge win in my book! (macros has truly helped me regulate this because I only allow myself a certain amount per day).

5. How many times this week were you able to stick to your workout and nutrition plan? Are you finding that easier to do so? If yes, another win!!

Success in these 5 points all add up to having success on the scale and it’s inevitable. But my point is, don’t obsess over that ONE thing (your weight) to measure your success. Focus on small, attainable goals and nail those first. The rest will come.

Remember, fitness is a JOURNEY, it’s not Amazon Prime, it won’t show up with 2 day shipping. You’ve got to show up on days you don’t want to. Every goal and accomplishment starts with the decision to try.

Have an awesome Wednesday!

Yours in health,

Lauren   💪🏼✨💗

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Do you ever wish Sundays had a pause button? When Sunday comes along do you start to get that pit in your stomach thinking about the relaxation of the weekend coming to an end?

If this sounds like you, I’m with you sister. I’ve put a list together of 10 ways to make your Sunday productive and help you start your week with a clear plan, perspective, and positive approach. These have helped me have less anxiety about the weekend coming to a close and more excitement about the start of the week!

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1. Write your to do list around your top 3 priorities for Monday. Plan out your day around these top priorities. These should be the most important items on your to do list and MUST get done. For me, these usually include a workout and specific appointments I have.

2. Review your calendar for the week. This one is huge for me because it often gives me clarity for the week and helps me focus. If I don’t do this step I feel so off!!

3. Move your body. Sundays are often referred to as rest days but don’t take that literally and spend the whole day in bed. This doesn’t have to be super high intensity…go for a walk with your pet/family/self and enjoy the outside air. It does a number for your soul!

4. Do your laundry. Yep. Not my favorite either, but there’s nothing worse than waking up early on Monday and not knowing where that other sock is. Or getting out of the shower and not having a towel. You’ll be thankful you did this when the week hits and you get home from a long day a work when the last thing you want to do is fold clothes.

5. Plan your outfits for the week. When I used to work an office job, this was so necessary for me. The amount of time it gave back to me in the mornings was so helpful, especially when kids came along. Even though I now spend most of my time in workout clothes, it’s still a habit I don’t want to break!

6. Meal prep. Whether you like doing this or not, it’s 100% something I believe in. A failure to plan is a plan to fail. Set your self up for success and make it happen. Get the whole family involved and you’ll look forward to eating your meals together!

7. Pamper yourself. This can look different for many people. Slap on a face mask, run a bubble bath (me!!!), light your favorite candle, do some yoga. Do something that gets you in a relaxed state and makes you feel really good.

8. Decide which days you’re going to work out. Go back to that to do list and add in the days you’re going to work out and don’t let anything get in the way. Start out with a minimum of 3 days per week.

9. Drink alot of water. Hydration not only refreshes your body, but it refreshes your mind and helps decrease inflammation, decrease body fat, lubricates your joints, and helps with muscle recovery. Your body will thank you for this.

10. Get to bed at a reasonable hour. Don’t stay up binge watching your favorite show. That’s for Friday and Saturday! Turn off your electronics and get some great rest so you wake up energized, refreshed, and refueled on Monday.

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Do you have any Sunday rituals that prepare you for the week?

Preparation is key when it comes to productivity! Let me know if there’s any tips that help YOU, I’d love to know!

Here’s to a wonderful week!

Yours in health.

Lauren

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It’s inevitable: Sunday starts winding down and the Monday blues start rolling in.

Personally, Sundays used to be filled with anxiety for me, but it wasn’t until I started implementing these 5 quick things that my perspective of Monday started to change and I began to look forward to the fresh start of the week. I began to embrace Monday rather than resent it!

Mondays are meant to be filled with new opportunities, new goals to crush, and a new fresh start and there’s nothing better than that!

Here’s 5 things that have changed my life and helped me embrace the new week.

Attitude: Bring your best attitude and mindset into the week. Make a list of the things you are looking forward to, the goals you want to hit, the things you will accomplish. When you train your brain to be looking for these things, you are setting yourself up to be successful with them and your Fridays will turn into a day where you get to celebrate your wins!

Prepare: There’s nothing worse than a manic Monday. Spend 15-20 mins laying out your calendar for the week. Make sure you have all your appointments laid out. If you need to move anything around you have more than enough time to do so. You’re going into your week with a clear understanding of where you need to be when. You will feel so refreshed and ready!

Meal Prep: So many people get so overwhelmed with their nutrition because they don’t spend any time preparing. Just remember this: “A failure to plan is a plan to fail.” Just take an hour of your Sunday and prep your meals. You will feel so much more motivated and will be able to resist those temptations in the office when they come your way…because believe me, they will be there!

Get Adequate Rest: Don’t spend your Sunday evening staying up watching the end of that Netflix series until 1am. Get adequate rest and relaxation so that you can go into your Monday feeling refreshed and ready to go. Which leads me into my final tip…

Get up and Get Moving: not everyone is able to get to the gym before work so if that’s not you, get up, don’t hit the snooze button, spend time stretching  and moving. If you can’t get to the gym, just set the clock for 10 mins and stretch. I usually allow 10-15 mins for this so that I’m not behind. This simple step eliminates you feeling rushed and anxious and sets your Monday up for success!!

Hope you guys have a wonderful start to your week!!!

Yours in health,

Lauren

https://laurenderveloy.com/2020/06/14/703/

Here’s to learning healthy habits as a family! (ad)

During this time, I’ve gained a whole new outlook on how important it is to teach my kids how to remain in control of the things we CAN be in control of, instead of worrying about the things we can’t.

Raising our health esteem is at the top of our list and our favorite thing to do is to move our bodies together!

Here’s 5 things we’ve enjoyed doing as a family (and you can too!) to relieve stress, bring some joy to your life, and raise YOUR health esteem:

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1. move your body everyday any way you can
2.get outside and get some fresh air
3. drink lots of water
4. make a favorite meal and enjoy it with the ones you love
5. remain consistent
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For more ways on how to raise your health esteem, head over to @myhealthesteem or visit http://app.healthesteem.org

https://laurenderveloy.com/2020/06/12/697/

Y’all. We went on a date tonight and felt like normal again. So good for the soul! Still going strong on #75hardchallenge and managed to go out to eat without failing!

Here’s a few quick tips on how to dine out without cheating on your nutrition plan:
1. Know the menu: don’t wing it; instead plan ahead before leaving your house
2. Don’t go starving. The more hungry you go, the more tempted you will be.
3. Order yourself a sparkling water at dinner to satisfy any alcoholic cravings! So refreshing this time of year!

A few asked what we ordered and where we went! We chose our absolute favorite place, Parish restaurant in Monroe. If you know, you know! So dang good.

Appetizer: roasted Brussel sprouts (before you judge, Chef Cory Bahr holds a chopped title and makes anything taste amazing!) highly recommend this appetizer!

Drinks: sparkling water

Main course: wood grilled filet and spicy tuna

Its easy to stay on track and stay focused when you have choices like this!

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I don’t know about ya’ll, but I looooove me a fresh start. I love the mornings, I love Mondays, I love celebrating the New Year…all the things. I know…I’m wierd, but hear me out. I wasn’t always like this, and as I’ve gotten older and gone through some life-altering things, I’ve realized that in order to live a happy life you have to learn to love these things. And honestly, they aren’t so bad after all.

Here’s 5 awesome ways to start a new month and help move you into a more positive outcome:

1. Start the month strong. Do a workout on the first day of the month that makes you feel amazing, sweaty, accomplished, and fulfilled. It may not be that exciting to get started but I promise you that your body will thank you after. Ever notice after a workout how happy you are? How energized you feel? Your body thanks you by releasing endorphins, a group of hormones that relieve stress, make you feel less pain, and make you happy! Why wouldn’t you want to feel all of these things?
2. Set a one week goal. It can be anything, but make it something you know you will put effort into accomplishing! Short term goals are motivating and make you feel SUPER successful. For example: making 3 workouts this week, saving a certain amount of your paycheck, eating on track every day this week, etc. When you meet a short term goal, those add up into long term goals which are the ones that take more time to reach. Having success along the way is KEY to making it further into those harder goals. Which leads me to number 3…
3. Set a 30 day goal. This should be harder to reach than a short term goal, but also something you can reach in a month. Longer term goals keep you going, and man are they so satisfying and rewarding when you meet them!
4. Make a gratitude list of what you are thankful for. Believe it or not, gratitude is truly an attitude. When you train your brain to think of these things, you are more focused on the positive. You become happier, you become more motivated to keep moving into success. When you’re grumpy, agitated, and frustrated by what you DON’T have, you’re in a negative state and less likely to feel motivated. Gratitude gives you a boost of happiness!
5. Compliment yourself and smile. You have to love yourself in order to work on yourself. Read that again. So powerful. You have to truly want to change for the better before you complete steps 1-4.

Cheers to a new month, and a new start! Let’s have a new mindset, a new goal, and several new accomplishments!

Yours in health,

Lauren 

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✨Spring/summer are my seasons✨
I love the fresh air, pretty skirts, and mixing/matching different pieces to wear them multiple ways!
Head over to Instagram stories to see how I styled a few things that are on sale today! Happy Sunday friends!
Easily these styles below!

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Finding our new normal has undoubtedly been an adjustment, but it doesn’t mean we can’t stay positive and find joy in the little things (ad).

Here’s five easy tips that’s we’ve done as a family to raise our health esteem during quarantine:

1. Create a schedule and get into a routine
2. Sleep 8 hours per night and stay hydrated
3. Plan activities that you enjoy doing
4. Commit to make exercise a priority
5. Eat meat, veggies, nut & seeds, some fruit, little starch, and no sugar
Committing yourself to being healthy is the best way to control this new normal!

Head over to @myhealthesteem to find more ways on how you can continue raising YOUR #healthesteem!

To all my momma’s on their health and fitness journey: this ish is HARD.

Especially during quarantine. It may not be today, but there’s gonna come a day where your motivation is at an all time low, the kids are interrupting you every single second, you feel like you don’t know if it’s worth the workout today, and you’re more than frustrated.

Been there, sister. But let me be that positive voice for you….brush that negative talk off and KEEP GOING. This is our chance to show those little ones that we are strong, tough, resilient, and nothing will stop us. They are going to see this strength and be able to execute it in every other area of their life.

So dust ya pretty self off and try again, those little eyes are watching and they are imitating your every move, even your attitude! Love you friends, have an amazing day!