My constant battle with depression

UPDATE: I wrote this blog in May of 2016 and for whatever reason I never posted it.  As I geared up to start blogging something new in our lives I saw it and thought how ironic it is. Some of the very things I wrote in this article I still struggle with today and I hope by incorporating some new and improved lifestyle changes that will change. 

So many of you know that I have suffered from depression and anxiety for well most of my life. Through the years I have learned to really battle it on my own; through the foods I eat, the activities I engage in and the things I filter into my brain. But sometimes LIFE HAPPENS and we just feel like we are in a rut. For the past few weeks I have really really struggled with myself. Thoughts of self doubts ("I am not good enough" "I need to be a better mom" "I am not inspiring anyone" "I can't do it" "I suck at life") kind of attitude. You guys also know that I also struggled with an eating disorder for YEARS in my past and while I will NEVER go down that road again I realize that FOOD is something I have used as a coping mechanism. I am an EMOTIONAL EATER; happy, sad, mad, bored. You name it I will find a reason to EAT.

My job as a health and fitness coach is to give people hope, encouragement, motivation, support, accountablity, the tools to be successful in their own journeys. When I tell you that for the past several weeks I have been feeling like a TOTAL and UTTER failure. Literally I felt like I was just going through the motions of life, my workouts, my poor eating, being a wife, a mother. How can I inspire someone else when I can't even inspire myself to get out of this rut. Not to mention along with my struggle mentally and emotionally I was struggling spiritually. I could see God working through me and using me to help other people but personally I was feeling the most disconnected I had ever felt from him. It truly was a tough place to be in. It's not that I didn't know he was there, its just that I couldn't feel or sense him. I can't describe it other than for the first time in a LONG time I felt really alone.

In my growing faith I have learned that SOMETIMES God puts us in a place to show us how powerful he truly is. When he is putting you in this place of discomfort its because he is PREPARING you for something GREATER. Its taken me many, many years to be ok with being uncomfortable. But I know that no matter what the situation is, no matter how low I may be feeling HE will bring me through.  I know he is preparing me for greatness and I am learning to be more comfortable in a place of discomfort. Over the past week God has laid some special, special things on my heart. I have sensed the need to reFOCUS on ME and my purpose for HIM. In learning to CRAVE him instead of craving food, to worship my body as HIS TEMPLE. So I have recommitted to a new journey not just a physical journey but a spiritual journey as well (I will save that for my next post).

How to make a STRONG PLAN - My Best Meal Planning Tips

A new month; a new week; means a fresh start.

A goal without a plan is just a wish. People ask me all the time now I'm able to juggle everything and still be successful. It's because I've become habitual about my routines. Sunday's are planning days; meal planning, work planning, goal planning, life planning, kid planning. The only way you are going to set yourself up for success is by having A PLAN.

You ask any successful person and they will tell you; when they took the time to make a plan things skyrocketed. You name it your nutrition isn't great; make a plan. Your fitness is off track; make a plan and schedule. Your always feeling rushed and kids have a million things to do; write out a schedule. Need more time with your spouse; plan a DATE NIGHT but put it on the calendar. The point is nothing in life works WITHOUT A PLAN!

So how do you get on track when life already seems CRRAAZZY. The first thing I like to do is create a COMMAND station. In our household we have a couple of those. We have synced calendar on our phone so that as we input or update activities everyone can see and be informed. The second thing I do is I sit down each week and I not only map out our activities for the week, I block off times, create our meal plan and grocery list and do everything I can to get things prepped ahead of time.

In the beginning it may take you a little bit longer but it will save you hours of time in the future and throughout the week. I always say there is a little bit of a learning curve when it comes to meal planning especially.

So here are my TOP TIPS for MEAL PLANNING.

1. K.I.S.S. - Keep it simple silly. DO NOT OVER THINK IT. One of the most common mistakes I see with challengers is that they try and over complicate things and put too many items on a meal plan making it difficult to keep up with. There are TONS of meal plans, recipes and others on the world wide web aka PINTEREST.

2. DO NOT WASTE - In our household we stay on a tight, tight grocery budget and everything we buy gets used. Typically for us dinners get reused for lunch the next day. So when I plan dinner I make sure to take into account extras for leftovers the next day.

3. PLAN it AHEAD OF TIME. - I typically do my meal planning on Thursday/Friday that way I can grocery shop on Saturday and Meal Prep on Sunday.

4. MEAL PREP - take the time to do this on Sunday. In the beginning until I could get into a routine it would typically take me 1-2 hours, but now since I have a routine and I can get in and get out I can usually

get it done in around 30-45 minutes. It is just like everything else; the more you practice the better you get.

5. Write out your grocery list AND post your menu in the kitchen - Writing out your grocery list ahead of time, cuts down on the aimlessly walking through the store, throwing things into your basket. Not only that when you ONLY put on your list what you need, you will be surprised at how much $$$ you are going to SAVE. Also check out sale ads for your local grocery store, by discounted fruits and veggies, make sure things are in season (if not they jack up the prices). For me I shop at several places; Trader Joes or Aldi, Costco and Target. The majority of our groceries though come from Trader Joes.


A few other things I do to help plan my week is I schedule my workouts in like I would any other drs. appts and so forth. That is the ONLY way I know that they are going to get in. I used to feel selfish, scheduling that me time but I have learned that in fact it is the opposite. Consistently getting my workouts in day in and day out make me a better mom, wife, coach, human being. I make them a priority because I know how important they are. Sometimes that means sacrificing a few things (i.e. getting up early in the morning) but at the end of the day when you have goals you want to reach you do what you need to do to get things done!!

When it comes to getting the BEST results possible you can't just show up to your workouts and press play.  You have to give it over and above effort.  Increasing your weights, upping the intensity, holding your plank for just a little bit longer and not quitting before it's over.  SURE when we workout at home no one else is around and no one will know if we did it or not.  BUT your results are what will tell the truth!  If you slacked in the kitchen it shows in results. 

I just restarted The Masters Hammer and Chisel this week so I am really dialing in on my nutrition. With summer coming up and lots of trips planned, I want to make sure that I am shorts and swimsuit ready. 

Here is my plan for the week!  I hope this helps and gives you some guidance on how I structure my plan!

YOU ARE INVITED:

If you are interested in working with me to lose the last 10 lbs join me on Monday May 2nd for a 30 day group that is guaranteed to challenge you, stretch you to the limits and help you crush your own personal goals!!

It's go time!!

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