Category: Mental Health

Pull Yourself Out of Negativity With a Power Phrase

There’s a little voice that runs in my head that tells me “Jenn, you can’t….”

You can’t start your own business.

You can’t lose the baby weight.

You can’t be a full time working mom.

You can’t fit in a workout today.

You can’t afford to live there.

You can’t fix your marriage.

Maybe I am overly cautious, maybe it’s a lack of confidence, but I know I’m not alone. The truth is we all have moments of self doubt.

Negativity is a slippery slope. One negative thought can lead to another and another, so how (and when) do you pull yourself out?

I started implementing a “Power Phrase” which is something I learned from a podcast by Chalene Johnson.

A power phrase is something that you say to yourself in moments of self doubt. In times when you know in your head and your heart you have to do something that scares you. In times when your inner voice is telling you “no, you can’t.” What do you tell yourself to get through it? In those moments, I say these words in my head:

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I set the record straight: “Actually, I can.” You’re telling me I can’t, but you’re lying. I CAN. Call me crazy, but it works.

What we constantly tell ourselves over and over again eventually becomes our reality. Make sure you’re telling yourself what you want to hear.

Chances are you already have a power phrase, but if you don’t, take some time today to think about what it might be. Here are a few examples:

That’s not true.

Oh, no you don’t.

It’s not gonna kill you.

All is well.

I got this.

So tell me, what is YOUR power phrase? 

xo,
Jenn

I share more of my healthy living tips and tricks on Facebook and Instagram. I’d love for you to follow along on my health and fitness journey on FACEBOOK and INSTAGRAM.

Stop Making Excuses – When It Is OK to Be Selfish

FullSizeRenderWARNING! Today’s post is a little HARSH. But I feel like it needs to be said. #sorrynotsorry

Here’s the deal: I am ALL about going after goals. If there is something you want bad enough, and I mean really, truly want — JUST DO IT already.

Be confident. Make up your mind. Don’t be wishy washy. And please, for the love of God, stop making excuses.

You know those people in your life that complain all the time about being fat, or broke, or in a bad relationship, or…whatever it is that makes them unhappy. It’s like they just want to TALK about what they don’t like about their life and then once they’ve vented enough they don’t feel the need to change anything. The venting was enough for them. I call it “word vomit.”

Alright, we ALL do it. I’m not pointing fingers here. I do it, too. (You guys, one of the reasons I write is for self pep-talk.)

My excuse most recently has been motherhood:

“I can’t do that, because I am a mom.”

“I don’t have time, because I am a busy mom.”

“I can’t look like that, I had a baby.”

Blah blah blah.

Ok people. Listen up: It’s time to STOP TALKING ABOUT IT.  Let’s DO something. 

If something is REALLY that important to you where you feel the need to vent about it ALL the time, it’s obviously weighing on you pretty heavily. It’s time to STOP making excuses.

Some excuses are REAL and some are ABSOLUTELY 100% BS. Be your own judge here, but don’t be afraid to work on yourself.

This is SO important, you guys. We are entitled to feel amazing. We are entitled to confidence. We are entitled to look our absolute best. We are entitled to happiness. We are entitled to be financially secure. But all of these things take WORK. It’s about making the smart, right decision every chance you get, which all add up over time. Those decisions become habits, and our habits become our reality.

What do you want most in life right now? What has been your excuse lately? What are you going to do about it? 

Throw Away Your Scale : Why You Can STOP Weighing Yourself TODAY

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Once upon a time, I weighed myself every morning. It helped me stay accountable and kept me motivated. I thought it was for good reason, but it was horribly unhealthy. I let that little number dictate my day. My LIFE, really.

When I got pregnant, I saw the number increase at such a rapid rate, and because there was absolutely nothing I could do about it, I started to become less and less focused on it. I knew I HAD to gain weight to keep my baby healthy. For once, I gave myself grace to gain.

In the process, my habits changed. I knew I was going to be gaining weight no matter how healthy I ate, so I didn’t need to step on the scale. I felt such a sense of relief. When “the baby wanted me too”, I indulged. And really, I didn’t go overboard. My husband and I ate out at restaurants whenever we wanted, because we knew those lunch dates would be few and far between when our little bundle arrived. I exercised daily and listened to my body.

I gained 40 pounds and I don’t regret an ounce of it.

For once I chose what I wanted from the menu. Not what was the lowest calories, but what really, truly sounded tasty. I stopped eating when I was full (because when you’re THAT prego, you can only fit SO much). I learned what hunger and satisfaction actually felt like.

My relationship with the scale changed for the better during those 10 months. I fell out of the habit of weighing in regularly and measuring my success by that stupid little number. And now…I DON’T weigh myself everyday, or even every week, for that matter. I go by pictures. How I feel. How my clothes fit. My measurements.

Do you ever let the number on the scale dictate your progress? Or even worse, your day? Do you get anxious to step on the scale? 

Well today I want to encourage you to STOP. Stop letting that little number control your life. You are worth so much more than a number.

When we weigh ourselves on a daily basis, the number we see plays tricks on us. Our weight naturally fluctuates day to day due to water retention, hormones, sodium intake, etc.  Another big factor is our body composition – our muscle to fat ratio.

Now I know you’ve probably heard “muscle weighs more than fat.” Well friends, that is NOT true. A pound of muscle actually WEIGHS the same as a pound of muscle. !! They are both a pound. The real concept is that a pound of muscle takes up less space than a pound of fat. So if you replace fat with muscle by incorporating strength training into your workout routine, you may not actually see the scale go down, but you’ll be smaller.

Today, I encourage you to let the numbers go. Throw the scale away for all I care! Focus on your journey. Focus on fueling your body with wholesome nutrients. Focus on moving your body. Focus on challenging yourself every day. When you let go of the stress of the scale, you’ll be amazed at what your body will accomplish.

Start Goal Setting TODAY

SetAndReachGoalsI am HUGE, firm believer in goal setting and today, I want to encourage you to set some for yourself. This is something my husband, Mark taught me and I am so hooked. You can accomplish some amazing things by just letting yourself realize and fully understand what you truly want.

Every year, it’s important to set personal and professional goals. Maybe it’s how you want to feel or how you want to look. Maybe it’s the relationships you want to have. Maybe it’s a financial goal. Maybe it’s a career goal.

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So HOW exactly do we set goals?

At the beginning of each month, form these concepts into more specific goals. And then weekly, make a game plan of how you are going to get there. Make sure your goals are really goals and not “to-do” items. Cleaning the house is not a goal. Going to work is not a goal. Those are tasks. Think: BIG PICTURE.

Here’s an example: you want to lose weight. 

**Yearly: I want to be 30 lbs lighter a year from now. I want to feel confident and good about myself.

**Monthly: I am going to lose 2-3 pounds per month. I am going to respect my body and improve my health.

**Weekly: I am going to workout 5 days this week and follow a healthy nutrition plan. I am going to listen to personal development podcasts to help boost my confidence.

**Daily: TODAY I am working out and eating healthy. I am speaking positively about myself and loving my body at the state it is currently in.

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My #1 tip is to write down your goals! The act of WRITING with pen and paper helps define what it is we really want. Put them in a place where you can see them everyday. Maybe it’s a notebook or planner, maybe it’s posted on your bathroom mirror.

Once you’ve laid our your game plan, start daydreaming! This feels super awkward at first but it’s all about our mentality. Your inner thoughts become your reality. So THINK and ACT as if you’re there. Here’s a video clip I love on how to do this:

What are YOUR goals and what are you doing TODAY to get there?

All About That Bass

Loving this song lately — really funny lyrics with some pretty awesome messaging. Now I’m all about being a healthy size and weight, but positive body image is most important. You can’t have a healthy body if your mind is in a bad place. And in a society where so much value is placed on appearance, we could all use a little reminder once in while.

“Every inch of you is perfect from the bottom to the top.”

Enjoy!

Switching Gears

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Whether you’ve been a Skinny Opinion follower since day one or are a brand new reader, you probably know S.O. started as a health and fitness blog to encourage women to become all around healthier and happier people.

Over the months, I’ve found a love for writing about whatever is on my mind at the moment. And while it’s still primarily sharing my passion for health, nutrition and fitness, I’m also a real person who loves style, beauty, overall wellness, home improvement, decor, travel, friendships, family, marriage and now the topic that’s constantly on my mind: pregnancy and motherhood.

I hope you don’t mind that S.O. is switching gears to more of a (healthy) lifestyle blog and I’ll be sharing posts on all the topics I mentioned plus everything in between. I promise this will never become a full-on mommy blog, but I can’t help but write about whatever is currently running through my head.

Stay with me for the journey?

xoxo
Jenn

P.S. What would you like to see more of on the blog? What would you like to see less of?

A Note on Mental Illness Following Robin William’s Death

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“Robin Williams was an airman, a doctor, a genie, a nanny, a president, a professor, a bangarang Peter Pan, and everything in between. But he was one of a kind. He arrived in our lives as an alien — but he ended up touching every element of the human spirit. He made us laugh. He made us cry. He gave immeasurable talent freely and generously to those who needed it most — from our troops stationed abroad to the marginalized on our own streets.”

–President Barack Obama

The news of Robin Williams’ death yesterday morning due to apparent suicide is such a tragedy. While I am by no means an expert in this area, I can’t help but want to write about it.

Coincidentally, my husband and I were talking on Sunday about our favorite childhood movies and I immediately brought up two of my favorites: Hook and Mrs. Doubtfire. Robin Williams brought so much laughter and joy to my childhood. The news is surely a shock to us all.

I can’t help but wonder though. How could someone with so much going for them possibly feel depressed to the point of suicide? He had it all, right? The fame, a dream worthy career, and a beautiful family.

But it’s important to remember that depression and most mental illnesses don’t take personal factors into account. Mental illness can affect anyone. It’s time that we, as a culture, as a community, stop shaming people for what is out of their control.

Now maybe we can’t prevent the inevitable. But what if we can.

In memory of Robin Williams, my hope is that we can all be a little kinder to each other and strive to make each other smile, laugh and feel happy. There is no doubt that he did that for us.

Officially in Vacation Mode

bend-area-mastheadWell, I am officially in vacay mode! My bags are packed and we’re off for week long trip to Bend, Oregon with the fam. Excited to leave the stresses of work and (let’s be honest) LIFE behind for a relaxing getaway in a place I haven’t been since I was a little girl.

What’s on the agenda for this week? Good question.

While we don’t have any set plans yet, our week will likely consist of lots of lakeside lounging, hiking, mountain biking, kayaking, paddle boarding, reading and of course lots of good food and drinks. Basically some much needed R&R. Oh, and definitely a day trip to the infamous Crater Lake.

A few pictures to share today as I dream of arriving at this beautiful destination. This is where I’ll be spending the next 6 days….

++ Side note: I don’t plan on blogging (or even turning on my computer) while I’m away. Sometimes it’s nice to just unplug and disconnect. Have a wonderful week and I’ll be sure to update when I return! 

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Have you ever been to Bend, OR or Crater Lake? Any travel tips??

 

My Monday Mantra

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This. My mantra for today.

I’ve been re-learning something I’ve really known all along. That is, life is full of ups and downs. It is not always ever perfect, but there is ALWAYS something to be thankful for. When life seems too good to be true, it probably is. And then you get thrown a curve ball and reality comes right back. Life doesn’t always go as planned. But that’s what makes it interesting. And beautiful.

Today I’m striving to see the positive in the negative. To be content with what is out of my control. To let go of what no longer serves me. To allow myself rest. To de-stress and decompress. To renew and replenish. And to breathe.

And I encourage you to do the same: whatever brings you down, makes you sad, wears you out — leave it. Whatever makes you smile and brings you peace — keep it.

Focus on the good. Do what you love. Keep moving. Life isn’t about making calculations and avoiding risks, it’s about going all in with what you love.

And remember that worrying will never change the outcome. 

 

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