dierdre_rae

Anticipatory Anxiety - Part 3

dierdrerae@gmail.com (Dierdra Darrah) — Wed, 13 Apr 2022 12:15:42 GMT

Exposure Therapy

What is the worst thing you can think of happening? The absolute worst. An alien apocalypse stole your family, dog, and left you all alone on earth bad. Write it out. The most traumatizing case scenario and read it over and over and over. Read it out loud and make a voice note to replay in the car while driving or on a walk. Desensitize yourself to it. Put yourself in the moment. Make a plan of what you would do, how you would cope and how you would make yourself feel better. If it's not hard to write then you're not digging deep enough. I've cried out of fear writing one of these letters but after the 10th time reading and listening, the fear started to dissipate.

If you can do the action or experience whatever you are scared of, do it! Ex: going on a plane, riding in a car, being in a social setting, going over a bridge, or whatever it is, do it as many times as you can. Experience the fear, accept the fear, and realize that you got through the day despite the fear.

Appreciate every moment

Becoming mindful takes work and practice. We become so absorbed in social media, instant gratification, and worrying about the future that we forget to take in what's happening right now. Sit and appreciate that you are not yet in the moment you might be fearing at this exact point in time. Even if things are hard right now and you're scared of them becoming worse, get comfort knowing that, right now, you have what's around you.

Start a journal. Write down things you're grateful for, the positives in your life, and something you loved about that day. I've found recently that venting in my journal tends to make me more stressed. Focusing on the positives makes me refreshed and helps expand my mind to other blessings and opportunities I might not have seen before.

You're never alone

If nothing else, know this. You do not have to be an uptight and worried person to experience this emotion. Millions of people right now, in this moment, are in the depths of an anticipatory anxiety episode. There are very few people on the planet who are not capable of experience anxiety. Take it for what it is. Antcipatory anxiety will always happen, it's a natural part of life and sometimes we forget how strong we are when it comes around.

Think of all the sh*t you have been through, especially this past year, and you are still standing, even if it's barely.

The anticipatory anxiety tries to make us believe that we might not be capable for whatever is thrown at us and that is simply false. You are capable. You are strong enough. You can get through it.

Feel free to post any tips you've found helpful when dealing with this type of anxiety in the DFit Facebook group <3

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Anticipatory Anxiety - Part 2

dierdrerae@gmail.com (Dierdra Darrah) — Wed, 13 Apr 2022 12:08:35 GMT

Get out of your daily routine and go with the flow

That mostly goes for people (like myself) who like to do things their way, usually alone, and with no one else's input. It is something that I have had to work on immensely. Let's say all of your friends want to get Mexican food and you're not the biggest fan of Mexican food. Instead of trying to either get them to eat somewhere else, control the situation, or avoid the night completely, just go. Order rice, try something new, and do not miss the opportunities that could be provided because it was not what you originally wanted to do!

Let it happen. Let life happen. You could find joy or humor in unexpected moments.

What will I loose?

Letting anxiety run your life and control your actions can be detrimental for a lot of people. Some avoid their fears at all costs because of the possibility of them becoming reality.

You don't want the possibility of heartbreak? Guess you could end up alone and never make another human connection again. Scared of being alone? Settling for someone you think is safe is a cute idea. Terrified of failing at your dream job, with that promotion, or your dream business venture? Fun plan staying stagnant in your life, career, and not reaching your full potential.

What I want you to do is notice what your anxieties are causing you to miss out on. What do you gain from letting them be involved in your life? Get angry about it. That's no way to live.

Is it Excitement?

Some of you might want to slap me across the face for suggesting this one, that's fair enough. This only goes for CERTAIN types of anticipatory anxiety.

Fun Fact: Anxiety and excitement are the same emotion only, depending on the situation, our brains interpret them differently.

Excitement and anxiety produce similar signals so it can easily be misinterpreted!

Some brains have a habit of expecting the worst. It is a coping mechanism and sometimes a fight or flight response .

What if we are getting ready for a date, to move, an interview, or something that has a lot of uncertainty? How do we cope with this? We either get excited and pumped, some of us go get a workout in to burn off a little bit of adrenaline. On the other hand, some of us interpret that feeling as bad. We see it as a warning to a predetermined fate of f*ck ups and bad news. Anxiety can sabostoge situations that could be ones to look forward to!

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My Workouts Are Too Overwhelming

dierdrerae@gmail.com (Dierdra Darrah) — Wed, 13 Apr 2022 12:04:26 GMT

What if I want to give up?

I understand this. I understand you. Starting is hard. Continuing is also hard.

How can I make it better? How do I make it bearable?

Start small. Example: DFit workouts - 4 supersets, 4 rounds. Do three rounds. Do two, or even just do one.
You don't have to push yourself if you're intimidated at first just WALK through it. Go through the motions, get comfortable, and THEN increase the momentum! Theres no pressure! Only pressure you feel is from yourself.
Give yourself the little wins. You should not be somewhere already. You are where you are -- so start from here. If you did something you normally wouldn't do give yourself credit. Do not compare yourself to someone who is on a different part of their journey to you.
If you do not like an exercise CHANGE IT or modify it. If it says jump squats and you can do 10 seconds out of 45, finish the 45 seconds with regular squats. OR change to jumping jacks aka something you will do. The most important thing is change it to something (anything) that you WILL do and that's having you move your body the entire time you're supposed to be!

Let me know what you think of these and if you have any more I'd love to hear! Either respond to this email or if you're apart of the DFit community let me know of the FB page!

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How to Recover From Feeling Bad

dierdrerae@gmail.com (Dierdra Darrah) — Wed, 13 Apr 2022 12:00:39 GMT

Last week I was not doing well. I woke up and I felt unmotivated, not like myself, and extremely sad.

There was an external factor and news I found out that attributed to that but a lot of it was also internalized. This time of year I tend to get flashbacks and triggers due to the water and atmosphere. Tends to happen when you go through something major during a prominent season.

I had 2-3 days where I genuinely was having a hard time doing anything but escaping through TikTok. I tried so hard and every thing I tried to do I felt like more of a failure. Then everything I didn't do that I knew I SHOULD do made me feel even worse.

This is what I did. The night after my 2 or 3rd bad day I wrote 6 things I wanted to do in the morning and started hyping myself up for them. They were things I knew I could do and wanted to do for myself. They were simple and even though I didn't want to do half of them I knew it would benefit me greatly.

Let me tell you how they went.

Out of bed at 8 am - I passed this one with flying colors
Workout - I threw up in the bathroom 3/4ths of the way through my workout because of a health drink I had before and had to go home early
Go for a walk - ended up just being a walk to the gym and back
Stretch - I got on the floor of the kitchen and did a 10 minute stretch
Make breakfast - I ate breakfast and when my boyfriend asked me if I was okay I bawled my eyes out for 10-20 minutes
Meditate - 10 minutes on the bed and I felt like I was out of practice and distracted
My morning did NOT go as I planned but guess what? I did it.

Even though I didn't reap every benefit and it was still not what I wanted I felt better than I did the days before. I felt like I tried and I did something for myself.

I literally threw up and cried but I did it. Then guess what happened the next day? I felt so much lighter. I had a good day and the next day was good too. After that I had a great day and now I feel like my normal self.

It's all because I made the choice to try and CONTINUE to try even though I wasn't 100% yet.

Don't wait to be 100% start with doing something like writing out a to do list for yourself TODAY. You got this <3

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Starting Small

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 19 Oct 2021 15:18:49 GMT

Do You...

You want to eat healthy?

Practice Balance?

Put yourself first so you can be your best for others?

Start working out?

Practice self care?

Start meditating?

I know there can be so many things you want to start doing to enhance your life. Dreams you want to focus on but looking at the big picture or getting too bogged down with the smaller details can become overwhelming. Focus on ONE habit, routine, or challenge at a time to start forming/getting rid of.

Here are some examples:

You want to eat healthy? Incorporate vegetables into just one meal a day this week

(cooked however you like). Next week 2 meals.

Practice Balance? Make a new healthy recipe that you saw on instagram or Pinterest

(I recommend my newest one - vegan cinnamon rolls!)

Put yourself first so you can be your best for others? Taking 10-20 minutes for yourself to go for a walk/to the gym/for an at home workout

Start working out? sign up for the membership/program. Do it at least once this week.

Practice self care? Drink an entire glass of water first thing when you wake up. That's it.

Start meditating? download an app (I use headspace) or YouTube and meditate for just 5-10 minutes!

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Love The Body You're In

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 19 Oct 2021 15:16:17 GMT

Fuel your body:

I mean mentally and physically. 80% whole foods that are fueling and 20% whatever the f*ck you want - maybe something sweet or salty! EAT ENOUGH. The more you starve yourself the more you are likely to binge and actually gain the weight (mental and physical) you're trying to lose.

Stop Insulting Yourself:

Out loud or in your head. I want you to accept every single compliment that comes your way without question.

Sleep Naked:

Think about this. We probably spend 99.9% of our day clothed. We see our body naked when we shower and even then sometimes you can look away. Therefore HOW are you supposed to be comfortable with it and okay when you see it? Sleeping naked ups your % drastically. It's uncomfortable the first few nights but then you'll probably never go back!

Normalize it:

Follow accounts of people with a similar body type to you. Body positive and/or confident. Accounts that make you feel good! (unfollow any that don't make you feel that way). Look at your body more in the mirror. Squish your rolls, feel your cellulite, moles, and freckles. Get used to the UNIQUE body you have.

Work with the body you have:

Don't work for an influencer's body because even if we all ate and worked out the exact same we'd STILL look different. Work with the body you have to make it the best it can be!

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I've lost motivation to workout

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 19 Oct 2021 15:10:44 GMT

You’re probably mentally burnt out thinking about “all the things you have to do and start again”.

1. Do you have a watch that tracks your steps? Sometimes it makes you realize how much or how little you were moving and can sometimes give you that extra push to get up and go for a walk.

2. Every workout that you do does not have to be an hour it could just be 10-20 minutes! Lower the weights, make it 2 rounds instead of 3-4. What's most important is that you DID it!

3. The biggest thing is realizing how far you’ve come and that that does not go away overnight.

4. Motivation does fade which is why habits are so important. I recommend reading How to Build a Habit in the DFit Blog archive. It's about going to the gym/Setting up your home workout space on the days you said you would to just said that habit and just do something! Even if all you do is walk in the doors and walk out give yourself credit for continuing that habit!

5. If you’ve seen my programs and they are something you’re interested in use this code - DFitNews -for 20% off the first month to try ONLY if you wanted to and thought it would be a good fit. I only put this here to help because I have some slots open but only get it if you feel like it’s what would be best for you! If you want a 1-1 coach that’s a different thing but I’d open up a slot for you! Just email: dierdrerae@gmail.com

Bonus: My biggest piece of advice for nutrition is to pick your favorite things to do first. With nutrition - try a bunch of new healthy alternatives and add in more foods that you know make you feel good because a lot of people don’t realize how severely food impacts their mental health and physical energy.

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I'm doing well how do I keep it up?

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 19 Oct 2021 14:56:10 GMT

I'm so glad you asked! Sometimes when you're on a roll you get scared you are going to lose your momentum and I'm here to tell you how you can keep it.

1. Keep doing what you're doing but make sure you do not burn yourself out. I'm so excited that you're excited but running fast at the beginning of the marathon does not guarantee first or that you can even finish. It's about pacing yourself and knowing when to take a day (or three) off.

2. Make it balanced. If you're following my meal plan go off of it once a week - utilize you're dining out feature. If you're just workout/stretching then make sure you do not cut out your favorite foods cold turkey. Eat what makes you FEEL your best mentally and physically.

3. Habits. It takes 21 days to build a habit and habit trumps motivation almost every single time. Why? Because you know how good you feel if you do it vs when you don't.

4. Do it for the right reasons. Workout for your mental and physical health. Your body shape could be/is a bonus. What I want is to go to the gym for a clear mind, happy/healthy heart, purpose, feeling good, because you like what you're doing, self accolades, and accomplishment not because you hate the way your body looks - that is not sustainable.

5. Switch it up. If you're part of my DFit programs I change your program every 4 weeks so you get stronger and have different exercises! I also encourage my clients to get active and their 8- 10k steeps a day in fun ways! It's about getting moving! Go hiking, biking, swimming, take a Zumba class. Do what makes you happy. Getting active is what's important.

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How to reduce your caffeine

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 19 Oct 2021 14:52:36 GMT

Do you find yourself struggling to stay awake on 5 cups of coffee and energy drink and you still need a scoop of pre workout? Or do you just feel like your caffeine intake is higher than you'd like?

Here are some tips:

1. One less coffee, energy drink, pre workout scoop, sodas etc for a week or two. Then take away another one.

2. Trying limiting your window for caffeine intake (also helps with better sleep) ie: nothing caffeinated after 2pm (I personally do 12-1pm).

3. YOUR BRAIN HAS GOTTEN USED TO WORKING WITH CAFFEINE. Give it time to adjust. Know you are probably a bit addicted so if you start getting headaches/cravings/extreme fatigue it's normal! You will probably go through withdrawals therefore stick to the caffeine window in the morning.

4. If you cut out caffeine cold turkey your withdrawal symptoms will peak 24-51 hours afterwards and then you will start to re-adjust. The hardest part is not giving in! It will be SO MUCH BETTER for you (and your sleep, anxiety, and actual energy) in the long run!

5. Get your alternatives ready and realize that decaf still has trace amounts of caffeine!

My Top 3 favorite Teas:

1. Green Tea (caffeine level: light) - perfect for your every mornings for that slight boost

2. Peppermint (caffeine level: none) - the best after meals as it helps with digestion and aftertaste of food. Amazing for right after lunch and dinner.

3. Chamomile (caffeine level: none) - unbelievable for calmness while watching a movie/tv show/reading before bed. make you feel all warm and nice.

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How to Make Good Choices

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 19 Oct 2021 14:49:49 GMT

We all make mistakes. We all decide that some days are worth the risks. How do we determine what's a good risk vs a bad one?

Unfortunately, it's not always 100% guaranteed but here's a way to get it right more often. Either that or wrong with happier results.

What's your dream life? What is your ideal? Is it to be healthy, happy, financially secure, have a lot of free time, and be surrounded by people you love? I feel like that's a pretty basic dream for many people so let's go off of those.

To be healthy: Being healthy, preventing sickness, and being the best version of yourself mentally are all in how you treat your body. "Should I go to the gym today?" - the good choice is NO if you have gone 5-6 days in a row. You're not helping your body to recover. The answer is YES if you haven't gone in a few days. Should I eat these Oreos? 100% if you're A. hungry B. Have fueled your body with other fueling nutrients that day (80/20) and C. it would make you smile.

To be happy financially secure, and have a lot of free time: You better pick a great job. A lot of people get in a rut of ego. "I have to make x amount of money". My question to you is - why or why can't you get x amount of money doing what you love or even like? What is more important at the end of the day? Time at the office or time with your friends/family. If you're miserable and scared to start on a new venture ask yourself this. What is the worst possible case scenario and what are your fallbacks/what would you do if it didn't work out? Would you be miserable if you never took the chance? You have your answer.

Surrounded by people you love: The good choice in this is knowing when to leave AND knowing when to approach. Should I ask this guy for his number or go up and talk to him? This is almost always 100% yes unless there are obvious red flags. What's the worst that could happen? He says no and laughs in your face? Puts more on his character than yours. You then dodged a bullet babe. Knowing when to leave is knowing that you give them as much as they give you and vice versa. They make you happy MOST of the time. You can't love someone who gives you nothing emotionally. You love the idea of them or you have a subconscious ego that, makes you think, "why they don't like me and treat me right, I'm going to get them to/change them".

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Get Happier

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 19 Oct 2021 14:45:56 GMT

I have bad days. As I write this I'm having one (#inspo). There are sometimes when things just don't feel right. Some days are better than others and then you can feel like you're back in a rut.

Figure out what is making you the most upset consistently.

Ex:

1. Is it the people/person you're around?

2. Your job?

3. Your body image or self-worth?

4. Your organization of the place you live and/or work?

Maybe you get upset over one, two, all, or none of those things I've mentioned. What's most important is realizing what the main route of the problem is.

Next, I want you to get out your journal or a notebook and write why you're upset. Anything that comes to mind and your dreams scenario for the ideal outcome. Then I want you to strive for that. I want you to make a plan or a to-do list to make it seem more manageable.

1. Is it the people/person you're around? - make a plan to hang out with others and distance yourself from that person causing your stress. Focus on YOURself and doing things YOU want to. Be selfish to be selfless.

2. Your job? - Do you not like it? Look for new ones. Are you frustrated with it/feel disorganized? Come up with a day where you set your goals for the week. Ex become more personable, what to get done, and extra things to make you stand out for that promotion, raise, or response. Get excited.

3. Your body image or self-worth? - schedule in meditation, therapy, research (YouTube, articles, even TikToks) take notes on how to increase your confidence and self-worth. Schedule in when in the day to implement it/"fake it until you make it" if you have to!

4. Your organization of the place you live and/or work? - Set an alarm and put aside a day to clean/organize one room in the house each time. Once they are complete, write out a cleaning chart for yourself to check off. Make your home or office you spend most of your time an oasis. If you know that's what's stressing you out.

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Breaking bad habits and changing them into great ones

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 19 Oct 2021 14:41:42 GMT

It takes 21 days to build a habit it also takes 21 days to break one.

That means that you are going to take 21 days of something that's really hard and potentially turn it into one of the best decisions of your life.

TWENTY ONE DAYS

I know it's hard though to do that because each day hold different elements and temptations. It's less than a month but a lot can happen in a month.

(some of these can be interchangeable)

Tips to Help You Form a Habit:

Write it down in your calendar, checklist, or to do list aka somewhere you will check everyday
Talk about your goals with someone and have an accountability buddy
Schedule it if it's something you can schedule
Share your goals in the DFit Private Facebook group for support
Leave yourself sticky note reminders

Tips to Help you Break a Habit:

Talk about your goals with someone and have an accountability buddy
write down your emotions, struggles, and goals in a journal - write down why you thinkyou're struggling so much and what your pressure points are
Switch up your environment and get out of the house
Change up your day and change your daily routine
START SMALL - you do not have to change the entire bad habit in that week. Make it gradual. Break down that bad habit into a bunch of mini goals if possible!
Try 3 days on one day off approach! (this definitely goes for both!)

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WORKING OUT AT HOME - ALONE

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 14 Sep 2021 14:48:57 GMT

Working out at home is one of the most empowering things you can do for yourself, your mind, and your body. I workout at home all the time when I don't have time to go to the gym. I still make time for myself in the day and create a workout space and time.

Sometimes opting to stay home instead of going to the gym can be JUST as intimidating. It can be hard finding the motivation when you're working out in the living room while everyone is hanging out in the kitchen.

I understand, it's daunting starting a fitness journey and even more daunting when the people around you are there watching you. Maybe they don't get it or make comments when you do your workouts. Maybe it feels weird to workout alone or you are uncomfortable with whatever situation you're in. Regardless, I want you to remember something.

You are doing this for you. Not them and not anything else. Why is it okay to workout at home or wherever you are? It's because you're giving yourself that extra boost when maybe the others around you aren't so inclined. Depending on who you surround yourself with you could get different reactions to your discipline.

Just know that what you are doing for your body is one of the most powerful things any man or woman could do for themselves. You are pushing your body to be BETTER than it was yesterday. How empowering is that?

Continue your workouts. Write down why they are worth it (and while you're at it write down why YOU are worth it). Whatever your fears are conquer them by sweating it out.

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What Does Confidence Mean To Me?

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 14 Sep 2021 14:47:04 GMT

I am not my faults, nor am I my strengths. I am a combination of both. I want to showcase the best parts of myself and let them shine while also working on my weaknesses below the surface.

Being confident doesn’t mean you don’t have struggles. I am a very

confident person in certain aspects of my life and that is what I lead with. I am aware of my faults but consistently learn and try to improve them.

I do my best to never let my faults/weaknesses stop me or intimidate me from doing something because I’m insecure. That to me is the definition of confidence.

I rarely insinuate things because I don't feel the need to overcompensate for my education level, wealth, appearance, or personality and perpetuate an idea of perfection. Mostly because that would be exhausting.

I am who I am and I’ve worked very hard to be proud of the person I’ve become. I’m a constant work in progress and that’s the beauty of it. I’m always able to learn, change, and grow to adapt to my next adventure or situation. I’m not embarrassed to ask for help or for what I want because...

I know my worth

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Ways To Improve Your Morning Routine

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 14 Sep 2021 14:45:35 GMT

A good morning starts at night: Get a full nights rest. Set up night time routine to start your morning off on the right foot! (last weeks news article available for all DFit clients)
Avoid going on your phone first thing in the morning and journal instead! Keep a journal on the side of your bed to keep write a few thoughts goals, or feelings first thing in the morning.
STRETCH: Move yourself into Childs pose then onto your hands and knees and go into the cat cow yoga motion. And/or go on the floor and get a nice stretch routine going.
Drink a full glass of water and try to pick a nice morning beverage such as tea or coffee to help wake you up and get going! (I recommend green tea!)
GET SOME FRESH AIR! Go for a morning walk even if it's just to the mailbox and back.

6. Grab your breakfast that you pre-made the night before or make your breakfast! Either take it with you to go or eat it right away!

BASE IT ON YOUR HUNGER LEVELS. Do not force yourself to eat and do not force yourself to not eat.

7. TRY to make yourself look presentable: shower, dress yourself, and make yourself feel nice and ready for the day. It helps

with confidence!

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Too Full When Trying to Gain Weight?

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 14 Sep 2021 14:43:28 GMT

When you first start increasing your calorie intake on your meal plan you might find that you're getting overly full.

It happens and is completely normal. It's not talked about as much as being hungry when in a calorie deficit. It is underestimated and could be just as hard to accomplish as trying to eat less.

What to do if you're too FULL

You never need to make yourself eat to the point where its extremely uncomfortable to reach your goals.

Just like losing weight, it's a process and you need to make sure you do it slowly.

Just like in my other article (I'm Always Hungry - in DFit Archive - available to DFit clients) I want to reiterate that you do not put so much pressure on yourself in the first week or two to finish every single meal on your plan. What matters is that you're increasing the calories. If each week you see progress and see the caloric intake going up, that's what's important!

Your DFit meal plans are set up for you to reach your goals but in the first month, it's okay to take your time and ease into the plan.

Give yourself props for finishing what you can. Each day push yourself to eat a bit more until you're in a calorie surplus and getting it all in!

All that food might be intimidating at first so it's important to make it as enjoyable and manageable as possible.

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SMALL GOALS LEAD TO BIGGER GOALS

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 14 Sep 2021 14:42:16 GMT

Start small and work your way up.

Do not try to get to the top without any rings on your ladder. You won’t get too far. Build your ladder and step up one ring at a time to get to the top.

You are not prepared to run a marathon after sprinting an 800m dash once. Although, adding 800m at a time slowly, can get you there properly, while getting in amazing shape, and does it’s best to avoid any major injury.

I apologize if you’re not a Taylor Swift fan but, whether you love her or hate her, she is a perfect example of thousands of mini-goals leading to the ultimate.

Taylor Swift didn’t become the world's biggest pop sensation overnight.

What did she do first?

She had to learn guitar, how to write songs, read music, and sing. All of those tasks had numerous mini (mini) goals in themselves. (Mini, mini-goals ex: getting guitar lessons, 1 hour of practicing a day for 30 days, writing 100 songs, etc)

After the basics, there were mini, mini-goals in getting her to Nashville. Her first main goal of all this was a record deal.

It wasn’t just handed to her either. She had to write songs for other artists first, go to high school, sing at venues, and eventually was given a chance to get signed to her first label.

People get discouraged because a lot of the time you see someone's end result. What you don’t usually see is, for any major goal that someone has, there were hundreds and thousands of mini- goals and mini, mini-goals that accompanied it. It’s the grunt work you put in so people can see the finished result.

When you’re working out and eating healthy, no one sees the hours of meal prepping, gym sessions, goal planning, and days you did something even when you were tired.

People try new things all the time, set new goals all willy nilly, and think they’re capable of completing it easily. The harsh reality is, any goal you have is going to take work. You are going to have to put in the time to plan and reach every single benchmark you have set for yourself.

You got this. Start writing your main goals, then branch out to your mini-goals, then branch out from those to your mini, mini-goals (things you can do right now). <3

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Making the Most Out of Your Workout

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 14 Sep 2021 14:39:52 GMT

Put your phone on airplane mode! Creating a distraction free workout space is extremely important. Going on Instagram between sets, answering texts, and scrolling through TikTok will not help you reach your goals.
Create a motivating playlist. A song can make you jump higher, squat lower, increase those weight! It’s imperative to realize what a good playlist can do when motivating during your workout!
HAVE A PLAN. The most important, in my opinion, is to go into the gym or your workout space with a detailed idea of what you want to accomplish. An amazing way to do this is through writing your workout, pre-choosing your YouTube/tv workout beforehand, or of COURSE purchasing a DFit workout program :) - if you haven’t yet there is a link below!
Get a partner, trainer, or coach. Find someone with similar goals, aspirations, and either the same or advanced work ethic as yourself. It’s amazing to have someone hold you accountable! (I offer this in my 1-1 coaching plan on my website! Weekly zoom calls and daily motivation messaging)

5. Don’t drink a lot of water in the middle of your workout or eat a lot of food before. Drinking a lot of water during your workout can cause you to either need to use the restroom or have water sloshing all around your belly! As for eating a lot before, you do not want to get sick. If you have a big meal, give yourself an hour or two to digest.

Click Here Tailored Workout & Meal Programs

LEARN TO SAY NO

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 14 Sep 2021 14:38:32 GMT

I understand, you have a kind heart and you do not want to let anyone down. When you say no, it can feel like you’re the only person in the world who could fill that role. I hate to say this but, odds are, you’re not and they’ll get over it.

You do not have to work on your days off if you do not want to.

You do not have to go to brunch with your cousin this week if you want to relax and catch up on your favorite show.

You do not have to be at everyone's beck and call because you’ve been there 1,000x before and that’s what they expect.

It happens a lot, especially when you are nice and have good intentions, people tend to take advantage of your kindness. It could get to the point where you feel used. Not always but sometimes.

Saying no is one of the most selfless things you can do for others down the line. If you are aware that you’re running low on energy and feel drained, why not take time to refuel? This way you can give them the best side of you instead of some half-ass version running around on lack of sleep and a bad attitude.

Saying no is powerful. You are in control, if you do not want to do something, for the most part, you do not have to. I’m not saying to not help people out. I’m saying to prioritize your needs first so you can be on your A-game when you do say yes.

Saying no also helps you to prioritize what you say YES to! Saying yes is so much more fun when you want to do it!

Say no today so you can start saying yes tomorrow :)

Click Here Tailored Workout & Meal Programs

I AM ALWAYS HUNGRY

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 14 Sep 2021 14:36:18 GMT

When you first start reducing your calorie intake on your meal plan/in general you might find that you're getting a bit hungry.

Start slow. Do not put so much pressure on yourself in the first week or two to follow the program to an exact T. Your meal plan is set up for you to reach your goals but easing in will not set you back in any extreme way. The first month it's okay to take your time.

What to do if you're HUNGRY - I am a firm believer that if you're hungry that means you need to eat. I'll say it again, eat.

My BIGGEST recommendation is, if you're hungry at the end of the night, eat a full meal instead of snacking. The main goal is feeling satisfied.

Pick between your breakfast, lunch, or dinner in your DFit meal plan and make it again. If you're not following a meal plan, eat a sandwich or meal with all three carbs, fats, and proteins.

Avoid snacking. Mindless snacking USUALLY adds up to consuming more calories than just a regular meal.

If you are continuously hungry all the time, you could end up binge eating all of your calorie deficit back and then some. Its better to just eat another meal that day instead in the long run!

Click Here Tailored Workout & Meal Programs

How to Start Working Out/Get Back to Working Out

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 14 Sep 2021 14:36:17 GMT

How to Start Working Out/Get Back to Working Out

Make sure you have a rest day: When you start you are filled with motivation and it can be easy to over-do it. Make sure you PACE YOURSELF. You don't have to 'make up for lost time' all in one week.
Accountability: Purchase a plan, a program, get a workout partner, or/and a personal trainer.
Start with fitness classes: There are many to choose from to get used to getting your blood pumping! Everyones in there together and you can learn form, make friends, and not have to think!
Start SLOW: You do not need to start going 7 days a week. I workout 3-5x a week! It's okay to start with just one day and work your way up! You also do not have to weight lift everyday - go for a walk! Just move your body!

5. Make a routine: Set up a plan, your workout, when you want to accomplishment it, and incorporate it into your day.

6. Start with what you want to do NOT with what you FEEL like you SHOULD do. Swim, hike, lift some weights, go to a dance class, stretch, walk, run, go on the elliptical, it's all up to you!

7. FOCUS on what you CAN do: You will not be where you left off so do not expect that. Work on your form not how much you are lifting or how long/fast you are going.

Click Here Tailored Workout & Meal Programs

How to Make Good Choices

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 14 Sep 2021 14:36:16 GMT

How to Make Good Choices

We all make mistakes. We all decide that some days are worth the risks. How do we determine what's a good risk vs a bad one?

Unfortunately, it's not always 100% guaranteed but here's a way to get it right more often. Either that or wrong with happier results.

Surrounded by people you love: The good choice in this is knowing when to leave AND knowing when to approach. Should I ask this guy for his number or go up and talk to him? This is almost always 100% yes unless there are obvious red flags. What's the worst that could happen? He says no and laughs in your face? Puts more on his character than yours. You then dodged a bullet babe. Knowing when to leave is knowing that you give them as much as they give you and vice versa. They make you happy MOST of the time. You can't love someone who gives you nothing emotionally. You love the idea of them or you have a subconscious ego that makes you think, "why they don't like me and treat me right, I'm going to get them to/change them".

Ask yourself these questions and give yourself a real answer.

Click Here Tailored Workout & Meal Programs

How to Expand Your Circle

Tue, 14 Sep 2021 14:36:14 GMT

How do I start a conversation, make friends, and

meet new people?

A little fact about me: Growing up with ADHD and OCD caused me to self-isolate myself throughout school. I was constantly insecure because I felt like maybe it wasn't in the cards for me to make friends easily or be that outgoing personality. Spoil alert it was in the cards. It is in everyone's if you work at it!

Here are the best tips I can give that genuinely worked for me!:

Instead of getting people to like you, try to improve their day with no strings attached. Be willing to make a point to put a smile on someone else's face regardless of if you will ever interact with them again.
Always say the positive things on your mind. If you find something you like about someone, tell them! If you admire their bracelet, shirt, positive attitude, or anything else, let them know! They will appreciate it. This includes the little things you find in your day as well!

Work on reading social cues. The more you do this, the easier it will become. Notice if someone is not interested in talking because not everyone will be. If someone wants to leave the conversation, let them. Just because you are trying to be positive and make connections does not mean everyone else is.
Make small talk and smile at everyone. The cashier, waiter, someone on the bus, or people you have brief encounters with. You practice your social skills while also improving someone's day.
Do not be over the top. It can be easy to come across as disingenuous if you over-do the positive attitude and compliments. Keep it genuine. I can be guilty of this sometimes because my ADHD can take my positive energy to new levels! It doesn't mean I should change my attitude, I just need to read the room. Do not be afraid to make the first move. Initiate a hangout, a quick no pressure lunch, a gym session, or a walk! Then most importantly, follow through. I usually reach out 1-2 times afterward to set something up. Sometimes it works out and other times schedules do not align and that is okay!
Put out what you want to receive. If it is a positive, healthy, hardworking mindset, that is what you need to portray! If you feel yourself getting negative, do not say a word to others. Make a point to address something positive around you that you're grateful for.
It takes time. These tools are to give you a base to grow. The more you perform them, the easier it will get. Increasing the social interactions and experiences will only enhance that skill. Being social is a skill. Some people are naturally gifted whereas others have to work at it!

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Get Happier!

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 14 Sep 2021 14:36:13 GMT

Get Happier

I have bad days. As I write this I'm having one (#inspo). There are sometimes when things just don't feel right. Some days are better than others and then you can feel like you're back in a rut.

Figure out what is making you the most upset consistently. Ex:

1s it the people/person you're around?
Your job?
Your body image or self-worth?
Your organization of the place you live and/or work?

Maybe you get upset over one, two, all, or none of those things I've mentioned. What's most important is realizing what the main route of the problem is.

Is it the people/person you're around? - make a plan to hang out with others and distance yourself from that person causing your stress. Focus on YOURself and doing things YOU want to. Be selfish to be selfless.
Your job? - Do you not like it? Look for new ones. Are you frustrated with it/feel disorganized? Come up with a day where you set your goals for the week. Ex become more personable, what to get done, and extra things to make you stand out for that promotion, raise, or response. Get excited.
Your body image or self-worth? - schedule in meditation, therapy, research (YouTube, articles, even TikToks) take notes on how to increase your confidence and self-worth. Schedule in when in the day to implement it/"fake it until you make it" if you have to!
Your organization of the place you live and/or work? - Set an alarm and put aside a day to clean/organize one room in the house each time. Once they are complete, write out a cleaning chart for yourself to check off. Make your home or office you spend most of your time an oasis. If you know that's what's stressing you out. A lot of the time you are in control of certain aspects of what you're upset about. You can fuel it to make it worse, or you can work on making it better.

Click Here Tailored Workout & Meal Programs

Explaining a Calorie Deficit

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 14 Sep 2021 14:36:12 GMT

What is it: To be consuming LESS than the calories your body is expending. Meaning your activity level is higher than the calories you are consuming.

This = weight loss.

People who struggle to lose weight could believe they have a slow metabolism. Your metabolism can slow down with age but a lot of the time, your activity level while eating the same amount (or more) is the main culprit. In reality, getting used to eating a certain quantity for years followed by going into a calorie deficit can be a pretty big jump.

I see it all the time with my clients. A huge misconception is thinking body types can change to look like someone else's. If you have wide hips or gain weight mostly in your stomach, you might not have a slower metabolism than someone else. Their fat might distribute itself differently and their frame built in another way. Thinking your body is capable of looking like someone else's without drastic measures can be detrimental. Some people are not born with the ability to have a thigh gap. That does not mean you have a slow metabolism or even have extra fat on you your body is just built differently!

Another false claim is, if you only eat healthy foods, the calories do not matter. That is false.

Ex: 1/2 cup of oats with 4Tbsp of peanut butter, is around 526 calories.

Two pieces of cinnamon raisin toast and 2 tsp of butter, is around 218 calories.

So why eat healthily then? Both of these breakfast choices will fuel your body differently. One of them will give you energy and hunger satisfaction for a longer period, while choice #2 doesn't have a lot of added nutritional value. Choice #2 probably won't keep you satisfied for long.

When trying to lose weight watch out for the extra calories not considered. These are things like using sauce, snacking when cooking, condiments added to something or snacking.

Main takeaway: Your body is built differently. Work with what you have. Life is about enjoying yourself, which means you need to eat healthy to fuel your body and mind. It also means that maybe 20% of the time you need to be flexible with your food choices and have some fun.

Start working your calories down to the amount that causes your weight to stay the same. You don't lose any, you don't gain any. This is called calorie maintenance. Once your body is used to that then start lowering the calories to lose weight. Slow and steady wins the race.

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Create a Good Night Routine

dierdrerae@gmail.com (Dierdra Darrah) — Tue, 14 Sep 2021 14:36:11 GMT

10 Tips to Create a Good Night Routine

A good morning starts at night

Stretch to loosen your muscles and relax your body.
Finish all of your work 1-3 hours before bed to get your brain and body to wind down.
Avoid excesses (or any) caffein after 12-5pm (depending on caffein sensitivity). You want to get your body to relax. This means: chocolate, coffee's/teas with caffein, high sugar products, etc.
Try drinking chamomile tea after dinner. BUT try not to drink a lot of liquids an hour before bed! Don't want to have to pee!
Limit your screen usage before bed. Scrolling seems innocent and before you know it, it's 3am and you have work in a few hours!

6. Go to bed at the same time every night (if struggling to fall asleep get out of bed, walk around/go to the bat hroom and start again)
7. Try taking warm shower or a bath!
8. Get your clothes ready for tomorrows day/workout, meal prep the next day/make breakfast for tomorrow, and get everything ready so you do not have to stress in the morning!
9. Self care: Do some of your hobbies, shave, exfoliate, put on some lotion, do a puzzle, write in a journal, etc.
10. If your tummy is rumbling have a small snack to settle it before bed <3 (ex: greek yogurt with warm honey!)

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Breaking bad habits and changing them into great ones

onboarding@macroactive.com (John Franich) — Tue, 14 Sep 2021 10:41:42 GMT

It takes 21 days to build a habit it also takes 21 days to break one.

That means that you are going to take 21 days of something that's really hard and potentially turn it into one of the best decisions of your life.

TWENTY ONE DAYS

I know it's hard though to do that because each day hold different elements and temptations.

It's less than a month but a lot can happen in a month. (some of these can be interchangeable)

Tips to Help You Form a Habit:

write it down in your calendar, checklist, or to do list aka somewhere you will check every day
talk about your goals with someone and have an accountability buddy
schedule it if it's something you can schedule
share your goals in the DFit Private Facebook group for support
leave yourself sticky note reminders

Tips to Help you Break a Habit:

talk about your goals with someone and have an accountability buddy
write down your emotions, struggles, and goals in a journal - write down why you think
you're struggling so much and what your pressure points are
Switch up your environment and get out of the house
Change up your day and change your daily routine
START SMALL - you do not have to change the entire bad habit in that week. Make it
gradual. Break down that bad habit into a bunch of mini goals if possible!
Try 3 days on one day off approach! (this definitely goes for both!)

Click Here Tailored Workout & Meal Programs

Embrace Being YOU

onboarding@macroactive.com (John Franich) — Tue, 14 Sep 2021 10:33:25 GMT

WRITE 5 things you like, love, or tolerate about yourself on a piece of paper or in your notes app.

Do this for a week straight and do not repeat any. Dig deep.

EXERCISE for 30 minutes for 2 weeks straight. I do not mean kill yourself at the gym every day for 30 minutes. Something as simple as a walk, hike, a 30 minute dance party in your room.

Get up, get moving, and get your endorphins flowing.

EAT AT LEAST one things (or preferably 1-2 meals) EVERY DAY that you know are good for you even if you're not a fan (ex: a big ol' bowl of veggies!)

EAT one thing you would deprive yourself if you were on "a diet" that you enjoy (ex: a piece of cake, cookies, or fries/chips)

COMPLIMENT someone else. Embrace the best parts of yourself. Make yourself feel like the good person you are and compliment someone around you. If they don't take the compliment, compliment another person until you make someone smile.

Click Here Tailored Workout & Meal Programs

Alcohol and Healthy Living

onboarding@macroactive.com (John Franich) — Tue, 14 Sep 2021 10:26:43 GMT

When consuming alcohol, always consider your plans for the next day. Do you need a good night's sleep? To be on top of your game? I would never demand you need to eliminate alcohol completely, but to always be careful of

moderation!

It even appears that drinking red wine in moderation could help your heart!

“The alcohol and certain substances in red wine called antioxidants may help prevent coronary artery disease, the condition that leads to heart attacks.” (mayo clinic) Another common question is,

“How long does alcohol stay in your system?”

Answer:

Blood: Up to 6 hours Breath: 12-24 Hours Urine: 12-24 Hours Saliva: 12-24 Hours Hair: 90 Days

-American Addiction Center

Overall, as stated in part one, I genuinely believe a glass of alcohol a few times a week won’t hurt your progress

greatly. Moderate alcohol use for healthy adults means up to one drink a day for women and up to two drinks a day for

men.

Examples of one drink include:
Beer: 12 fluid ounces (355 milliliters)
Wine: 5 fluid ounces (148 milliliters)
Distilled spirits (80 proof): 1.5 fluid ounces (44 milliliters)

-Mayo Clinic

All of my DFit Clients have FULL ACCESS to the entire

archive of these DFit Coaching Blogs!

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I'm Struggling to Workout

onboarding@macroactive.com (John Franich) — Mon, 05 Jul 2021 10:47:43 GMT

We all struggle at times to get up and get moving. How do we push past those times?

First things first: What is your why?

Ex: Personally, I do not entirely workout so my body looks a certain way. I do it for how it makes my body feel. When I do not workout or move my body I feel sad, lethargic, moody, gross, irritable, unconfident, I tend to overeat, and am not as motivated to do things.

My why is my mental health and happiness. When I do not want to workout or go for a walk I know that my mental health will suffer.

Write down what yours is (it could be a few things) and read over them when you are feeling unmotivated. You are doing this for you.

Here are a few other things to look at

+Make yourself a priority: You deserve happiness and to feel good. We all go through waves of how much time we have but you need to be your number one :)

+check your mental health: sadness is a huge component to fitness and motivation. Remember not moving you body will only make you feel worse. Talk to some a therapist preferably but anyone who will listen.

+go through the motions: you do not have to lift heavy and jump high to complete a workout. It's okay if all you do is walk through it. It's about completing it and working your way up.

+make a to do list and do NOT move on to the next item on your list until the first one is completed

+get enough sleep

+do something - even if it's just a short walk or stretch

+make a schedule and include your workouts into them

+POST in the DFit Facebook page as a way to hold yourself accountable. I LOVE to see it and I know others do as well <3

How To Modify An Exercise

onboarding@macroactive.com (John Franich) — Thu, 24 Jun 2021 11:04:32 GMT

When doing an exercise sometimes you find yourself in these positions:

1. The exercise is too difficult to complete at the time

2. Wanting to finish but you are extremely out of breath/cannot complete another rep

3. Having something on your body hurt/in pain

Most important factor of modification: Keep moving

Don't stop moving your body completely because you cannot finish whatever exercise you're doing.

If you are 20 seconds into your jump squats and the goal is to make it to 45 seconds, stop the jumping and just squat. OR if your legs are giving out - who's to tell you, you can't start doing jumping jacks? It's a workout - its your workout. The point is the get the most out of it.

Some DFit Examples:

Jumping Jacks - modification: arms stay the same, stop jumping, and tap your feet side to side while core is tight.

Jumping Lunges - modification: regular step back lunges

Any Jumping motion - modification: eliminate the jump

Push Ups - modification: go on your knees (the closer your knees are to your chest the easier it's going to be. OR stand up and us a wall/bar to do stand up push ups. IF your wrists are bothering you, try a chest press!

Any variation of somethings (curtsy lunge, sumo squat + press, clapping push up, reverse burpee, etc) - modification: just do the original exercise OR an exercise you feel comfortable with.

Do as many reps as you can and then switch over to the modification - if needed - to work your way up.

IF MODIFICATIONS OF AN EXERCISE CAUSE PAIN ELIMINATE THE EXERCISE COMPLETELY!!

Overall, you're wanting to get the best out of your workout and modifications can help you do that!

How to do a Superset/Circuit

onboarding@macroactive.com (John Franich) — Thu, 17 Jun 2021 10:58:20 GMT

When doing a superset/circuit you need to remember that they are two exercises done one right after the other.

DFit Example:

Superset 1: 12 squats 1/1/1/1
Superset 1: 12 lunges 1/1/1/1
rest 30 seconds

This means that you do your 12 squats and then go straight into your next exercise. There is no rest in between them. You move quickly with no break from your squats into your 12 lunges and then you rest for 30-60 seconds.

1/1/1/1 means you repeat it for a total of four rounds! 1 = 1 round.

Same thing goes for circuits, they're just a similar name for them in the DFit Program.

Overall, you're wanting to get the best out of your workout and supersets help you do that!

Good Morning Routine Ideas!

onboarding@macroactive.com (John Franich) — Tue, 08 Jun 2021 10:25:26 GMT

5-15 min - watch sunrise (morning bird) and/or stretch

5-15 min - drink a full glass of water and (optional) tea/coffee. Write a few lines or pages about goals, feelings, and highlights in a journal.

30-60 min go on a walk or do a workout

10-20 min *if hungry* make a balanced healthy breakfast that YOU enjoy and that will make you feel full and energized.

5-8 min Read 3-10 pages of a self help/educational book and schedule your day and next morning.

5 min make/go through your to do list!

10-30 min shower and tidy up your room/kitchen/etc

1-10 min call or text someone something nice <3

I Don't Have the Time to Workout and Meal Prep!!

onboarding@macroactive.com (John Franich) — Tue, 08 Jun 2021 10:22:48 GMT

Parents, busy work schedules, school, etc.

We're all busy and have a world of things to do. That sometimes it can be difficult to

If you're a parent - Workout: Take your kids to a park/hike and walk, bike, or run a few laps! Put the kids on a bike or in a stroller and make your way around. If there is a playground do a workout next to it or while they're watching tv!

Food: Meal prep WITH the kids if they're old enough and make it fun. Your kids have to eat too so why not make bigger portions of what they're eating with some extra veggies and goodies! OR make them a simpler version of what YOU

Work/School: It's all about scheduling, routine, and habit. Some of the most successful people in the world go to bed at 9pm and wake up at 4-5 to get a workout in. Now that is not ideal for everyone but 30-45 minutes can be squeezed in during lunch, while you're waiting in a parking lot, watching tv, in the backyard, or stopping off at the gym.

Unmotivated? Grab a personal trainer (I offer 1-1 online!). Get a friend, program, or person to hold and KEEP you accountable.

You don't have to meal prep for the entire week: A few days is good enough! Nothing wrong with the night before either. It doesn't have to be complicated recipes! What most important about this is...

PREP before the PREP: Your weekly grocery shop needs to be planned. Every apple, seed, and grain should be accounted for (on DFit meal plans you have that shopping list available if you can't find it email support@dierdrerae.com). Figure out what recipes you want A WEEK in advance! Every day you could set aside 5 min to plan your meals, it doesn't have to be all done at once.

Break the mold: You're not pigeon holed into doing anything you do not want to do. Try new things, new recipes, and don't beat yourself up if you go off track. What happens if I mess up my program? Start from where you left off! You missed workout 3? Make today day three! You want to do Day 2 instead of Day 4 and a spin class? GO FOR IT, it's your journey

Handle a Panic Attack

onboarding@macroactive.com (John Franich) — Tue, 08 Jun 2021 10:19:12 GMT

#1 DO NOT FIGHT: it's a fight you will almost always lose. Let it happen and genuinely welcome/embrace it.

#2 Notice: Your train of thought in a moment of a panic attack is in, fight or flight' 'end of the world' 'worst-case scenario' 'everything is over' mode.

#3 You're not having a heart attack and you're not crazy: This is a common misconception and it has everything to do with the #2 reason above. We tend to jump to extremes like "I'm about to snap" or "I'm about to have a panic attack" instead of taking the feeling exactly for what it is.

#4 Talk talk talk: If you struggle with panic attacks or are not sure if you are having them BE OPEN. If you tend to struggle with anything, break the stigma around it by talking to someone you trust or a therapist/doctor.

#5 Medication: You're not a failure, crazy, or worth any less if you need to take medicine (especially in the beginning) to help you get some relief. I was on medicine for a few months while I worked my ass off to get better. It gave me the strength and courage I needed to do the things I was scared of and improve.#1 DO NOT FIGHT: it's a fight you will almost always lose. Let it happen and genuinely welcome/embrace it.

#2 Notice: Your train of thought in a moment of a panic attack is in, fight or flight' 'end of the world' 'worst-case scenario' 'everything is over' mode.

How to Start Weight Training

onboarding@macroactive.com (John Franich) — Tue, 08 Jun 2021 10:15:05 GMT

First things first - PRACTICE FORM: Get a program that shows you the proper way to do the movement, follow along to a workout video on YouTube, OR hire a personal trainer (online or in person - I offer 1-1 online coaching!). If you can get to a gym, try out some machines! They usually have directions and form on the side that you can follow.

ASK! Trainers at the gym do not mind showing members the correct way to do a movement: I know this because I am one, I've worked in multiple gyms, and every trainer and friend I know has never minded it and has actually always encouraged it!

Don't worry about weight: Don't put pressure on yourself to be lifting a crazy amount. There is no shame in starting with 2lbs or 1kg! There is no rush to increase the weight until you feel you are ready. It's always about form first AND THEN how much weight you're able to lift.

Incorporate it: You do not have to use weights for every exercise OR every session to reap the benefits! When first starting out, try having every other exercise be weight bearing. To get the best benefits from weight training you only need to do it it 3-5x a week!

REMEMBER: weight training alone does not make you bulky whether or not that's your goal. It's about moderately increasing the calories and incorporating the CORRECT weight training to increase that muscle.

The Importance of a Rest Day

onboarding@macroactive.com (John Franich) — Tue, 08 Jun 2021 10:11:58 GMT

The Importance of a Rest Day

1. Gives your body a chance to regain your strength and come back stronger the next day.

2. Gives your muscles a chance to rebuild and gain muscle. It helps to restore and properly replace the energy in your muscles that have become depleted. It also helps to repair any damaged muscle tissue!

3. Helps to prevent injuries (especially overuse injuries). Gives your body time to catch up to the changes that are happening from all of your hard work.

4. Active rest days are also important as they still get your body and endorphins moving! Ex: a walk or swim. Lower intensity movements that don't exert you too much but makes you feel good.

5. Working out isn't everything. Giving 110% every day can get exhausting and it might mean you miss out on family, work, friends, and fun times. Give yourself 2 days a week to do whatever you want. Let your body recover so you can go back stronger!

How To Tell If You're In A Toxic Relationship (Part Two)

onboarding@macroactive.com (John Franich) — Mon, 07 Jun 2021 18:52:33 GMT

(friendships, family, romantic, work)

Questions to ask yourself if you're debating removing someone from your life that might be toxic:

How do they speak to you?

If someone is consistently insulting you (as a "joke" or not), putting you down, or making you feel insecure it's time to move on.

How do you feel when you leave them/after you spend time with them?

If you are refuelled and feel energise, happy, and content after you leave them - this is a great sign. If you're depleted, upset, frustrated, or drained - I'd look into why.

Are they jealous of your other close relationships?

Some men who have a jealously/controlling problem are usually nervous because they think their partner is doing the same things they are.

Some women who are jealous/controlling usually are very insecure.

Both are issues that can be swapped between any genders, but psychologically that tends to be the case. Either issue needs to be solved by the other person, not for the other person.

NOTE: We all get a little jealous sometimes (we're human!) but there are levels and if it's constant, it is a problem.

Friends who are jealous of their other friends' friendships are insecure. If anyone tries to control you or make you feel bad about having other relationships (at any capacity) - IT IS TOXIC.

Do they make time for you

Romantic - If you want more, you are not a booty call. You also need to be a daytime walk in the park call. If that's not "their style" walk with someone else. If you don't want more, do what you want, but if you end up needing more later on, know you can't change someone!

Family and Friends - Make time for the ones who YOU want to see and who attempt to see you.

If someone wants to see you, THEY WILL. You will not always will you be a friend's top priority. There are different levels of friendship but, do not put all your energy and focus on a person who is not doing the same for you.

Alcohol and Healthy Living (Part One)

onboarding@macroactive.com (John Franich) — Mon, 07 Jun 2021 18:31:59 GMT

To drink alcohol or to not drink alcohol?

I believe a glass or two of alcohol won't hinder your progress greatly by any means. It's when we overdo it or do not calculate is when it can become an issue.

A liquid calorie is still a calorie. Many people eat within their calories throughout the day and have a few drinks at night. This could lead to pushing their calorie intake to a surplus or losing weight a lot slower than expected.

Not only does alcohol influence your calorie intake, but it also impacts your mood and energy levels.

According to Mayo Clinic:

Alcohol causes your body to produce more urine. In turn, urinating more than usual can lead to dehydration - often indicated by thirst, dizziness and lightheadedness.

Alcohol triggers an inflammatory response from your immune system. Your immune system may trigger certain agents that commonly produce physical symptoms, such as an inability to concentrate, memory problems, decreased appetite and loss of interest in usual activities.

Alcohol irritates the lining of your stomach. Alcohol increases the production of stomach acid and delays stomach emptying. Any of these factors can cause abdominal pain, nausea or vomiting.

Alcohol can cause your blood sugar to fall. If your blood sugar dips too low, you may experience fatigue, weakness, shakiness, mood disturbances and even seizures.

Alcohol causes your blood vessels to expand, which can lead to headaches.

Alcohol can make you sleepy, but it prevents deeper stages of sleep and often causes awakening in the middle of the night. This may leave you groggy and tired.

When consuming alcohol and trying to live a healthy lifestyle, just make sure it's in moderation!

How To Tell If You're In A Toxic Relationships (Part One)

onboarding@macroactive.com (John Franich) — Mon, 07 Jun 2021 18:31:58 GMT

(friendships, family, romantic, work)

Questions to ask yourself if you're debating removing someone from your life that might be toxic:

How do they speak to you?

If someone is consistently insulting you (as a "joke" or not), putting you down, or making you feel insecure it's time to move on.

How do you feel when you leave them/after you spend time with them?

If you are refuelled and feel energise, happy, and content after you leave them - this is a great sign. If you're depleted, upset, frustrated, or drained - I'd look into why.

Would you let them treat you this way if they were just your friend (romantic partner)?

If your partner is not your friend (preferably best friend) - you should not be dating. They are the person you spend the most time with. They should be the ones who should be the kindest to you. How are they speaking to you? How are you speaking to them? If they were 'just a friend' would this be okay?

Do they increase your confidence or make you feel insecure?

If you feel like you're doing a good job around them and like they support you then you're in good hands. If nothing is up to par and you're constantly trying to prove yourself then you might need to ask yourself - is it more effort than it's worth?

Are they happy for you, your accomplishments, and your success?

When I feel supported it makes me want to try harder. It makes me excited to share my experiences with that person. If there are demeaning comments, "jokes", or things are said that in any way minimize your success move the f*ck on.

Let's Talk Stretching

onboarding@macroactive.com (John Franich) — Mon, 22 Feb 2021 12:25:56 GMT

When you are into fitness, stretching is one of the most beneficial things you can do for your body.

Different Types of Stretching

Dynamic stretching: Goes through a full range of motion - moving your body all around. Great to do before a workout to help prep your muscles and warm up!

AKA - Moving more ----> Holding Less

Great to do before a workout!

Static Stretching: Where you hold your stretch for a longer period. I usually recommend holding the position for 30-60 seconds.

AKA - Moving less ----> Holding More

Great to do after a workout!

What are some benefits of stretching?

Flexibility
Posture
Injury Prevention
Releases Tension and helps manage stress
Mindfulness
Mobility
Decreases Stiffness
Increases range of motion
Helps relieve sore muscles
Recovery

Question: Is it better to stretch for...

A: Every day for a short period of time

B: A few times a week/every few weeks for a longer period

Answer: A

Explaining Calorie Surplus

onboarding@macroactive.com (John Franich) — Mon, 08 Feb 2021 12:41:11 GMT

What is it: Eating more than the calories you are expending.

This = weight gain/muscle building.

Let us say you burn 2,300 calories a day and consistently eat 2,500 - you will gain weight. It is not always about metabolism or what foods you are putting into your body. It is almost always a factor of calories in and out and how much you are moving your body.

People who struggle to gain weight tend to not understand how much they need to be consuming. Getting used to eating a certain amount and then having to increase that and be in a calorie surplus can be uncomfortable. Being overly full can be just as intolerable as being hungry when losing weight.

Just because you eat in a calorie surplus for a few days does not mean you will gain weight and muscle quickly. It has to be consistent, there are no healthy quick fixes. The key is to do it slowly and only eat in a MODERATE calorie surplus. Becoming extreme in your food consumption and trying to rush the process will most likely lead to gaining more fat than muscle.

When you are eating in a calorie surplus, this term is considered by bodybuilders and average gym-goers to be 'bulking'. You could be doing a "dirty bulk" or a "clean bulk". A dirty bulk is when your calories and macros are not the healthiest of options. I personally never recommend this one. Eating Mcdonald's for breakfast every day ~because you can~ does not give you the energy or mood you desire throughout the experience. A clean bulk is when you bulk on food that will fuel your body and increase your energy and mood. My recommendation is to have an 80% clean bulk and a 20% dirty. Play around with it!

The main aspect to take away from this is consistency. Stick with it and your bulk mixed with the correct training will get you to your goals.

Next week I will explain in detail a calorie deficit and some common misunderstandings when losing weight!

Tools for Working Out with a Busy Schedule:

onboarding@macroactive.com (John Franich) — Mon, 25 Jan 2021 12:07:10 GMT

We all struggle getting our workouts in when we have a busy week. Before we create that habit it's all about figuring out how to get motivated to get there.

These are my top 4 tips to get started:

Get IN your workout clothes BEFORE you leave the office (or before the work day ends if you're at home) : Getting ready and pumped on the drive home or for the last 30 minutes of work is essential for getting into that mindset before heading to the gym/doing your home workout.

Get pumped: Make a playlist that you're so EXCITED about! If you're doing a cardio session or LISS (Low Intensity Steady State) Training - have a podcast, comedy show, or audio book at the ready. I've run 9 miles before strictly because of the comedy show I was listening to. I've done a few extra reps and jumped a little higher because of a kick a** song I was playing.

Workout in the morning : Either go for a short walk to start your day off right and train later OR get your training session in first thing! Sleep in your workout clothes if you have to so you can get up and get going (then shower and change ;) ). Get those endorphins and blood pumping FIRST THING!

Make it clear to those around you: Tell them in the morning or the day before your workout plan. Let them know, "After work, I'm going to walk in and start my workout right away. I'm not trying to be rude I just want to get it done so I can spend the rest of the night with you having fun and eating dinner!". This will help keep you accountable as well. "Didn't you say you were going to workout this morning?"

How to help stay in your calories

onboarding@macroactive.com (John Franich) — Mon, 18 Jan 2021 12:30:48 GMT

I'm all about creating a relationship with food that is not about restricting but being able to enjoy the things you love while also reaching your goals.

At the same time I know it's not easy.

I want to state this before I give any of these tools because the one thing I've learned above all else is - if you're genuinely hungry, eat. If you're out of calories for the day and you're starving, have a snack or even another meal. Eat a peanut butter and jelly sandwich! Your body might have moved a lot more than an average day so it may need those extra calories.

How to start being able to tell if you're actually hungry:

Intuitive eat: practice understanding your bodies hunger cues. It might take months to start actually listening to them but awareness is step 1.

Wait until later in the day to eat. If you enjoy having larger quantities of food and big meals, either start eating later in the day or stop snacking earlier in the evenings.

Go for a walk: Either pre or post meal (or both!). Listen to an audio book, take your mind off food, help with your digestion, and if you're still hungry afterward have another snack!

Eat mindfully: Do not scarf down your meal like it's the last one you'll ever have. Take smaller bites.

Avoid screens while eating: We can absentmindedly not notice our 'full cues' while being sucked into our electronics.

After eating and feeling like you want more - Wait for 15 minutes before obtaining more food.

Keep Hydrated:

Tea's, Seltzer waters, regular water. Sometimes hunger can be confused with thirst so drink an entire glass or two of water and wait 10 minutes to see if you're genuinely hungry.

Snack on raw vegetables! I know a lot of people who don't track vegetables at all (I'm definitely one of them). Raw veggies are so low in calories that I can't recommend them enough. Even in front of the tv just snack away!

Try food that give you more quantity for your calorie: Ex: Some popcorn!? (make sure to check your ingredients). Popcorn tends to be an extremely filling low calorie food that does wonders for filling you up!

Keep yourself busy: Get out of the house, get a hobby, read a book, and don't focus all your energy on food!

Freeze your leftovers/baked goods: Having 17 banana muffins on the counter is a test of will power for anyone. After cooking a huge batch freeze them and take them out one or two at a time each day!

Don't work or spend all your time in the kitchen: It's easy access to mindless snacking or convincing yourself you're hungry when you might not be.

Try to create a habit of no late-night snacking (except on special occasions). Snacking late at night can be detrimental to your weight loss.

These are a few tips that have helped me reach some of my goals!

Keep Putting Yourself Out There

onboarding@macroactive.com (John Franich) — Mon, 11 Jan 2021 14:36:45 GMT

The amount of times I've failed and been rejected is countless.

And guess what...

It tends to happen a lot MORE the more one puts themselves out there. In my opinion, the amount of times you've failed and been rejected is another notch on your belt. Another chance to that yes, that chance, that opportunity or person made for you! It also gives you the incredible gift of experience!

Don't give up after a no. Don't think you've failed after your first rejection. Don't toss it all away because the outcome wasn't what you originally expected.

To put yourself out there and then hobble back to your sheltered safe space the second something doesn't go your way is a waste of potential. Harsh but true and it's really hard to not do that!

I get rejected putting myself out there all the time! I wouldn't have half the friends or opportunities without chancing my arm DAILY.

Do or start what it is you've been wanting to do NOW. If it doesn't work out (and it very well might not) DO NOT give up. Either try another way, a different person, look for another opportunity, and don't waste what you have to offer!

New Years Resolutions Tips

onboarding@macroactive.com (John Franich) — Mon, 04 Jan 2021 11:01:26 GMT

Tip #1: Make them goals. Resolutions tend to have an 'all or nothing' aspect to them, in my opinion. If you fail at the resolution it almost becomes null and void. If you fail trying to attain a goal you can get right back on the horse and try again.

Tip #2: Make a detailed plan for your bigger goals. What can you do daily to help you reach that goal? Weekly? Monthly? Figure it out and write it all down

Tip #3: Make a it a checklist you see daily. Check off every day you went to the gym, ate healthy/balanced, or completed whatever mini goal is helping you get to the bigger one. A goal/resolution you want to complete every day ie: flossing, meditation, stretching for 10 minutes, should be on there too! This way you can look back and see how far you've come and how much you're doing!

Tip #4: It's okay to throw out a goal and replace it with another one. For myself personally, I made a goal to get into yoga. I didn't enjoy it enough to stick with it BUT I love stretching. So I switched out the goal from yoga for 10 minutes a day to stretching for 10-15 minutes a day. I still do yoga sometimes with friends but stretching was a better fit for me! I didn't fail, I improvised a better alternative!

You've got this. I believe in you. You are going to do great things <3

Happy New Year!

Surround Yourself With Like-Minded People

onboarding@macroactive.com (John Franich) — Mon, 21 Dec 2020 10:26:48 GMT

I don't mean surrounding yourself with people who don't challenge you and do exactly as you do. You need a variety of personalities in your life so you can have conversations and experiences that broaden your perspective!

I'm talking about finding people who have the same mindset as you or the mindset you want to have. Someone who will appreciate, push, and support the things you're doing because they're on a similar path.

How do I do that?

You put out what you receive but it does take time, it takes effort, and not to be dramatic but it takes courage.

To put yourself out there is no small task. To smile when you've only frowned, to say hi to strangers when you're shy, to constantly put yourself in new situations can be a lot of work - at first.

Figure out who you want to be and what is most important to you.

For me: I always try to surround myself with hard workers. People who are motivated, independent, risk-takers, dedicated, and balanced. Why? Because that's who I want to be. My best friends in the entire world - work so hard. It inspires me every day to be worthy of their friendships. My parents inspire me to be better (hence the photo of my mom at the top!) I try to emulate the hard work they showed me growing up to make them proud - in turn making myself proud.

How to find them

They're all around you. Startup a conversation with someone in the line at the checkout, next to you on the bus, and of course at the gym. Go where you think like-minded people would be. For me, I find most of them at the gym, events, and coffee shops.

Don't Get Discouraged

It can take months to form a connection friendship, it's different than a quick connection. 90% of the people I talk to in a day are just in passing. Most people I speak with I never see again. It's about putting out what you want because then you get good at it - you're ready. The opportunity is yours if you want to take it.

Ask

If I like someone I make a point to ask them to go to lunch, train with me, go for a walk, or just hang out. I put myself out there knowing they might never take me up on that offer. I usually follow up once or twice because we live in a world of "we definitely should hang out" when we never take anyone up that offer.

Never hesitate to try and make a new connection.

21 Days to Build a Habit

onboarding@macroactive.com (John Franich) — Mon, 14 Dec 2020 11:28:27 GMT

Bad habits and good habits are one in the same. They will both make an impact on how goals, experiences, relationships, and daily life is achieved.

You weren't born knowing to brush your teeth every day - you learned it, engrained it, and kept it up (I hope). It's a daily 'effort' to go to the bathroom, pick up the toothbrush, put on the toothpaste, and monotonously brush for a couple minutes each day a couple times a day. Some days we don't even realize we've done it because it's so engrained in us. Before we can notice - it's over. It's like we've been on autopilot!

Did you know that it only takes 21 days to undo AND create a habit? It can seem like a lot but think about not brushing your teeth for 21 days and it no longer being part of your routine - that is genuinely absurd to me. How can something I've done every day 2-4+ times a day for my entire life be undone in 21 days?

This should give you hope.

This means that 42 years of unhealthy eating patterns can be undone in 21 days. 17 years of sitting on the couch can turn to walking 15,000 steps every day in under a month.

How amazing is that?

The first couple days are the hardest. 21 days might not be 22 years but you still have to work to break that habit each of those days. Sometimes ALONG with replacing it with a new one.

We can try to take on too much which is why a lot of the time we try and then fail. We are a society of quick fixes and fast results so patience isn't a strong suit. 21 days when you have 15 horrible habits can be discouraging so lots of people try to fix 2-3+ bad habits at a time. My biggest advice is - work on one habit for 21 days. In just under a year you could have 15 habits broken and replaced instead of being on your 15th try and fail.

Do it slow. If you're wanting to be a better eater - you don't have to cut out anything cold turkey.

Example: Try reducing and replacing your processed sugar intake for 21 days. The next 21 maybe your diet has too much fat in it so lowering it, replacing it, and finding healthy alternatives is the next goal. After those you've realised the amount you're eating is too much for your height and weight - the next 21 days is about GRADUALLY reducing your caloric intake to a maintenance THEN a deficit and seeing how you feel. The reduce in processed sugar and saturated fats in the previous 2 months will help defeat those craving helping you stay on track!

You could only be 21 days away from your first goal <3

Confidence Vs Cockiness

onboarding@macroactive.com (John Franich) — Mon, 14 Dec 2020 11:00:29 GMT

The difference between cocky and confident baffles many and intimidates some. Once you are educated on the difference it becomes a bit less grey. A huge fear can be coming across as arrogant when someone is secure in themselves. I'm here to share some distinct differences I've found over the years!

To be Cocky:

It's no secret people who have an inflated sense of self are actually insecure or constantly trying to 'prove something'. Cockiness usually stems from a deep rooted insecurity or maybe even a childhood fear of not being good enough. It can be overcompensated through cockiness. It's almost like they're over-doing because if the rest of the world believes it maybe they will too.

To only take advice from those they deem worthy: Someone they think to be 'at their level' or above. Might consider themselves 'too elite' to hear certain peoples opinions.

Instead of letting their accomplishments, kindness, generosity, or personality speak for itself, they tend to speak for it.

Completely self consumed and doesn't bother learning/remembering anyone's personal information. Won't bother remembering names of people they see often or important details of their acquaintance, friends, or employees (family, where they're from, or even their last conversation). Constantly making people repeat themselves making them feel like what they have to say wasn't worth listening to.

Putting other people (or their success) down. Whether that is to the person (subtly or not) or behind their back.

Constantly looking for flaws in other people's accomplishments or minimising them. Jealous of others doing better than them.

We've all come across someone who has an inflated sense of self.

To be Confident:

Being confident doesn't mean that you are not humble. In fact the two are a very powerful combination. You know you have flaws but you lead with your strengths. You do what you're good at and are never embarrassed to learn something you might not be as educated on.

To be able to take advice or make time for anyone no matter their status, age, race, gender, financial situation, or background.

You're genuinely happy for other people's successes. You're secure enough in your own hard work that other people thriving gives you joy not contempt.

You compare yourself to yourself not to others. You have role models or people you learn from and would love to emulate but you are responsible to make the best out of what YOU have and where YOU are starting.

You know what to expect from others. You have a standard of how you like to be treated and if someone is not reaching that you don't waste your time on them. Ever.

You can be proud of yourself for your accomplishments but not feel the need to 'show off' or put your success on a crazy display. This doesn't mean you can't talk about it! It's okay to be excited about your success but knowing when and how to speak about it and to who.

You are happy with yourself. You do what you want. If you want to post a sexy picture - you do it. If you don't want to have social media at all - you do it.

YOU NEVER EVER EVER let your insecurities get in the way of doing what YOU WANT. If you wear a sports bra to the gym even though you might be insecure of your arms or stomach - you're a badass and working to gain even more confidence.

External validation means the world but you know if you don't receive it from yourself as well it means nothing.

How to Build Confidence (Part Two)

onboarding@macroactive.com (John Franich) — Mon, 30 Nov 2020 11:04:57 GMT

Romantic Relationships

Stop pointing out your flaws and insecurities. Stop making a display of what you're insecure about. We don't care. Harsh? No, we are with you because we think very highly of you, I dare say we are attracted to you. As far as we're concerned you're perfect. They don't care about the scar you got playing soccer or the extra lbs/kg you gained over the holidays. We care about the person you are, how hard you work, and that you'll do fun things with us.

I can tell you right now, if a guy kept insulting themselves on a date with me and was constantly looking for external validation - there will not be a second date. As a partner I am not here to be your source of validation. I'm responsible for my own as are you. I want to be able to hype you up when you're down and let you know how amazing I think you are but if you keep rejecting it and don't believe it - why should I?

Exposure Therapy

Do what you're scared of:

Wear the sports bra to the gym if you're terrified of people staring at you because of your body. After the 5th time it will get easier - after the 122th time you'll be strutting in with your head held high.

Same thing goes for regular clothing. Wear what you feel confident and sexy in but every once in a while push yourself. Wear those shorts if you're insecure about your legs. Put on something you don't think you can "pull off" and walk out the door.

Buy the clothes that are YOUR size - do not buy a shirt that you 'want to fit into one day'. If nothing in your closet fits you - your confidence WILL PLUMMET.

Get Talking. If you're insecure about your personality talk to everyone for practice. The cashier, the waiter, the bus boy. Take an interest in what they have to say and what they do. Make a positive impact on their day.

Go to and stay in a social situation where you might be out of your comfort zone. Make a point to not necessarily get people to like you but to just brighten their days a bit. Don't put pressure on making friends but more so on making connections.

Take Pride in Yourself

Take pride in your appearance because you are good enough. Shower, shave, moisturize, tan, exfoliate, rest, exercise, eat fueling food, and put on whatever clothes/makeup you feel good in walking out the door. If you feel your best in no makeup and a nice top - thats what you do. If you need some make up to feel put together with leggings - strut your stuff. To take pride in your appearance means to feel good about yourself when you walk out the door (or just around the house).

How to Build Confidence (Part One)

onboarding@macroactive.com (John Franich) — Mon, 23 Nov 2020 10:40:07 GMT

Stop Insulting Yourself

I don't care if it's over text, in person, or in your own head - stop it. You deserve better. Notice your train of thought.

What's the first thing you say to yourself when you wake up in the morning, look in the mirror, or do something wrong? Genuinely notice because constantly having a conscious stream of insults swirling around in your head can be detrimental to your self-esteem.

Insulting yourself is a habit. It has become ingrained in our society as borderline acceptable and even expected. I'm here to tell you it's not a humble attribute and it is actually quite uncomfortable and sometimes infuriating to listen to. When your friend, who you think the world of, insults themselves - what do you think? What do you do? What can you even say? In your head you don't know how they could possibly view themselves that way and here you are genuinely insecure and your friend is insulting themselves. What do they think of me then? Next time you insult yourself - remember that. Realise someone might be thinking the same thing about you and then doubting themselves.

Remember that is can genuinely hurt those that care about you to know you don't see yourself the way they do.

If you catch yourself wanting to say an insult about yourself in person or over text physically stop yourself and hold yourself back.

You show others kindness, give others compliments, and support people's dreams - it is time for you to do that for yourself.

Realistic Positives

Now for something that's a bit harder and takes more practice. Switching your thoughts from "I'm an ugly b*itch" to "I'm a f*cking queen" technically isn't the best way to go about gaining confidence. If you can go from truly thinking you're ugly to a beautiful queen - I'm impressed and please teach me. If you are like I was - you won't believe that so what I want you to do is work your way up to that level by starting off with something you will believe.

I said to notice your train of thought earlier. The things that have become like white noise in your head when you think about yourself. Here are some examples.

"I'm fat" --> "I'm not where I want to be right now and that is okay *take a deep breath* what am I appreciative for right now that my body has done for me today?"

"I'm so stupid, I never to anything right. Wow I'm an idiot." --> "I'm not stupid, I made a mistake. I'm not perfect - no one is. How am I going to fix this? Is it funny? Can I laugh about this? If not let's make a plan."

Genuinely take time to switch them. The more you do it - the faster and easier it will become. It takes 21 days to build a habit. Even write down your top recurring thoughts (or write ones you notice down in your phone) and switch them on paper or in your notes app.

Accept the Compliment

For the love of God. Please take the compliment. Please let me tell you how amazing I think you are. How much I like your shirt, shoes, personality, eyes, or presence. Life isn't about external validation but oh my gosh does it make you feel good if you let it.

I'm going to let you in on a secret: Complimenting someone sometimes does more for me sometimes than the other person. When someone gets excited about the compliment and gives me a backstory to where they got the ring on their finger I love or tells me the meaning behind the words of their tattoo it brightens my day to an unbelievable extent.

Who are you to take that happiness away from me or the person complimenting you?

I genuinely understand it can be hard. I still have a hard time accepting certain compliments but I just try to genuinely make sure people know I appreciate them. They took the time out of their day to say something nice to me, I'm not going to let them regret that decision or make them feel awkward about it. They gave me a verbal gift.

Motivation

onboarding@macroactive.com (John Franich) — Mon, 16 Nov 2020 14:49:47 GMT

Tips On Motivation

The most successful people in the world can loose motivation. It is nothing to get discouraged, or even worried, about. Motivation can come and go in waves depending on the circumstances that take place in your life. Maybe you're an astronaut nervous about being catapulted into space or maybe your dog ran away for the fifth time this week; a distraction is a distraction. Forming habits and using tips can help you stay driven to meet your goals during the times where it might be difficult.

Habits:

Go to the gym every day you said you would EVEN if that means just walking through the front door and then walking back out. This can help in two ways.

You said you were going to go to the gym '3-5 times' a week so you are instilling that pattern into your routine. You are blocking out that time for yourself and accomplishing and ingraining the goal you set - slowly but surely!
It's all a mind game. If you go to the gym odds are you will do something and something is better than nothing. In all likely-hood, most of the time, you could end up doing 10x more than you originally thought going in!

What if I'm working out at home? Glad you asked. Create a 'workout space'. Either go to it or set it up every day. Make sure you are dressed and ready to go with your water at the ready. When you've done all that - odds are you'll at least do one burpee ;) Just make a point to get dressed for it and show up at your 'work space'.
Give yourself praise even if you only workout one of the 3-6 days you said you would. You still did one of the days - that's better than nothing! If you are a beginner or re-starting out, you have to build up to a certain level before you get there. It doesn't happen overnight. Sometimes it's a slow process but making yourself feel worse can lead to an even bigger decline in motivation. You're doing this to make yourself feel better not worse.

Tips

Put your phone on do not disturb to keep from distracting yourself
Create a playlist that you are excited about - it's crazy how much music can play a role in your intensity.
Just like you schedule classes, meetings, work, appointments, or anything else - schedule your workout. I would even recommend scheduling it twice in your day because things always come up! This way you have an extra slot in your schedule to play around with. If you end up not needing to use that extra slot - take the time to rest, be mindful, walk, stretch, or do whatever you want to do. Workouts tend to be put on the back burner and are often the first to be cancelled in a busy day.
Try a morning workout! This way you'll have time later on in the day to rest, re-fuel, and re charge. Nothing during your day can prevent you from completing the workout you've already done!
Create a better sleep schedule. As cliche as it sounds sleep is so important. If you're constantly tired and running on fumes it will be hard to stick with your plan. Creating a schedule where you fit everything in (example) 8:30am to 8:30pm - means you have more drive to complete everything in those hours!
Try and get get ready for bed 30-60 minutes before you actually want to fall asleep. For most of us falling asleep takes time. If you find yourself restless ~ get out of bed for a couple minutes, re-set, and try again. :)
Have a texting/workout buddy (on my Facebook page and in my motivation group chat I've provided a community where you can all share experiences and motivate each other!)
If you feel a lack of motivation, maybe you're burnt out. Take a rest day. Once you've stepped off track for a day or two, without the guilt, it can help re-fuel the excitement for your exercise and eating routine once you start back up!
Just start - before you can think about it just do it. Don't go on your phone - walk out the door or go get dressed - put yourself on autopilot and before you know it, you're at the gym or in your home workout space doing the first exercise. (this might seem like the least helpful one - but you need to become aware of what you're doing. Once you catch yourself contemplating or stalling, having the mind trick of 'autopilot' in the back of your head can definitely help!)

What is the 80/20 Rule?

onboarding@macroactive.com (John Franich) — Thu, 12 Nov 2020 11:18:53 GMT

80%

80% of the foods I eat fuel my body to exercise, do work, put me in a good mood, and give me that extra boost of energy.

For myself that would include carbs (whole grains, oats, potatoes, fruits, veggies, rice, etc), healthy fats (avocado, olive/coconut oil, nut butters, salmon, etc), and of course ~ protein (eggs, chicken, turkey, fish, etc)

20%

20% of the foods I eat are not considered 'healthy'. Although nothing is 'off limits' to me, I consume everything in moderation. I have a sweet tooth and I love to eat cakes, doughnuts, pancakes and would never dream of cutting them out of my diet completely! Almost every day I have something that is not classified as "healthy". Either that or I'll go out to eat with a friend, indulge in a movie night, or order in. The 20% is for me to 'just live' and not deprive myself.

Balance

I start most mornings with dark chocolate and green tea. I can't have grilled chicken without french fries. I eat vegetables with sweet chili sauce. Some days most of the foods I consume are fueling, healthy, and nutrient dense. Then there are other days when I'm on a vacation/holiday, go to dinner with friends, or have a crazy schedule where I can't have my normal nutritious options readily available. It's all about being able to give and take. When I'm off track I never "dread" going back on because I know I am just cleaning up my diet. I'm not cutting out anything completely and I'm just making myself and my body feel better - to do better.

How do I do that while following a Meal Program?

When I follow my meal program I make a point to have 2-3 meals a week that are not on the program. In my opinion, to follow anything to a T for a long period of time can become obsessive and hard to get out of. Going off the meal program every once in a while doesn't mean you failed - sometimes it means you chose to live your life. Go out to dinner, order in, and create that balance for yourself a few times a week. One meal is not going to interrupt your progress when 80% of the meals you have encourage it - it's all about the majority.

How to Handle Your Mondays

onboarding@macroactive.com (John Franich) — Wed, 04 Nov 2020 12:53:18 GMT

It Starts on Sunday

Go to bed early or with plenty of time to fall asleep and give yourself a full 7-8 hours. A good night routine is JUST as, if not more, important than a good morning ritual.

Wake Up With Enough Time

Even when I have shifts at 6am I never wake up at the last minute. Rushing in the morning can start it off on the wrong foot. I give myself time to have all of the above if I so choose - wake up, brush my teeth, put myself together, shower, eat breakfast, get to the bus with at least 5 minutes to spare. Usually I wake up about an hour before I actually have to get out the door. 30 minutes has also worked a treat in the past if I needed more sleep.

Smile

I don't care if you're running on -4 hours of sleep or you're just in a sh*t mood - smile to your co-workers, clients, customers, employees, or whoever. What you give off is what you will receive. There are days when I'm in such a poor mood, someone walks in, and I automatically put a huge smile on my face. Almost every time my energy is reciprocated and it leads me to feel 10x better. Smiling can trick the brain into thinking you're happy. Don't think too much about it just try to smile more at the people around you - make it a habit. Put out the energy you want to receive.

Do At Least One Thing That Will Make You Happy

The list to this is endless. It doesn't have to be big but it also doesn't have to be small depending on how much time you have on a Monday. Here are some examples: Call a family member, FaceTime/Video Chat a friend, go on a hike, cook your favorite meal, bake, write in your journal, meditate, workout, workout. get lunch with a friend, watch a movie, stretch, take a bath, do some self care (shave, face mask, tan, etc), go for a walk, practice an instrument, do a hobby you enjoy, have dinner with your family, the list is endless!

3 Pillars of Healthy Living

onboarding@macroactive.com (John Franich) — Wed, 04 Nov 2020 12:48:48 GMT

1. Mental - how good do you feel?

Mental health is number one. You tend to do more beneficial things for yourself when you’re feeling your best. Why is this?

When we’re not in a great mindset, we can make it worse for ourselves by looking for external temporary comfort. We may find ourselves skipping workouts, overusing food, alcohol, drugs, or maybe having meaningless sex to find comfort. When you have a happy positive mindset, you know that the majority of your comfort can come from within. You are able to enjoy your passions, have meaningful relationships and friendships, and embrace a healthy lifestyle. You’re in the correct mindset to take on challenges and create new goals. You start to make time for yourself and the things that are the most important to you because you are driven to keep feeling this good!

That is the main reason why I added a psychology section into my tailored programs. Mental health plays a huge factor in how you eat and move your body.

2. Nutrition - what are you fueling your body with?

Nutrition is number two. Most people are surprised when I say this. They look at me perplexed saying, “I would have thought fitness was number two - if not number one?”. Fitness is extremely important but eating right determines how you feel and how much energy you will have to focus on your workouts. When was the last time you wanted to workout after a day of eating fast food and cupcakes? Balance is key! I live by 80/20. 80% of the foods I eat help fuel me, my body, and my mind ~ while the other 20% might be less nutritious.

When you fuel your body properly with healthy foods and the nutrients it needs, you will feel energised and your mood improves dramatically!

3. Fitness - how are you moving your body?

Fitness is number three. Fitness gives you a boost like no other. If I’m tired and teach a class, go on a hike, or hit the gym - my mood and energy are immediately improved. It’s scientifically proven to do so. It can also help to improve your focus, memory, and of course ~ it can change your body!

Working out can make you feel confident, powerful, and strong. Following a fitness regimen not only can change the way you look physically but can also change the way you FEEL! There is nothing better than when I reach a new personal best, find an exercise I enjoy, or sweat out a session anyway even if I didn’t feel motivated or want to that day. You get to feel fulfilled each day knowing you’re working towards something you really want. If you continue your fitness plan, work hard, and follow your goals you WILL get the results you want!

These three pillars combined are a powerful combination. When one is lacking, another can help boost you back on track. When my nutrition declines, my fitness declines, meaning my mental health also is impacted - but - when I pull myself together, make a plan, and take action I start to see results and you will too.

Having all three in your tool box allows you to have that balance we all crave in our lives. For example: I don't take any supplements or drink a lot of caffein so a fueling meal is essential for me to feel ready and energized to hit the gym. In return I usually have a great training session. This leads me to be filled with endorphins. I am then more energized AND positive throughout my day leading me to be kinder and friendlier to everyone around me.

“Having all three in your tool box allows you to have that balance we all crave in our lives”

dierdre_rae

Anticipatory Anxiety - Part 3

Anticipatory Anxiety - Part 2

My Workouts Are Too Overwhelming

What if I want to give up?

How to Recover From Feeling Bad

Starting Small

Love The Body You're In

I've lost motivation to workout

I'm doing well how do I keep it up?

How to reduce your caffeine

How to Make Good Choices

Get Happier

Breaking bad habits and changing them into great ones

WORKING OUT AT HOME - ALONE

What Does Confidence Mean To Me?

Ways To Improve Your Morning Routine

Too Full When Trying to Gain Weight?

SMALL GOALS LEAD TO BIGGER GOALS

Making the Most Out of Your Workout

LEARN TO SAY NO

I AM ALWAYS HUNGRY

How to Start Working Out/Get Back to Working Out

How to Make Good Choices

How to Expand Your Circle

Get Happier!

Explaining a Calorie Deficit

Create a Good Night Routine

Breaking bad habits and changing them into great ones

Embrace Being YOU

Alcohol and Healthy Living

I'm Struggling to Workout

How To Modify An Exercise

How to do a Superset/Circuit

Good Morning Routine Ideas!

I Don't Have the Time to Workout and Meal Prep!!

Handle a Panic Attack

How to Start Weight Training

The Importance of a Rest Day

How To Tell If You're In A Toxic Relationship (Part Two)

Alcohol and Healthy Living (Part One)

How To Tell If You're In A Toxic Relationships (Part One)

Let's Talk Stretching

Explaining Calorie Surplus

Tools for Working Out with a Busy Schedule:

These are my top 4 tips to get started: ﻿

How to help stay in your calories

Keep Putting Yourself Out There

New Years Resolutions Tips

Surround Yourself With Like-Minded People

How do I do that?

Figure out who you want to be and what is most important to you.

How to find them

Don't Get Discouraged

Ask

21 Days to Build a Habit

This should give you hope.

How amazing is that?

Confidence Vs Cockiness

To be Cocky:

To be Confident:

How to Build Confidence (Part Two)

Romantic Relationships

Exposure Therapy

Take Pride in Yourself

How to Build Confidence (Part One)

Stop Insulting Yourself

Realistic Positives

Accept the Compliment

Motivation

Tips On Motivation

Habits:

Tips

What is the 80/20 Rule?

80%

20%

Balance

How do I do that while following a Meal Program?

How to Handle Your Mondays

It Starts on Sunday

These are my top 4 tips to get started: