Action Steps To Change Your Life Today!

Not satisfied with your life?  Then fix it!  Here are some action steps to change your life today!

Action Steps To Change Your Life

Count your blessings. Take the time to write out all the good things in your life.

It doesn’t have to be anything huge – I’m thankful that I have a reliable car to get me to and from work.  I’m also thankful for the awesome people who come to my studio.

Avoid negative people. This may not be possible all the time, but look at circumstances in which it is possible. Avoid people who leave you feeling depressed after being with them.  Don’t let others rob you of your happiness just because they’re miserable.

Exercise consistently. Fit in 30-60 minutes 3-5 days per week of your favourite physical activity.  Schedule it and make it non-negotiable.

With your fitness goals focus on performance, not looks. If you’ve decided to make healthy changes for the sole purpose of losing weight it’s going to be a long and frustrating journey.  Healthy weight loss is fine but don’t obsess over it.  Instead take note of how much better you’re performing and how much healthier you feel.  Take joy in being able to run up a flight of stairs without feeling like you’re going to die.

Stop comparing yourself to others. You don’t know everyone’s story.  Just because someone looks like they have it all together and are living the good life doesn’t necessarily mean it’s true.  We are all unique with our own stories so there’s no point in comparing yourself to anyone.

Eliminate time wasting activities. If tasks keep piling up because you’re short on time, see what activities you can do without, or at least cut in half. Do you find yourself blowing 20 minutes reading gossipy stuff in the media?

Do you really need to know this information? Eliminate things like this and see if you don’t soon realize how much you never needed these kinds of activities.

Don’t let other people out-rank you. This means put your feelings first. This may sound selfish, but it applies to choices that won’t hurt anybody.

Worrying what others will think of you will set you back in life—over and over again.

Be a big dreamer. Dream big and never doubt yourself.  Once you decide to do something and you’re truly passionate about it go after it.  Working towards something you’re passionate about will lift your spirits every single day.

Take Action Now!

Try taking a few of these action steps and start to notice how much happier you feel and how much more productive you are!  This is your life and you need to live it on your terms so you can be the best you!

Asking For Help

I’ve never been one to shy away from asking for help when I absolutely need it.  If there’s something I’m struggling with and I just can’t figure it out I’ll reach out to people.  Over the years I’ve been able to interact with many amazing people. I’ve learn SO many new things that I otherwise wouldn’t have.

Some people find it really hard to ask for help.  I think that in their mind, asking for help is like admitting that they don’t know something.  Some people see that as admitting failure.  This doesn’t sit well with them.  Personally I don’t see not knowing something as a sign of failure.  We can’t all know everything.  If I need help to learn something I want to ask someone who knows all about that thing.

Benefits Of Asking For Help

There are some real benefits of talking to people about things you are struggling with.  Even if the person you’re talking to doesn’t have the answer they very well may know someone who does.  Here are some other benefits:

Asking for help means that you will be more successful more quickly.  Nobody knows everything no matter how much they like to think they do.  If you’re struggling with something, you could either spend a ton of time trying to figure it out on your own, or you can ask someone who already knows and be able to gain that knowledge a lot more quickly so you can implement it and move forward.

Asking for help means you’ve got a growth mindset.  If you ask for help with something it means that you’re open to learning new stuff that will help you move forward.  People who are closed minded assume that they know all they need to know and that no one can help them.  These people stay stuck.  Open minded people let the knowledge in and then use that knowledge to help them grow and prosper.   Even if you don’t get the answer you were looking for at first, chances are the feedback you get will get your mind thinking in a new direction which will solve your problem.

Asking for help brings us closer together.  When you ask for help you’re showing people that you value their opinion and want to learn from them.  Research within self-determination theory has shown that people want to have meaningful and caring relationships with others.  In such a relationship we want to both care for others and be cared for by others.  When we ask for help it satisfies our need to be cared for and if we’re the one being asked for help it satisfies our need to care for someone.  Asking for help strengthens bonds with one another.

Asking For Help Gets You To Where You Want To Be

If you never ask for help you’re really limiting yourself and missing out on some great opportunities.  There are always going to be things that you struggle with and need help with and there will always be things that you can help someone else out with.  Part of the human experience is sharing and bonding.  Asking for help brings us closer together.

Seasonal Affective Disorder

Do you suffer from Seasonal Affective Disorder (SAD)?  Many people do and this time of year can make them want to hide under the covers until spring comes.  Unfortunately you can’t do that.

What is Seasonal Affective Disorder?


We all feel down now and then, but SAD is a depressive state that occurs every year, usually in the fall and winter.  People who suffer from SAD may feel perfectly normal during the spring and summer months, but starting around October or November, symptoms of depression begin showing up.

Because this type of depression come and goes some people wonder if it’s just all in their head.  Quite often a person who is experiencing SAD is not taken seriously but this is a real condition and can have a devastating impact on your life.

Researchers still don’t know the exact cause of SAD, but the factors involved are effected by the decreased amount of sunlight that fall and winter bring.

  • Internal clock: Some scientists think that decreased sunlight disrupts normal rhythms of wakefulness and sleepiness.  This disruption leads to sad and depressed feelings.
  • Melatonin: Melatonin is a hormone that impacts mood and sleep.  Levels increase when it’s darker so as the seasons change melatonin levels can fluctuate and may cause feelings of depressions.
  • Serotonin: While melatonin rises when the amount of sunlight drops, serotonin levels drop.  Serotonin is what gives you feelings of well-being and happiness.  Not having enough of it can cause your mood to drop.

Symptoms of Seasonal Affective Disorder (SAD)?


People experiencing SAD will have feelings of sadness or depression.  You may feel sleep deprived and struggle to get out of the bed in the morning.  It may be a struggle to get through the day because you feel drowsy all the time.

Low energy will affect your ability to concentrate, and this can affect your productivity at work and home.  Because of the low energy, you’ll struggle to get things done, which leads to frustration and more feelings of depression.  Typically, SAD sufferers will crave foods high in carbohydrates which will often lead to weight gain.  Finally, your social life may suffer.  When people are feeling depressed they quite often withdraw from their friends and family.  This isolation can make you feel even more depressed.

Now for the Good News – Ways to Fight Seasonal Affective Disorder (SAD)


Luckily there are treatments you can try if you think you may be suffering from SAD.  Try experimenting with different treatments until you find one or a combination that works for you:

  1. Light therapy: Bright light stabilizes  out of balance chemicals in your body helping you to feel more like yourself.  The best lights are those between 2,500 and 10,000 lux.  Many people really benefit from this treatment alone.
  2. Vitamin D3: Vitamin D is frequently referred to as “The Sunshine Vitamin” because your body produces it when exposed to sunlight.  Because of the lack of sun in the fall and winter Vitamin D levels drop.  Vitamin D is actually a hormone that has important roles in supporting mood & mental health as well as a healthy heart, cellular replication, a healthy immune system, blood sugar levels, and more!
  3. Exercise: When you exercise, your body releases “feel good”chemicals called endorphins.  These chemicals cause you to feel happy, confident and bring about a feeling of well-being.  The elated feelings that endorphins bring are comparable to the feelings that morphine and heroin create.  To release endorphins, you need to exercise for at least 30 minutes and this can be any activity that you enjoy.  Contact me if you need an at home program with nutritional support and accountability!

You Are Not Alone

If you find yourself feeling depressed during the fall and winter you are not alone. Experiment with some of the treatment options and, if you’re not already, definitely start exercising 😉


Are You An Emotional Eater?

Most of us have at some point experienced  emotional eating.  I was once an emotional eater and still struggle with it.  We often use food to celebrate, to comfort ourselves or even to alleviate boredom.  Once in a while is okay but when emotional eating becomes a regular habit that’s causing you to feel guilty and out of control it becomes a problem.

Are You An Emotional Eater?

Let’s take a closer look at what emotional eating is:

  • Emotional hunger will cause you to crave specific comfort foods. Try this out the next time you think you might be experiencing emotional hunger: ask yourself if eating something healthy like some fruit or vegetables will satisfy you.  If the answer is no and all you can think about is junk food you’re more than likely trying to soothe yourself, or celebrate something.  Your body doesn’t need it but your mind is telling you that you need it.


  • Emotional hunger most often leads to mindless eating. When you’re eating to deal with your emotions you can easily eat an entire bag of chips without even really being aware of it and without even really enjoying it.
  • Emotional hunger doesn’t go away just because you’re full. When you eat in response to emotions you won’t want to stop just because you’re full.  You’ll want to keep eating to avoid the emotion you don’t want to feel.  Unfortunately, until you deal with the emotion and allow yourself to feel it and just accept it no amount of food will help you.  If anything, it will make you feel worse.
  • Emotional eating often leads to guilt, shame and regret. When you eat due to physical hunger you’re giving your body what it needs which is a good thing so you feel good about it.  If you’re feeling guilty or shameful after you eat, quite likely it’s because you know deep down that you aren’t eating for nutritional reasons.

How To Combat Emotional Eating

It’s not easy but you can do things to help stop emotional eating.  Here are some tips:

  • Identify your triggers. Do you find yourself eating in response to stress?  Sadness?  Happiness?  Boredom?  Figure out your trigger and have a plan for when you’re feeling these emotions.  Maybe you need to go for a walk, or answer e-mails or talk to a friend.  Have a plan for when you’re experiencing your trigger moods and be sure to implement it.
  • Tell someone close to you that you need their support. When you feel like you need to turn to food for comfort contact that friend and tell them what you’re feeling.  The time spent conversing with this person may even outlast the craving.
  • Keep a healthy kitchen. We all have certain foods that give us comfort.  Having them once in a while is okay but having them on hand all the time is a recipe for disaster.  You might be having a craving for something that will calm you but if it’s not in the house you probably won’t go out to buy it.  If you do decide that you’re going to go out and buy it walk to get there.  This will give you some time to think and the fresh air might actually work to calm and soothe you.
  • Keep yourself busy. This is particularly important if you eat out of boredom.  Don’t let yourself get bored – take up a hobby, start a blog, connect with friends online, adopt a pet, take a course to learn something you’ve always wanted to know more about.  Find some sort of non-food activity that comforts you and helps you feel fulfilled.

You Can Do This!

Emotional eating can be very hard to overcome but you can do it.  Think about how it makes you feel when you eat your emotions and decide that this isn’t good enough for you anymore.  You deserve to be happy and feel in control.  Decide that your well-being is more important than the short escape from reality that food gives you and don’t be afraid to reach out for help.

How Being Open Minded Will Get You What You Want Out Of Life

Being open minded is a very powerful thing .  When you’re open minded, the people, opportunities and situations that will ultimately lead you to success will be there for you.  Everything you need is already there for you as long as you’re open to seeing it.

Feeling Stuck?  Then Open Your Mind

Everyone feels stuck every now and then.  Whether you feel stuck in a job you hate, or in a relationship that is not serving you, or in a body that you’re not happy with you have the power to get un-stuck.  Sometimes the solution is not what you think it will be.  In order to get un-stuck you need to be open to any and all possibilities.

It’s not always easy to be open to new ideas.  Many people get so caught up in what they believe that they forget that there may actually be an alternative way of going about things.  By not being open to different possibilities you are seriously limiting yourself.

Want Change?  Then Change!

What you’ve been doing all your life has gotten you to where you are right now and if you keep doing exactly what you’re doing right now nothing will change.  You can wish all you want for the success you want but until you change something you’ll never achieve success.  Think about what you want in life and then be open to the endless opportunities there are to achieve it.

I’ve always been quite open minded.  Some people have accused me of being too trusting.  I feel that the only way to learn and the only way to give myself the greatest chance at success is to be open to different ideas and to give people the benefit of the doubt.  Don’t shut yourself off to new opportunities by dismissing someone who’s saying something different from what you believe..  Everyone has their own way of viewing the world.  It can be tempting shut out other points of view but wouldn’t it be better to actually learn new information that will end up changing your life?

Open Your Mind Now!

  • Decide what you want and then pay attention. Listen to what people are saying and then be open to their suggestions.  Don’t just dismiss something because it’s not something you would normally do.
  • Trust that your subconscious mind will bring you to the opportunities you want. When you’re really able to trust your subconscious mind these opportunities will present themselves.
  • Explore all opportunities. You don’t need to jump into every opportunity that comes your way but do think about it and be open to seeing the potential in it.  Don’t assume you already know everything because nobody knows everything.

Not everything or everyone that comes into your life will be the right fit but if you never give new opportunities any thought you risk missing out on achieving the success you want in life.  Be open, keep the things that serve you and leave the things that don’t.

How To Deal With Stress


Stress is your body’s response to a real or perceived threat.  It can actually be both good and bad.  Stress can be good for motivating you to focus and take action.  Problems start to occur when it causes you to feel completely overwhelmed.  This can cause you to try to avoid the problem that’s causing you stress and this can make the problem and the stress even worse.

How Your Body Responds To Stress

When you experience stress, your body releases a hormone called cortisol.  In small amounts, cortisol isn’t a problem.  But when the stress is chronic, the concentration of cortisol in your body stays elevated causing all sorts of problems.

One of the things that elevated cortisol levels cause is it makes you crave unhealthy foods.  To add to this, when cortisol levels are high many of these extra calories get stored as abdominal fat which is the dangerous fat.

You may also find that you eat a lot more when you’re stressed.  This is because cortisol can interfere with the hormones in your body that control appetite.

What You Can Do To Combat Stress

There’s always going to be sources of stress in life but luckily there are things you can do to keep it under control.  Here are some tips to deal with stress so it doesn’t have a negative effect on you:

  • Identify your specific stress. Take the time to figure out exactly what’s causing you to feel stressed. Rather than saying, “My job is causing me so much stress,” figure out exactly what part of your job is causing you the most stress.  Maybe you’re stressed because you’ve taken on a project that is beyond your skill set.  Once you pinpoint exactly where the stress is coming from, you can take steps to take care of the problem.
  • Exercise. You can reduce cortisol levels in your body by exercising just thirty minutes each day.  I recommend interval training to get the most out of your time.  Interval training is where you alternate between lower and higher intensity periods of exertion and it actually allows you to achieve a more challenging workout in a shorter period of time than exercising at a consistent pace.
  • Eat well. You need to fuel your body smartly, especially when you’re stressed.  Eat healthy foods such as vegetables, fruits, whole grains, lean protein and healthy fats.
  • Get enough sleep. Aim for seven to eight hours of sleep each night.  By doing this you can reduce your cortisol level by more than half of that of people who get less than six hours.  Don’t underestimate the importance of getting enough sleep.
  • Take time to relax everyday. Some people think relaxing is a waste of time and only meant for lazy people but it’s actually a necessity if you want to get your stress under control.  Your mind has a profound impact on your body so you need to take that time to relax so your mind has a chance to rest and reset.

Have A Plan

You know there’s always going to be stress in your life so start thinking of healthy ways you can deal with your future stress.  Maybe start a workout program and start stocking your kitchen with healthy foods.  Plan when you’ll have your relaxation time every day.  Have a sleep schedule that allows you to get seven to eight hours of sleep a night. Talk to friends and family and include them in your stress busting plans.  Stress will always be there but we get to decide how we deal with it and how much effect it has on us.

What do you do to relieve stress in your life?  Comment below so we can all help each other!

The Benefits of Practicing Gratitude

Practicing Gratitude Daily

Did you know that practicing gratitude and being thankful for what you have is good for your health and will enhance your well-being?

Have you ever caught yourself focusing on the negative and blaming people and things for certain things you don’t like in your life? I think we all do sometimes and it really doesn’t serve us in any way. Focusing on the negative puts you into a negative mindset and a negative mindset actually attracts more negativity. What if we all automatically focused on the positive?

Practicing Gratitude Improves Our Health

People who focus on the positive and practice gratitude in their life report feeling more alive, having a stronger immune system, sleeping better, and being able to handle stress better. People who write down what they’re grateful for before bed tend to fall asleep faster and stay asleep longer. When you go to bed feeling positive it’s much easier to relax and let the stress of the day disappear.

A study done by, Dr. Robert A. Emmons of the University of California, and Dr. Michael E. McCullough of the University of Miami, showed that those individuals who practiced weekly gratitude were more optimistic and felt better about their lives.

What Happens When We Practice Gratitude?

People who regularly practice gratitude experience:

·         More positive emotions

·         Lower levels of depression

·         Greater life satisfaction

·         Better health

·         Greater vitality

·         A more optimistic outlook on life

·         The ability to build stronger relationships

·         The ability to handle stress better

·         The capacity to empathetic and to be able to understand other’s perspectives

 Let’s Be Grateful!

Like any skill gratitude requires practice. Keep a gratitude journal and write down a new thing every day that you’re grateful for. Don’t just write that you’re grateful for the same stuff every day. Look for the small things in life to be grateful. I don’t love having to work super early, but I’m grateful for the lack of traffic on the mornings that I go in early.

When you actively practice gratitude, a neat thing happens. Over time you’ll notice that you start to naturally see the positive in every situation – you’ll actually start to seek out the positive spin even when situations seem negative.

Anytime we set out to form a new habit there’ll be a few obstacles along the way so set yourself up for success. Find a time during the day where you can really focus on what you’re grateful for. Maybe first thing in the morning before everyone gets up. Or maybe use your commute to think about what you’re grateful for. Even if you don’t write it down just thinking about what you’re grateful for is very beneficial for your health. Maybe start a ‘Gratitude’ Facebook group.

What Are You Grateful For?

Find something to be grateful for right now.  I’m grateful for spell check 😀

Want It? Then You Can Have It!

You Can Have Anything You Want

Did you know that you can achieve anything that you put your mind to? A lot of people don’t believe that and that’s why they never reach for what they really want. Instead they ‘put up with’ what they have, believing that they don’t have the power to change their life.

Reaching for big goals is scary and there’s a lot of work involved but if there’s something in your life that you really want to change it’ll be worth it. All you have to do is believe right down to your core that you are capable of making these changes and you will achieve your goals. You have to jump all in and ignore any doubt you’re feeling – just keep pushing forward. If the end result is important enough to you, you will take the steps to get there and you will be successful.

Tips That Will Change Your Life:


Take complete responsibility for yourself.

Know that you are completely responsible with how your life turns out. No one is owed anything in life. If there’s something you want, you have to go after it and if you fail all you need to do is go at it at a different angle. You can’t blame people or circumstances for your situation. There have been many people who have overcome unimaginable obstacles to reach success. Once you realize that you are 100% responsible for your quality of life you’ll start making the changes you need to achieve the results you want.

Write down your goals.

Grab a pen and write down what you really want and 5 reasons why you want it. Become obsessed with your goal. Think about your goal and your reasons every day. When you do this an amazing thing will happen – without even thinking about it you’ll start taking steps that will lead to your goal and the people and knowledge you need will seem to magically appear. It’s not magic. The opportunities and tools have always been there for you but it’s not until you’re actually looking for them that they appear.  Open your mind and eyes to the opportunities, knowledge and people you need to help you achieve your goal.

Commit to the process.

You have your goal written down and you’re ready to go after it. It’s important to keep your ultimate goal in mind but don’t just focus on the outcome. There will be a process involved in getting what you want and you have to fall in love with the process because it’s what you’re going to need to be doing every day to achieve the goal. Commit 100% to the process and you’ll be successful at getting what you want.

Block out self-doubt.

With any major change, there’s going to be times that you’re going to doubt your ability. Don’t let those thoughts take up residence in your brain. When you have those moments of self-doubt just understand that it’s normal to feel this way and it actually means that you’re on the right track. Push those thoughts out and just keep moving forward. I almost completely destroyed my business because I made a decision based on fear and self-doubt. Luckily, I was able to turn it around and it turned out the be a very valuable lesson for me.

Truly believe it is possible.

More and more studies are proving just how powerful the mind is. Napoleon Hill knew this and wrote about it in his book Think and Grow Rich, which he wrote in 1937. If you’re looking for some good personal development reading you have to read this book  If you truly believe to your core that something is possible it will be possible for you. Humans respond to what the brain expects to happen, so if you expect success and honestly believe it will happen, it will happen! If you’re thinking ‘ya right, just because you believe in something doesn’t mean it’s going to happen’ than you’re in the wrong mind set. Start training your brain to believe that what you want is possible and learn how to shut down the negative thoughts. Decide what you want, know that you will achieve it and it’ll happen.

Your Life Your Way


I know that making changes is scary and sometimes it seems like it’s better play it ‘safe’, but when you think about the grand scheme of your life how do you really want that to look? Is right now good enough for you? Do you feel like you’re settling for something that’s not fulfilling? Is it worth settling for? Don’t settle for what you think you deserve, go for what you know you deserve!

No Excuses!

Excuses Suck!

I think people make excuses when they’re afraid of the unknown and really afraid to be uncomfortable. It’s normal to want to avoid discomfort but what if avoiding discomfort was affecting your health? If you’re making excuses to avoid working out and eating healthy your excuses are causing you a lot of harm. Let’s look at some common excuses and I’ll provide some solutions for you!



I don’t have the time to exercise: This is a VERY common excuse. A busy schedule can make it really tough and unappealing to fit in time to exercise but if you did find the time you’d be doing yourself a world of good. Studies have shown that working out relieves stress, depression and anxiety among other things.

Another thing to consider is this: if you don’t exercise, you’re almost guaranteed to begin experiencing the illness and disease that comes from an inactive lifestyle. You think a workout is time consuming? If you begin to experience illness due to an inactive lifestyle, you’ll have to make an appointment with the doctor, drive to your appointment, wait to be seen, possibly schedule additional tests at the hospital, and wait for your prescriptions to be filled at the pharmacy. If you develop a chronic illness, you’re going to have to do this on a regular basis – that adds up to A LOT of time! If you become ill you’re going to have to adjust your lifestyle to accommodate your illness. Why not just adjust your time now while your healthy to accommodate a healthy lifestyle that will help prevent you from developing chronic illness?

Exercise takes a lot less time out of your day than illness. Even with just 30 minutes a day you’ll be making significant changes in your health.

Some tips to fit in regular workouts:

  • Set your alarm half an hour earlier and get in a quick workout before work. People who workout first thing in the morning tend to do better at sticking to their program because there’s nothing that’s going to get in your way of that workout – you get up, you workout, you get on with your day!
  • Do a quick workout during your lunch break. Ask friends from the office to join you so you can keep each other accountable
  • Make it a new rule that you stop at the gym or do an at home workout right after work before dinner. If it’s an at home workout make sure your partner/family know that it’s your time and if they need you they’ll have to workout with you.



I don’t like to exercise: Another pretty common excuse. But ask yourself this: Do you like having no energy? Do you like having achy joints? Do you like being overweight? Do you like having to take medications to deal with illness? Give it some serious thought and think about what you dislike more – a sweat session or a life of discomfort and no energy.

Some tips to get over your dislike of exercise:

  • Find something you enjoy doing! Working out doesn’t mean you have to hit the gym and do stuff that bores you. Any activity can be your workout. Do you like playing sports? Biking? Skiing? Find something that excites you so you look forward to your workouts.
  • Find a buddy. Even if you don’t like your workout having your friend with you will make it more fun. It’s a great way for the two of you to bond.
  • Crank up the tunes!! The right music can power you through any workout! Studies have shown that when people listened to music they love during their workouts their effort level was higher.



I don’t have the energy to exercise: Did you know that exercise will actually give you energy? Sounds weird but it’s true! If you’re feeling low on energy get up and start moving around. So many of my clients tell me how tired they are before a class starts. After the class I ask them how they’re feeling and they always tell me they feel SO much better.

Some tips to get you moving when your energy is low:


  • Just move. Commit to do just the warm up. If you still have no energy after your warm-up call it a day. It’s almost guaranteed that once you start moving and start releasing some endorphins you’re going to want to stay and do the whole workout.
  • Mind over matter. Don’t let yourself even think about your low energy level. Just put your workout gear on and get on with your workout.
  • Make a commitment. Whether it’s to a friend who you’re going to workout with or a personal trainer/coach or your family and friends, if you know you have someone who’s expecting you to do your workout you’ll get it done.



The timing isn’t good. I’ll start working out when…

  • I find the right gym to join
  • I lose a bit of weight by dieting
  • The kids go back to school
  • The kids get older
  • I have more time
  • Work gets less busy
  • The weather warms up a little
  • The weather cools down a little
  • Someday…Sorry! Someday is not an actual day.

Rather than spending your time coming up with reasons why now is not the right time to start a fitness program, just start!

Give up your excuses!

Here’s what I’m asking you to do: Simply decide to stop making excuses. Decide that now is the time and you’re going to do it no matter what. Everybody has excuses for not exercising. Everybody also has very important reasons why they need to be healthy. Choose health! 

If gym schedules just don’t fit your schedule let me know and I’ll hook you up with an amazing at home program with built in accountability! You’ll belong to a group of people who are working on fitting in fitness and they’ll be your support and your motivation – I of course will be a part of this group 😉 So really…..what’s stopping you?

Body Image

How’s Your Body Image?

Many people struggle with their body image.  Did you know that about 80-90% of women and about 30-40% of men report being dissatisfied with how their body looks?

It’s not really that surprising seeing that we are bombarded EVERYDAY with messages of how we “should” look.

And there’s no escaping these messages! You’ll see them all over social media and regular media. Even our friends, family, and significant others can directly or indirectly make us feel like we need to look a certain way.

This is not something to be taken lightly. Body dissatisfaction is linked to low self-esteem, low self-worth, and depression.

What if we could change the way we feel about ourselves?  What if we didn’t allow the messages and images we see every day to affect our self-esteem?

Easier said than done but let’s try anyway.


When I first started changing the way I ate and started working out it was purely because I wanted to lose weight and change the way my body looked. Those might seem like good motivators but really all I was doing was beating myself up and I was never satisfied with my progress.

Body dissatisfaction, and negative self-talk are NOT healthy motivators. If these are your only motivators you’ll most likely fall off the fitness wagon before long and be even more miserable. I did it MANY times.

Your body is amazing and whether you realize it or not it’s always doing the best it can at any given moment. If you only accept yourself as long as you look a certain way you are not practicing self-love and without self-love you’ll never be truly happy with any ‘progress’ you make.

Do you accept yourself for the way you are?

For a lot of years I was really unhappy with myself and my self-talk was terrible. It was almost like I felt like if I wasn’t hard on myself I’d never get the results I wanted and I’d never be happy with how I looked so I just kept telling myself what a failure I was in an attempt to motivate myself to stay on track.

That was a mistake that I wasted a lot of years on.

When I finally learned to accept myself for how I was everything changed. I felt happier and more energetic. My workouts started feeling like something I really wanted to do and not something that I was punishing myself with. It freed up the mental space that was once taken up with negative self-talk so I could make healthier choices and move forward.

There Needs To Be A Mindset Shift

Instead of thinking that you need to workout and eat healthy just so you can look a certain way, change that mindset and start thinking about how you choose to engage in healthy behaviors daily because they honor and support your body. This single shift will make you feel a new sense of freedom and motivation.

When your choices come from a place of love rather than a place of negativity and frustration your life will change.

Love and honor your body and celebrate every victory, no matter how small, instead of always looking for another physical flaw that you need to ‘fix’.

Do I still have days when I find myself engaging in negative self-talk about my body? ABSOLUTLEY!

But it happens much less often, and when it does, I remind myself that my negative self-talk isn’t serving me. Then I focus on something about my body that I am grateful for, or something that my body is capable of such as my strong legs that give me the ability to teach a kickass spin class, ride Gran Fondos and carry me everywhere I go!

Focus On Health First

One thing I’ve learned over the years is that health comes first. Check in on yourself often:

How is your sleep?

Is your energy good throughout the day?

Are you more emotionally stable?

How often do you get sick?

Are you able to focus clearly when needed?

All of these things are directly impacted by what we eat and how we exercise. Unhealthy eating habits and not enough, or too much exercise will affect your health negatively in the long run.

If you’re consistently practicing healthy lifestyle behaviors your body will change if it needs to and the best part is you will feel much better because your initial intention is one of self-love and self-acceptance.

When you let go of your body dissatisfaction your workouts will be more about keeping your body strong, flexible, and mobile versus fixing your appearance. You’ll be able to focus on ALL OF THE AMAZING things your body can do and that’s what’s really important.

Your life becomes so much more enjoyable when you shift away from trying to create the “perfect body”. And guess what? The “perfect body” doesn’t exist!!! Even the people you think have the “ideal” body, struggle with their own body image. Choose to accept and love your amazing body because it truly is AMAZING and not something to take for granted.