Showing posts tagged with: balance

Wine Wednesday Words

by Emma Hammond 0 comments

Uncategorized

If I were asked what 3 things would I bring with me to a deserted island, my answer would quickly be:

  1. My husband
  2. My dogs
  3. Wine
Don't worry, I could use the wine bottle for bicep curls too..wineOver the years my enjoyment of a glass of wine has blossomed into a full blown love affair. I not only enjoy drinking a big glass of my favorite cabernet, I love learning about it. My husband & I have taken multiple wine classes to know more about the origins, grape varieties & regional differences between each & every bottle. Am I an expert? Haha no in the slightest. I'll be real, my husband would diligently take notes as I would be 100% on top of the taste testing portion. After a few pours I stopped caring so much about where the damn grape originated & mostly wondered when the teacher would stop talking & continue pouring. But that's not the point...From a solo glass to end a long work day, to a wine tasting with friends & of course a shared bottled in the kitchen while cooking with my husband, it is one "liquid calorie" I just refuse to give it up. Now it's lovely to hear the experts throwing around headlines touting the "health benefits of wine" & having you believe that nightly glass has no consequence on our body composition. However let's be real.
  1. Who only pours 4-5oz into their glass? Hello 8-10oz "glass"...
  2. How often do you have more than one?
  3. Does that glass of wine loosen you up to a few after dinner treats?
  4. What are your goals?
Quite frankly all of that sucks! I would personally kill to be able to have 2 nightly glasses of vino & not see an extra layer appear around my waistline. BUT my reality is my body absolutely holds onto extra body fat when I drink alcohol too frequently.Bummer..IMG_2045Life isn't fair...& many other expletives I could spout.But that's reality & I had to at some point accept that it was interfering with my goals.Another reason the nightly vino had to go? It interferes with sleep quality. Science backed, we just don't sleep as well post drinking. My sleep is crucial to my job, energy, workout performance & overall attitude. That right there is honestly more important then the extra albs I hold onto. So does that mean I had to break up with my true love Cabernet?Heck no! BUT I did have to learn the best way for ME to moderate my consumption in a way where I didn't feel deprived OR feel disappointed in my path to healthy living. How'd I do so?
  1. Know Thy Limits: in general i try not to drink more than 2 glasses at a time on any occasion. it's my line where I can get a little tipsy without feeling crappy the next day.
  2. Set Parameters: I say no Sunday-Thursday & that made the BIGGEST difference for me! Most week nights I had created the habit of throwing my stuff on the table, sighing out the long day as I pour a glass because I deserved it. I found other ways to de-stress such as taking the dog for a walk or making a hot cup of tea. It took practice & habit change but now it's no big deal.
  3. BE FLEXIBLE: if we have a weekday event I don't punish myself by saying "you can't drink on the weekdays". I stick to my no more than 2 glasses & usually go with only one. As I remind myself that work will come early tomorrow & I have a responsibility to my clients to be at my best.
  4. Don't Drink Crap: if I open a crappy bottle that doesn't please my palate, I don't drink it! Why waste the enjoyment on bad wine. Simple!
  5. Make it an Enjoyable Experience: I make sure I am in a situation where I sip the wine, not guzzle it. I also don't succumb to peer pressure to drink just because everyone else is doing it. Learned that in kindergarten right? Funny how we forget. I am a big girl & if I am not in the mood, I am not going to drink. Frankly anyone who cares I'm not drinking can buzz off.
Life is all about choices we make & prioritizing what matters. BUT be honest with yourself as to what behaviors might be getting in the way of all your hard work. I far to often find clients lying to themselves about some of these sneaky behaviors like the night "glass" (aka 2-3) of wine or just a few drinks with friends. Yes I know that trick from personal experience..This is another example of how food doesn't have to be the all or nothing diet mentality. Anytime I say "no wine", I fall into the weekend bender & repeat the cycle week after week. Feeling like a constant failure for not being able to exhibit more willpower. Who needs that? Instead I took a good look in the mirror to recognize my habits, behaviors & goals. Then found a middle ground that works for me!Any other wine lovers out there struggle with this like me? Shoot me a message to tell me how I can help!Healthy Balance LLC

Ditching the “have to do” by saying NO!

by Emma Hammond 0 comments

Fitness goals Habits Mindset

As i was feeling a little overwhelmed with all the things " I have to do" today, I contemplated skipping my workout out of guilt. I started listing off all of the things, people & outside obligations I "should" put before myself & for a brief moment felt like I came at the bottom of that totem pole. I'd get around to my workout (my physical & mental "me" time) after I took care of everyone else. Only IF I had anything left for myself.saying-yes
Just typing that out sounds pretty crazy right? Laundry comes before my health, physical well being & mental focus?...
 
Hmmm. Yet we all do this every single day! A lot of the problem starts with how often we say YES to everything that comes our way:
~ Yes, I'll go to this social gathering I really would rather skip.
~ Yes, I'll take on this extra project or client at work.
~ Yes, I'll sign up & train for a race I really don't want to run.
 
Now don't get me wrong, doing things for others is important. We SHOULD give back & do things outside of ourselves. I think it gives more meaning to all that we do when life isn't consumed with our own needs. BUT in order to do so we have to take care of us FIRST. I know I'm a better wife, friend & coach when I say no to another hour of TV & get some sleep. Or when I say I can't make that post-work happy hour because I want to spend my time reading a business book & unwinding after a busy day.
time-management
I took the time a while back writing down exactly how I spend my week. I constantly find myself saying I don't have time & can't get anything done I need to in order to do what I WANT to. And I mean a scary detailed breakdown:
___ hrs watching tv
___ hrs on facebook
___ hrs working (broken down into different aspects
___ working out
___ sleeping
___ reading
___ relaxation
___ relationship
___ dog time
___ household chores
___ errands
___ social activities
 
& so on. What I found was a LOT of my hours were being wasted on things I didn't enjoy, didn't empower me, weren't my strengths & obligations I should have said NO to. I then wrote down aspects of my life I wanted to focus more on because I was awesome at them or they furthered my goals or fired up my passion.
 
A business example? I LOVE coaching, working with clients & even continuing my own education. Areas I DON'T love or excel at? Finance, web design & spreadsheets. So guess what? I'm not doing that mess. I spend my time & energy on the areas I contribute to & have delegated the rest. Yes, I am fortunate I can do so in this situation but it also means saying NO to other areas. I am skipping my 2x a day coffee habit so I can afford to pay someone to take over those areas. I can't have it all but saying no to one thing opened up a big yes to another.
 
This can absolutely be applied to people, which I think is the hardest NO. We all have or have had those people in our lives that suck out a lot of time & energy without giving us much in return. Harsh? Maybe but life is short. We only have so many hours in the day, energy & mental focus to give. Taking time to evaluate if you are giving it to people that are worthy of that valuable time & resource. Sometimes that means cutting negative people out of your life or minimizing the allotted energy given towards them. But what about all the other people, projects & gifts that energy could be given to. Including yourself! self-care-cup
The most valuable lesson I have learned in the past few years is that I want to be 100% in everything I do! When I am training a client I want to be present, energized & my best self. When I am with my husband, I want my phone off. Which may mean not responding immediately to a clients texts. Or saying NO to a weekend work event because our time together is equally as important.
In smaller situations it means stop saying I "don't have time" to read, workout or cook a meal when I watch 2 hours of house hunters a night. BE HONEST! It's not to be harsh & say we can't have downtime to truly relax. But are you spending that time truly relaxing or 1/2 on the computer, phone & tv blaring. Therefore not accomplishing anything.
Long Rant Take Aways:
~ Think before you say YES or MAYBE, decide if that is truly where you should spend your valuable time.
~ HAVE BOUNDARIES! It is not selfish to say NO I can't come in early 3 days a week because that's my workout time. Define those non-negotiable self care needs & let nothing stand in the way.
~ Evaluate how you honestly spend your time. You will get much more done if you focus on one task, do it & move on.
~ Over time delegate or find more efficient ways to do tasks you don't excel at or drive you. Re-organize your day where most of it is spent in ways that empower you.
~ BE PRESENT! :)
What's one way you can re-organize "not having time" to better spending your time?