How To Maintain Your Sanity Over the Holidays

 As we head into the holiday season, the inner gremlins and binge eating Amanda of the past starts to get under my skin and truth be told, it's this WEIRD combination of excitement and giddy-ness for the holidays and FEAR of crumbling back into my old ways and starting the cycle over again. 

While I know I've made SO many incredible shifts forward and have been binge free for a year and a half, anyone who has been addicted to something knows that there are triggers that remain, and the holidays have always been a major one for me.

Holidays used to mean daily binges, a shiz ton of negative self worth and an endlessly negative and irritable mindset. 

And this year, I'm determined not to let that happen.

Do the holidays stress you out too?

I'm a routine gal 100% and the second I get out of my day to day structure, I feel a bit like a fish out of water.

The literal change of scenery can derail me and all of a sudden, I feel like I have to bend over backwards for those around me and putting myself and my health first become the last thing I think about.

Workouts go down the drain because I don't want to be "disrespectful" by taking the time to get it in.

I feel like I have to eat the food that's put in front of me, even if it's stuff that makes me feel like shit.

I push my daily self care routines to the side and find my anxiety at an all time high.

Sound familiar?

Heading into the holidays this year, I'm determined to feel my BEST, while taking time to unplug, fully enjoy myself and indulge in the festivities (and wine, duh). 

And I know that means being intentional with how I show up every single day, especially while I'm out of my normal routine.

I hope these tips help you take agency over YOUR holiday season and gets you one step closer to ending the year feeling your freaking BEST.

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TOP 3 TIPS FOR HOW TO MAINTAIN YOUR SANITY OVER THE HOLIDAY SEASON
 

1. Get your workout in first thing, every damn day

I don't know about you, but I'm a raging bitch when I don't get my workouts in. And when I'm dealing with the added stress of being away from home, dealing with all the family drama (and love!), taking that time for me first thing is SO KEY to keeping my anxiety at bay and starting my day on a positive note.

So set your alarm, lace your shoes up and get your sweat on.

I'm planning on rocking out a 21 day badass at home workout program that doesn't require any equipment and are only 30 minutes in length so I can get it done quick, no matter where I am!
We're in this together!!!!

2. Set boundaries

Unless you have decided to rock the holidays solo this year (in which case, go you!), you are going to be around family a bunch -- and probably some family members you don't see very often and possibly don't get along with.

Setting boundaries around what you will and will not do is huge, and even more than that -- communicating those boundaries to your family is KEY so that they can respect your needs.

For example: When I'm with my in-laws, they know that discussing politics is off the table because we have diametrically opposed beliefs and it does neither of us any good discussing it.

If you experience something similar with your own family but haven't set those boundaries yet, before the holiday season starts, be sure to sit down with your family and explain that you want to have a wonderful time together and that out of respect to you, you ask that they refrain from discussing anything under the political umbrella while you are together.

This goes for anything else that are boundaries for you.

You don't have to put yourself in an uncomfortable situation and just "handle it". You have a voice! So share it and allow the people in your life to rise up.

Setting boundaries is something I only recently started practicing and it's been a complete game changer. I know it can feel scary to put yourself out there and set a boundary with someone else, but I promise you, it is SO empowering to do -- and mutually beneficial! 

Can you imagine a world where we were all clear about our boundaries? Let's start a movement.
 

3. Put time aside for JUST YOU

The best piece of advice I ever received from my coach was to take at least 15-30 minutes a day for time just for ME.

Whether it's getting up early and pouring into my journal or a personal development book or taking my dog for a walk to clear my head, that "me time" is SO important amidst the hustle and bustle of all the social events, dinners and commitments this time of year.

And don't tell me you can't find 15-30 minutes for yourself. Schedule it out if you have to but make it happen. It'll change the game. 

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And there you have it!

Let's rock this holiday season feeling our best.

Are you with me?

Xo Amanda 

My 3 Top Tips On How to Deal with Stress

Does this sound like you?

Every single day.

You're feeling overworked. Busy.
Running out the door. Looking for your phone/keys. Leave your lunch on the kitchen counter.
Work all day.
Trudge home in traffic.
Grab a glass of wine. Make dinner.
Cuddle on the couch. Netflix.
Go to bed and do it all over again.

 

My day looked like that for years. 
 

And I will never forget what my mom said to me a few years back...

She said: "You have to slow down or you're going to burn out." 

And she was right.

And of course, like the stubborn gal I am, I didn't listen.

And I burnt the fuck out.

This isn't something I've had the courage to share until now (and to be honest, I'm not quite sure where I'm finding the courage to do it now, but it's happening and girl, I'm gonna go with it...) 

STRESS.

Such a little word but such an overwhelming feeling, am I right? And for some reason, people just DON'T talk about it. If I were to sit down and ask you right now if there's anything that's stressing you out in your life, chances are your answer would be a resounding YES.

And if not, holy shit girl congratulations for being an amazing amoeba -- this blog post probably isn't for you (although feel free to hang around, you're still awesome in my books). 

 

So why why why do we just not talk about it?

We've been taught to hide our stress. Keep our anxieties at bay. Put on a mask and "just deal with it". And while I'm all about keeping positive, I am also about being REAL and honest, and that includes the shitty days -- because YUP, you guessed it, stress is something I deal with all the fucking time. 

For YEARS I felt paralyzed by stress. I mean, I would get stressed out at the tiniest things -- if a dish was left in the sink for longer than an hour, if there was any form of traffic when I was driving, if situations didn't happen EXACTLY how my mind imagined that they would. 

I once removed myself from my own 14th birthday party because my friends didn't wanna watch Bring It On 2...(when my best gals remind me of this, I can't help but laugh now but at the time, I was PISSED.) And let's just say, that added stress that I kept imposing into my life...well, it kept up for a LONG while.

I was a bundle of stress and it was affecting so many areas in my life. 

My control freak tendencies got the best of me and for a while, I got so overcome by all of that stress that I started having panic attacks. I literally made myself sick because I couldn't give up my control over shit. I became the girl I always was so frustrated by -- the negative nancy who would spend her days complaining about the littlest things and putting more energy into the every day bullshit than the GOOD.

Sound familiar?

While my schedule may look a whole hell of a lot different than it did then, I still lead a busy life. And what I've learned along the way is the importance to find ways to slow down and find some grounding amidst the busy.

Because let's be honest, you were not put on this Earth to spend your lifetime running around like a chicken with your head cut off and feeling endlessly anxious and overwhelmed.

MY TOP 3 TOOLS FOR DEALING WITH STRESS:

1. THE BRAINDUMP

This is a journaling technique that I adopted when I read the book The Artists Way and while I don't implement it every day anymore like I used to, on days when I'm feeling particularly anxious, it's a lifesaver.

The idea? As soon as you wake up in the morning, before you do ANYTHING, grab a journal and a pen and just write down anything and everything that's in your head. Don't edit. Just WRITE.

Light a candle, curl up in a blanket and treat this as your ME time.

Morning times doesn't resonate with you? Do this before bed to get rid of all of the BS chatter making it tough to fall asleep. 

2. MEDITATION

Honest? I was super turned off by meditation for years. I always felt like I wasn't doing it right and that I just couldn't sit still and quiet my mind the way I was "supposed to".

But once I shifted my perspective on it and gave it a chance, it did WONDERS for my mental health.

My best tip is to treat it as a PRACTICE. You're not going to be able to quiet the chatter but can you breathe through it? You are intentionally creating space for YOU and that is SO powerful! Celebrate that.

I recommend starting off with a guided meditation -- my personal favorite is a free app called CALM. Try out their 7 days of calm to get started and see how you feel!

3. THROW YOURSELF A DANCE PARTY

You know I had to add something goofy in -- I can't help it!

But for real, when you're feeling suuuper stressed out and funky and in your head, the best thing you can do is to MOVE YOUR BODY.

You know I'm all for a good sweat session, but if you can't muster up the time or courage to push play for 30 minutes and sweat it out, throw on some of your favorite tunes (my personal go tos are 90s boybands and disney belt fests) and DANCE YOUR HEART OUT.

And there you have it. 

What's your favorite of the 3 tips? Share in the comments!

Xo Amanda

23 Ways To Show Yourself Some Love

There are 23 days until Thanksgiving. A time when we express our GRATITUDE to those around us and give thanks.

The spirit of Thanksgiving is such a beautiful thing, and while I'm all for living in gratitude and showing the people in my life how much I care about them, I find that this time of year is when I have the hardest time showing MYSELF love and gratitude.

So this holiday season, I want to empower you to not just show up for those you love, but your YOURSELF TOO. 

Don't know where to start? Here are 23 ways you can show yourself some love this month -- check off a few of them this week! You deserve it.

1) Start your morning with some cozy journaling time. Light a candle, make some tea and just BE!

2) Rock out a face mask -- my favorite is the magnaminty from LUSH. 

3) Read a book -- here are my top 5 fave self care books!

4) Choose a word of the month that lights you up. I do this every month and it's SO empowering. My word of the month is PLAYFUL. What's yours?

5) Grab a gal pal and go to a yoga class at a studio near you.

6) Create a vision board! You can make a poster board version or make on online -- like this one! I used the website Canva. 

7) Bake a treat for your coworkers -- how about these cookies?

8) Go for a walk and just be with yourself. No phone. No podcast. No music. Just you, your thoughts, and the crisp fall air.

9) Adopt the mantra FOOD IS FUEL and be mindful about the food you're eating.

10) After a glass of wine, switch to kombucha. JUST as delicious and won't leave you rocking a headache the next day.

12) Facetime a gal pal you haven't talked to in a while

13) Get a haircut! Or better yet, switch up your hairstyle! Why do we always put this on the back burner when it makes us feel AMAZEBALLS?

14) Spend a day completely unplugged.

15) An hour before bedtime, turn your phone on airplane mode and don't turn it back on until after your morning me time!

16) Try a new recipe -- like this healthy pad thai! 

17) Buy yourself some flowers.

18) Play with your pup (or steal a friends for a day!) and soak up their playful, snuggly energy.

19) Have a mid-day dance party. 

20) Make a list of 10 things you love about your body, right now.

21) Say no. Self love is all about bringing more positive energy into your life. So stand up for yourself and say no -- it'll allow you to say yes to things that actually raise your vibes instead of putting time into things that don't! 

22) Press play on a workout that makes you feel AMAZING from the inside out. 

23) Invest in something that will help you grow into your best self -- a fun class, workshop, workout program, anything!

Let's commit to showing ourselves some LOVE this month, ok?

Who's with me?

Xo Amanda 

Love letters to my former selves

If you could go back in time and speak to your former self, would you?

I would. And I would have SO much to tell her.

I had an amazing childhood. I've had a pretty awesome life, all things considered.

From the outside, life can often look pretty picture perfect.

Hell, as a recovering perfectionist, I MADE it appear that way for YEARS. 

As so many of us do.

But what you so often don't see are the struggles and hardships others face -- because let's be honest, EVERYONE goes through something hard. Period.

If you don't, you're a robot and this post isn't for you.

Growing up, I WAS happy. I had an amazing family, wonderful friends and I was constantly doing things that lit me up: choir practice, rehearsing for shows, soccer, volleyball, planning volunteer events to raise money for charities, working my butt off to do well in school -- I was the epitome of the perfect daughter/student/friend/you name it.

But what most people didn't see was the stuff I hid behind closed doors.

The bullying. The body shaming. The emotional eating. The dieting. 

Dear 8 year old Amanda:

It doesn’t matter what those girls in your ballet class say or think. “You don’t belong here”, she said. Those words. They impact you in ways you never imagined. And while you may have stopped dancing for 10 years because of it, guess what? You freaking DANCE now. It may have taken time, and a whole lot of coaxing on behalf of your friends, but you belong anywhere you decide to belong. Period. The only person that decides your path is YOU.

Dear 10 year old Amanda:

Yelling at Mom about how nothing fits in the dressing room at the Hudson’s Bay Company isn’t going to make you feel better. She’s trying to help, because she LOVES you. And hates to watch you tear your body apart with your words. You may not be skinny like that popular girl in your class, but that doesn’t mean you’re not beautiful just the way you are.

Dear 13 year old Amanda:

I know you’re hurting. I know you don’t understand how anyone could be so awful as to literally throw rocks at you and call you ugly. I know you feel alone and scared but this? This will make you stronger. This will allow you to resonate with other women who have also been bullied and will open your heart up to a beautiful vulnerability that helps OTHER women heal. And THAT is a beautiful and powerful thing.

Dear 19 year old Amanda:

Hearing the words “you’re as big as a mac truck” from someone who supposedly loved you isn’t easy. And I know you can’t recognize it now, but this will be the thing that triggers your negative relationship with food and binge eating habits. YOUR WORTH is not dictated by another person's opinion of you. Your sadness will not be solved by an entire pint of Ben & Jerry’s ice cream. And those words? They don’t define you -- all they do is shed a little insight into the BS world that person is projecting onto you.

Dear 21 year old Amanda:

This is the year it hits you. The year you realize that you actually look the way you never thought you would. You've somehow gained 30 lbs in 2 years without realizing -- what apparently happens when you're in college and have a disordered relationship with food -- and when you see that picture from your trip to Greece, you break down and cry. I know you're feeling helpless right now but this is the beginning of you finding your LIGHT, and while it may not be an easy road the next few years, it's going to make you stronger and have the experience to help so many women find a consistent, balanced and JOY-filled relationship with exercise and food. 
 

Dear 23 year old Amanda:

Working out 2 times a day and eating only brussel sprouts for dinner is not sustainable. You’re going to finally lose the weight you’ve been telling yourself you needed to lose to be happy. Actually, you’re going to get so skinny that your friends start telling you they’re concerned, but you just don’t see it. But you know what? Over-exercising and existing on bird food and cleanses?  It’s not going to make you feel GOOD. It’s only going to exacerbate your emotional eating, negative self talk and mental health. Only when you are FUELING yourself from the inside out and using fitness as a way to feel STRONG will you find your groove and feel ALIVE and CONFIDENT in your own skin.

Dear 24 year old Amanda:

I know this year has been CRAZY for you. You’ve been prepping for a wedding, bought your first home, and spend your days working 7 day jobs. You are going to burn out. And feel overwhelmed and exhausted. And you know what? That will lead you to the BEST decision of your life. Sometimes we have to hit rock bottom to see the light.

My darling Amanda.

You are the STRONGEST, most COURAGEOUS woman I know.

 

You may not know it now, but these struggles? They don't define you.

And while in the moment, they felt HARD and IMPOSSIBLE to get through.

You did. You made it through.

And almost 3 years later, it's led you to such a beautiful life.

A life with a marriage that is far from perfect but gives you SO much joy every single life.

A life by design that YOU have crafted that genuinely lifts you up.

A positive relationship with food, exercise and your body.

And through it all, you've developed the COURAGE to share your story & maybe, just maybe, the work you do will make a dent in the world.

Give women a safe space to grow into their best selves.

And THAT is something to celebrate.

Xo, your future self.

Top 5 Personal Development Books for Beginners

Let's face it.

We aren't born to be 100% confident, energetic, and instant masters at what we do.

We know we have to take care of our physical bodies by eating right, working out, getting sleep, etc etc but we don't really talk about how we need to take care of our mental and emotional selves.

The more you learn about yourself, the more you'll be able to understand your quirks, strengths, and capacity for dealing with life, and it's so important to work on our mindset every single day.

Have you ever felt like you're stuck, spinning your wheels, in a life rut?  

It's probably because you haven't been challenging yourself on the inside. If you don't put work into your emotional and spiritual growth, you're going to stay stuck.

Whenever you're going through change in life, whether that's losing weight, starting a new job or relationship, or moving to a new city, it's important to grow and evolve on the INSIDE. If we don't match our inner growth with our external growth, we're never going to feel satisfied with our accomplishments or like we're "good enough."

You can only go as far as you grow. Your success in life will always be limited by your confidence, skills, and level of self-awareness.

Personal development is heavily encouraged in the Beachbody world, but I think it's important for everyone, regardless of what you want out of life! 

Putting myself on a mental/emotional "diet" of personal development books and podcasts over the past year has helped me deal with my perfectionism, anxiety, and low self esteem. I'm still a work in progress but I've learned so much, and helping other women get to know themselves is now my purpose in life.

Today I'm sharing the five books I started out with that had the greatest impact on my life!

 Sidenote: Just because these are my personal recommendations doesn’t mean they’re the right books for you. I’m a 25 year old female who’s building her own business, working on her acting career, chasing her dreams, and working to overcome self doubt, anxiety and perfectionism. If you’re similar to me and, chances are you’ll benefit from these books too!

Big Magic by Elizabeth Gilbert

Yup, the author of Eat Pray Love is at it again. And I think this is her piece de resistance, especially if you’re an artist or creative entrepreneur. In this book, she dives right into how to release your fear so that you can show up for yourself in your creative life.

What I learned from Big Magic:

That fear is a NORMAL part of the creative process. And that you can either let the fear stagnate you for moving forward OR you can choose to move forward in spite of the fear. To use it to propel you towards the artistic and creative path you crave.

Quotable quotes:

“ Do whatever bring you to life, then. Follow your own fascinations, obsessions, and compulsions. Trust them. Create whatever causes a revolution in your heart. The rest of it will take care of itself.” 

“You can measure your worth by your dedication to your path, not by your successes or failures.”

“What would you do if you knew that you could not fail?”

“Don’t let go of your courage the moment things stop being easy or rewarding. Because that moment? That’s the moment when interesting begins.”

You are a Badass by Jen Sincero

The title of this book says it all. If you’re looking for a book that will empower you with confidence and ultimate badassery, this book is for you.   

What I learned from You Are A Badass:

To not take yourself so goddamn seriously and that you CAN do whatever you put your mind to. Her tough love, no BS approach really hit home with me and made me realize that so often, I trick myself out of doing these really huge and exciting things because I let that inner mean girl (or as I like to call her, my inner shit talker) tell me I’m not good enough. Eff that. You are. End of story.

Quotable quotes:

“It’s just as easy to believe we’re awesome as it is to believe we’re giant sucking things”

“There will never be anyone exactly like you. You were given special gifts and talents to share with the world, and even though everybody has special gifts and talents, nobody will use theirs quite the same way you do. You have a way of being in the world and a perspective that’s unique to you. You are kind of a big deal.” 

“What if you had the audacity to leave your excuses and your shame about wanting to be huge and fabulous behind and really went for it full-on anyway? What if you decided to do the most outrageous, most exciting thing you ever dared fantasize about, regardless of what anyone, including your terrified self, thought? THAT would be living.”

The Slight Edge by Jeff Olson

Can you tell I favor female personal development authors? Sometimes you have to throw some masculine energy into the mix, and The Slight Edge is a MUST-READ for anyone.

This book is about how we can turn simple daily actions and behaviors into long-term success. It's all about starting where you are, with what you already know, and slowly but surely making baby steps towards your big shiny goals. In a world that tells us to expect instant results, it can be really discouraging and frustrating to work towards a big dream or goal that will take patience and time, and it’s easy to get derailed from our vision. I love this book because it reassures us that it’s not about big massive leaps...it’s about the little things we can do to keep us moving forward.

 What I learned from The Slight Edge

The Slight Edge taught me how to shift my own definition of “success” and gave me a lot of confidence.

 Quotable Quotes:

 “You already know how to do everything it would take to make you an outrageous success. All you have to do is keep doing the things that have gotten you this far.” 

“Successful people fail their way to the top.”

“Success is a process, not a destination. It’s something you experience gradually, over time.”

“Happiness isn’t some big thing you pursue, not something you chase after. It’s something you do.” 

“Don’t try to figure it all out. If you want twice the success, double your rate of failure. You start with a plan, then go through the process of continuous learning through both study and doing, adjusting all the time like a rocket ship on the way to the moon, of track 97 percent of the time.”

The Desire Map by Danielle LaPorte

The Desire Map is about leaning back and letting your values and core desired feelings take the lead. It’s about a creative, soulful approach to success and goal setting.

Whenever you start freaking yourself out or feeling overwhelmed and intimidated by your own plans and goals,the Desire Map is like a sigh of relief that will remind you you’re already good enough, and exactly where you need to be.

This book is half inspiration, and half workbook that will guide you to discover your own Core Desired Feelings, and then help you create a plan to manifest those feelings in all areas of life.

What I learned from The Desire Map:

That getting clear on how we want to FEEL in our life is essential for making decisions in our lives.

Quotable quotes:

“Wanting more for your future is not a betrayal of your present or past.”

 “Awareness is realizing that our life could always be better. Growth is doing what it takes to make it better.”

 “When you respect the darkness within yourself without any guilt trips, you’re becoming truly free.”

“Goals can perpetuate overplanning, and overplanning kills magic and possibilities.”

“You can ease up on yourself without shrinking your dreams.”

Mastering your Mean Girl by Melissa Ambrosini

Mastering your Mean Girl is a no BS kick in the pants read that will help you make a plan for creating your own version of a kick-ass life — one that’s “wildly wealthy, fabulously healthy, and bursting with love” and where your mean girl won’t dictate your life anymore. This is a must read if you’re ready to let go of your Mean Girl, take action and start living the life of your dreams.

 What I learned from Mastering Your Mean Girl:

How simple shifts in perspective can be so transformative on your mental health.

Quotable quotes:

“In order for you to be the best, happiest, shiniest version of yourself, you need to fill yourself up first so that you are overflowing and bursting with love.”

 “There are no mistakes, just opportunities for evolution. Choose to see every ‘mistake’ or ‘failure’ as an opportunity for growth.”

“I move because I love the way it makes me feel. Not because I hate my body and want to fix and change it.”

A few tips on using personal development

If you’re anything like me, you’ll be tempted to binge on personal development, but it’s important not to let your “all or nothing” mindset take over. 

A good goal that will keep you moving forward at a steady pace is to read one PD book a month

That will give you motivation to actually finish reading it, and you’ll also have enough time to absorb and process what you’re reading (We actually do this every single month in our free Live On Purpose Community so if you haven’t joined this badass high vibing tribe, what’re you waiting for? Hop on in and soak up the looove!)

Sometimes I check PD books out of the library, but I prefer to buy them because I treat them like a workbook. You want to be able to highlight, underline, scribble notes and breakthroughs in the margins, and constantly be asking yourself "how can I apply this?".

I also love going back and re-reading my favorite books, because you’ll get something new out of them as your life evolves and changes. It’s fun to go back and see my previous notes and take-aways, and how I’ve been able to implement them into my life (or not!)

I encourage you -- nay, I DARE you to try one.

One of these books is probably standing out to you right now so just listen to your heart and pick it up

 

xo Amanda

How To Overcome Emotional Eating

                                                                                                                                                    Photo by Kara Evans Photography

Hey hey hey, ma lady!!

We're knee deep in our Live Your F*ck YES Life challenge in my corner of the universe and the energy is on FIRE. We're virtually sweating our booties off together every day, rocking out a killer meal plan and cheering each other on and I couldn't feel more PUMPED UP. If you’re one of the gals in our group -- know that I appreciate and freaking love you more than you know! (For more deets on what my monthly health & fitness groups are all about -- click here)

The last couple of weeks, we’ve been talking a lot about a topic that’s near and dear to my heart and I thought it was high time I shared this on the bloggity blog because I have a feeling it’s something you struggle with too.

 

What am I talking about? EMOTIONAL EATING and SABOTAGE.

You start a new program or nutrition plan super strong and motivated, and then by Day 3 you have a stressful day, come home, raid the pantry and eat everything in sight. And then you throw in the towel because “you may as well just start all over again”.

OR

when you've been eating healthy all day and then someone brings donuts to the office and you can't stop the sugar monster.

OR

you let work or family stresses get to you and you eat to numb out.

And then you feel disgusting. You stare at the mirror and you hate that you hate your own reflection, and you are so freaking tired of never been strong enough to really commit to something and rock out the healthy happy LIFESTYLE you want so badly.

Sound familiar?

Or maybe it's another version of the same story.

Just replace food with your job. A relationship. Any area in your life where you want to see a positive shift take place.

First of all, girlfriend, I want you to know that YOU ARE NOT ALONE.

We all struggle with this. With the feeling of letting ourselves down. Of not feeling good enough. 

But can I tell you a secret? A shift in perspective that made all the difference for me on my journey?

Beating yourself up for failing at something is a sign that you CARE about yourself.

It means you WANT to succeed. That you care about yourself enough to actually want to make those positive changes in your life take hold. 

Which means, while you may not have been able to get there yet, you CAN. And you WILL.

It's just going to take some dedicated work, some accountability (‘cause shit, don’t we alll need that!) and a lot more time than your inner mean girl thinks it should. ‘Cause giiirl, I know you’ve been should-ing all over yourself.

---

So, how do you start to overcome this and take some positive steps forward?

Here are my top 3 tips to getting started:

1. Get curious. Awareness is the first step towards positive change. So pay attention to yourself. What are your habits? What are you saying to yourself? When do you tend to emotionally eat?
2. Show yourself LOVE. Getting aware is such an important step for being able to take action, but it can also be tough to admit these things to yourself. So be KIND to yourself. And remember, YOU have the power to change anything and everything in your life in an instant. And showing yourself grace while you slowly take positive steps forward is KEY to being able to achieve what you want. It’s not easy and there will be days when you catch your mean girl coming to play and THAT’S OKAY. That’s part of the process and something we all deal with ;)
3. Speaking of that, whenever you catch your mean girl popping up, ask yourself “what would I say to my best friend if they were going through this situation?” Quit letting your inner mean girl take the reins and let your LIGHT shine through, not just to others in your life but to YOU TOO!

You are more powerful than you know. And if you do the work, I promise you, you will start to see the LIGHT inside of you shine in ways you never imagined possible.

I believe in you. 

It’s time to start believing in yourself too ;)

Xo Amanda

P.s. Interested in seeing more shizzz like this and jumpstarting your emotional eating healing process and finding FOOD FREEDOM? Click the button below to snag your FREE Busy Babes Guide To Healthy Living & get weekly love bombs to your inbox!

Growth is the key to happiness

Today, I want to talk to you about something that has been on my heart lately:

GROWTH > GOALS.

A couple of weeks ago, I had a two hour special team call all about personal development, goal setting and how to get out of your own way and it was amazing. The fact that I actually WANT to work on a Monday night still blows my mind, but I guess when you love something so much, it never feels like work, am I right?

Anyways, in my corner of the Universe, we've been talking a lot about Goals. And how depending on how you approach them, creating goals can either be super effective and wonderful OR it can end up making shit a whole lot worse in the long run.

I used to be a HUGE goal setter. I would make bucket list after bucket list. And when I look back on it, it caused me soooo much anxiety.

WHY? Because I would have the SAME things on my list for YEARS. I knew what I wanted to do, but never actually did it.

So, I want to share with you how I've shifted my mindset surrounding GOALS and how I've actually been able to take ACTION for the first time in my life -- all in just 3 simple steps:

STEP ONE: WRITE IT DOWN

You can't just claim to want it in your head. You need to put it on paper for it to actually feel REAL.

So I want to challenge you to envision for a minute -- What do you dream about? Pick a dream, any dream. Your dream job. Dream marriage. Dream house. Write it down and describe it in just a few words. Now do the same thing 3 times until you've listed 3 separate dreams.

GREAT. Once you've done that, now add 2 descriptors that will make your dream more concrete: what and when.

Here are mine:

1. Go on a yoga retreat in Bali before I'm 30.

2. Be living 100% debt free and have the freedom to live my life 100% on my own terms by the time I'm 30 by building a heart-centered, thriving, stable and values driven business as Beachbody Coach.

3. Perform at the Stratford Festival of Canada as a lead in a Shakespeare play by the time I'm 35 years.

STEP TWO: LOOK AT IT EVERY SINGLE DAY

Chances are, you've written a bucket list, put it away and never looked at it again. Can you even remember what you put on there? I bet not.

So why is it so important to actually LOOK at it? Well, you may not believe in the power of manifestation (I didn't either), but from a gal who's been doing this for over a year, trust me when I say, this shit works. Surround yourself with your goals. Your subconscious needs the daily reminder to be able to actually bring it into your life.

As Jeff Olson says: "Having your dreams concretely spelled out, on paper, in the most vivid and specific terms possible, and with a very tangible, concrete timeline, provides you with an 'environment of Yes!' for your goals, dreams and aspirations."

STEP THREE: START WITH A PLAN

But here's the trick. Don't be STUCK on making that plan come to fruition.

So often, we make a plan and we almost force things to go down the way we want it to (read: think it should.) And I want to propose something different.

Yes, start with a plan. Because ultimately, until you actually START, you're not moving forward. But be OPEN to the fact that whatever plan you actually start with will not be the plan that gets you there in the end.

I know this may sound confusing but here's my thought on all of this: there is no perfect way to do something. I mean, by definition, there can't be, because a plan is not getting there -- it's only your jumping off point. And THAT is why you need a plan. Because if you don't have a starting point, there won't be any jumping off happening at all.

As Nike says, JUST DO IT.

What are your 3 goals that you came up with during this exercise?

Share in the comments below! I'd love to keep you accountable.

I hope this helps you on your journey to GREATNESS.

Know that I believe in you. You are so so capable of being everything you want to be & more. Of not just wishing for those goals of yours to come true but to actually make them happen.
 

And if you wanna chat more about this shit, I'm always just an email away. I LIVE for this shit. And I wanna help you succeed and live your wildest dreams -- because you are so freaking worth it.

Xo Amanda

Oh and p.s. haven't signed up for my weekly love bombs and freebies yet? Whatchya waiting for!!!  Get the goods here!!!!!!!

5 Steps to Loving Yourself From the Inside Out

I've been digging deep lately into the topic of Self Care and it's been a GAME CHANGER for me.

You guys, I used to think that self care was a load of BS, but let me tell ya, when I intentionally make time for the things that light me up, I am in a freaking AMAZING place and even the worst of days don't affect me the way they used to. It's pretty amazing.

When I first started out on my journey to self love, I didn't really know where to start. I thought self care meant Netflix and chill and taking a bath after a long day with a glass of wine.

And don't get me wrong, there is a time and place that all of the above (I spent last night doing JUST that and it was epic), but self care is so much more than that. It's about intentionally spending pockets of your day doing the things that make you feel amazing so that you can show up for the rest of your life (ya know, work, relationships, the works!) in a way that is 100% YOU. 

No more burnt out, overwhelmed, stressed out BS. By implementing these 5 main things into my life, I have been able to completely remove the overwhelm and spend even the busiest of days feeling grounded, inspired and empowered.

And no, it's not magic. Although you KNOW I'm still waiting for my letter to Hogwarts. ;)

This shit is REAL. And things that you can start putting into your life right freaking now. Because you freaking deserve to love yourself from the inside out, girlfriend. So let's get to the good stuff.

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1. GET YOUR SWEAT ON

I don’t know about you, but my workouts are a HUGE part of my self care practice -- I’m a ragin’ biotch without my endorphins. Anyone else feel me?

But for a long time, I wasn’t making my workouts as priority in my life.

How many times have you skipped your workout because you’re “just too busy” to get it in?

If you aren’t all raising your hand right now, YOU LYIN’. (Ok, I kid, I kid) But for real, I know I used excuse after excuse all the time...

“I just don’t have any time during my crazy day to get my workout in” OR “I’ll go to the gym tomorrow after work” OR “I’m just too dang tired.”

Look, I get it. I hear you, loud and clear. I’ve been there! And I get that going to the gym or that hot new Spin class can take two hours out of your day, and that stinks (and is honestly freaking exhausting). But here’s the thing: You don’t need hours out of your day to get a good workout in. Hell, I don’t even remember the last time I did a workout that lasted longer than 30 minutes. (I'm always just a message away if you're looking for some amazing workout options!)

So, girl, get at least 30 minutes of exercise in! YOU CAN GET IN THIRTY MINUTES.

Let’s BUST those “I’m too busy” excuses and GET IT DONE. If I can do it, so can you ;)

2. FUEL YOUR BODY WITH WHOLE FOODS

I will say this shit again and again until I'm blue in the face -- diets don't work. Calorie/macro counting is triggering and exhausting. And you DESERVE to never feel restricted in life.

The answer? Whole foods and portion control.

Because of these tools, I'm now living a balanced life where I'm fueling my body with food that is ACTUALLY good for me (and not a raging starving biotch in the process -- because let's be honest, that's exactly what I was when I was on the yo-yo diet cycle of death *cringe*)

Want a sneak peek into a day in the life of eats with Amanda? Check it out here!

3. FOCUS ON POSITIVE SELF TALK

I don't know about you, but for soooo long, I would spend every morning looking at myself in the mirror and focusing on what I perceived as "bad". I would suck in my stomach in an attempt to make it flat, stare at my thighs and wonder why they couldn't be smaller & just blatantly make myself feel unworthy and unattractive.

Have you ever felt this way before? 

I cannot tell you how IMPACTFUL positive self-talk has been for me. It is not going to happen overnight (and those thoughts will continue to happen because, hey, we're all human and that inner shit talker is a fiery biotch!), but if you can implement some of these tips into your day, I cannot tell you how much it will change the way you view yourself.

MY 3 BEST TIPS FOR POSITIVE SELF TALK:

• When you look in the mirror, focus on what you DO love, not what you don't.
• Do something that makes you feel on freaking fire. Rock a workout. Throw yourself a dance party. Get out of your head and into you body!
• Quit the comparison game. I know you do it. We all do. If you are following people on social media that trigger you, stop following them. Or better yet, remember that you don't know their story or how they got themselves to look the way they do. Celebrate your own personal victories and remember that we're all on our journeys -- and where you are right now is exactly where you're supposed to be.

4. GET YOUR SILLY ON

Ok girlfriend, you KNOW that I’m ALL about a giant goofball and seeking JOY every single freaking day. So this clearly had to have a bullet point on it's own :) 

As we grow up, gain responsibilities, stressors, obligations and what not, we lose our sense of PLAY. Remember that unbridled freedom we felt as kids? Freedom to laugh to our hearts content (or until milk came out of our nostrils!), freedom to act like FOOLS and not be worried about other people judging us, FREEDOM TO JUST BE!

I want to challenge you to be SILLY. I feel like so often in life we are “required” to take ourselves seriously and while it is important to do so at times, I think connecting with our inner goofball is NECESSARY for the soul. And this goes for your workouts too! Sometimes I find myself attempting a move and just flat out FLAILING. Anyone else? I used to get so frustrated with myself when I couldn’t “master” something, but I’m working on just keeping on keeping on and learning to LAUGH at myself because, let’s be honest, if someone was watching us during our workouts, I’m sure they’d be giggling right along with us.

MY FAVORITE WAYS TO BE SILLY:

• Jammin' out in the shower to my favorite song and SANGIN' at the top of my lungs!
• Playing with my pup
• Sending rah-diculous pictures to my besties!

5. CREATE A SELF CARE BASKET

This is something I did for myself when I started my journey to self care a year ago and it was SO freaking impactful.

So what exactly is a Self Care Basket? It's a basket/box (you can use a shoebox or whatever you have lying around at home!) that you fill with things that make you happy. That make you light up inside when you see it. A box that you can go to for a little self love when you’re feeling those negative thoughts and feelings come your way.

Have FUN with this challenge. Find things around the house // Go to the Dollar Store or Target or TJ Maxx for affordable options! 

And most importantly, I want you to be really intentional with this. What makes me happy is probably different than what really lights YOU up. So really ask yourself, what are the things that make you so freaking happy you could burst ;) 

Here's what I came up with for mine!

And there you have it!

My favorite 5 things to rock out my self care routine!

Which one are you committing to start implementing into your routine this week? Share in the comments below!

How to Choose Joy On Terrible, Horrible, No Good, Very Bad Days

Anyone else used to be obsessed with that book growing up? I would make my Mom read it to me over and over and over again. I just loved Alexander's super red hair and freckles!!...Maybe that explains why I've always wanted a little kid with bright red hair...ha, I can't believe I'd never considered that!

Okay, I digress. But fo realz. Whether you know that book or not, if you've been on the planet for more than a minute, chances are, you've had a terrible, horrible, no good, very bad day.

You know the one. Where everything just seems to be against you. You spill your coffee in the morning, rip your favorite shirt, miss the train, send an email to the wrong person, get yelled at by your boss, burn dinner and when you go to sit down to watch this week's episode of the Bachelor, realize you've forgotten to DVR it. Or maybe you are just feeling a general lack of faith in humanity with the going ons of the world lately. And chances are, if you're anything like me. you've spend the whoooole day listening to Adele (#bestsadmusicever) and complaining to your friends about your shitty, shitty, day.

Sound familiar?

I used to have more days like this than I'd like to admit. I would sit and sulk in my frustration. And let me tell ya, I was not fun to be around. 

I've been reading The Universe Has Your Back (a really fantastic book all about fear)  and something she emphasizes is how the energy you intentionally put out into the world directly affects your mindset. In other words, how you FEEL every single day is entirely up to you.

This is a concept I used to have a really hard time grasping -- I mean, I just couldn't get it... What if someone was being rude to me? Or traffic was THE WORST and it took me an extra 30 minutes to get home.  Or what if I had a terrible, horrible, no good, very bad day like the one I just shared? Those things would obviously make an impact on how my day went... I would CLEARLY feel frustrated, upset, irritated and annoyed if any of those things happened to me, right?

Well, that's what I used to think.

But here's what I've been learning, and what I want to empower you to consider:

You are 100% made up of the decisions you make.

Sure, you can't control the things that you'll come up against throughout your day, but you CAN control how you respond to them. You can choose to lean towards JOY instead of fear, doubt or frustration.
 

"Your decision leads you to experience joy in a seemingly joyless situation" - Gabby Bernstein

Let me guess...you're thinking "ok, ok, it SOUNDS easy and all, but how do you actually put it into practice?" You know I wasn't gonna leave you hanging like that. I gotchu, girl ;) 

So here are 3 of my favorite tools on how to CHOOSE JOY on even the worst of days:

+ Focus on how you WANT to feel and get clear on your VALUES

If I were to ask you the question: "How do you want to feel every single day?", what would you say? For example, I would say: Joy-filled, ease, connected, grounded, free and strong.

And further, what are the things that you do/have done that help you feel these things? For example, some of the things that I do to connect to these feelings are: throwing myself a dance party, getting a workout in, calling my mom, practice yoga, meditate, journal, play with my pup , share my story in a blog post, have a work date at a coffee shop, snuggle with my hubby etc.

Brainstorm and journal it out and see what you come up with!

+ Recite an affirmation that is in line with your values

I know this may sound hokey (and trust me, until recently, I thought all of this was a load of bullshit), but I've been incorporating affirmations into my morning rituals for the past month and it has been a GAME CHANGER. 

My current favorite go-to is from a book called the Big leap (check it out!): 

“I expand in abundance, success and love every day as I inspire others to do the same.”

Before I start my day, I spend 5 minutes saying this out loud and breathing it in. This hasn't been something that has come easy to me. I've been SUPER resistant to any form of affirmation for years, but I dedicated this year as the year of GROWTH and part of that means being open to new experiences. So I said F*ck it. Let's try it. And man oh man has it been a game changer. That sense of ease I've been craving? I'm finally starting to see it show up in my life and I'm loving every second of it.

So whether this affirmation resonates with you, or another one jumps out at you, choose one and commit to starting your day by saying it every day next week! Need some examples of mantras? Click here!

+Shock your system

You ready for it? This is how to put all of the things you've discovered in the last two points and jolt yourself into joy.

I want you to spend the next week getting curious with yourself. On days when you're feeling any negative emotion, allow yourself to feel the feels if you need to for a few minutes ('cause sometimes that shit is necessary), and then SHIFT YOUR SPIRIT. You know that list I had you write up? The one of all the things that help you feel the way you want to? Pick one and DO IT. Jolt yourself into a better day and decide to freaking CHOOSE JOY. Ok?

You are more POWERFUL and CAPABLE than you realize, beautiful girl. And you deserve to feel all the light & love the world has to offer. Let's start creating it together, ok?

Xo Amanda

p.s. I'd love to hear your thoughts and how you found this exercise! Comment below or contact me if you wanna chat more about this :)  

How To Change Your Life In One Exercise

My Friends!

I am super excited to switch things up a little bit this week on the bloggity-blog.

So instead of hearing MY thoughts and words, I'd like to introduce you to a friend of mine: Courtney Rioux, a clarity coach for actors who feel stuck and want more out of life (and an actor as well!) 

She has such an infectious spirit and I cannot wait for you to dive into this exercise today -- I'll be doing it right alongside of you!

So set a timer for 10 minutes on your phone, grab a piece of paper and let's do this thang! 

How to Change Your Life in One Exercise

by Courtney Rioux

If you catch yourself avoiding something that you want to do, it’s because you’re associating more pain with the action than pleasure. But guess what? There is way to crush these mental blocks and fears – the very ones that are preventing you from creating the life you want!

Today I’d like to share an exercise that will get rid of your bad habits and create some new, empowering habits in their place. This is important because your habits are what created the life you have right now!

Do You Choose Pain or Pleasure?

When we’re in the habit of putting things off or associating pain with things that must get done, you actually have to trick your brain into changing its focus so that you want to do it.

Here’s what I mean...

Think of something that you want to do but you’re not doing because it feels hard. Maybe it’s cleaning the kitchen, or pressing play on your workout DVD.

Maybe it’s submitting to an agency or writing that book or meditating or eating clean. Whatever it is, let’s change your frame of reference on that thing right now.

Take out a piece of paper. On the top of the paper, write down whatever it is that you’re avoiding.

Draw a line down the middle both ways, so that you have four squares.

In the upper left hand corner, write, “Why I want to do this.” In the upper right hand corner, “Why I don’t want to do this.” In the lower left hand corner, write, “Why I’m scared to do this.” And in the lower right hand corner write, “Why I’m scared I’ll never do this.”

And then fill in the answers! Don’t judge them, don’t edit them; just write them down and some things will pop up for you that may be surprising.

You’ll see, “Oh, I get it! I’m afraid to do this because I’m afraid of what other people will think of me. Okay. So what if I didn’t care what other people thought?”

After you do this, you’ll have a lot of insight into how you’re thinking about these seemingly impossible tasks.

Take a moment to reflect. Focus on the two squares that read, “Why I don’t want to do this” and “Why I’m scared to do this.” Maybe you have answers like, “It will take too long,” or “It will be hard,” or “It seems impossible.”

Reflect on those. Are those things really true? Is it really hard to sweep the floors? Is it really impossible to fill out your tax forms?

Why are those two things not true?

Next, focus on the other two squares. And think, “Okay, I’m really going to remember that I love to clean the floors because it makes me feel organized and empowered and it makes me actually do all the other things I want to do.”

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Take This into the Real World

I’ll give you a real-life example from one of my clients. I was working with someone who woke up in excruciating pain every morning. She could barely get out of bed because she was in so much pain and she would miss work because of it.

She found out that if she quit eating sugar she wouldn’t have any pain. She felt 30 years younger, she had energy and vitality and could finally live her life fully!

But then she started to associate sugar with fun. Now, if you associate sugar with fun instead of pain, what do you think you’re going to want to do? Yeah, you’re going to want to eat it! Why would you ever want a life with fun cut out of it?

I took her through this exercise and it completely reframed her perception of sugar. She was able to completely cut it out of her life – and you know what? Not being in pain is a lot more fun than eating sugar!

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Now it’s your turn. Leave a comment below with the homework that you did.

What was the thing that you were avoiding, and what did you gain from working on it?

Wanna connect with Courtney?

You can find her at The Whole Artist, or on Instagram (@courtneyrioux) or Facebook (@thewholeartist)