mackwhitefitness-blog - Tumblr blog

[mackwhitefitness-blog]

FIT MINDSET 2018!! ••• I want to put out info that speaks directly to you guys!!! ••• So- I want to know...... WHAT HAS BEEN THE BIGGEST THING TO HOLD YOU BACK FROM HAVING SUCCESS WITH YOUR FITNESS GOALS?? ••• I am going to pick 5 topics to write about and I want them to come from the problems YOU GUYS are facing or have faced in the past! ••• Comment below👇🏼👇🏼👇🏼👇🏼 or feel free to DM me if you want to keep it anonymous!! ••• Let 2018 become a year or transformation!! Let’s start with shifting your MINDSET! ••• #fitmindset2018 #personaltrainer #mindsetcoach #utahfitfam #selflove2018 #fitmindfirst #happymindhappybody

[mackwhitefitness-blog]

PSA- It is ok to enjoy your holiday, people!! ••• You have not ruined all of your progress! ••• Just pick right up where you left off tomorrow! ••• Stressing about over-eating only pulls energy away from the energy you could be devoting to your loved ones! ••• So RELAX and ENJOY! Tomorrow is a new day! ••• #personaltrainer #fitmindset #quitstressing #enjoylife #christmas2017 #atetoomuch #itsokay #selflove #❤️

[mackwhitefitness-blog]

🙌🏼🙌🏼🙌🏼 ••• #selflove #selfesteem #fitnessjourney #personaltrainer #utahpersonaltrainer #utahfitfam #fitmom #fitmomjourney #fitmomlife #fitfam #fitquotes #quoteoftheday #❤️

[mackwhitefitness-blog]

“pushing yourself to take simple actions creates a chain reaction in your confidence and your productivity.” “But when you’re stuck, the major task is deciding if you’re going to change at all. The challenge is finding the ability, in the face of an overwhelming amount of resistance, to create a small change in your life and build on it.” “In any area of your life that you want to change, adopt this rule. Just do the things that you don’t want to do.” -Mel Robbins ••• How many of you are feeling STUCK? ••• All it takes to get UN-stuck is to make one small move in the direction you want to go! ••• How many of you are ready to make a change, one small change, to change the trajectory of your entire life! ••• I am!! ••• Join me as I make a move toward something I have been thinking about/stuck on for far too long! ••• This will be as awesome for you as it is for me! ••• Let’s take action together!!! #personaltrainer #fitmom #fit2018 #takeaction2018 #selflove #selfesteem #decidetotakeaction #fitmomlife #homeworkoutprogram #gymworkoutprogram #nutrition #meditation #mindfulness #yoga #betteryourself

[mackwhitefitness-blog]

Tuesday PSA: BE NICE TO YOURSELF, GOSH DANG IT!! ••• Man.... I can’t tell you how often I hear people (both women AND men) rip themselves to shreds! ••• Nothing will limit you more than NEGATIVE SELF TALK.... your brain will actually BELIEVE the negative things you communicate about yourself!! ••• Be kind to yourself, pump yourself up, be your biggest cheerleader! ••• The people that achieve great things are the one that simply BELIEVED THEY COULD! ••• The moment you start picking yourself apart today, STOP.... then immediately start pumping yourself up. ••• What you believe about yourself is THE ONLY THIG THAT MATTERS ❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️ Happy Tuesday! ••• #personaltrainer #fittips #fitmom #fitmomlife #selfesteem #selfimage #benicetoyourself #benice #fitnessjourney #selflove #fitmindfitbody #❤️

[mackwhitefitness-blog]

I hope you all had an amazing thanksgiving weekend!! ••• Somethings to consider as you come off of a weekend of indulgence: -it is not a bad thing to indulge every now and then (so let go of the food guilt from this weekend!!) -balance is something you create (you don’t find it!! You create it!!) -everybody’s balance point is different ••• It takes self awareness and objective observation to truly find your balance point, but over time (with dedication) you can learn how often you can indulge while still maintaining a lean physique! ••• But if you are not sure where to start, here are some things you can do this week to help balance out your thanksgiving weekend: •lift weights- best thing to help burn through the excess of carbs! Try lifting 3-5 days this week! •do cardio- cardio is a great tool to use when you need to burn extra calories... while cardio does not improve your metabolism, it helps you to burn extra calories when needed... I recommend using cardio as a tool rather than a staple... this is the perfect example of when to use it! • implement a 12 hour fast every day this week- if you eat breakfast at 8am, stop eating a 8pm... this helps reset many of your hormones that got out of Wack over the weekend! •reduce carbs this week- try cutting out carbs (except for veggies) after lunch every day this week. This will help you to burn through fat stores accumulated over the weekend! ••• YOU CREATE YOUR OWN BALANCE!! Let me known if you need help figuring out your own balance point! #balance #balancedfitness #thanksgivingfeast #fitthroughtheholidays #fitmomlife #fitfamily #becalm #createbalance #fitness #personaltrainer #fittips

[mackwhitefitness-blog]

“I want to be healthy, but it seems like so much work!! Where do I start?” ••• This question has popped up so much lately! If you have found yourself feeling this way, just know that you are not alone!! ••• It reminds me of a awesome saying... well I guess it’s more of a vulgar and weird saying, but it’s awesome in getting the point across... ••• “The best way to eat a whole elephant is ONE BITE AT A TIME” ••• Take a look at your fitness journey and what steps you will need to take to head the direction you want to go! ••• Make a list of your steps! ••• For most, those Steps would be: 1. Healthy Eating 2. Consistent Exercise 3. Stretching/ flexibility work 4. Sleeping ...something like that... ••• Each of those steps have sub steps: 1. Healthy Eating a. Eliminate fast food b. Reduce simple carbs c. Eat more protein d. Eat more veggies e. Etc...... 2. Consistent Exercise a. Lift weights b. Cardio c. Go multiple times per week (You get what I am saying...) ••• So where do you start? Just take the first bite! After making a list of all the “steps” and “sub steps” you need to take to get in shape and live your new healthy lifestyle, just pick one or two steps and start there!!! ••• Maybe you pick “eliminate fast food” and “stretch daily”.... maybe you pick “cut out soda” and “lift weights 3x per week”... maybe you pick “eat veggies at 2meals per day” and “go to bed by 10pm”.... ••• Whatever you choose, stick with them until you’ve got them down, then choose the NEXT step... ••• It’s not about how quickly you get there, it’s about being able to stay there once you get there!! ••• Taking your health and fitness goals “bite by bite” will help ensure you get there at a pace that promotes longevity!!! ••• Now go take that bite! #fitlifestyle #personaltrainer #fitnessgoals #fitnesstips #fitmomlife #fitmom #utahfitfam #goals #accomplishgoals #selflove #fitnessjourney #selfcare

[mackwhitefitness-blog]

We have to stop the madness!! How many people here read this and thought, "wow, I totally do this!"...? ••• Our next stress reduction tool we will discuss is FINDING 2 HOBBIES... one active, and one creative.... ••• Stay tuned! #stressedout #stopthemadness #calmdown #breath #destress #decompress #selflove #selfcare #fitmom #fitmomlife #meditate #sanity #balance

[mackwhitefitness-blog]

MANAGING YOUR STRESS RESPONSE: NATURE ••• Feeling bummed out? Feeling mentally fatigued? Feeling stressed? Go for a Nature Walk! ••• A study out of Stanford university found that taking a nature walk (you know... walking a park or a mountain trail...) for a little as 30min per week had a significant positive impact on a person's emotional and physical wellbeing! ••• The combination of exercise, increased oxygen (given off by the plants and trees), increased vitamin D (given off by the sun, and decreased pollutants improved participants mental energy, increased serotonin and endorphins (feel good hormones) and decreased norepinephrine and cortisol (anxiety hormones). ••• A separate study out of the University of Queensland found that regular walks in nature reduces blood pressure and improved short term memory! ••• It has been my experience that most of us (especially those working 9-5 under fluorescent lighting) are severely Nature deprived.... or as I like to say, suffering from NATURE DEPRIVATION DISORDER. ••• Our bodies were designed to function best around nature! ••• When was the last time you got out into nature? Get outside and feel the difference! #stressedout #getoutside #hiking #walking #trees #waterfall #naturetrail #selflove #selfcare #nature #getbacktonature #🌲 #🌸

[mackwhitefitness-blog]

Interesting🤔 ••• So being stressed and rushed all of the time doesn't necessarily make you more productive? ••• Next topic for discussion in managing your STRESS RESPONSE: Getting regular doses of NATURE ••• #stressedout #reducestress #selflove #selfcare #meditate #yoga #wellness #breathe #healthy #healthymindandbody #healthymom #fitmom #momlife #staycalm #findpeace #chillout #❤️

[mackwhitefitness-blog]

Learning to Manage your STRESS RESPONSE: MEDITATION ••• So- meditation is VERY new to me.... but OMG WHY HAVE I NOT BEEN DOING THIS MY WHOLE ADULT LIFE??! ••• I personally started meditating about a month ago and it has had a PROFOUND affect on the management of my emotions! ••• What is MEDITATION? ••• True mediation is a state of profound, deep peace that occurs when the mind is calm and silent, yet completely alert. This is usually accomplished by finding a comfortable seated position with proper upper and lower back posture, closing your eyes, and breathing deeply until you find your "higher self" drift away from your body, becoming fully present and fully aware. ••• This can be done any time and anywhere. You can meditate for 5 min or 5 hours! But, in today's society, this is easier said than done! ••• True mediation, or true thoughtless awareness, can be challenging to achieve as most of us are CONSTANTLY dwelling on the past or worrying about the future! ••• So to help sift out your own thoughts, I have found that the best place to start is with a guided mediation... ••• Some argue that this is not TRUE MEDIATION, but everyone has to start somewhere! ••• Guided meditation is a series of verbal cues set to calming music to help guide you to a place where you can detach from your thoughts. ••• Even just 5 min of mediation can have a HUGE impact on your STRESS RESPONSE. ••• Regular meditation lead to a state of "thoughtless awareness" in which the excessive stress producing activity of the mind is neutralized without reducing alertness and effectiveness! ••• You can find free guided meditations on YouTube, or there are many meditation apps available to download! ••• Try it out and let me know your favorite one!! #chillout #meditation #stressedout #momlife #fitmomlife #peace #breathe #selflove #relievestress #❤️

[mackwhitefitness-blog]

Learning to manage your STRESS RESPONSE: PART ONE- YOGA ••• Yoga (when referring to the workout itself) is a combination of stretching, strengthening, control of breath, mindfulness, and meditation using a series of body weight poses. ••• Regular practice will help you achieve optimal mobility and IMPROVED EMOTIONAL WELLBEING! ••• How does Yoga help you retrain your STRESS RESPONSE? ••• In yoga, you flow through a series of poses that utilize ISOMETRIC RESISTANCE in combination with a series of relaxation poses. ••• Isometric exercises are STATIC BODY POSITIONS where the joint angle and muscle length do not change during the muscle contraction (basically, you hold a pose and fight against gravity) ••• In Yoga, when you are holding these isometric poses, you are coached on breathing through the muscle contraction. You are coached to feel the burning sensations in your legs and or arms while staying calm, relaxing your face, and focusing on your breath. You are coached on staying present and in the moment. You are coached on letting go while staying in control. ••• These isometric yoga poses are a SIMULATED LIFE STRESSORS! ••• In these poses, you feel the stress. You feel it begin as a muscular burning. You feel the burning start to consume your thoughts. You feel the panic start to set in. You then practice relaxing your mind, focusing on your breathing, releasing tension from parts of your body that are not included in the pose, and you focus on staying present. ••• This practice translates DIRECTLY to your day to day life stressors! ••• Practicing yoga is basically practicing to stay calm in real life scenarios (while also getting a great total body workout) ••• The better you get at staying calm through a physical stress, the better you get at staying calm through an emotional stress! ••• If you haven't tried yoga, go try it! ••• If you HAVE tried it, but just thought it was a cool way to workout and never really connected the dots on how your yoga practice translates to real life (just like ME until about 6 months ago) go back and try it with this new mindset! ••• YOGA IS A TOTAL GAME CHANGER! ••• #yoga #staycalm

[mackwhitefitness-blog]

Stress is such a crazy thing... it can have such a detrimental impact on our lives and can feel so debilitating, yet it is completely self created. We have the power to fix it if we choose! ••• How is this possible? It's not like we can avoid the different challenges that come our way! ••• Well- it's because STRESS is not CAUSED by the different challenges we face; it is caused by the way we REACT to our challenges! ••• Thats right! It is the REACTION to your challenges that is debilitating you, not the actual challenges themselves. ••• This knowledge may feel uncomfortable! It is human nature to want to blame someone or something else for your negative or uncomfortable feelings! ••• But once you embrace the fact that it is SELF CREATED, it gives you the power to REDUCE or ELIMINATE your stress! You can RE-TRAIN YOUR BRAIN! ••• Now keep in mind, reducing your STRESS RESPONSE will be a PROCESS that will take PERSISTANCE. By this time in your life you have had years (or maybe decades) of training your brain to have a STRESS RESPONSE that is both SENSITIVE and EXTREME. ••• But I promise you, if you really want to reduce your stress and change your state of being, you can do it!!! ••• And best of all- we are in this together! ••• I am sharing this information with you because I have had a SERIOUS issue managing my personal stress response and these are the tools I am using to RE-TRAIN my own brain!! ••• So- in no particular order, the first thing we will discuss is YOGA😌🙏🏼🌸 #wellness #stressed #relievestress #yoga #momlife #healthylifestyle #healthymom #healthyfamily #peace #serenity #namaste #mindfulness #selflove

[mackwhitefitness-blog]

Is STRESS affecting your WELLNESS? ••• What is stress? To put it in the most basic terms, Stress is the body's reaction to harmful situations whether they're perceived or real. When you feel "threatened", you body produces chemicals to prepare you to "fight or flight". The Stress Response is designed to protect ourselves! ••• The problem is- most of us are in actual physical danger WAY less often then we are responding to emotional threats, so we are not proper utilizing the constant surge of stress hormones. An excess of Fight or Flight hormones can have a negative affect on our mental and physical state! ••• Are you suffering from excessive stress? SIGNS YOU ARE SUFFERING FROM EXCESSIVE STRESS: * EMOTIONAL- easily agitated or frustrated, constantly feeling overwhelmed, having difficulty relaxing or quieting the mind, feeling bad about yourself, low self esteem * PHYSICAL- Low energy, upset stomach, constant muscle tension, trouble or inability to lose weight, low sex drive, head aches * COGNITIVE- forgetfulness, inability to focus, constant worry, poor judgement, pessimism * BEHAVIORAL- inconsistent appetite (long periods of under eating combine with bouts of over eating), fidgeting behavior such as nail biting or pacing, procrastinating or putting off responsibilities ••• Can you relate to these symptoms? ••• Don't worry! I am going to go over different ways you can reduce your over all stress level over the next few posts!! 🌸🌷🌸 #stressed #momlife #selfcare #selfesteem #selflove #wellness #stressmanagement #anxietydisorder #breath #peacefulness #mindfulness #yoga #meditation #sleep #exercise #cleaneating #getoutside

[mackwhitefitness-blog]

CLEAN EASY CHICKEN TACOS ••• 3 large chicken breasts 1 packet taco seasoning 1 10oz can ROTEL tomatoes 1 5oz can Green Chillies 4 oz cream cheese (optional- but so yummy!) White corn tortillas 1 AVOCADO, diced 1 white onion, chopped Cilantro, chopped ••• Combine chicken, seasoning, tomatoes, and chillies (and cream cheese!) in CROCKPOT, cook on high 3.5 hours or low 7 hours ••• Shred chicken Place on white corn tortilla Top with AVOCADO, ONION, and CILANTRO!😋 • • • • • #yummy #cleandinner #cleaneats #selflove #eatwellbewell #easydinner #chickendinner #chickentacos #cilantro #avocado #chickenbreast #tacos

[mackwhitefitness-blog]

There are many ways our bodies communicate with us, but today I want to discuss MINDFUL EXERCISE. ••• Are you paying attention to the way your body feels during your workout? Or are you just following a set program? ••• I often have people come to me frustrated when they have been working out consistently, whether it be taking group fitness classes or following a workout program, with little to no results. ••• Although nutrition plays a factor in these situations, There is also a high likelihood that these people are not pushing their bodies to a level of intensity that will create change! ••• So how do we know if we are at the right intensity to create an adaptations? ••• MINDFUL EXERCISE! Listening to your body during your workouts and adjusting the weight or reps to create that intensity! ••• Here are a few ways to be more mindful during your workouts! ••• 1. Check in with your weight selection- are you going heavy enough? Your set should be challenging enough that your last 3-5 reps should be REALLY challenging to complete, but not so challenging that your form is compromised. 2. Check in with your heart rate- is your heart rate increased when you work out? Are you out of. Death by the end of a set? If not, you may need to add more weight or more reps. 3. Check in with the muscle group you are working- are you feeling a pump (muscle expansion) in that muscle group when you complete a set? If not, you need to focus on contracting (isolating and squeezing) the muscle that you are trying to work during each rep. 4. Are you feeling fatigued by the end of your workout? Though all workouts count, not all workouts are created equal. If you want to create change in your body, you need to push your body to fatigue by the end of your workout! Change only happens when you are uncomfortable! 5. Check in with your MOOD- working out with intensity increases feel good hormones and decreases stress hormones. If you leave your workout still feeling stressed, you did not workout hard enough. ••• Listen to your body and it will tell you what you need to do to push yourself! ••• Next topic- INTUITIVE EATING! #trainertip #mindfulexercise #fitlife #fitness #lifestylechange

[mackwhitefitness-blog]

This week I am going to make a few posts about RE-CONNECTING WITH YOUR INTUITION. ••• Our world today has created an environment where we feel most comfortable operating with a very logical and linear mindset. ••• We love structure. We love exact formulas that give us exact results. We love control. (At least we think we love these things). ••• Our attempt to control everything in our lives has forced us to disconnect with our intuition! ••• We are thinking so hard that we aren't LISTENING to the feedback we are receiving from with-in ourselves! ••• Now if you are thinking that this is sounding pretty mystical, you may want to ask yourself, "Why?". ••• Maybe you will find that you are feeling disconnected yourself! ••• Check back in for more on this topic! First topic- MINDFUL EXERCISE! ••• PC: @katiepucphotography • • • • • • • #mindfulness #intuition #fitness #fitnessjourney #mindbodyspirit #connectedness #fitmom #movement #fitness #fitlife #listen #selfawareness #❤️ #iamalbionfit