Your Relationship with the Scale

If I asked you how much you weighed, could you rattle that number off without a second thought?
If I asked you when was the last time you weighed yourself, when was it?
Do you rely on the scale for your progress?
How many times a day/week do you weigh yourself?
Do you have a predetermined weight you think you need to be? If so, why? What is this number based on? How did you come up with it?

Most of these I would be able to answer no on. You see, I broke my scale habit some time ago. Not that I ever weighed myself much, because I did not. But, I did think I had a weight I needed to be. This was from hearing others talk about their weight and what they wanted theirs to be. This number would make me worthy, beautiful, successful, or so I thought. This number I decided on would not have been healthy for me and the pursuit of it would have been devastating. Luckily, I did not go much further with the scale issues, weighing myself constantly, making it my end all be all and doing whatever it took to be this weight or base my worth on the number. Through the years, I have learned the scale is a really bad way to measure my success and to base myself worth on. I could not tell you how much I weigh.

The last time I was weighed was about a month ago, went to the docs. I could not tell you what the number was, because I did not look, do not care. The last time I actually looked at the number was six months ago? I am sure in that time, the number has gone up with all of the crossfitting I have been doing and lifting. Do I care, nope. I know I am stronger, healthier and love my life.

The number on the scale is arbitrary for most people.
It does not tell you how much muscle you have, muscle to fat ratios.
If you are working out, you should be gaining muscle and losing fat, the scale is not going to tell you if this is happening.
The number does not mean you are becoming healthier, sicker, more or less beautiful, worthy, on the right track for health. Really, in the end, it is a number that does not tell us much. Yes, in very few cases, it can give us vital information regarding your health, but that is few cases.

Far too many base their success on this number. Everything is wrapped up in it and when that scale does not say what they want, there is no success.

If this is you, maybe you need to have a break up with your scale. Through your scale away and in it's place put a sticky note, with a positive mantra. You are welcome to use any of mine or come up with your own.
"I am worth more than the number on the scale."
"The number does not equal success."
"I am becoming healthy by nourishing my body with healthy foods."
"I am beautiful."
"I am strong."

Here are some better ways to understand progress:
Pictures, take before and after's.
Measurements
The mirror, do you like what you are seeing, do you notice the changes?
How does your spouse, significant other, family or friends say you look?
Are you lifting heavier in the gym, if this is what you want?
Has your endurance improved?
Do you have more energy?
Are you sleeping better?
How are your clothes fitting?

If this is a deep struggle for you, do not be afraid to seek help to unravel your struggles with your worth and weight.

You are worth more than that number on the scale.
Saving the world one stick of butter at a time.
God bless,
Jenn

Easy Steps to Stay Healthy

I know we are coming up to the cold and flue season, in some regards we are already in the season with the virus that has been hitting children in the last several weeks. How do we take care of ourselves? Is there anything we can do or just subcome to getting sick? Of course, I say no. We can do small things that will add up to help our immune system ward off illness.

• Avoiding sugar. I am not talking about in season fruit and raw local honey, which can actually help keep you healthy. Sugary drinks, baked goods, added sugar to processed foods, avoid these.
• Add in bone broth. 
• Keep your stomach acidic. Our stomach's should be between 1-3 on the acidity scale, very acidic, but most are around 6 or 7, which is about neutral. An acidic environment will kill bacteria and viruses, they cannot live there, which means they cannot make you sick. Adding in things like raw apple cider vinegar, fresh lemon and lime juice, komubcha, oranges, these will all help to make your stomach more acidic, keeping you healthy.
• Washing your hands with warm soapy water. Skip the anti-bacterial stuff, the warm water and rubbing your hands together vigorously for at least 30 seconds will actually get them off you. Be sure to wash your hands before you eat, touch your mouth, eyes and nose.
• Making sure you are in-taking enough fat soluble vitamins, A and D especially, pastured butter.
• Air out your house. I know this is hard when it is cold, but it will help rid your house of bad bugs. You can also use diffusers with essential oils or make your own air cleansing concautions, add water, lemon, oranges, cinnamon sticks, cloves, bay leaves to a pot, bring to a boil and allow to simmer. This makes your house smell amazing and cleanses the air at the same time. 
• Take hot and cold showers. My Mom always told us growing up to not jump into the hot tub and then the pool, it will make you sick. Actually, the opposite it true, this will increase your immune system and your metabolism. 
• Eating a traditionally based diet.
• Exercise, but not too much. 

In the end, it is about prevention, not treating you once you are sick.

Saving the world one stick of butter at a time.

God bless,

Jenn

Primal for Life Challenge Info

Anyone looking for a lifestyle challenge to change your life, we are having one going for you at CrossFit Ogden. Here is the low down on the challenge.

This challenge is designed to help you make a lifestyle change. Changes you will continue once the challenge is over, not stop because the challenge is over. There are three levels for you to choose from, beginner to advanced. Choose the level that challenges you, but does not overwhelm you.

Level 1: This level is for those who have not ever done a healthy eating challenge or are new to the Primal life. This level entails:

• Set two goals around food and or lifestyle you would like to make a part of your life, even after the challenge is over. Write them down, share them, put them on sticking notes and post them all over to remind yourself of your goals.
• Removing sodas, energy drinks, high sugar beverages, artificial sugars and balance out your water intake, not too little, but not too much.
• Set aside time each day to journal, your food intake, mood, sleep, work outs, being grateful, your demons, whatever you are inspired to write. This is your time to challenge yourself and grow.
• Pick 3-5 processed foods to eliminate, maybe one of your favorites. Help yourself during this process by increasing healthy fats. Things such as coconut oil, butter, egg yolks, bone broth, these foods will increase your nutrient density, nutrient intake, help with sugar cravings and give you long lasting energy.
• Try a new recipe each week! This will give you a chance to try new food, expand your recipe box, find new go to recipes for your family. 

Level 2: This includes everything from Level 1 plus:

• Eliminate all processed foods 4 days a week.
• Spend more time standing.
• A night time ritual is crucial for a good night's sleep. Begin establishing one to work for you and your sleeping needs. Examples: turning off all electronic devices 20 minutes before bed, spend some time stretching, deep breathing, reading a book or journaling.
• For the second half of the challenge, I will let you know when, eliminate diary, if you have not done so already. This will give you the ability to see if you have a dairy intolerance or if it is processed foods that are causing the issues.

Level 3:

• Living a full Primal lifestyle and anything from the first two levels you need to add into your daily habits. 

How to being this challenge:

• Decide which level is going to be best for you. You want to challenge yourself, but not be overwhelmed. You can always go up a level.
• Set and write down your two goals.
• Surround yourself with people who are going to support you and challenge you to grow during this time.
• Begin. At the end of the day, you just have to begin. 

If you have any further questions, let me know.

The challenge begins this week and ends the end of October. Good luck!

Saving the world one stick of butter at a time.

God bless,

Jenn

Beyond Fluids

I think we all know the importance of fluids, ask any doctor, nutritionist, trainer, athlete, the media, about any one and they will tell you to guzzle that water.

Is there any science to back these claims up:
drink eight, eight ounces glass of water a day?
drink half your body weight in ounces?
drinking sports drinks after a hard sweaty workout is important to replace the electrolytes?
do other drinks contribute to your fluid intake?
what about food?
is there a difference between just drinking water and having it actually go into the cells?

I would hope, if you have been reading my blog for any length of time, you know I question the common knowledge of today. Is it correct? Is there a better way? What is healthy and what is hype?

I will be teaching a class on Wednesday August 27, at 6:30 pm at CrossFit Ogden if you would like my thoughts on these questions plus so much more.
If you cannot make it, hopefully I have sparked some questioning and you will do research to find these answers for yourself.

Saving the world one stick of butter at a time.
God bless,
Jenn

Do You Need to Simplify?

A common theme among most of us, is not having enough time. I am so busy. I do not have time for anything. There is so much I want to do, but I do not have time. I would really enjoy doing this, that or another thing, but I just do not have the time. We are all very busy people. We over commit ourselves, do many things half way, not enjoy our lives and wish we lived another life. Is this you?

Hopefully this exercise will help you out.
I want you to write down everything you are committed to:
Family
Work
School
Church groups
Any group you are associated with
Projects at home
Duties at home
What ever you do that you are always SO busy with.

I also want you to write down everything you would like to do, the stuff you say, when I have time I will do:
Picking up a new hobby
Spending more time with your family
Going back to school
Traveling more
Sleep regularly
Whatever is on that list, write it down.

Look over your list. How many things are on it that you do not want to do, wish you could drop from your schedule? If you could take these few things out, life would be so much better.
On a side note, I know there are many things we have to do that we might not like, you might have to work to support your family, cleaning your house, laundry, cooking, running your kids a hundred different ways. I understand this, but this exercise just might help you to find balance and something you enjoy.

Next, write down the top three things you would love to add into your list, the if I had more time items.

Here is where the hard work comes into play.
What can you begin taking out of your busy schedule to have more time, either to rest and have down time or add in the things you would like to do?
You might not be able to drop items right away, some commitments you might need to see through. How can you not say yes to another obligation?
How can you approach someone and say, I can no longer be involved in this task. This date is my last day. All of my responsibilities need to be turned over to someone else?
Maybe for your kids, instead of having them involved in multiple different activities, have them pick the two or three they want to pursue and continue, stop the rest. Kids are being over booked today as well and they are suffering from it. Work with them to lessen their commitments and have down time.
Is there another job you would like to do? What steps can you begin to take to peruse this knew path?

By the end of the month, make a commitment to yourself or a friend to hold you accountable, to find two or three things on your busy list that you can either eliminate or lesson your responsibilities too. Steps you are going to take to take cut the "buys things" in your life that are robbing you of your true happiness and how you will begin to do what you really want. What is going to make you happy and enjoy this one beautiful life you have.
Do not think you cannot take some of these things out, you can. You have to want to. You have to be willing to go against the norm, the lies of always having to be busy and do things and stuff that is not important to you. You have to decide you are going to make the change to live a more joy filled, happy, simple life. No one else can do it for you.

Are you ready to make a change?

Saving the world one stick of butter at a time.
God bless,
Jenn