The number one thing I hear from women is that they want to get consistent with their workouts and nutrition. Today, I’m sharing the secret!
What’s your biggest struggle with fitness and nutrition?
This is the #1 answer I get to the question above, regardless of how I word the question. Staying consistent is the biggest struggle.
I understand this all too well. If you know my healthy living journey story at all, you know I struggled with food labels, cheat days, guilt and shame when it came to not eating ‘healthy foods’ or taking a day off at the gym. I was stressed and obsessed with living the perfect healthy life.
I constantly failed because, first, perfection is just a figment of the human imagination. Second, because I set impossible standards that I expected myself to live up to no matter the season of life. Meaning, if I was sick or stressed or traveling, I expected the same crazy level of ‘perfection’.
Long story short, I did a lot of (mindset) work and now live in a place of #obsessionfreewellness. I’ve found a way to be consistent without going crazy!
Finally getting consistent
One thing that helped me get consistent was figuring out my non-negotiables. My priorities. My baseline behaviors and activities that I need to do on a daily basis that would make me feel my best.
This is an activity that ladies do in The Badass Fit Society in the first month. The goal of The Badass Fit Society is to help women get consistent and find their version of #obsessionsfreewellness, and the best way to start doing that is to figure out non-negotiables.
MAKE 2 LISTS
Take a look at your life. Write down all the activities and behaviors you feel like you have to do or should do on a daily basis to live your best life. Just list everything.
Think: working out 5 – 6 days a week, working out for at least an hour, eating carbs at night, not eating any carbs at all, doing a big self-care activity every single day, or every week – even if it cost money, only enjoying treats on the weekend.
Now, make another list of the non-negotiables or baseline behaviors and activities you actually NEED to do in a day. It might be tough to determine these, so just start with a few things.
My non-negotiables include:
- a walk every single day, preferably a podcast walk in the morning when I wake up
- a veggie rich meal every single day
- at least 5 minutes to myself everyday – no husband, no fur children (this usually looks like writing in my 5 minute journal)
- dinner with Mr. Burpee every night, unless we have a meeting (which rarely happens)
Notice those are SUPER simple. Like, super.
These are all things that give me life everyday. And they are all things that I can do in any season of life, consistently (Side note: Drinking coffee everyday gives me life too, even though it’s not on the list!).
Sometimes working out is not an option, sometimes eating 3 nutrient dense meals in a day isn’t an option, sometimes crazy big self-care activities each day are not an option.
My activities are simple and manageable and since I do those activities already established, it helps me figure out what other things I want to add to my routine. When you get consistent with a few things, it’s easy to do it with other things.
Start with the simplest, life giving activities and then build from there. It’s all about the basics.
And speaking of basics, I’ve got a workout for you from the first month of workouts in The Badass Fit Society!
For the first month, we work on Badass Basics. Simple workouts, nutrition, self-care and more. We figure out non-negotiables and build our self-care fanny pack. We create a solid foundation, so we can build on each month and get consistent.
The Badass Fit Society is an online monthly wellness program subscription, with a fitness foundation, that helps busy women find consistency and their version of balance when it comes to healthy living.
It’s packed with weekly workouts, nutrition advice and tips, self-care tools, mindset activities and mini challenges. All practical and tangible tools for any busy woman looking to find consistency, without obsessing over calories and cardio.
Next round starts January 14 and if you sign up before then, you get a FREE 1 hour coaching call with me to go over goals and pain points, so you are set up for success!
Badass Basics Full Body Push Workout
Complete all moves below, based on RX reps and sets. Completing all moves 1x through = 1 set.
One of the COOLEST things about The Badass Fit Society is that all workouts are adaptable for every fitness level. Meaning, just because this workout is filled with basic moves doesn’t mean it can’t be a challenging workout.
If you want to level it up, use weight on squats and hip bridge. You could do a banded hip bridge as well, and push-ups on the ground.
If you want to drop it down, cut back on sets by 1 and cut back on reps by up to half. G
HIP BRIDGE w/HOLD: Lay on back, knees bent, both feet, arms down at your side. Press through heels and squeeze glutes and hamstrings as you bring your hips off the ground (maintain a diagonal line, rather than hyperextend back). Hold up to 4 seconds and return to start.
(ELEVATED) PUSH-UPS: Come onto knees. Bend your elbows and with WIDE fingers touch your thumbs to your shoulders. Press straight out. Then tip forward to place your hands on the ground. Suction cup your hands to the mat. Screw your arms into the ground, so your elbow pits are forward. Extend one leg behind you, coming onto the ball of your foot.
Extend the other leg, coming onto the ball of your feet. Tuck pelvis, squeeze glutes and press heels back. Inhale as you lower your body to the ground, chest first, elbows moving back at a 45 degree angle. CHEST DOES NOT NEED TO TOUCH THE GROUND. Lower until elbows are at 90 degrees. Exhale as you push your body away from the ground and come back into plank position. Need more: check out 6 Tips for Perfecting Your Push-up.
WALKOUTS to PLANK SHOULDER TAPS: Stand upright, shoulders back and down, pelvis slightly tucked. Keeping legs straight with just a slight bend in the knee, hinge at your hip and walk out into hand plank position. Lift right hand to left shoulder, left hand to right shoulder. Press through balls of feet and squeeze glutes to keep hips from moving side to side.
SQUATS: Initiate the decent from your hips – sit them back as if you are sitting in a chair. Simultaneously, your knees should be begin to bend. Your entire foot should stay planted on the ground – gripping the floor to create torque, stability and an arch in your foot. Drive through heels, engage glutes and push floor away to stand, squeezing glutes at the top. Imagine being in standing plank position. Need more: check out Tips for Perfecting Your Squat.
FRONTAL RAISE to BENT ARM RAISE: Stand upright, shoulders back and down, pelvis slightly tucked, core braced, dumbbells are your sides. With arm straight, save for a slight bend in the elbow, raise arms until it’s nearly parallel to the ground. Lower and bend elbows 90 degrees with palms facing each other. Initiate movement from your medial delt and bring arms up to the side, so they are nearly parallel to the ground.
BANDED LATERAL WALKS: Place band on thickest part of calves. Set up in athletic stances: feet at least hip width apart, feet forward, squat position, back flat. Keeping feet placement roughly the same, take a step to the left and return legs/feet to starting position. Push out against the band, drive through heels.
BANDED DIAGONAL WALKS: Same placement and set up as lateral walks except after you step forward, your other foot will follow by tapping BEHIND the lead foot.
WALKING LUNGES: Stand upright, feet hip width apart, knees loose, pelvis tucked, core braced, shoulders back & down. Take a step BACK with your right foot, while bending both knees to 90 degrees. You should FEEL THIS in your heel & glute (of standing leg) and quads. Drive through HEEL of the standing leg to return to starting position.
So, let’s chat, it’s been a hot minute. Happy New Year!
The blog got a facelift. I’ve still got a bit of organizational work to do on the backend, but I’m digging it so far.
I’m launching a new program. Girlfriend, I am SO excited about The Badass Fit Society. Every time I write something about it or share the details with someone, I get excited. This is a program I’ve been wanting to create for a while, and I’m so pumped it’s finally here!
Blog workouts are COMING BACK!!! This week, you get 3 total, so you can get sneak peek of Badass Fit Society workouts. After that, expect workouts at least twice a month!
WHAT ARE YOUR WORKOUTS CURRENTLY LOOKING LIKE?