Do You Need Self Improvement or Self Acceptance?

By Valerie Solomon

“Where we think we need self-improvement is often where we actually need self-acceptance.” - Lisa Olivera

I’ve been coaching women in fitness and nutrition for over a decade, but I often feel like I’m a life coach.

So much of my job as a personal trainer and helping women reach their goals has to do with mindset.

It’s not just about mindset to be motivated.

It’s not just about mindset to stick to the plan.

...But mindset to give ourselves some grace.

We are so hard on ourselves.

I find that the women that hire me are a certain type of women. 

They’ve got motivation. They are not afraid to do what it takes to reach their goals…

It’s just that sometimes those goals are not something the world sees that they need to work on at all. 

While it’s always inspiring for women to do what it takes to get healthy and strong to live an active life, could we do it without beating ourselves up along the way?

Too big thighs

(We see strong and powerful.)

Soft tummy 

(We see a gorgeous woman we love to have an occasional cocktail with.)

Leaner. 

(We see healthy.)

“I don’t know what’s wrong with me. I always quit.” 

(You enjoyed vacation OR went through a pandemic OR an injury…  Just get back to it.)

“I don’t know what’s wrong with me. I just like cookies/tacos/wine.” 

(We all do. You are human.)

Give yourself some grace. 

If you’ve taken a break from your healthy habits, you can just get back to it. We all (myself included) have to do that from time to time. It’s normal. 

If you feel like a failure at your diet, approach it with more freedom and grace next time with a focus on health (mental health too) and long term sustainability… sometimes that means to have the cookie/taco/wine without guilt.

If you are beating yourself up on the appearance of your body, ask yourself if what you are saying to yourself is what you’d want a daughter to say to herself. (Also you can listen to my Body Image webinar here).

Let’s approach our fitness journey a little kinder this week. Deal?

Strong Vibes Only

By Valerie Solomon, Busy Mom Gets Fit

Strong Vibes Only.

I chose this phrase to put on the tank tops I gifted my Val’s Gals training clients in the month of June, because my goal for them (you) ultimately, is to be strong.

Strong Backs, Legs, Arms, Abs, Glutes… of course.

But more importantly:

Strong Minds.

Strong Voice.

Strong Character.

Strong Opinions.

Strong Points.

Strong Words.

Strong Hearts.

Strong Wills.

Strong Kids.

Strong Relationships.

Strong Friendships.

Strong Bonds.

When you find your own ‘Strong’, sometimes through challenges and sometimes through exercise, you change.

You realize what you are capable of.

You realize what you deserve.

You realize that you can do, think, lift, and be more than you once thought.

Good vibes are great.

Skinny Dreams are something.

But Strong Vibes create ripple effects in the world.

When you are strong, you show up for yourself and others. You take up the space the world needs you take up. You carry the things the world needs you to carry. You are more bold and willing to show up as your true self. 

I’ll take good vibes. But I’ll be happy with Strong Vibes Only. 

How Many Days a Week do You Think About Changing Your Body? ...And 3 Questions to Ask Yourself

By Valerie Solomon, Busy Mom Gets Fit

How many days a week do you think about changing your body?

It’s 7 isn’t it?

Seven days. 365 days a year.

Even when you eat well...

Even when you exercise...

You think there must be something you should do better.

Drink more water.

Eat more protein.

Eat a different protein.

Eat more plants.

Eat less of that. Eat a little more of that.

I’ll be honest with you… I took this picture of myself thinking I’d write a post about loving yourself and your flaws.  I thought I’d get a picture of all of the flaws I’ve been “seeing”. Not clear skin, nappy hair, soft arms, soft belly, dimply butt and thighs. 

Then I looked at the picture and thought….

Damn. What is wrong with me? I look fine! OK! Great! Fit. 

This happens so often with my clients, too. I get a message from them in which they express how they want to change something about their body and their frustrations about where they are physically. 

I’ve learned to ask for a progress picture because, usually, what I will see in the picture is not what they see. I see healthy, strong, fit. 

They see something that needs to change. The same image I love of them, is putting them in a negative state everyday.

So why are we telling ourselves everyday we need to change something?

Why are we creating unnecessary negative energy for ourselves?

Here’s why, I think.

We are driven women in all areas of our lives.

We want to do well in our careers.

We want to improve our relationships.

We want to be great mothers.

We are thinkers, and grinders, and hustlers. We know we’ve got more to give and we want to give it our all. 

But to do better in these areas doesn’t require a negative energy internally like wanting to improve our bodies often does.

Why can’t we approach taking care of our bodies in the same way as being a good mother or friend? ...Just gently trying our best everyday… or just being ok with things as they are most days too?

When I was competing in fitness competitions, pushing my body hard 5-7 days a week, I was in a better headspace about changing my body than I am now. I saw it as a fun project just to see what I could do.

Now, I’m just hard on myself if I feel like I could be doing better. Grinding harder. Making better food choices. There aren’t too many days where I feel like I tried my best. (Is it because we have a past as an athlete? Our standards are high for what we know we are capable of. But is just enjoying a healthy and fit life enough now?)

There are very few days where we are ok with things as they are.

7 Days of wanting change. 365 days a year.

What if, for just one day, we didn’t try to change or think about changing anything.

What if for one day, we were just ENOUGH.

Enough already.

Just imagine what we could do with all of the new positive energy and contentment?

“Focus on what you want your life to look like—not just your body.” ~Sarah Failla

I love this quote, and it brings me to 3 questions to ask yourself:

1. Is your body allowing you the mobility and strength to live the lifestyle you want to live? 

2. Are you strong and healthy?

3. Are you doing things to take care of your body consistently?

If you answered ‘yes’ to these, you are there! It’s in our nature to want to strive for more, but let’s be kind to ourselves and enjoy the healthy bodies that we have along the way.

And let’s be done with the questions:

1. Are you perfectly unattainably unsustainably lean?

2. Do you look like a fitness model perfectly photoshopped, posed well, airbrushed, and dehydrated when you wake up?

3. Are you that weight you were that time 10 years ago when you were your lightest but you were going through that stressful situation, weren’t strength training, and actually weren’t that happy?

I hope the answer is always ‘no’ to these questions, and I hope you can smile at how absurd they are!

If you are struggling with negative body image, check out this free video series to help.

How to Earn Money Online in Health & Wellness

Would You Like to Earn a Great Income online in Health & Wellness?

DO YOU HAVE A BURNING DESIRE TO DO SOMETHING MEANINGFUL AND CREATE A DREAM INCOME?

Have you wanted to own your own business but aren't sure where to start? 

Consider joining my team of entrepreneurs.  I'm looking to link arms with people with a burning desire to change their position in life. I work daily with my motivated team (from all over the world) of busy mommas just like you to create the income and life we desire for ourselves and our families. I'll be with you every step of the way... from getting started, rocking social media, learning the skills to be successful, and even traveling to company events together!

Why Am I Tired all of the Time? 6 Reasons

By Valerie Solomon

A common issue with women that I speak to about diet is that they are craving more energy. Yes we want weight loss, but we really want to feel good.

They say:

I eat well, but I’m so tired.

or

I don’t know where to start to feel better.

Here are 6 Reasons You May be Feeling Tired:

1. You’re eating too much sugar.

Simple sugar is digested quickly by the body, leading to a dip in blood sugar levels that leaves you feeling fatigued.

2. You aren’t exercising enough.

Exercise gives you a short-term energy boost, even if you started out tired. Regular exercise improves sleep quality, which will ultimately leave you feeling more well rested.

3. You’re skipping breakfast.

It's important to give your body good fuel to start the day.

4. Your overall nutrition is lacking nutrients your body needs to feel and function its best.

This is why we take vitamins and all natural supplements... to fill the nutritional gaps.

5. You’re dehydrated.

Even mild dehydration can have adverse effects on energy level, moon, and concentration.

6. You’re not snacking smart.

Choose a snack that has a combo of protein and complex carbs for an energy boost that will last throughout the afternoon.

Tone Legs & Blast Fat: Leg & Butt Interval Circuit Workout

By Valerie Solomon, Busy Mom Gets Fit

This leg and glute workout combines some great strength training movements with movements to get your heart rate up for an excellent strength, toning and fat burning workout.

In true Busy Mom Gets Fit fashion, this is tough! These are some of my favorite movements to really target quads, glutes, and hamstrings. You may hate me now, but you will love me later.

Directions:

• Download an interval timer to your phone.

• You will be completing 10 exercises for a set amount of time, resting in between.

• Then, you will repeat the entire set again for a great leg toning and fat blasting workout.

Use this guide to decide your intervals of hard work and rest:

Beginners: 30 seconds of work & 30 seconds of rest for the 10 exercises. Repeat the set 2 times with a 2 minute rest in between. Move slow and steady.

Intermediate: 40 seconds of work & 20 seconds of rest for the 10 exercises. Repeat the set 2-3 times with a 2 minute rest in between.

Advanced: 45 seconds of work & 15 seconds of rest for the 10 exercises. Repeat the set 3-4 times with a 2 minute rest in between.

The Workout:

1. Split Stance or Stagger Stance RDL - Right Side

Stagger your feet as shown - the back foot propped on your toe. Hold dumbbells at your sides. Hinge at the hips, keep your backbone straight (no cat back! This is important.). Lower the dumbbells to mid shin and back up with control. You should feel this in your glutes and hamstrings (back of legs).

2. Split Stance or Stagger Stance RDL - Left Side

3. 1.5 Goblet Squat

Stand with good posture - feet a bit wide than shoulder width apart. Hold a weight at your chest. Lower down lower than your knees by sitting your butt back as if you are trying to touch it to a tiny stool way behind you. Come up only half way and then go back down low. Each rep is one and a half squats.

4. Bulgarian Split Squat - Right Side

This movement is like a lunge except your back leg is raised. Keep good posture through your back. Protect your knees by moving your foot more forward as needed.

5. Bulgarian Split Squat - Left Side

6. Toe Taps

This movement is almost like running in place. I just like to think about tapping my toe to something such as a ball, weight, or even a chair.

7. Reverse Lunge Hops - Right Side

Step back into a reverse lunge, and as you come up, swing your knee up to add a hop. I find adding in the arm movements helps me get into a good rhythm. These are tough!

8. Reverse Lunge Hops - Left Side

9. Speed Skaters

You’ve seen them in the Olympics! Now channel your inner speed skater rounding a corner. Hop from side to side. The main goal here is to move and get that heart rate up.

10. Glute Bridge with a Squeeze at the Top

Lie on your back as shown with feet flat on the floor. Moving feet further or closer to your behind can make it easier or harder, so you choose. Raise up your butt, and pause at the top for a good squeeze. Nice and slow.

Yes! This is so tough, but you did it! I’d love to hear from you, and I’d love to see sweaty selfies from this workout. Find me on Facebook, Instagram, Tiktok, Twitter, etc. as BusyMomGetsFit.