When I ask folks on the social media platforms: "What’s your biggest struggle with fitness and nutrition?"

This is the #1 answer I get : CONSISTENCY.

Staying consistent is the biggest struggle.

I understand this all too well. If you know my exercise dependency and eating disorder history at all, you know I struggled with restricting foods, 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 having and keeping a shredded physique.

My body finally had enough, and I crashed and burned. Mostly because that lifestyle was neither healthy NOR sustainable. Why? 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 obsession with my diet and training regime.

Long story short, I did a lot of (mindset) work and now live in a place of moderation and ease with how I train and eat. #foodobessionfreedom. I’ve found a way to be consistent with my goals that allow me to live the life I thought was not possible during my figure competition days.

One thing that helped me get consistent was figuring out my non-negotiables.

My priorities.

My anchor actions.

The 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 #moderation365 program in the week of the curriculum. The goal of my coaching programs, both fitness and nutrition, is to help women get consistent and find their version of ease and enjoyment with their training. The best way for them to get clear on how to start doing that is to figure out their non-negotiables.

Action step:

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.

ME? I used to think I had to work out 6 days a week, both cardio and weights for at least an hour each, carbs ONLY post workout, NO carbs at night, no wine during the week and only enjoying treats on the weekend.

Then make another list of the non-negotiables or anchor behaviors and activities you ACTUALLY NEED to do daily that really move the dial.

It took me a while to make mine, but try it: What are the big dial movers?

My non-negotiables include:

a 30 min walk every single day, preferably a podcast walk in between clients to increase my energy
sleep 8 hours a night
lift weights 4 times a week
eat protein at every meal and snack
Simple shit.

These are all things that fill my energy cup every day. And they are all things that I can do in any season of life, consistently (Side note: Drinking coffee or taking a pre-workout everyday gives me energy too, even though it’s not on the list!).

Sometimes getting 8 hours of sleep doesn't happen, sometimes eating protein and vegetables at each meal in a day doesn't happen, sometimes the weather turns to -35 and, I don't get my walk in, BUT these are my anchors that I know I can do MOST of the time.

My non-negotiables are simple and manageable. I can always add if I need, but these are the big dial movers.

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 my online coaching program's December's block. I am currently writing January's block and when I finalize who the new members are, they will be completed and sent out January 7th.

EQUIPMENT NEEDED

Dumbbells
Mat
Bench or ottoman
a GOOD attitude !
Workout 2: Upper Body "Delts by Deanna"

A. Seated DB OHP⁣ ( Dumbbell Overhead Press) I used a chair in my condo for support. Neutral Grip-

Build to tough set of 6-8 Reps⁣ ( so warm up with a set of 6-8 light, then increase weight until you get to a tough 6- )

Then complete 2 x10-12 @ reduced weight⁣

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B. Super set the following chest and back exercises:

Dumbbell Row 3 x 8-12 each side

Push-ups- 3x as many as possible * ask for modifications.

I want quality reps.
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C. COMPLETE THIS COMPLEX x 2 Rounds:⁣ **

12-15 Reps Seated DB Lateral Raises⁣

12-15 Reps Seated DB Overhead Tricep Extensions⁣

12-15 Dumbbell hammer curls standing

12-15 Reps Tricep Dips

Rest 60-90 seconds between rounds⁣
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D. Plank -Knee to elbow variation 2 x 10 each side...* find a difficult # of reps*

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Whatever you aren’t changing, you are choosing. If you are ready to join a community of bad ass ladies who have a common goal- to get strong, build muscle, look good and feel even better as we age, I want you in my program.

The goal of any lifting program should be for you to gain strength and build muscle over time. Building strength is most likely the single best way to reach your health, fitness, and aesthetic goals.⁣

Fitness isn’t a way to escape or cure your problems. Both too little and too much exercise can negatively impact your mental health as I mentioned above.

But your mental and physical health are linked! There’s plenty of research that suggests that strength training can elevate your mood, reduce anxiety and depression symptoms, and boost your self-esteem.

For me, pushing myself physically helps me push myself mentally. Proving to myself that I can learn new things and do what I thought I couldn’t is empowering!

New block goes LIVE January 10. Give me 8 weeks. If after 8 weeks you want to bail, you can!

Contact me for all the details!

#strongertogether