Is It OK to Wait for Motivation to Strike? Sometimes... Here's Why

This blog post has a loaded title. 

I've said time and time again, and stand strongly behind the fact that you can't wait for motivation to hit you in order to make changes in your life. Why? Because we're humans with emotions, and when we let motivation (an emotion) drive us, instead of discipline and habits, we could be waiting around for a looooong damn time. 

But sometimes we just feel unmotivated, ya dig?

And to put the cherry on top of not feeling up to the challenge, when we're unmotivated, we stress about being unmotivated.

It's like a vicious cycle of: don't feel like doing the thing, so you don't do the thing, but then feel bad about not doing the thing.

Can you relate?

Let's sit down and have a little story time, shall we? Then, don't worry — we'll also get into some practical tips about motivation and how you can light a fire under your bum to get you going again. 

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STORY TIME

First, let me let you in on a little secret: NO ONE feels motivated 100% of the time. Not Beyonce, not the Queen, not the fitness/business/whoever idols you have. 

Every single one of us feels unmotivated at some point — sometimes even on a daily basis. 

That's why it's important to create solid habits that push us THROUGH the times we're not feeling motivated, but more on the logistics/advice/tips later. 

Six-ish weeks ago, I decided to take a break from social media. 

Good for my business? Eh, probably not.
Good for my productivity? Probably.
Good for my sanity? At the time, yes.

I've gone through a lot of fear gremlins in my time away from social media, as this is the longest break I've ever taken since I started my business back in 2014. "Everyone's going to forget about you. You'll become irrelevant. Taking a break? Psh, what kind of leader are you?"

And while some of those things may be true, I know that when I'm ready to return, I will. 

But the funny thing is, I haven't felt a strong pull to return to creating content (on social media, anyway. I'm definitely feeling the writing itch - which is why I'm here with you right now!)

Which has led me to ask the question: "Am I just lazy? Unmotivated? Should I give up on my business/social media/creating content altogether?"

And perhaps the question that I've been thinking about more than anything...

WILL I EVER GET MY MOTIVATION AND DRIVE BACK?

Thankfully, If experience tells me anything, the answer is yes.

There have been a few times in my life when I haven't felt 'motivated' for longer periods of time. (I'm not talking about the daily "I don't feel like going to the gym waaah")... I'm talking about multiple weeks where I'm just like... MEH. I DON'T WANNAAAA.

 ^ Actual footage of me the first 6 months I lived in Canada.

But every single time I've let myself rid the wave of being unmotivated, my motivation ultimately came back and I was ready to go full-force again. 

When I moved to Canada, it took me 6 MONTHS to get back into my groove with working out again. That doesn't mean I stopped altogether — I wasn't really feeling it, but the discipline and habits I created led me to do it anyway.

So, if you're in a period right now where you feel MEH and like you're never going to get back into the groove with whatever used to excite you/motivate you, here are some tips that have been helping me:

Tips for Long Periods of Not Feeling Motivated

1. Don't beat yourself up / celebrate your success in other areas. 

As I mentioned before, NO ONE feels motivated 100% of the time. And that is totally OK. 

Life comes in seasons: some seasons we're laser focused, and others — we're focused on other things. 

Look at the big picture: maybe your motivation for working out has faded, but you're in a really busy season at work. Celebrate your success there instead of looking at what's lacking in your life! Or maybe you're not feeling motivated to create blogs or podcasts, but you've started a new job that you love and just need to find a groove with your new schedule. 

Instead of feeling GUILTY on top of the fact that you're not feeling motivated, take a step back and realize that this too shall pass, my dear grasshoppa. 

2. Evaluate why this thing you're avoiding is meaningful to you. 

Having a strong, convicting WHY behind everything you do in your life makes all the difference.

WHY did you start doing the thing that you're unmotivated to do (right now) in the first place? 

Most people start out with a strong WHY, but when hardships come up and life gets crazy, we forget the meaning behind why we're doing what we're doing. 

If you're lacking motivation to work out: WHY do you work out in the first place? Is it to help you feel strong and confident? Does it help you get rid of your anxiety and depression? Do you want to be healthier for your kids, friends, family, etc.? Think back to why you started in the first place, and channel your energy into that.

I recommend even writing a quick mission statement that you can silently (or verbally) repeat to yourself when you're tempted to skip another workout. For example: "Every time I move my body, it brings me one step closer to who I want to become: a stronger, happier person for myself and my family." Then get your booty movin. BOOM.

And sometimes, the reason you started isn't the same reason you keep going — so keep that in mind, too. 

For example, if you originally started working out to lose 100 pounds and you've lost it, it's time to set a new WHY that's meaningful to you to re-gain that sense of purpose and motivation in your workouts. 

3. When you commit, you're signing up to eat a sh*t sandwich.

BEAR WITH ME HERE. 

I learned about the concept of the shit sandwich, I'm pretty sure through The Subtle Art of Not Giving a F*ck, but most vividly remember it through Elizabeth Gilbert's Big Magic (both highly recommended!)

Here's what a shit sandwich is: when you commit to doing something (starting a business, getting in shape, getting married, starting a family), they all start off fun and exciting and new and fresh. But inevitably, hardships will come up that will make you question whether or not this is right for you. That's why, when you sign up for *said thing*, you're committing to the good AND bad (in sickness and in health, amen), and you're willing to eat the shit sandwich every day for the things you love the most.

I'll let Liz Gilbert explain it more eloquently: 

“What’s your favorite flavor of shit sandwich?” What Manson means is that every single pursuit—no matter how wonderful and exciting and glamorous it may initially seem—comes with its own brand of shit sandwich, its own lousy side effects. As Manson writes with profound wisdom: “Everything sucks, some of the time.” You just have to decide what sort of suckage you’re willing to deal with. So the question is not so much “What are you passionate about?” The question is “What are you passionate enough about that you can endure the most disagreeable aspects of the work?” Manson explains it this way: “If you want to be a professional artist, but you aren’t willing to see your work rejected hundreds, if not thousands, of times, then you’re done before you start. If you want to be a hotshot court lawyer, but can’t stand the eighty-hour workweeks, then I’ve got bad news for you.” Because if you love and want something enough—whatever it is—then you don’t really mind eating the shit sandwich that comes with it.” 

CAN I JUST SCREAM THIS FROM THE ROOFTOPS?!?!?!? Ugh. Such gold. 

So, what's the 'shit sandwich' in what you committed to doing?

For getting in shape, the shit sandwich may be making it to the gym, prepping your food, going to bed earlier instead of partying, etc. (although social media would have you believe you can be ripped and shredded in 3 easy minutes with THIS SPECIAL UNICORN DIET!!!!)

For starting a business, it can be creating content (sitting down to write a blog ain't easy, y'all), running social media, being a responsible human and managing your finances, filling taxes, the 'unsexy' side of running a business (although social media wants you to think it's all about drinking mai tais on the beach)

4. DISCIPLINE EQUALS FREEDOM.

I stole this quote from my boy Jocko Willink, an ex Navy Seal (he has a podcast if you're interested). He says that the more discipline you create in your life, the more freedom you ultimately have.

I know, it sounds counter-intuitive, but hear me out:

There are probably some things in your life that you know will help you reach your goals, that you don't necessarily *want* to do (hello, shit sandwich). That could be working out, writing a blog, spending time with someone, making a phone call, having a meeting, anything you've been putting off. 

Now let's say that instead of writing it on your to-do list for the 925398th day in a row, you actually scheduled it in for tomorrow:

Work out: 7 am
Blog post: 8 am

And low and behold, the two things that have been on your to-do list for weeks now are DONE.

Now you actually have FREE time tomorrow that you can enjoy without guilt.

Or let's say you want to get better control of your finances, so you decide to create a budget (this is a big one!!!). Sure, at first it may feel restricting when you realize you can't get your Mocha Frappa Latte Cappuccino at Starbucks today, but it will feel damn good when you've saved $5/day, $35/week, $140/month, and in 6 months, you're lying on the beach sipping a margarita thanks to all the money you've saved from your budget.

So while it may seem restrictive to schedule out your daily activities, create a budget, track your workouts — these are the disciplined habits that actually create freedom in our lives. It's just a matter of delaying the instant gratification that we all know and love, in favor of a longer-term, more favorable outcome (hello, hot bod & vacation!)

You got this, boo.

Motivation will come and go. You can't rely on motivation to keep you going through the tough parts of your life — you must create strong, disciplined habits for that. 

But if you're in a stage of feeling unmotivated, understand that it's NORMAL, you are HUMAN and by using the tips above, you'll be back on your A-game in no time, sista!

And most importantly, everything you do (even the things you love the most) come along with a nice, hearty, shit sandwich. 

What are you willing to eat a shit sandwich for?  :)

Let me know in the comments below: have you ever felt unmotivated for longer periods of time? How'd you come out of it? Share your tips so we can all be inspired to get the ball rollin' again!

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LISTEN TO THE PODCAST

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The 5 Biggest Myths About Health & Fitness | STOP THE NONSENSE PEOPLE!

If you'd rather listen to this blog post on my podcast, check it out here!

There are a lot of things in the health and fitness industry that make my eyes roll back into my head.

As a kid, my mom always told me that if I rolled my eyes, they'd get stuck there. GOOD THING THAT AIN'T THE CASE because I've probably rolled my eyes about 59,239,321 times since becoming a fitness professional. 

From the myth that women shouldn't lift weights because it makes them 'bulky,' to the concept of eating less and moving more = results.... laaaaawd. If I had a dollar for every B.S. claim I heard, I'd be lying on beach on my private island in Bimini right now with a butler handing me kombucha on tap.

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Realistically though, as an average Jane, it's hard to decipher what's actually true and what's lie.

I've mentioned this a bunch before, but the fitness industry is a multi-billion dollar industry that is built off of marketing. That means that industry professionals will dig deep to find out what you're insecure about, use that against you by making you think you're not good enough, and try to sell you their products.

Just to shed light on an example: If you've ever been told, "BUY THIS CELLULITE CREAM AND GET RID OF IT IN 5 DAYS!!!" This literally translates to: you have cellulite. therefore, there is something wrong with you. therefore, you are unworthy or unlovable. therefore, buy my cellulite cream so that you can get rid of that 'problem' and become 'hotter' because hot=worth, cellulite=not hot=not worthy. Obviously it sounds ridiculous when you spell it out like that, but this is essentially what they're getting at with their marketing. IT MAKES ME WANT TO PUKE. 

And while I could rant and rave about the problems in the fitness and health industries, and the lies that we've ALL been sold on (that I fell victim to as well for YEARS before I knew better)... I'm not down to be part of the problem.

I'm here to be part of the solution, which is why I want to share these fitness and health myths with you today!

The 5 Biggest Myths About Health & Fitness You Should STOP Believing ASAP

1. Lifting weights will make you bulky.

Lawd Jesus someone get me a soapbox for this one. 

For the first 3 years that I started working out, I would ONLY do cardio. This meant that for an hour every day, I'd spend my time be-boppin around on the elliptical. 

At the time, my main goal was weight loss (I had just gained the freshman 15 - which I explain in my fitness journey podcast), so I figured more cardio = weigh less. And while yes, I did lose weight going on the elliptical, I pretty much looked the same. Just 10 pounds lighter. 

And while that's all fine and dandy, I still didn't 'look' how I intended to look when I set out to reach my fitness goals: lean and toned. Because I was ONLY doing cardio, I had no muscle definition. And frankly, I got really bored, really fast (you can only spend so many hours on the same elliptical machine, am I right?)

So I knew I needed to do something different. Enter: strength training.

Not only did lifting weights give me that 'toned' and defined look I was looking for, I actually felt myself getting STRONGER. I talk in this video about how strength training saved my life, and gave me confidence in ways I didn't even know existed. It helped me heal from sexual abuse, my parent's divorce, and so much more — things I didn't even know I was holding resentment towards.

It gave me a tangible goal to work towards that wasn't related to my weight. I was super excited to go to the gym every day to try to improve upon what I did the day before. It gave me confidence in the way I looked. But most importantly: it allowed me to carry that confidence and strength I found by lifting weights into every area of my life — my relationships, my career, my self worth. 

I felt confident standing up for myself and what I wanted. I no longer settled for 'average' when it came to dating guys. I asked for a raise at work because I finally understood my worth.

ALL of this because I started lifting weights. (and it also led me down this career path so #winwin)

So no, you will not get bulky if you lift weights. What you WILL gain is confidence, courage, strength and acceptance of your body for what it does for you rather than how it looks.

 Left: only doing cardio every day; right: doing a mix of lifting weights + high intensity cardio a few times per week

Left: only doing cardio every day; right: doing a mix of lifting weights + high intensity cardio a few times per week

And, scientifically speaking, the more muscle mass you have on your body, the more calories you burn at rest. This means your metabolism speeds up when you have more muscle (more food, woo!) AND, if you do a high intensity weightlifting session like the ones laid out in my EMPOWER Challenge starting June 4, you'll keep burning calories for 24-48 hours, versus just doing cardio, where you STOP burning calories the minute you step off the treadmill or elliptical.

2. You can outwork a bad diet, as long as you train hard enough.

This one breaks my heart a little bit, but it's true: you can't outwork a bad diet.

And not even necessarily a 'bad' diet, but if you're consuming more calories than your body needs, you will gain weight — even if those calories are coming from avocados and oatmeal. 

Now, this doesn't mean you need to be glued to your phone and tracking every morsel of food in order to reach your goals. In fact, I've done that before and my results were NO better than when I was intuitive eating with light structure (my #GPF formula).

Unless you're an olympic level athlete who trains for 8+ hours per day, you probably WILL need to be mindful of the types of food you eat and your portion sizes. Most of us sit at a desk for work all day, and don't need nearly as many calories as we think we do. We eat for ALL types of reasons other than hunger throughout the day: boredom, tiredness, anxiety, depression. And even if you're in the gym 1-2 hours per day, you won't be able to 'burn off' all the extra calories or poor food choices. 

It's true that in order to get down to certain levels of leanness or if you're an athlete, you may need to start tracking your intake to get results (I talk about this in this blog post), but for the average person, you can focus on the following:

Most of your calories should come from whole food sources. When you do indulge, watch your portion sizes and be discerning about what you choose to indulge in (i.e. opting for Grandma's pie that you only eat once per year vs. mindlessly picking at stale chocolate chip cookies in the break room that show up every other day). Eat when you're genuinely hungry, stop when you're about 80% full. Drink a lot of water.

Most people tend to overcomplicate things when it comes to nutrition, but if you truly follow those principles, you could easily reach your goals with little to no stress or drama surrounding food.

3. You NEED supplements to get results. 

As I mentioned in the intro, the fitness industry is a multi-billion dollar industry. A lot of that money comes from supplements — meaning companies will try to make you believe that you need their products in order to get results. 

If you're eating as I explained in point #2, you will not need supplements to get results.

Supplements are just that — they SUPPLEMENT an already good diet and training routine. 

If you're eating cheetos and french fries at every meal and expect to take a fat burner to lose weight... ain't happenin sista. For the record: I don't recommend fat burners in any situation, actually.

So, what WILL get you results if it's not supplements? Proper nutrition. Hard work in the gym. Plenty of sleep. 

Now: I will say, there is nothing wrong with some supplements if you're truly deficient in something and it's recommended by a doctor. For example, I take a multi-vitamin in order to cover what my diet doesn't, I take probiotics for my gut health, and I take magnesium to aid in muscle repair and better sleep quality. I also use protein powder for my delish #GPF smoothie, but not because I NEED it, just because I like the way it tastes + it adds protein to my smoothies!

If you have any questions about specific supplements, feel free to ask me. 

4. You HAVE to do a certain type of workout to get the best results.

The best type of workout is the one you're going to stick with: period. end of story.

Sure, there are more efficient ways to work out based on your desired result. For example, you won't look like a Crossfitter if all you do is run. And you won't necessarily get more flexible if all you're doing is weightlifting and avoiding any type of stretching/yoga.

Everyone has their opinion on what the 'best workout' is... but truly: it's the one you're going to stick with, day in and day out, over a long period of time.

That doesn't mean you won't ebb and flow into different styles of training during different seasons of your life. But overall, the more consistent you are with one style of training, the better your results will be.

In order to figure out what the best type of workout for you is, I encourage you to try new things! Some people love Crossfit, some love yoga, some love Orange Theory, some love weightlifting. I personally love a combo of lifting weights, mobility/stretching/yoga, and cardio (running, HIIT, etc.) 

If you're interested in more of my fave workouts, check out our EMPOWER Challenge starting June 4!

5. Eat less, move more.

When I first started getting into fitness, I lived by the philosophy "eat less, move more."

I thought that the less I ate and the more I worked out, that would guarantee my results and I'd look fabulous.

But what REALLY ended up happening was I felt weak, I passed out at work once from low blood sugar, I lost my period for a year, and I was deficient in so many vitamins and nutrients that my hair started falling out. Fun, huh? 

Now I live by the philosophy: LESS IS MORE. Less time in the gym, with higher quality work, is key to getting the results you want without burning yourself out. 

THANK GOD, because this means you don't have to spend hours and hours in the gym to get results — you just have to use your time in the gym efficiently. (Read: How to Get a Better Workout in LESS Time at the Gym)

6. BONUS! You have to either be ON the wagon or off, there is no in between. 

I know I said I was going to talk about the 5 biggest myths about health and fitness, but I JUST KEEP THINKING OF MORE BECAUSE THERE ARE SO MANY! But really, this is the last one and it's super important. 

I learned long ago that the all-or-nothing approach to fitness and nutrition doesn't work. 

When I was first starting out, I was either eating chicken and broccoli all day, or eating pizza + donuts + ice cream all day for fear of going back on my 'diet' the following day. There was no in between.

There was also a time where I was glued to my phone, counting every calorie I put into my mouth. I even remember a time where an ex-boyfriend gave me an Oreo, I told him I'd take it 'to go' and threw it out the window of my car on the way home because I was too scared to go 'over my calories.' (Even though I knew I'd end up bingeing on 203585x more that night because I was legitimately starving myself... but that one Oreo mattered, right?)

Now I understand that I CAN have that one Oreo and get right back on track. I don't have to wait until tomorrow, or Monday. I don't have to have a free for all, eating all the things for fear that I won't ever be able to eat them again.

I now live in an abundance mindset around food: there's always more where that came from. I'll have the opportunity to eat ice cream again tomorrow if I want, so I don't need to eat it all right now. Most times, I can have a scoop, move on with my day, and eat healthy using my autocorrect tools at the very next meal.

So, please don't feel like you need to be ON or OFF. There is a middle ground, and it's a beautiful place to live. Moderation isn't sexy, but it sure as hell is effective. 

I hope you found this article helpful! These are a few things I WISH I would've known when I started working out and eating healthy. I would've saved myself years of trouble... but hey, that's why I'm here to help you avoid making the mistakes I did!

Let me know: what's the biggest myth YOU'VE busted in your health & fitness journey? Or what's something you've heard a billion times, but you're not sure if it's a myth or the real deal? Comment below!

And if you want to learn about ALL of these topics + more while transforming your body and mindset, join my 6-week EMPOWER Challenge. We start Monday, June 4! Prices go up every Sunday until the Challenge starts so if you love a good deal, get in there sista!!

xo

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OOPS! What to Do When You Overeat

So it's 9 pm. You just got home from work after a 12 hour day. You're exhausted. You didn't have time to go grocery shopping or make food.

So you pour yourself a bowl of cereal.

As you let the stresses of the day fade away, one bowl becomes two. Then it becomes three because there's milk left in the bowl and you can't just let it go to waste so naturally you have to add more cereal (anyone else do this?! #guilty)

And before you know it.... the box is empty.

We've all been there, right?

Full transparency: I was the one stress eating honey nut Cheerios bowl after bowl in my kitchen tonight :) hehe I am human, too.

Whether you're plugging away at work and mindlessly eating out of a bag of almonds, or stress eating ice cream and Cheerios while crying about your day at work... we've all overeaten at some point.

And sometimes, we overeat and feel damn good about it! (Ain't nothin wrong with a little chips + guac + margaritas with friends)

But most of the time... overeating - especially when we set fitness and health goals for ourselves - can feel like 10 steps in the wrong direction.

SO!

What do you do after you've eaten a bit more than you intended to? 

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Here are some tips to help you get back on track so you don't waste precious time feeling guilty or shameful:

1. Walk away. 

When we've eaten something we consider 'bad' or 'off limits,' many of us have the 'smash the phone' mentality. I like to use this analogy with my clients: Imagine your phone fell on the ground and the screen cracked. Would you keep repeatedly smashing it into the ground? Or would you say "ok, this is a bit damaged, but its repairable." 

It's the same thing with your diet: going a few hundred calories over your goals isn't a big deal. What IS a big deal is when you don't know when to put down the food, walk away, and spare yourself from doing more damage when you're well beyond the point of fullness.

So, walk away. Leave the kitchen (or wherever you are). Pour yourself a glass of water. Chew a piece of gum. Brush your teeth. Do something that removes yourself from the situation. 

2. Put it behind you. 

What's done is done, and here's the great news: you DON'T have to do anything different tomorrow! 

I made the mistake for so many years of having this warped mentality that I needed to "make up for" what I ate, so I'd spend hours on the treadmill the next day and severely restrict my calories... which only made me repeat the cycle that very night and keep me stuck in this binge/deprive cycle.

Sure, you can move and work out the next day (or later that day), but you do not need to do anything extra to 'make up for it.' Use that extra fuel to your advantage and have an awesome workout!

Here are a few of my favorite autocorrect tools that I use when I fall off the boat (but don't want to completely drown in the lake, nawm sayn?):

- Go for a walk
- Drink a glass of water
- Dance around my house
- Clean the house (while dancing)
- Do 10 air squats
- Go do a workout/workout class

3. Get right back on track.

Starting with the very next meal (yes, you can eat again if you start to feel hungry), make a #GPF style meal. This means filling your plate with the good stuff: greens, protein and healthy fats. 

You may not be as hungry, but your body still needs food. For more ideas on how to get back on track using the #GPF formula, read this blog post.

4. Don't stress it, honaaaay.

This is an obvious one but it's still worth saying: worrying and stressing about falling off track won't help the situation. You can't reverse it from worrying about it. What's done is done, so pour that extra energy into something you LOVE doing. 

If you haven't already, my podcast episode about primary foods is PERFECT advice for this situation: shifting the focus away from what we're eating, to what makes us happy and what fills us up in life. 

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I hope you found these tips helpful!

We're ALL human and we ALL fall off track, so it's important not to beat yourself up. 

Use the autocorrect tools, remind yourself how awesome you are, and keep it movin'!

Life is too short to be consumed by how much, when, why, where, how, and all the silly stories we create around food.

You're meant for more than that.

LOVE YA TONS

xo

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If you think you're struggling with binge eating (vs. just the occasional overeating), I have a YouTube playlist with some helpful tips. Please reach out to a professional if you need help. I struggled for WAY too long with bingeing because I felt so guilty and ashamed, so I never told anyone. But telling someone was the first part of my healing :) xo

Scared to Try a New Gym? CHASE WHAT MAKES YOU AFRAID.

Hey lovely!

Last week on Instagram, I posted a story about trying out a new gym.

*Side note: I upload IG stories about mindset and also write mini daily blog-type posts on my feed, so make sure to follow along if you're not already! You can also listen to this story in my free private Facebook group I did a live video about it. Request to join here :)

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Since I moved to Canada at the end of last year, I've been trying my best to put myself out there and try new things. 

I've tried dance classes/workshops, joined a regular gym, hired a personal trainer, and most recently tried classes at a local Crossfit gym. 

But here's a little secret: all of these things have scared the poo out of me.

You know the feeling you get in your stomach when you're about to try something new for the first time? Maybe it's a job interview, a new workout class, going on a date, and you feel like there's a 70% chance you may actually poo your pants.... 

That's exactly how I felt. 

Because although I have experience as a trainer and I pretty much know what I'm doing, it still scares the bejesus out of me to try new things. 

I STILL get butterflies when I walk into a new gym to try a class for the first time. Or when I try a fitness workshop. Or when I go to a dance class. 

But here's what I've learned over the years:

You have to run after that feeling of fear, anxiety and nervousness like your life depends on it. 

You have to CHASE what makes you feel afraid, because that's how you grow. 

As humans, we naturally make up the worst possible outcome of any situation in our minds ahead of time. "What if I fall on my face during the workout?" "What if the guy I'm going on a date with doesn't like me?" "What if I don't get the job?" with the overarching theme of all of these being, "What if I make a fool of or embarrass myself?"

But when you actually envision living out those outcomes... it's really NOT that bad. If you fall on your face, people will forget about it probably 10 minutes after it happens. If the guy doesn't like you, good — someone better will. If you don't get the job, good — there's a better one meant for you. 

Of course trying new things is ALWAYS going to feel uncomfortable, even if you play the worst-case-scenario-ain't-that-bad game... so here's what I like to do to combat my nerves and ease my anxiety:

1. SCHEDULE THE THING. Put yourself on the hook. Commit to showing up to the class, applying for a job/scheduling the interview, going on the date. And no matter how many times your brain wants to back out of it or makes up any possible excuse for you not to go, GO ANYWAY.

2. STAY BUSY. Of course you're going to feel more nervous if you sit around and think about it for 5 days! Try to schedule whatever you're trying out as soon as possible, so you're able to get it over with and ease your anxiety about it. However, if it takes a few days, then keep yourself busy by doing things you enjoy, rather than focusing on/stressing about it all day long.

3. BREATHE. You're going to feel nervous driving there. That's totally normal. Remember to take slowwww, deeeeep breaths (5 second inhales, 5 second exhales). Play music if that helps you calm down. Remember, YOU WILL LIVE TO TELL THE STORY. It is OK :)

4. REAP THE REWARDS OF DOING WHAT YOU SET OUT TO DO! Go grab a coffee, meet up with a friend, do something to celebrate the fact that YOU ARE A BADASS because you actually DID THE THING!!!! So many people SAY they want to do things, but never actually get around to them because fear gets in the way. So whether you liked the gym class/date/whatever or not, you at least tried it, which is something to celebrate.

Remember, everything worth living for is on the other side of our comfort zone.

It may feel more comfortable to stay in your little bubble at this exact moment, but you don't want to be looking back at your life a year from now (or when you're 85 reflecting in your rocking chair), and say, "MAN. What would my life be like right now had I tried [that thing]?"

Because who knows what will come from trying a new gym, interviewing for a new job, going on a date... you could meet your best friend, get in the best shape of your life, land the job of your dreams, and live an awesome freakin' life.

Or I guess you could just stay home and hope for those things because it feels more comfortable. ;)

Moral of the story: CHASE that uncomfortable feeling. The one where your stomach is twisting and turning, you feel nervous (like you may poo your pants), you want to make up 103858 excuses not to go... because when you're able to push outside your comfort zone, you're one step closer to living a happier, more exciting, joyful, amazing freakin' life.

GET OUT THERE AND #GSD my love!

xo

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Tell me: what's something you've always wanted to try but haven't found the courage to yet? DM me on Instagram or comment below and let's chat about it!

How to Start LOVING Mondays Again

Hey, gorgeous!

IT'S MONDAY — which means it's my favorite day of the week!

I know that's quite the opposite of most people, and to be honest, it used to be the same for me.

I used to HATE Mondays.

Some mornings before work, my alarm would go off and I'd snooze it 15 times and just lay there and cry. Partly because my work environment was toxic (aka my boss was nuts), but also because I wondered:

"Is this it? Is this all I have to look forward to for the rest of my life?"

Thankfully, the answer was NO

Once I decided that I wanted to create a life of my dreams, I slowly but surely started taking steps in that direction.
 

 Photo by   Katelynn Carlson   

Photo by Katelynn Carlson 

I got my personal training certification and started training clients & teaching group exercise. I made a 6-month 'plan of action' to save up and leave my job. I left my job, then took an internship at one of the best gyms in the world (where I met my husband — added bonus hehe). I took my business all online, and did freelance work to help support me. 

I'm sharing this with you today because I want to remind you that YOU are in control of your life.

There will never be a 'perfect' time or opportunity. You'll never have enough money, enough time, or enough balls to do the thing you want to do. 

Heck, if I waited until I had enough money or 'was ready enough' to leave my full-time job in 2015, I would still be there. 

But I decided that I didn't want to look back at my 20s when I'm in my rocking chair, sipping coffee with almond milk on my patio when I'm 80 #habits lol, and think to myself, 

"What if I would've tried that? How would my life be different?"

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SO MANY PEOPLE ask me how I left my job, or how I'm able to work from home and move around all the time. People assume that I'm just 'lucky' or that I have some sugar daddy supporting me so that I can write blogs and drink kombucha and do Instagram stories all day. 

It's the opposite, actually.

I've had to work hard for EVERY single thing I want. 

And here's the thing: YOU CAN TOO.

Even if it seems all the odds are stacked against you, even if your family thinks you're nuts, even if you have highs so high and lows so low that it makes you question your own sanity.

You have to decide that you WANT to live a life beyond your wildest dreams, and then take steps to make that happen.

They can be the babiest of baby steps, or you can jump ship and create the net to catch you on the way down.

Whatever you choose, I beg you to realize that you only have ONE LIFE and that life is so. short. 

Don't waste anymore time & procrastinate the things you really want to be doing right now.

And whatever you need, I'm always here to support you on your journey.

Decide. Believe. Commit. << that's all you need. 

NOW START LOVING YOUR MONDAYS, DANGIT.

Oh and if you want inspo like this sent straight to your inbox (plus healthy tips and tricks I don't share anywhere else!) sign up for my VIP email list

Sending you lots of love this week!xo,

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