My 10 Tips For Beating Bloat & Getting Back On Track

Have you ever come out of a weekend or a vacation after indulging in sweets, salty food, and even alcohol and feel gross? Or have just felt like you’ve been in a slump recently and need to get back on track? Yep, me too. Very often actually. 

Now, I’m not an expert (or trained) in digestive health, whatsoever, but over the years I have been able to learn a couple tips and tricks that have helped me when I am feeling bloated after indulging a little too much.

The tips that I’m sharing in this post are exactly what I did to lose the bloat around my body in just a couple of weeks.

Trust me, I know that I don’t necessarily think that I looked “bad“, but I knew that there were some areas that could use some adjustments in my lifestyle. You might also not be able to see a noticeable difference between the two pictures. But, I’ve actually been able to lose 6+ inches around my body in just 2 months. I even lost about 3 inches around my body in one week by implementing the tips I’m sharing in this post.

This post is absolutely perfect for you if you are like me & constantly find yourself going downhill after you indulge and can’t seem to get yourself back on track, for good. Trust me, we’ve all been there and it’s an incredibly frustrating path to be on. 

After years of trial & error and struggling to figure out what will help me, I’ve finally discovered some really helpful tips and secrets that have ultimately helped me stop the seemingly never ending cycle.

Let me let you in on some of those secrets that have helped me! 

Don’t Beat Yourself Up

I talk about this a lot, but only because I think it’s really important. I have a long track record of getting really mad at myself for having slip ups and indulging “too much”. 

But, let me ask you, has beating yourself up actually helped you get back on track? Or did it put you even further downhill?

For me, beating myself up always pushes me further away from my goal. Inner dialogue is so so SOOO important! Did I mention it’s REALLY important??? What you tell yourself becomes your reality. 

So, if you slip up over the weekend, if you eat too many sweet treats around the holidays, or if you just indulged because you just felt like it, give yourself some grace here. Life is about enjoying yourself and your time on earth. There’s nothing wrong with a little indulgence. 

Tell yourself that you deserved the indulgence and you are ready to get back to your goals! Trust me, nothing productive comes from beating yourself up.

In the pictures I shared above, I had spent the last couple months indulging in Halloween candy and Christmas cookies. Honestly, it made me happy in the moment and I thoroughly enjoyed everything that I indulged in. I let myself enjoy it & when it was all over, I was ready to get back on track.

The simple shift in my mindset and how I approached the situation has been the key to making sure I stay on track. The slip ups in the past have been due mainly to me beating myself up and getting mad for indulging and just enjoying life. Letting the past be in the past and continuing to move forward has been a major key to being able to stay consistent in this lifestyle.

Drink LOTS of water

I hired a wellness & fitness coach a couple years ago and I still remember to this day how much she preaches: DO NOT fall for the “cleanse tea” scam. There is no secret (& not to mention- expen$ive) cleanses. The companies that talk about how they have the secret cleanse to help you lose all this weight, is absolutely f a l s e .

Seriously, good to know!

The best cleanse there is? Our good ole pal H2O. Drinking lots of water is incredibly important as it is, but increasing your water intake when you are feeling bloated will help flush everything out! I try to get in around 100 oz- 1 gallon of water per day. Have you ever tracked how many ounces of water you are drinking per day? When I first started tracking this, I realized that I was only getting around 40 ounces of water per day.

Simply just increasing your water intake will show some major benefits- just be prepared to head to the bathroom A LOT. When I first started increasing my water intake, I was in the bathroom like every half an hour, but let me tell you, it is so worth it!

I now make sure that I drink 16oz-24oz of water right when I get up because when you think about it, your body is in deprivation for how many hours you were asleep. So, you need to make sure that you are getting in water right away!

Not only have I noticed a difference in reducing my bloating, but I have less headaches & more energy as a result.

Get to sippin’!

Get sweaty

OK- so I’m not saying spend 2 hours a day at the gym on the treadmill. But, getting yourself to the gym and increasing cardio really helps! I actually continued to go to the gym, but it’s very important to make sure that you are continuing to keep going, rather than making excuses to fall off.

This also goes back to what I mentioned about not beating yourself up- make sure you are doing this out of self-love and not self-hate. Put in your headphones, put on an upbeat song, work off anything that is bothering you & continue to remind yourself how much your love yourself & your body.

PLEASE do not do this out of self-hate! Don’t spend hours on the treadmill trying to punish yourself for making unhealthy decisions!

I talk more about my fitness journey in these posts:
How/ Why I Go To The Gym At 5AM
3 Tips for Early Morning Workouts
My Fitness Journey | Choosing Yourself First

Eat lots of fresh veggies

In general, adding fresh veggies to your diet is always a good practice. I’ve noticed that just by replacing a snack that I usually have with carrots & celery really helps when I’m feeling bloated. Instead of reaching for some trail mix or chips & salsa, I try to gather some veggies in a bowl & snack on that instead.

I also really like to cook with veggies! I try to add in some bell peppers, onion, spinach, even celery when I’m cooking. I’m not saying to only snack on fresh veggies, but it’s always good practice to add them into your day when you can! Some simple adjustments can go a long way.

Reduce amount of refined carbs

I’m not saying removed carbs from your diet- AT ALL. Carbohydrates are an essential macronutrient that we all need.

I just know that when I overindulged, it’s usually in spaghetti, pizza, ice cream, etc. So, I try to pack my diet with lots of lean meats & veggies, rather than those foods high in refined carbs.

Especially when I came out of the holidays feeling all bloated, I tried not to make pasta or pizza for dinner. Especially since I have a gluten intolerance, I wanted to make sure that I let my body reset and get back to normal.

I didn’t completely cut it out, but I was definitely cognizant about making sure that I gave my body a break from these refined carbs.

Reduce sugar

Suga, suga. I love sugar.

Sweets are definitely my downfall. If there’s candy around, especially Kit Kats, I can’t help myself. During Halloween, I always have a hard time staying away from allllll of the candy. 

Also, ice cream. I freaking LOVE ice cream. 

Of course, these foods are PACKED full of sugar. Once all of the candy and Christmas cookies were gone, I made it an effort to make sure that those sweets were not in my apartment. I admit, I love having those red & green M&Ms in a cute container on my kitchen counter around the holidays, but it’s so hard not to resist a handful whenever I walk by it.

So, once they were all gone, I made sure not to have candies in my apartment after the holidays. Simply just not having them around makes it so much easier because they are simply not around. I don’t even want to know how much sugar I had October-December, but not having those sweets around definitely helped in making sure that I am keeping my sugar intake under control.

Don’t try to go into a food deprivation

While it’s a good idea to eat lots of veggies, reduce carbs & sugar intake, don’t try to force yourself into a food deprivation. Trust me, it doesn’t work. I’ve tried. Many, many times before. 

“I’m only going to eat healthy food!”

Deprivation doesn’t work because your body needs that food. When you crave something, it’s your brain telling your body that it needs what that food has. So, when you deprive yourself of something, your brain will CRAVE that particular food and you are more likely to overindulge. Thus, making the frustrating cycle repeat.

I remember one time I tried to make myself eat only healthy food and after a couple days, I proceeded to down an entire bag of sun chips in one sitting. 

Don’t deprive yourself! It just simply doesn’t work.

Moderation is absolutely key here. I wanted to let you know that in the last couple weeks that I lost 6 inches, I was still eating a bowl of ice cream some nights. I’ve been making sure not to scoop half a gallon into a bowl, but a couple scoops has been good enough for me. In letting myself indulge in moderation, it has helped curb my cravings SIGNIFICANTLY. There was even one night when my boyfriend and I were craving Wendy’s frosties, so we went to Wendy’s and got a small frosty.

Deprivation is not the answer, moderation is.

Take a break from alcohol

Don’t get me wrong, ya girl loves her glass(es) of Pinot Grigio. But, reducing alcohol saves lots of unnecessary calories from your diet. Also, I really don’t like waking up the next day feeling hung over & gross. Plus, when you drink, you tend to snack in unhealthy food. It’s a double whammy.

But, not just binge drinking, but even just having a glass in the evening with dinner. I got in the habit of this, especially around the holidays when wine is everywhereeee.

Now, I try to limit myself to just drinking alcohol on the weekend and limiting myself to just a couple of glasses, or none at all. You have no idea how much better you feel when you don’t drink excessively. So, reducing alcohol intake also has so many incredible benefits.

Take a shot of apple cider vinegar

I’m going to be honest here, apple cider vinegar is absolutely disgusting. But, there are so many digestive benefits to it. I mix a tablespoon of apple cider vinegar with a little bit of water and lemon and take it like a shot. I call this my “health shot”.

I would test out what works best for you with apple cider vinegar. I tried to make it a daily habit to take a shot of apple cider vinegar, but it actually made my stomach really upset after doing it every day for a full week.

Maybe do a little research and see what your options are. I know some people mix it in their hot tea and other things.  But, this is definitely a good thing to try when you are trying to get yourself back on track.

Get right back into your routine

In the past, I’ve found myself so frustrated with myself for indulging, that I’ve found myself neglecting the gym & healthy habits altogether. When I think about this now, that mindset is just simply not productive. This goes back to my first tip- don’t beat yourself up. Like I’ve mentioned many times, truly believe that it all starts with your mindset.

I’ve had people ask me how I’ve been able to stick with my fitness goals for so long & this is exactly it. I started just getting right back into my routine without even thinking about it. I don’t beat myself up anymore. I let myself indulge when I want to, wake up the next morning and get right back into it. The simple adjustment in how I perceive the situation has completely shifted how I’ve been able to stick with my goals.

Have I fallen off a couple time? Yes! Of course, I’m human. We’re all human here. I technically “fell off” around the holidays, but I was able to get myself back on track so easily because of this mindset.

We spend so much time getting mad at ourselves for living life & indulging that we don’t even realize that we can simply just let it be and move on. We are all human. We NEED those times to just live our lives and enjoy the simple pleasures. 

You are in control of letting bad habits become bad habits. You ate too many slices of pizza and a bowl of ice cream? Fine. Let it be. You still planned on getting to the gym tomorrow, so get up and go like usual. 

Can you tell that I’m really big into mindset? I am because I truly believe that everything, I mean everything starts with our mindset. Our perception & what we tell ourselves has a direct impact on how we feel and how we show up for ourselves.

It all starts with doing things out of self-love. I have never been able to stick to a plan when I’m doing it out of self-hate.

We must love ourselves & love our bodies! ❤

xx

The Importance of Celebrating Accomplishments

Over the last couple years, since I graduated from college in 2015, I’ve constantly felt like I’ve failed- unaccomplished, not good enough, not smart enough. No matter how hard I tried, I just couldn’t seem to get to where I was hoping to be.

I don’t know about you, but I often find myself focusing on the things that I’m NOT doing/ haven’t accomplished. It’s so easy to focus on the negatives and what we aren’t doing in our lives or haven’t been able to accomplish in our lives.

I realized the career path I envisioned myself in was not for me and I really struggled to figure out what I was supposed to be doing, I started struggling with my mental health, I got fired from a job I thought was my “big break” (you can read more about this in Getting Fired Was The Best Thing to Happen To Me). I was 25 years old, still living with my parents and found myself without a job & not knowing where I was supposed to go next. Due to these reasons, I’ve considered the last couple years to be “dysfunctional”. 

It’s really discouraging when you think that nothing you are doing is working. Everyone around you seems to be accomplishing all of these amazing things and you’re over here struggling to do anything.

Until I thought…

Have I really “failed” at accomplishing anything?

What if what I was considering as failures are actually steps to getting me closer to success?

What if I’ve been so focused on thinking about “failures”, that I have actually been ignoring all of my accomplishments?

The first week of the new year, I found myself journaling about my accomplishments in the last decade and it opened my eyes to everything that I was able to accomplish, while I had been focusing on all of the things I was “failing” at. I realized that while I was focusing on all of the things that I hadn’t done, I was neglecting to really celebrate all of the things that I was able to do.

This exercise was really powerful for me because it made me shift my mindset away from thinking about everything that had gone wrong, to being proud of myself for all of the things that I was able to do and accomplish in the last decade.

I also recently filled out my spending & income sheet for 2019. I totaled all of my spending per month & income per month for when the time comes to file taxes. While I was calculating my income for each month, I decided to total the amount that I made in all of 2019. I’m not going to say the amount, but let’s just say that most couple would cringe at how little I made. 

However, I’m choosing to celebrate the fact that I made the money without knowing what the heck I’m doing. I’m trying to figure it out on my own. I experienced extreme burnout and exhaustion (you can read more about this in Getting Over Extreme Burnout). I was confused and unsure if I was doing what I was meant to be doing with my life. 

I’m now a couple months into this new year with new knowledge and a new energy and understanding about what I’m doing in my business. I have the tools and the knowledge needed to take the next step. 

Your mindset is EVERYTHING. What you choose to do with information is EVERYTHING. 

So, let me ask you, do you ever take the time to really celebrate those small “wins” along your journey? Really take the time to celebrate yourself, your business/life, all the hard work you do & have done, the sacrifices, the blood, sweat & tears you shed to get you to where you are today?

We get so caught up in wanting to achieve the bigger goal, that we don’t take the time to really celebrate all of the things that happen along the journey that leads us to that end goal.

But, I think it’s important to really take the time to celebrate and be proud of ourselves for how hard we’ve worked and all that we’ve been able to accomplish. 

When we think that we aren’t making any progress, it’s discouraging. When we focus on what we are failing at, it’s easy to get down on ourselves and give up.

Here are some tips to consider when trying to adjust your mindset:

Celebrate all of the wins

I say it’s important to celebrate all of the “wins” that even seem to be so small. Things that some people think are comparable to a “participation trophy”. I say, celebrating those things. Even something that seems as simple as celebrating getting out of bed in the morning. It’s something that seems so simple, but for some people, depending on what an individual is going through, that can be a step forward.  

CELEBRATE IT ALLLLL!!

Pay attention to your inner dialogue

Celebrating wins and accomplishments is important in making sure that you are continuing to move forward. Our self-talk and inner dialogue is so important in how we feel and how we show up for ourselves. 

We tend to be bullies to ourselves and are incredibly hard on ourselves. It’s like not matter what we do, it’s never enough. What you tell yourself is incredibly important for making sure that you are continuing to move forward. If you are constantly telling yourself that you are a “failure” and haven’t been able to accomplish anything, then you really aren’t going to get very far. Be kind to yourself & really start paying attention to your inner dialogue!

Forget what everyone else thinks

I say, who cares what everyone thinks. Write down every single thing you are proud of yourself for and take the time to actually CELEBRATE. You can read more about my own journey in Getting through a quarter life crisis.

In my recent post on Breaking Free From Society & Creating A Life You Love, I talk about forgetting about societal generalizations to start creating a life you actually LOVE living. We live and create a life based on what society says we should be doing & I’m calling BS on that. We all have special talents & traits that makes us unique and I think we deserve to CELEBRATE that uniqueness.

Forget about if society says your accomplishments aren’t worth celebrating. Forget that. YOU deserve to be celebrated- every single little thing you’ve done.

I have the knowledge- YOU have the knowledge, WE just need to take ACTION!

So, make sure that you are celebrating all of those “wins” throughout your journey, whatever that looks like for YOU! Those seemingly smaller “wins” are going to add up and could be potentially life-changing if you allow them.

Take the time to really think about and celebrate everything that you have done in life so far, and start celebrating them as they come. You may be surprised at how much you’ve actually been able to accomplish!

I would LOVE to support you along your journey! ❤ YOU GOT THIS!


I talk more about celebrating wins in my 5-Day Better Mindset Course!

THIS COURSE TEACHES YOU:

> how to stay consistent & monitor your mental, emotional & physical well-being
> how to shift your mindset to focus on what you’ve been able to accomplish vs. “failures”
> how to shift your mindset to focus on everything going right vs. everything that goes wrong

See you there!

xx

5 Days To A Better Mindset

I am a big believer in the fact that your mindset dictates everything in your life. Your mindset impacts how you feel physically & show up in the world, and how you show up for yourself altogether.

I have struggled with my own mindset over the last couple years, feeling frustrated and unsure of how to get myself out of the funk that I was in. After testing out different strategies, hiring some coaches and doing TONS of inner work, I’ve been able to figure out how to master my mindset.

Now, I want to help you master YOURS.

I completed a 5-Day Better Mindset Challenge in my private Facebook group, sharing a video training & assignment on what I think is really important in order to master mindset.

Since the women in my group had such a great experience, I have taken the videos and turned them into a course!

This course teaches you:

> how to stay consistent & monitor your mental, emotional & physical well-being
> how to shift your mindset to focus on what you’ve been able to accomplish vs. “failures”
> how to shift your mindset to focus on everything going right vs. everything that goes wrong

What’s included in the course:

This image has an empty alt attribute; its file name is better-mindset-course.png

DAY 1:

My strategy for monitoring my mental, emotional & physical well-being

DAY 2:

Focusing on your accomplishments vs. your failures

DAY 3:

Shifting your mindset to everything you are grateful for

DAY 4:

Shifting your mindset away from complaining & pinpointing the triggers

DAY 5:

Start manifesting your future by focusing on actionable steps towards your goals


Like I already mentioned, the videos in these training are from a challenge I completed on Facebook live in my Facebook community. The information included in this training are what I believe to be essential tools to mastering your mindset to really start showing up in your life!

ARE YOU READY TO TRANSFORM YOUR MINDSET?!

Don’t miss out on my other free trainings inside of my free Facebook community!

>>Strong, confident & empowered women<<

In this group, you will find daily inspiration, encouragement, find yourself in a community of like-minded women who strive to accomplish the same things and an opportunity to work with yours truly directly. ❤

I hope to see you there!


You can also check out my other blog posts that I think you might be interested in:

The Importance of Self-Care

Tips For When You’re Not Feeling Motivated

A lot can happen in just ONE YEAR!

5 Steps For Getting Back On Track & Shifting Your Mindset

Getting Over Extreme Burnout

My 8 Step Process to Overcoming Depression

Conquer your mindset, you can conquer your life! ❤ You got this!

xx

My Morning Routine As A Young Entrepreneur Working From Home

We’ve all heard all about how setting a solid morning routine is incredibly important for starting the day. I don’t believe there’s one “perfect” morning routine universal for everyone. What works really well for me might not work for you and vice versa and that’s OK! But, I do think it’s important for everyone to set one for themselves & test out different strategies to figure out what that ideal morning routine looks like. 

The thing about routines is that they change often. They change with us, when certain life shifts happen. For me, it’s changed many times over the years & especially with starting my own business working from home.

Personally, I’m a BIG morning person. I’m definitely one of those “annoying morning people” that people like to complain about. I just think mornings are so peaceful, especially early mornings. I love getting up early before the sun and taking my time to get ready for the day because how I spend my mornings definitely sets the tone for how the rest of the day is going to be. 

Figuring out what works for you

Since everyone is different, it’s important to learn about yourself & test out different things to be able to come up with a solid morning routine. One thing that I’ve learned about myself over the years is that I get stressed out really easily. It’s frustrating, but it’s just one of those traits that I have. Once I get stressed out, it’s hard to get myself back together & I have figured out the best way to deal with it is to prevent myself from getting to that point. 

The most prominent thing that I’ve learned for preventing stress is being planned, organized & prepared. The feeling of being behind or that I am under time pressure is one of the easiest ways for me to get overwhelmed. I need to have things planned out and prepared ahead of time, I do not handle procrastination well AT ALL! 

My morning routine might seem a bit excessive for some, but this is what works for me. After experimenting with my morning routine for several years now, I’ve been able to pinpoint certain things that are important for my morning routine. 

Here’s what my routine looks like:

My morning routine starts the night before

I think this is true for a lot of people, but making sure everything is prepped & ready is helpful in making sure the morning flows smoothly. Plus, you can save yourself a lot of time & stress in the AM!

I prep the coffee maker, prep breakfast (crack eggs into a tupperware, measure oats), prep snacks/smoothie so I just have to reach in the fridge throughout the day.

I also lay out my gym clothes & make sure everything is packed in my gym bag. Having everything ready helps me feel like I can make sure I’m not rushed and make sure that I don’t get stressed out!

(I’ll write another post on my night time routine!) 



EArly morning gym time

I have been going to the gym first thing in the morning for about a year and a half now. A lot of people call me crazy, but it’s been the most amazing lifestyle shift. I’ve found that getting my workout done first thing in the morning helps with my anxiety & not talking myself out of getting to the gym throughout the day.

You can read more about this in How/ Why I Go To The Gym At 5AM & also 3 Tips for Early Morning Workouts if you are thinking about transitioning to working out early!

Starting my day with a sweaty workout has been the key thing to making sure that I don’t get overwhelmed. I notice that if I go more than 2 days without a workout, I get on edge and start feeling overwhelmed & stressed out. It’s such a great feeling to start the day getting to the gym early & clear my mind! 

Breakfast

I always have breakfast with my boyfriend when we get back from the gym! He jumps in the shower & gets ready for work while I prepare a healthy breakfast for both of us. Having everything prepped the night before helps makes things so much easier for me!

Meditation

I’ve been experimenting with meditation for the last couple years. I have been inconsistent with it, but I have recently added it back into my morning routine. I’ve been trying to make it a habit to meditate for 5-10 minutes after I shower & get dressed and it honestly helps significantly. 

Once I start, I notice how much my mind is focused on all the tasks I have to do for the day. Letting my mind calm down helps me to be able to focus & think more clearly.

Even though I’ve been practicing meditation for a couple years, I’m not very good at it! It really takes a lot of practice. It can be difficult to shut everything off & focus just on your breath, so I’m a big fan of guided meditations. My favorite guided Meditations are in the Sanvello app that I talked about in My 8 Step Process to Overcoming Depression.

Sitting in mediation for 5-10 minutes helps me calm my mind so I feel nice & grounded. Since I get stressed out easily, making sure my mind is calm & clear is extremely important in making sure that I don’t start my workday feeling like my mind is all over the place.

Journaling

After calming my mind with 5-10 minutes of meditation, I sit at my desk and get ready for the work day. You’ve heard me mention this many times, especially in The Power of Journaling! Over the summer I would sit out on my patio for about 30 minutes to journal & get some fresh air.

I journal about what’s on my mind, what’s bothering me, what I feel like I need to get done for the day & how I’m feeling. I just let my mind do the writing and get everything out that I need to. I find that getting everything out of my head & onto paper helps me organize my thoughts and make sure that my mind is calm and ready to take on the day.

Sometimes I find myself thinking that I can skip journaling & sometimes I do. When I do skip journaling for a couple of days, I start getting overwhelmed so I try not to make it habit.

I actually just recently talked myself out of journaling for about a week because I had a lot on my to-do list. I started feeling myself get consumed by my thoughts around everything I had to get done. After I noticed this, I decided I needed to stop talking myself out of it & I ended up journaling for about 2 pages. Taking the time to journal has really helped in getting everything out of my head and out on paper, ultimately helping me feel better & better able to focus.

Review my to-do list & make a plan for the day

I try my best to write out my to-do list the night before, but that doesn’t always happen & sometimes I have some new ideas that I want to add into my schedule. So, I make sure that I take some time to review everything that needs to be done and make sure I have a plan for the day.

By this time, it’s around 8am and I am ready to get started on my work for the day! It’s always so nice to be able to start the workday with a clear mind & fresh perspective. We are all so busy and often get caught up in the motions of everyday life that we don’t take the time for ourselves.

I have enjoyed the transition to being my own boss & working from home, but it has been a hard & stressful journey! Being completely in control of my time & schedule is difficult, but I’ve been able to figure out what works best for me. Having a solid morning routine in place, especially focusing on self-care and prioritizing my mental health has been so refreshing!

I hope you take the time to try out different things for your morning routine. Even making it a goal to get up a little bit earlier so you can ease into your day can be very helpful!

xx