I wanted to share with you my go to strategy for when I'm feeling overwhelmed! 5 minute brain dump. It sounds silly but honestly it works so good. I sit in a quiet room, yes I know this alone can be hard lol but try, and I set a timer for 5 minutes and I just write.
Write down anything that comes into your mind for whatever reason. Don't hold back at all, no one has to read this! Just write. My favorite part of this is that it doesn't have to be done somewhere special. I mean if you need an excuse to grab a cute notebook by all means do it! But you can write on scrap paper if you want or an app on your phone or computer.
When I present this as a task when I'm coaching I usually get thrown the, well I like the idea but I don't want anyone to see it. I totally understand this. You may be writing some deep secrets you aren't ready to share yet and that is perfectly fine and honestly the point of the exercise. That also doesn't mean you can't do it!
There are definitely ways around this. My favorite one is write it on a separate piece of paper and, safely, burn it when you're done. It is seriously a freeing exercise as you watch all your worries go up in flames. Seriously though you have to make sure you can burn it someplace safe and contained, if you can't then don't burn it! Instead you can shred it or rip it. Ripping it is pretty freeing also. There are tons of apps and websites for journaling that allow you to set a passcode to get in so if you don't want anyone to read it but still feel like you want to have the entries to look back on this would be a good option for you.
I also get a lot of, well I like this but I don't have time. Since this is only a 5 minute exercise I really don't want to validate the "I don't have time" but if you are seriously stuck in that mindset I do have a solution for you. As you are driving to work talk your feelings out loud for 5 minutes. Let it out. Turn off the music or the podcast for 5 minutes and say your feelings but make sure you do it out loud. There is something powerful about putting it out into the universe so don’t skip that step.
Happy Saturday! I wanted to hop by and give you this important message for this weekend because I hear a lot of this going around!
Do not punish yourself with exercise. When you get into that mindset you will start resenting working out because you will associate it with something negative rather than all the positive it brings.
I totally get not wanting to lose your progress but it is not going to happen with one meal or in one day or really one weekend!
If you can relate to this I want you to do this...
Each morning when you get up be intentional about how you will show up that day. Will you do your workout? Will you focus on your nutrition? Will you go to the party and have one margarita and then seltzer? Pick your one way to show up and stick to it and let the rest happen. Remember this is for a day, not every single day. One day letting yourself eat outside your plan is going to be ok!
Have fun and make good memories, and please be safe! Uber is a fantastic ...
Here is a little preview at tomorrows lunch meal prep recipe!! If you do not subscribe I would totally join now to grab this recipe!
Use the code Mealprep for a free month!
Sometimes we struggle with our progress because we are doing too much too quickly! This journey is going to take time and if we do too much at once we are going to get overwhelmed and will end up making it harder!
These are 3 signs that you may be starting off with too much and may need to scale it back a bit!
https://www.coffeedonutsfitness.com/post/3-essential-signs-you-are-starting-with-too-much
I get this question often, rightfully so I guess lol I mean I have Donuts and Fitness together in my business name which can be a little confusing. I want to straightforward tell you what it is and what it is not!
IT IS...
- A mindset nutrition company focused on building healthy habits to lead a healthy lifestyle. I am about building small sustainable healthy habits! My belief in regards to nutrition is balance. I am not a big believer to completely cutting things out of your diet.
- A source of motivation and tips for making better choices in a reasonable fashion. I love sharing tips I have found along my journey. My goal is to help you on your journey!
- A place to find healthy recipes you can easily incorporate into your busy weeknights. Creating healthy recipes for families is one of my favorite parts of what I do! I can't wait to share them with you!
- A source of tips to work with your family on making better choices, yes that means your children also! I love to work with ...
Hi There, I'm Sam!
I am the owner of Coffee Donuts Fitness!
Most days you can find me running around because I am a busy mom of 2 boys! I am usually with my family or doing some kind of activity! We are a very active family!
I am mostly known for helping other busy moms with meal preps and planning. I love serving others by giving them strategies to help them be successful on their wellness journey and to feel great while doing it! I am most passionate about my health, my family, and inspiring others to lead a healthy lifestyle while still enjoying some yummy treats along the way!
I create courses, teach, and inspire other moms who struggle with trying to fit it all in. I know what it is like to be really busy but still want to be able to focus on getting healthy! It can really be hard! I am so lucky to be able to inspire and teach them to focus on their healthy while leading a busy life and without making excuses!
When I'm not busy working on building my community you can catch me ...
Hey members! My new website is up and running and I would LOVE to be able to show it to you!
There you will find all my weekly blog posts, weekly challenges, a monthly bonus recipe, and some free trainings thrown in!
Also I am so excited to bring to you the Coffee Donuts Fitness Academy! On this part of the site you will have access to ALL my recipes, exclusive trainings and posts to help guide you through your journey!
Because you all mean so much to me I have a special deal just for you! Come check out the new Academy and use the code CDF15 to save 15% off the monthly membership!
I hope to see you there!
