Have you ever taken a break during acting class, only to devour all of the baked goods someone brought, or left at the end of class feeling like you could eat a cow? I realized this was an issue when I felt that way even after consuming all of my needed calories for the day.
Take heart! There's a reason acting class is working against your healthy eating plans, and I'll give you a couple of ways to combat it. But first, you need to understand why this is happening. Watch here (tips at the end):
So do you feel more equipped now? Comment below to let me know if this has been true for you.
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Did you know there are a few key ways to maximize your fitness results? We need to maintain what we've worked so hard to achieve. The hard truth is that you can't just exercise for the sake of exercising and expect great results. You need to apply these tips to make it work!
What type of exercise is most effective?
IF I COULD ONLY EVER GIVE YOU ONE FITNESS TIP, IT WOULD BE THIS ONE. Have you gone to the gym only to take classes, drop twenty pounds, and then gain it right back? There is a reason your body isn't changing permanently! Watch here to see why.
What if this type of exercise isn't for me?
So I'm sure you have a few questions now. We will refer to this section as the 3 Top Objections to Lifting Weights and answers to debunk them. Plus, what is resistance exercise?!
Actor friends, if you want my weekly weightlifting schedule, come join us inside of the free closed Facebook group Healthy Fit Actors to download the Change Your Body guide.
How do I maintain my results?
THIS is how you maintain those results you've been working so hard for. To get the meal planning tools mentioned in the next video, check out my free guide inside of my actors only Facebook group. You'll get two of my personal meal plans, a brainstorming sheet that follows my method, a checklist of whole foods to tailor to your likes and dislikes, and a reusable grocery shopping list. But first, watch this video to see how I plan a month of meals in three minutes or less.
Comment below to let me know which of these maximizers will you start applying this week. If you have any additional tips, feel free to share!
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Who has time to workout anymore?!
But here's the thing--your body is like a car. Even if it already looks good, it was made to move. If you leave it sitting in the driveway for a year, guess what? It will stop cranking up when you need it to.
Let's make your fitness routine easier by cutting it to only 15 minutes per day.
Why only 15 minutes? We want to make fitness a daily habit, so starting with a shorter workout will make reaching this goal easier. In the future, you may just get carried away like I do and keep working out, sometimes for up to an hour!
Fitness is addictive like a drug, but one that gives you more energy and makes you look younger.
How do I get started?
So let's look at how this is going to work. This is the first episode of 15 Minute Fit, part of my free Change Your Body series. PDF guides available exclusively for my actors only Facebook group, Healthy Fit Actors. Watch here to see how it works.
What if I can't do all of these moves?
Your mission, should you choose to accept it, is to get your heart rate up for at least 15 minutes a day. I'll start teaching you how in my free Change Your Body download by using The Fit Test inside of my free group. Here's a sneak peek of what exercises it includes, plus modifications that you can start trying in your workouts asap.
Any safety tips I should know?
This step is crucial to your safety! Wait until you hear what happened to someone while I was at the gym because they skipped this step. Comment and let me know if you've ever skipped this, and let me know why.
What if I don't feel like it?
Wanna know a secret? Even fitness pros don't always feel like exercising. Sometimes we have to force ourselves. But if you use these three tips, you'll trick your brain into getting motivated.
What if I STILL don't feel like it?
Do you keep giving up on your fitness routine? Have you tried all of the motivation tips in the world, but still can't seem to stick with it? Then you are most likely missing this key ingredient.
Need to laugh a little?
So what's next? I'll tell you in this video that gets interrupted, not once, but twice! Watch to see how.
Comment below to let me know which of these tips you need to work on most. You can also give me a shoutout on Facebook @SpurgeonPerkins: "I commit to the 15 Minute Change Your Body Challege! #SpurgeFit"
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In my opinion, the biggest enemy of eating healthy is time. We're just too busy to think about the best foods to eat, much less have time to grocery shop or prep our food. So what happens when we're in a rush without preplanned meals? Back to the drive thru and junk foods.
Luckily, the food industry has started to shift based on our demands. Companies will always follow the money, so my motto is to vote with your dollars. I'll give a few ways to do just that in this article, plus you'll get my three tips for how I stay healthy as an actress running around town.
How do I find healthy restaurants?
How do you know if a restaurant is serving legit food? Typically, any restaurant labeled "organic" or "farm-to-table" will have taken extra measures to find the best food sourcing. I search Yelp.com with those same terms when we're in a new city. We've found some really great restaurants this way that we always revisit. How cool to know the best local places when you're traveling?
Disclaimer: avoid terms like all natural, and opt for grass fed, organic, and antibiotic free.
You may even find some cool restaurants in your home town you didn't know existed! Peruse their sites to check their food sourcing. If they have taken the time to appropriately source their food, they will be very intentional about displaying that information on their site. Transparent restaurants want to spotlight their farmers. Transparent farmers want to display their best practices.
Check out the video below to see my top chain restaurant picks. You can also download my free guide to see what I order, exclusively for members of my free Facebook group.
What about the grocery store?
Yes! You can pop into the grocery store for food, too! But what should you buy? Here are a few of my favorites:
Is packing a cooler worth it?
This is my favorite thing to do. When I'm on set filming, I don't want to be dependent on craft services (aka food and snack table) to provide the foods I need. (However, sometimes they rock, and provide organic and Non-GMO options!) So I purchased a medium sized rolling cooler that fits nicely in my back seat. If I know I'll be on the road or unable to leave set to grab food, I take my cooler.
Taking a cooler is also the best way to save money and stay fit while traveling. Download my free Change Your Body PDF to see my checklist of foods to pack, only available in Healthy Fit Actors.
What are your favorite on-the-go healthy eating tips? Share in the comments, and I'll pick my favorites to spotlight in this article.
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This Alabama girl loves sweet tea, but now I don't even keep sugar in the house. Here are four tips on how I kicked the cravings.
How long will it take?
Start addressing your sugar cravings as an addiction. The US National Library of Medicine released a study showing the drug-like impacts sugar can have on our brains (1). With that knowledge, we need to shift our mindset about kicking it. Watch to see how:
So what can I eat?
We also need to understand the sugar/brain relationship. Our brains primarily function on glucose to help us make decisions. Glucose is a simple sugar. So wait, our brains run on sugar? (2) Yep. Unless you retrain your brain to run on ketones via a ketogenic diet, then your brain needs sugar. The types of sugar, however, can make a difference. Watch here for my top three suggestions, plus a favorite healthy snack brand:
What about dessert?
We live in a world that expects dessert after dinner, and pushing ourselves to understand that it's not a necessity probably isn't going to work. The good news is there are plenty of healthy ways to reinvent dessert. Watch to see my favorite:
What about my drinks?
Again, sweet tea lover over here. I also once believed the lie that getting flavored coffee drinks didn't count, even though they sometimes contain over twice as much sugar as our daily suggested limit, not to mention how unclean the syrup ingredients are. Drinks were the number one sneaky sugar culprit in my diet. Watch to hear my fix, and learn what dangerous ingredients to avoid:
Note: I mentioned synthetic ingredients in the video, but even if they aren't, most additives are dangerous because they're highly processed, so I have listed them in my guide as part of my free group.
You will also get access to my Dessert Builder, found exclusively in my free
Change Your Body PDF download inside of Healthy Fit Actors.
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Have you ever felt totally lost on your health and fitness journey? Eyes glazed over asking, "Where do I start?" Throughout my time as a fitness instructor, I found that these three tips are foundational for long-term success.
How much water should I drink?
You read that right--the first tip does not involve food or fitness. Your body NEEDS water to survive. I haven't had a soda in over six years, and I don't miss it one bit. Ok, maybe I've had a Coke about three times in those six years because I had a tummy ache. My mom always gave me one as a kid, and there was just something about the syrup and carbonation that worked magic.
I still drank way too much coffee, tea, and flavored diet drinks. Implementing this water formula is what truly made me start craving water. Yes, you can crave water. I still drink coffee and tea, but they no longer make up the bulk of my drinks. The more you drink water, the more you want it. Watch here to find out how:
How do I measure my fitness level?
The scale is not your friend! I don't even own one. Sometimes I sneak into the store to weigh myself or borrow a friend's, but only when I need to calculate my ideal calorie range, and even that's only when I'm hardcore weightlifting. We have become obsessed with how much we weigh, but did you know that at a certain point the scale starts lying to you? Two people who weigh 200 pounds can look very different if one person is 200 pounds of muscle. That can be discouraging based solely on the scale reading! Besides tracking how my clothes fit and how I feel, I use this method to see if I'm at athlete status:
How do I get support from friends and family?
If you're like me, you feel like this is an easy step to skip. I don't really care if others are on board since I've made up my mind to stay in shape. However, this one step will make reaching your goals that much easier. Sometimes those closest to us don't mean any harm when they carve out a piece of their dessert and ask, "Want some?" But why not minimize traction by sharing your goals?
Some of you, though, may be deeply affected by those closest to you and whether or not you have their support. Maybe you really need it to be a team effort. I have seen others, women especially, start with great intentions, but falter a few weeks later because a spouse or loved one wasn't on the same page. There is a step-by-step method to get everyone under your roof on the same page, but you must be committed to following these steps and understanding an underlying issue:
So what exactly do you say? Does having kids affect this conversation? How can you communicate your plan so you're taken seriously?
Here's how to take your communication to the next level. If you've tried unsuccessfully to garner support in the past, I bet you were missing this key ingredient.
Use this tip to get the most honest response and overcome objections.
Be sure to click below to download the free Change Your Body toolkit to personalize these tips, which includes the Q&A worksheet for tip three, available exclusively in my actors only Facebook group Healthy Fit Actors.
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For any of you frugal procrastinators out there, this one is for you! My husband really loves Christmas, but we're getting ready to list our house for sale. Going overboard wasn't an option, so I wanted to find inexpensive DIY Christmas decorations. Enter the Dollar Tree.
You just need a floral ring, ribbon, and one strand of garland (two if you want it really thick). Dollar Tree has wood, metal, and foam rings, but I suggest skipping the foam because there is no good way to recycle it, and it never dies! Aka forever litter. I simply tacked these above each window or hung them with a handy dandy 3M hook. All you need to do is wrap the garland, loop the ribbon, and hang it.
We already had two lanterns and two water bottles on the runner, so I just added two strands of garland, a few cut sprigs of fake cranberries, and wine sleeves to the bottles.
That's it for this year! What cheap DIY Christmas decorations did you make? Share in the comments.
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On my quest to organize our master closets, I realized it was time for me to make the fancy grown up decision to put my shoes into clear plastic bins. However, I'm also super frugal, so even the lower priced boxes at The Container Store weren't cutting it for me. I decided to peruse the storage containers at The Dollar Tree and found these suckers!
NOTE ABOUT LIDS
After all, I just needed clear plastic containers, not ones made specifically for shoes. Pro Tip: double check each lid to make sure it snaps onto its container because not all one dollar lids are made equal. Six dollars later, I was ready to organize. While my athletic sneakers did not fit well in these (even just one), my flats and wedges fit just fine.
STINKY SHOE TIP
Now let's talk about that tea bag. Once you enclose your shoes, you'll start to realize just how much they stink. Dry tea bags are a great way to absorb shoe odors, but why not bump it up a notch?
I have cheaper, non-therapeutic essential oils for random use. Just add a few drops of essential oils to a dry tea bag to fight funky shoe odors. It's like a mini sachet. It might even work well in your dresser drawers.
Do you have any diy shoe storage tips to share? Feel free to comment.
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Peanut butter has long been a healthy diet staple, but is it killing your results? In my last post, Healthy Chocolate Dessert, I mentioned using nut or seed butter. Unfortunately, many of those butters have become tainted with unneeded fillers. In this post, I'll show you a side-by-side comparison of the best and worst ingredients so you can feel empowered to buy the best brands possible.
To start, let's take a look at the worst possible peanut butter ingredients, a staple from many of our childhoods.
Now let's compare that to some of the best possible peanut butter ingredients so we can see the difference.
Wow. That first one has so many useless ingredients. If you're not concerned about the health issues, then at least be mad that you paid for peanut butter and got something else entirely! If we pay for peanut butter, we should get peanut butter!
So what's the lesson here? If you want the healthiest nut and seed butters, look for one ingredient--the nut or seed! Salt is a fairly typical addition that shouldn't worry you if your sodium intake is normal.
I currently buy Kirkland's Organic Peanut Butter in bulk at COSTCO (pictured in this post). What's your favorite healthy brand? Do you make your own? Have a cool seasonal recipe to share? Feel free to comment.
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SKIP TO THE BOTTOM FOR THE VIDEO
Chocolate was always my weakness when it came to healthy eating. One day while strolling through Earth Fare, I told my husband that I just wanted to find a 100% cocoa bar. Those 80% dark chocolates still have a ton of sugar and fillers.
Then, as if it heard me, unsweetened baking chocolate fell into my lap. You can find 100% chocolate/cacao/cocoa bean in the baking section with all of the chocolate chips! It's a little higher in fat, which is great if you're low carb, but my excitement was 0g of sugar and only one ingredient. My only complaint is that it's currently hard to find organic or Non-GMO brands in store.
So I know what you're thinking: "Isn't it bitter?" Yes, but it still tastes like chocolate. Plus, I have a solution for that:
What are your favorite healthy desserts? Feel free to share in the comments.
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