I’m so excited to introduce Christina Rizzo, a relationship coach on a mission to help men and women create loving relationships with themselves. I am excited to have her as a guest blogger on my site. I hope you enjoy her post as much as I did! I’m always in need of more love! Christina helps people achieve their dreams, go for their goals, and find freedom from their stumbling blocks and limiting beliefs using love, enthusiasm, a smidge of magic and a lot of hard work. Gotta have more? Connect with Christina at: www.thechristinarizzo.com and get FREE access to Christina’s guide: 10 easy steps to go from self-deprecating negativity to empowered confident action.
Isn’t love grand and amazing! It makes us feel warm inside and as if we matter in this world. But when we are lacking love we feel out of sorts, lonely, sad, and even bitter. Today I am going to talk about ways you can create more love in your life, so those moments of warmth and amazingness are a daily occurrence. BUT, there is a catch. I’m not talking about just any type of love here. Hmm. Did you think I meant romantic love? Were you hoping I was going to share ways to get more love out of your current relationship or how to get more love from a future relationship? You are right…sort of. I AM talking about getting more love out of a relationship….specifically, the relationship you have from yourself.
Yes, loving your self is sooooooo important and no, loving yourself does not mean you are selfish or have an inflated ego. It means that you value yourself. It means you only allow stellar people into your life. It means you createboundaries. It means you go after the things that matter to you and don’t put them on the back burner for someone else. I could go on and on. If your life is straight crazy and one shitty event after the other is occurring you gotta look inside. How are your treating yourself? As women, it can be even more difficult to love ourselves. We have been conditioned in so many ways to think we have to be self-sacrificing and put others ahead of our own needs. I have been there and I am still working on this myself. I have come very far from the extreme people pleaser I used to be, but changing patterns takes time!
If this is sounding all too familiar I got you covered! Below are 5 really easy ways to bring more self-love into your world. Once you start demanding love for yourself those negative people and situations will start to fall away. We will always have to deal with difficult life situations to some extent, but you will have a better support system, you will have a better outlook, and you will have better resources to help handle anything that comes your way…just because you love and care about yourself. Oh and let me not forget to mention that if you love yourself then you will ATTRACT a more suitable and fulfilling relationship into your life. You will stop going for those “bad boys.” Already in a relationship? When you focus on taking care of you and not on what the other person is lacking your relationship will naturally improve or you will realize that it is not the relationship for you after all.
Use these tips below how you see fit. Some you will love….some not so much. I challenge you to use each of these five tips over the next 14 days and then at the end reflect on how your life has changed and decide to keep them all or keep the ones you like the most.
Five ways to develop a deeper & more loving relationship with yourself:
Now it is your turn, Comment below or on Whitney’s FB page when you try these out. We want to hear from you!! If you heart these tips and want to hear more, head on over to my Facebook page and click on the Like button!
I hope you have an amazing Wednesday (it is hump day, ya know!)! And enjoy your 4th of July holiday weekend! I’m heading to Charleston, SC to visit family and the beautiful city I call home!
With love and wellness (and always in need of more self-love!!),
Yup!! You read that right! I am now a Crossfit Level 1 Trainer! I attended the training the weekend of June 6 and 7, 2015, and had such a blast! I learned so much and enjoyed training with the others there taking the training, as well as working with the CF-L1 instructors. I knew where my weaknesses were before this weekend, so it was nice to get the extra help and pointers in those areas.
It’s also interesting because now my “coach’s eye” has come out…or been more honed. I tend to give feedback and help now, even though I’m not technically a coach anywhere. But it’s neat to see how it’s changed my perspective. And it certainly piqued my interest in getting other certifications, as well as (hopefully one day) becoming a coach. I’ve inquired about potentially interning or shadowing at my gym, so cross your fingers I get this opportunity :)
I’m so excited to see what this may hold for me in the future. I’ve wanted to become a personal trainer for awhile now, so this is just one step closer to reaching that goal. It’s also helped me focus more on my form and becoming better and stronger in the movements. It’s made training more fun and focused, which has been amazing. Not that it wasn’t before, but now there’s more purpose.
I don’t even know if I’m making any sense, but I’m excited and wanted to share my thoughts :)
And this past weekend, I participated in the X-Corps Adventure race with three other members from my gym. It’s basically a race full of different events/challenges, along with some questions/challenges to make you think…it puts your brain and body to the test! It was so hot and a lot of work, but it was so much fun!! For some reason, my computer isn’t letting me add any pictures from this weekend, which is too bad because they are pretty funny. We drew tattoos on ourselves and wore fanny packs for the whole workout :)Gotta love it!
Instead, I’ll just leave this little gem here for you because I think it’s cute :P
I hope you’re having an amazing week! Thanks for indulging my excitement!
With love and wellness,
So I just got home from a long weekend in Colorado. Usually, when I travel, I eat out every meal and I end up feeling bloated and awful, even though I choose the best foods and try to stay on track. But you know how it is…you end up starving and the “good for you” choices end up not looking or sounding good, so you decide “just this once” I’ll eat this or that. And before you know it, the whole weekend has passed and you’ve had several “cheat” meals. Then you get home and the struggle is real to get back on track. We’ve all been there, right?!
But I’m so happy that this time was different! For you see, my brother and his wife just had beautiful twin girls! And that whole going out thing became a WHOLE LOT more difficult! Add in a rambunctious 3 year old and it gets even more difficult! So we spent our weekend visiting and cooking all our meals at their house. Which, believe me, was MUCH preferred! So this time, it was super easy to stay on track and enjoy the weekend without feeling awful the whole time!
I also got in a couple bodyweight workouts at the hotel with my nephew. Usually, I like to try to find a crossfit gym to drop in at, but I knew I wouldn’t have time this trip. But no worries…the bodyweight workouts I did were enough to get me moving and sweating and feeling the burn! And it inspired my nephew to get up and get moving too. His version of butterfly sit-ups looked WAY easier than mine! Hahahaha. I could have used this weekend as an excuse to relax and be lazy, but that isn’t me. Working out is relaxing for me!! And it didn’t detract from my weekend of visiting family either! Plus it helps that my family knows how crazy I am without my workouts!! :)
This was a much needed weekend away from some of the things going on in my life. I needed the time away to reflect on things going on in my life and to focus on the bigger picture. Because family is really what it’s all about. I enjoyed my one-on-one time with my nephew so much, and I loved getting to snuggle and cuddle with my nieces…they are such little angels! God Bless my sister-in-law for being able to handle it all while my brother is away at work! Plus he is amazing when he gets home and immediately starts helping and pitching in where needed! It definitely takes a village!!
I came home with a much clearer head and purpose for where my life is going and where it should be. My focus has been off and unclear for a bit, but I now know where it should be. That’s such a good feeling to have…knowing that all I had to do was take a step back and away from it all to really help it become clear where I should be focusing. I’d definitely recommend that for anyone!
I’m excited for being back on track and having set goals that I’m working towards. I’m even more excited to be back on track with God as my focus. For too long, I’ve strayed away from Him and I know that He is exactly where I need to be. I finally feel at peace knowing that He is at the helm of my ship…I hand Him all my anxieties and worries and rest peacefully knowing that whatever is going to happen is exactly what is supposed to.
I hope you all had an amazing weekend, as well! It’s weird talking about my long weekend while we are heading into another weekend here in a couple days. But I’m not complaining! I only have to work two days this week :) Then I have another busy weekend of attending the Crossfit Level 1 Certification training. I’m so excited to get this training under my belt and get on my way to achieving my goals!
Have a great rest of the week, and enjoy your weekend!
With love and wellness,
Ooooh – how could I forget?!?! Here are some pictures from this weekend!!
As a Health Coach and an avid CrossFitter, I’d like to tell you that I *always* eat healthy and *never* have any issues with my diet, my body, my digestive tract, my sugar cravings, etc., etc. But that is so far from the truth, especially when life does what it does best…surprise you with big life changes you weren’t expecting!
If you’re anything like me, you probably think anyone working in the health industry is this “perfect” being who eats healthy, exercises the “perfect” number of hours a week, and lives this amazingly “perfect” life. But guess what? They…WE…are humans too! We have issues and we have setbacks and we eat things we aren’t supposed to, even knowing how we’ll react to them!! I know?! Isn’t that crazy?!
Let me share with you how I know this to be true! These past couple months, my life drastically changed when I wasn’t expecting it to (you can read about that here, if you’re interested). And I started *occasionally* indulging in little sweet treats here and there. Except that didn’t stay so occasional.
Let’s be clear about how NOT occasional it became…this past weekend alone, I made pancakes (mind you, they were gluten-free, but still full of sugar) with blueberries and blackberries along with maple syrup. Not just once, but TWICE!! I also bought two packages of Justin’s dark chocolate peanut butter cups. I ate one on Sunday, and I’m pretty sure I ate the second on Monday or Tuesday. Let’s just say these had become staples for me at my weekly grocery store trips. Oh, and don’t even get me started on Larabars. I was having at least one a day, if not two! My sugar cravings were insane!!
I’ve also over-indulged on dairy, which I know doesn’t agree with me. I’ve had pizza more times than I care to admit over the past several weeks, I’ve been eating more greek yogurt, and my omelets and burgers (when eating out) have been smothered in cheese. In my mind, these have all been *occasional*. Mind you, when viewed all together, I was actually overloading my system with copious amounts of sugar and dairy! And let’s just say neither agree with my system.
It wasn’t until this morning that I had a huge wake-up call that something wasn’t right. Yes, I am stubborn because I’ve had *several* wake-up calls before today, but I didn’t actually see it until today. Let’s see…where to begin. I haven’t been sleeping very well lately, getting in bed and tossing and turning, plus waking up completely exhausted, no matter how much sleep I actually get. I’ve been completely drained throughout the day and struggle through many of my work-outs. My face has been breaking out and I’ve been fighting some sort of sickness. My knees (and other joints) have been bothering me a lot more than normal. I have a weird rash/bumps on both my elbows/arms.
But here’s the big one…the one that you’d think would have been an “aha” moment for me. On Monday during my Crossfit workout, I had a major asthma attack…as in, my coach told me my lips were blue asthma attack. I haven’t had one in YEARS!! I don’t even carry an inhaler anymore because I have it under control. But let’s be straight with each other…that wasn’t enough for me!! I thought nothing of it, other than it was humid and that’s what caused my attack.
Enter my workout this morning. It was humid, but didn’t think anything of it. I started out pretty strong…and then came the burpees. And out went my breath. I finished the workout, but struggled with catching my breath. Afterwards, I asked my coach (the same amazing one from Monday) if my time was “slow” for an Rx workout, to which he immediately responded, “Yes.” He clarified what he meant and we talked about what could be causing my breathing issues this year since I had no problems last summer.
Let’s just say when I left the gym, I started doing some hard soul-searching. I was really trying to pinpoint why I was having these issues, because I felt like a complete failure at the gym. I needed that harsh truth this morning. Because only then did it finally hit me like a ton of bricks…it was my diet. Duh. Like, serious smack myself in the head duh.
We all have slip-ups…that once in awhile little treat or dessert or dairy (or whatever food triggers you may have). But when those once in awhile treats become an every day or every other day thing, it creeps up on you. I know it crept up on me. My body had been trying to tell me for weeks…I just wasn’t listening. Truthfully, I don’t think I wanted to listen.
So I’m here to ask you all to help hold me accountable. I am going to get back on track and hopefully kick my asthma’s butt (for the second time around)! I’m cutting out dairy and sugar, which may not be very pretty. I have a feeling my withdrawal symptoms aren’t going to be very fun!
Have any of you had these “aha” moments recently? Or been ignoring the things your body is telling you? Let’s go on this journey together! Because, let’s face it, it’s more fun (and easier) to do these things with someone else! Let me know in the comments what you’ve been struggling with…sugar cravings? Pizza addiction (who isn’t addicted to pizza?!)? A love for all things breaded?
I can’t wait to go on this journey with you! And I can’t wait to share my results of cutting out sugar and dairy…even more importantly, I can’t wait to get my breathing back on track so I can get back to kicking butt during my workouts!!!
With love and wellness,
So I completed my ten days of meditation a couple days ago….it definitely became a habit! I’ve kept it up and plan on continuing to do it every night before bed (or as needed). I’ll admit, it was tougher than I thought to add in meditation every night…there were many late nights, especially while I was traveling, where all I wanted to do was crawl in bed and pass out. But I still did my meditation…every night. Even if it was only a 3 minute meditation, I still managed to get them in! So if I can do it at midnight (when I had to wake up in a few short hours), then anyone can do it!!
I’ve noticed a few positive changes since adding it into my routine. First, and the most obvious, is that I’ve been sleeping better. I fall asleep faster because my mind isn’t racing with millions of thoughts, and I sleep through the night. I wake up with a clear mind and my thoughts are much more positive throughout the day, as well! That may not mean much to some people, but it’s amazing for me. I have so many things to be positive for, but it’s often difficult to maintain that positive outlook all day, every day. Meditation has helped me maintain that focus.
Another positive change I’ve noticed is that I’m much calmer…my anxiety is not quite as crazy as it can be. I have a bad habit of overthinking things and going over everything in my mind again and again. It. Drives. Me. Crazy. Meditation has helped calm that down. Another side effect is that my thoughts are much clearer. They aren’t all jumbled up and all over the place. I can’t tell you how amazing that is! I seem to make decisions much easier, and I don’t go back and forth over what I should do, or worse, trying to figure out what is “expected” of me.
I’m so happy to get back into meditation and to have these amazing results, just in a few short days. I know this is something I will continue doing and continue seeing great results!
I traveled to Charleston, SC last week, my home town. It seemed to fly by! I had so much fun and visited with a lot of friends I hadn’t seen in awhile. I also got to see my family, which is always a plus! And yes, I kept up with my meditation while I was there. My aunt even asked me about it! I hope she gets into it and sees the same great results I have!
It’s been nice to be home and get back into my routine. I missed my kitchen and cooking and eating healthy. Like I said above, I had a few late nights so I wasn’t getting my sleep and I was eating out every meal (obviously), so I know I didn’t always make the best choices. Needless to say, I’ve had a few breakouts as a result. But I know they’ll clear up now that I’m getting home and getting back into my normal eating habits! The real takeaway is that I had an awesome week and enjoyed my time away! Because in the end, we only live once! So we may as well live it up :)
I hope you all are enjoying your weekend, and are getting some much needed rest and relaxation!
With love and wellness,
PS – I had to throw this picture in because I think it’s hilarious. Meditation will help keep you calm…dating a crossfit chick helps too :P
So I completed my Whole30 this week (on Tuesday, February 10th to be exact), but I really haven’t added anything back in yet. I’m actually kind of afraid to add anything back in, because I don’t want all my old problems to come back…plus, I *may* or *may not* be addicted to sugar too, so I’m leery of adding that back in. I’m sleeping better, my acne is clearing up, I’m not as anxious, my PMS was pretty much non-existent last month, my joints aren’t as sore/inflamed, and I’ve set a few PRs this past month at CrossFit. Overall, I feel MUCH better than I did before I started it. However, here’s the one setback. I only lost 1.4 pounds!! I must admit, I was a little bummed about that. As someone who doesn’t ever weigh myself, this was kind of a blow to my ego. Especially because Scott (my loving boyfriend who did the Whole30 with me) lost 10 pounds!! Seriously…10 in 30 days! Ugh. Men.
After weighing ourselves this morning, we took after pictures (see below for before and after pictures). Don’t mind the fact that I have a disgusted, silly look on my face…we should’ve taken the pictures before we weighed ourselves, LOL (also keep in mind it was 5am). Before I go any further, let me just point out that the number on the scale is just that…a number. It doesn’t define who you are and it certainly is not a reflection of you as a person. I’ll admit that as of this morning, February 12, 2015, I weigh 137 pounds. This is, by far, the most I have ever weighed (well, except for the start of the Whole30 when I weighed 138.4). But I looked at the pictures of myself (both the before and the after), and I see the difference. I feel the difference. And I know that if I lost 10 pounds like Scott did, I would be way too thin and wouldn’t be strong enough to continue my CrossFit workouts and PRs.
I know that my body is exactly where it needs to be. My clothes fit well (I haven’t had to buy new clothes because I gained or lost too much in quite a while), I’m happy with the way that I look, and I’m even happier with the way I feel. Because, you see, isn’t that what it’s all about? So what if I weighed 115 pounds, like I did in high school and into college? How would I feel? Would I be able to keep up with CrossFit? Would I be as toned and muscular? I don’t think so. Because I look back at pictures of myself in high school and college when I thought I was very fit and looked my best and I realize I was flabby and not toned. Yes, I was thin (probably too thin at some points), but that was it. I was just thin. I ran all the time, so I wasn’t out of shape. But there was nothing else there.
I look at pictures now and think, “Damn…I am muscular!” In fact, I just said it yesterday about a picture one of our coaches took. I said to Scott, “Holy cow! My arm looks huge! And I mean because of my muscles!” I LOVE how I look now. I LOVE how I feel. And to me, that is SO MUCH MORE important than the number on the scale! I know that I can pick up heavy items without the help of Scott (even though I let him help me more than I care to admit, LOL)…and I know that my body will support me doing the crazy things I do at CrossFit. Most importantly, I know that my legs and especially my knees are now strong enough to support me should I jump off another 6 foot wall and NOT tear something (circa 2013, I tore my ACL and meniscus attempting to run a Tough Mudder and came off a 6 foot wall wrong…it wasn’t pleasant). But now, my knee and quad muscles are so much stronger! It’s amazing what a year at CrossFit will do for you!!
So I encourage you to NOT get discouraged if you’re doing a Whole30 or some other detox and you’re not losing weight. Because the number isn’t important! Are you feeling better? Do your clothes fit better? Are you sleeping better? Is your skin clearing up? Are you thinking more clearly? Think of all the non-scale victories instead! And also remember that it takes 4 weeks for you to feel a difference in your body after working out and changing your diet, it takes 8 weeks for you to see it, and it takes 12 weeks for your friends and family to notice and see it. Keep it up! Because YOU are totally WORTH it!!!
With love and wellness,
Did you have an amazing New Year’s Eve? I spent mine with my handsome boyfriend and his beautiful daughter, as well as a bunch of great friends I met through my Crossfit gym and my boyfriend. It seems like it flew by…one minute, it was 7 p.m. and we had five hours left of 2014, and the next, we were in the last minute of it and counting down to 2015!! We made it to midnight and watched the ball drop in Times Square…well, Scott and I did. His daughter made it til about 11:55, LOL. She was so close!! And she slept through all the noise and the celebration!! She was zonked out til 9 a.m. this morning!
This time of year is always a time of reflection. We look at what we have accomplished over the past year – did we keep those resolutions? And we look forward to the upcoming year and what we want to accomplish. As I look back over the past year, I realize just how inspiring 2014 was for me. I started focusing more on me and what I wanted, instead of what I thought other people wanted for/from me. I also learned how to love myself more…not just the “good” parts of me, but EVERY part of me. And with all that, I met and fell in love with Scott, a fellow Crossfitter and someone who loves me for exactly who I am. He supports me and my growing business, both with the Health Coaching stuff and the doTerra oils. I’ve even gotten him interested in the oils!! He loves using them! And even better, his kids love them too!! His daughter came up to me this morning and said, “Whitney, I need some oils for my leg. I got a boo-boo.” How awesome is that??? Additionally, I started my training with the Institute for Integrative Nutrition and have made great strides to becoming a Health Coach and living the life I’ve always wanted to live! In December, I was half-way through with the program and pre-certified to start seeing clients! I’m in the process of setting up my very own business (which is a HUGE step and only *slightly* intimidating!!). But I am beyond happy!! I made some huge life changes this year and I am so excited to continue moving forward and seeing what 2015 has in store for me!
I hope you look back on the past year and see great things, as well! If not, here’s to a fresh start in 2015. And here’s the thing – you don’t need the first day of the new year to make a fresh start. You can start any day of the week, month, year, etc. But this is the time of year for that fresh start! Make it a beautiful year! It’s day 1 of your 365 page book for 2015. How do you plan to write your book?
Here’s to an awesome, beautiful, productive 2015!!
With love and wellness,
It’s been a busy week…or couple of weeks! I’m in the process of moving and finishing up teaching at my alma mater and life has been super busy! Every day has flown by, and I can’t believe we’re already to Friday! I move on Saturday and I’m still scrambling to get all my stuff packed. Packing is craziness, I tell you! But enough about that. I know you’re dying to hear about the last part of my story! So here we go…
On top of everything else I’ve talked about, I am also a big advocate for physical fitness and moving your body. I’ve always been into sports and being physically fit. I can remember waking up early on the weekends when I was in middle school to work out; remember step aerobics? Yeah, that was me. Seriously…in middle school. I ran track, played softball, played powder puff football (in college), played kickball (in my adult years and more for fun), and just generally enjoyed working out…yes, I’m one of THOSE people! I like moving my body and seeing what it can do for me. In my day job with DoD, I am the PT coordinator and have been trained in physical fitness. I also know that not every person will benefit from the same types of exercise or sports. Like everything else, you have to find what works for you; more importantly, you have to find and do what you ENJOY! Because working out should be fun, not work. I joined Crossfit Takeover (http://www.crossfittakeover.com) in February 2014, and I haven’t looked back. I have to admit, I was scared at first. The thought of walking into a Crossfit gym…I’d heard all the stories and pictured all these bad ass athletes and then thought of me walking in and looking like a complete fool. Mind you, I’d had knee surgery in May 2013 – I tore my ACL and my meniscus in an attempt to run a Tough Mudder. Needless to say, I won’t be doing that again. But here I am, February 2014, wanting to get back in shape but not really knowing where to start. So I walk into CTO and the rest, as they say, is history. The coaches were beyond helpful and welcoming, and the other members (i.e., all those bad ass athletes) were so friendly and encouraging. I love Crossfit, and I truly believe it’s something everyone can do and benefit from. The workouts are different every day and they truly challenge you. I’ve done so much more than I ever thought possible, and I am stronger and healthier and more fit than before my knee surgery, when I thought I was super fit. Anyways – I didn’t mean to go off on a Crossfit tangent, but my point is to find something that drives you to get to the gym every day. And that’s what I’m here for – to help you find what works for you and, more importantly, to help hold you accountable to keeping on track. Whether it’s getting out for a 30-minute walk after dinner or playing kickball or another fun sport or joining a local gym, get your body moving!! You’ll benefit in so many ways!
As you can see, it’s been a long road, one that continues even today, but it’s been such an amazing one. I’ve learned so much about myself, becoming healthier and happier and having more energy than I ever thought possible. My hormones have started regulating, my face is finally clearing up (except when I overindulge in those sugary treats!), my sleep has improved drastically, and my anxiety has nearly diminished! The journey has been a fun one, albeit a frustrating one. I’ve done most of it on my own, which can be discouraging and disheartening. In all my research, it led me to IIN and I kept being drawn back to it over the course of a year. I loved how I felt and what I was seeing happening to my body and my state of mind. I felt a spark of passion and excitement I hadn’t felt in a long time, especially in my current job. I decided, after a lot of soul searching and questioning, that I needed to enroll in IIN and follow my heart. I knew that I wanted to make a difference in other people’s lives, the same way that I’ve made changes in my life. But I want to make this an easier, more fun process for all of you! It was a lonely road to get where I am today, but I’m here to make this journey one you can share with a like-minded individual; an accountability partner, so to speak.
The truth of the matter is that every individual is different. There’s nothing saying that what works for me will work for anyone else. It’s what we call bio-individuality. As it is often said in the nutrition world, one person’s food is another person’s poison. No two individuals have the same needs, whether it is physically, emotionally, mentally, or nutritionally. Just as I worked with myself (really, experimented), I’ll work with you to help you find what foods work to nourish your body. I coach based on the principles that not only do we nourish ourselves with the foods we choose to eat, but also by balancing our lifestyle as a whole through lifestyle nourishment. This includes our relationships, career, physical activity, and spirituality. My role as a Health Coach is to motivate, support, and help you reach your personal health goals. I’ll work with you to make positive changes step by step in a healthy way that is personalized and easily integrated into your diet and lifestyle.
You may be asking yourself why a health coach? What are the benefits of having a health coach? Well, here are a few:
With love and wellness,