Decades of Strength

How many times have you said to yourself:⁣

⁣

“I’ll feel confident when I lose this weight.”⁣

⁣

“I’ll feel confident when I can fit into this old pair of jeans.”⁣

⁣

“I’ll feel confident when I’m finally in a committed relationship.”⁣

⁣

While there’s nothing wrong with desiring any of those things, the truth is, anything worth having takes time to achieve. And if you want to become more confident sooner than later, you have to start acting as the future version of yourself even before she has manifested.⁣

⁣

As nice as it would be to wave a magic wand and all of the sudden become your most confident self, it doesn’t work that way.⁣

⁣

Because building true, unshakable confidence, regardless of where you are on your journey,  comes from doing the damn thing.⁣

⁣

It’s pushing your limits and getting out of your comfort zone.⁣

⁣

It’s developing self trust because you keep the promises you make to yourself.⁣

⁣

It’s taking the uncomfortable action because it’s the action that will make you proud.⁣

⁣

It’s re-writing the stories you’ve been telling yourself by becoming competent at the thing you didn’t think was possible.⁣

⁣

You don’t think your way to being more confident You act your way towards it.  It’s not fake it until you make it, it’s BE it until you SEE it.⁣

⁣

Tune in to the newest episode of the Decades of Strength Podcast to discover the ways you can start building more confidence TODAY.⁣

⁣

And feel free to borrow some of our own confidence in self belief until you fully embody yours. Because if you can see it in someone else, it means that it is available for you, too.⁣

⁣

Be sure to subscribe in iTunes so you never miss an episode!⁣⁣

We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟⁣

In case like everyone else you’re #boredinthehouse, we put together this cheat sheet for you.

Even when not under lockdown rules you might find yourself reaching for food to bring you joy because you have a distinct lack of other interests outside of work/fam/food.

Sound familiar?

We get it. There was a time in my life when I left a candy bar next to me when I went to sleep so that I had something to look forward to the next day.

There’s nothing wrong with enjoying tasty food. But that should be a small slice of the pleasurable experiences you have in a day.

Tune in to the newest episode of the Decades of Strength Podcast to hear how you can add fun to your life!

There seems to be a common misconception that in order to get results on a fat loss plan, you must be miserable in the process.⁣

⁣

Think only eating chicken and broccoli, forgoing all of your favorite foods, and doing hours of cardio to burn as many calories as possible.⁣

⁣

But we’re gonna let you in on a little secret.⁣.. It doesn’t have to so hard and it DOESN’T HAVE TO SUCK!!! Tune into this episode to find out how!

👋🏻Hands up in the comments section if have been struggling with the same problem for a while.

-

Maybe it’s your weight loss journey(pesky 5-10 lbs just keeps re-appearing) or your life is so chaotic you're burnt out but you can’t see the solution or you just don’t understand why you keep saying "I want to..." then sabotaging yourself.

-

Whatever your struggle each of us have been there feeling like we should have the answer and feeling frustrated because no one else seems to struggle.

-

But here’s the thing our friend this self-imposed expectation that you SHOULD know everything and if you don’t you should be able to figure it out on your own is costing you the results you 100% deserve in your life.

-

Maybe not costing you forever but definitely delaying them because let’s be real the internet is a crazy confusing place, there is so much information available it can be overwhelming which can often trigger a“I’ll do it tomorrow” response, which delays your results more day by day.

-

This is why all of us have invested numerous coaches and mentors because we don’t have the time to waste trying to figure EVERYTHING out, like seriously something that could take you/us 6 months to figure out could be given to you in 5 minutes by the right person!

-

And that's not all they can also help you get an insight to your blind spots, we all have things that we just don't see no matter how hard we look and those things can really hold you back! And no one has time for that!!

-

So Tune in to the Decades of Strength Podcast to hear more about about how our own personal investments have helped us transform and ways you can self invest which don’t involve $$.

-

We know self-investment can be scary but how long are you prepared to keep struggling with the same damn thing? Imagine what life would feel like without that struggle then you will see self-investment may be scary but also beautifully transformative.

-

Head to my stories and swipe up to give it a listen. And if you haven’t already, please go ahead and rate and leave a review.

-

Be sure to subscribe in iTunes so you never miss an episode!⁣

We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟⁣

TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!

THIS WEEK’S QUESTION:

“How to stay on track if your partner or family has different goals?”

Want your question answered? Click the link below:

https://forms.gle/sSdqeR7VqY3udndk9

Be sure to screenshot you listening to the podcast and tag us on your stories!!

🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

⠀

Sam: @saltylifts

Marci: @marcinevin

Sarah: @sarahdufflifestyleandfitnes

Kim: @kimschlagfitness

Whether you’re rigging up workouts with just your bodyweight and household objects or you have a full rack of dumbbells at home there are some techniques you can use to make almost any exercise harder without adding more weight. This episode has got you covered!

TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!

THIS WEEK’S QUESTION:

“How do I not ruin my progress while working from home?”

Want your question answered? Click the link below:

https://forms.gle/sSdqeR7VqY3udndk9

Be sure to screenshot you listening to the podcast and tag us on your stories!!

🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

⠀

Sam: @saltylifts

Marci: @marcinevin

Sarah: @sarahdufflifestyleandfitnes

Kim: @kimschlagfitness

YOU probably dealing with a lot of uncertainty and disruption in your life and it’s OK to say “this sucks” “this is hard” “I’m sitting in struggle town right now”.

Every one of us having our own adjustment period and wherever you are at right now just know that’s ok.

But our mission for this episode was to help bring some glimpses of hope to your life.

To help you shift your focus from the stressed and worried thoughts dominating your attention right now that are leading you to find ways to justify behaviours that if you were being honest are not helping you to feel good or cope with things better.

You know what we’re talking about;

👉🏻Spending more time in the fridge rummaging around for that ideal snack to help you feel more in control of your life.

👉🏻Drinking your nightly wine telling yourself “I need this during these stressful times.”

👉🏻Not moving or working out at all telling yourself “the gym is shut so I can’t do anything ” “walking isn’t worth it!”

We want to empower you to use this time in a positive way by helping you see what you can control and we share examples of ways you could actually come out the other side of this understanding yourself better and having developed BETTER HABITS or at least maintained the ones you already developed before Corona swept the world.

⠀⁣

We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟⁣

TUESDAY Q&A: Answering all of YOUR fat loss, mindset and health questions every Tuesday in our mini-episodes!

THIS WEEK’S QUESTION:

“What are the best quick and easy breakfasts?”

Want your question answered? Click the link below:

https://forms.gle/sSdqeR7VqY3udndk9

Be sure to screenshot you listening to the podcast and tag us on your stories!!

🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟

⠀

Sam: @saltylifts

Marci: @marcinevin

Sarah: @sarahdufflifestyleandfitnes

Kim: @kimschlagfitness

There is nothing special or magical that happens to calories at night to make them more fattening.

100 calories at 10 PM is the same as 100 calories eaten at 10 AM so nighttime eating only becomes a barrier to fat loss only if you end up eating more calories than you should be to maintain a calorie deficit.

But what’s more important is, to be honest with yourself about what is your motivation behind the nighttime eating.

All of us have either personal experience or experience through clients of nighttime snacking being used to stuff down feelings of boredom, loneliness, unhappiness.

Or in fact, any other feeling that is uncomfortable to sit with and may require you to admit that there is deeper rooted problem driving your nighttime eating.

In this episode, we cover a wide range of ideas to help you overcome the night time munchies including;

⠀

🌙 Budget calories for a nighttime snack. If you prefer eating at night, then do it! Eating in a way you enjoy and find easy to manage means you’ll be more likely to stick with it.

⠀

🌙 After your last planned meal or snack of the day brush your teeth and use mouth wash.

⠀

🌙 Stay out of the kitchen! Even better, stay on a different floor than the kitchen if possible.

⠀

🌙 Getting out of your own head and figuring out what you’re really searching for when you feel the need to eat through journalling or in the words of miss Marci “just drink your tea and go to F**king bed!!

We hope you love the episode What helps you to curb night time over-snacking?

Head to my stories and swipe up to give it a listen. And if you haven’t already, please go ahead and rate and leave a review. Be sure to subscribe in iTunes so you never miss an episode!⁣

⠀⁣

We love & appreciate you! 🌟Sam, Sarah, Marci, & Kim: 4 Women, 1 Mission🌟⁣