Tag Archives: healthy habits

You cannot, logically or physically “miss a Monday”.

As per usual, on this beautiful Monday morning, I’ve seen a few dozen “Never Miss A Monday!” posts on FB and IG. While I understand it’s well-meaning, it does more damage than good. This past Fall, I sparked a little “rah-rah” in the social media world with this post on my personal IG page, and felt like it needed to be dredged up again here (which is why the seasonal references are a bit… dated. But the message is still clear, and it’s IMPORTANT) as it speaks to what VSFF is about at its core.


Let’s talk about that phrase: Never Miss A Monday. Wanna know a, not-so-secret, secret? I hate it. Why? Because you legitimately cannot miss a Monday. Unless you die on a Sunday. Seriously. The whole entire approach is horrible. I get it. You want to tell people Mondays are important.

Guess what? We all know. Monday is a real ass kicker.

Those who don’t have weekend jobs are struggling to get back into the swing of that working thing. Kids up through college are dragging and shuffling to class.

Mondays suck. And they’re often the hardest day to get through.

Why on earth are we making it even worse by telling those who are trying to work on their best self, if you don’t get movement, eat “right”, etc… You failed! Why are we putting that added stress on?

Just stop it. All of it. I didn’t miss Monday. I hauled my exhausted ass that worked all weekend out of bed. I gathered all of my gear, and Moose, and was on the road to my parents house at 6 a.m., 11 miles away from my house, because that’s where Moose hangs out on Mondays. With Nanny and Bampy. Then, I drove the 8 miles to work. That’s right, my Mondays involve me driving 19 miles right off the bat (other work days, it’s just a 5 mile commute into the office). I worked a full 8 hour office day, trained a client, then came home and worked for my day job another two hours. I had a workout planned. I also hoped to get in some yoga since the past three days had been so entirely full that I didn’t do any. (That’s right all of you make time people, there are days when there isn’t time. You have to accept that and stop killing yourself trying to make time out of no time.) But my nephew had his first football game of the season. We had mud puddles in the driveway. I took 20 minutes out of my day to put my boots on, to put Moose’s snazzy new boots on – and go out and splash in the puddles. I pushed yoga aside to spend time jumping in dirty puddles with my child. Then, we packed up and shipped out to football. By the time we left that, made a stop at a store for things we needed, and got home, it was time for a very, very late dinner, quick showers and then bed.

Two things of importance here: don’t skip out on sleep to make time. Your body needs that reset button. Your brain, your heart, all that ooey gooey squishy inside NEEDS sleep. Neglecting it to “never miss a Monday” is only going to cause serious problems in the long run (and issues on the short term too). You are also sabotaging your goals by working out on little sleep, or working out exhausted. If you have weight-loss as a goal, you are messing with that too. So just don’t. At least 6 1/2 hours. Do it. You owe your damn body.

The most important thing: don’t miss moments to make time either. I get it, self-care. It’s important. But, I’m talking something different here. This whole thing of competing to be the busiest, boast the least amount of sleep time, the business of being busy – just quit it. Take the time with your children, your family, friends, loved ones. You need that too. If you’re consistently putting all of that off to the side to “never miss a Monday” you are short changing yourself.

You can makeup a missed workout. You can’t makeup missed time with loved ones.

Life is too damn short, and in the blink of an eye, they can be gone. …and you know what? For every Monday you are able to wake up, you’ve already checked in for your Monday. So, job done.

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Filed under Fitness, Postnatal Fitness, Prenatal fitness

Are you eating enough?

That’s right. I asked if you were eating enough.

With the craze of New Year’s Resolutions and the mad dash to drop those pounds gained over those delicious holiday foods, people tend to take it to the extreme.

I’m talking about the 1200 Calorie Diet.

Or at least that’s what I call it.

It’s when all a person gives themselves is just 1200 Calories for the day, total.

“But, that’s what everything says is right for a woman!”

Wrong. There’s far more depth than just taking that face value. 1,200 calories is what a woman’s body needs, at least, to maintain its proper function. Periods (ovulation), thyroid, metaoblism, etc, are all greatly impacted when you’re restricting your calories.

If you exercise, and burn about 350 calories doing that exercise, then taking the stairs at work, walking several steps a day to and from the washroom, then walking to your car that you’ve parked way on the other side of the lot for a little more exercise in your day… those are all calories burned too.

A lot of them to be exact.

You’ve probably put yourself over 500 active calories for that particular day. Deducting that from 1200, it’s leaving your body with a mere 600 calories to use to keep your body moving. Heart pumping, digestive system working, etc.

After a few days, your body will start to send itself into panic mode (aka: Starvation Mode). It begins to slow “fuel burning” parts of your body: your metabolism. It goes into as much effort as it can to store everything it can.

It’s far from sustainable. And certainly NOT healthy in any way.

Once the body starts receiving more calories, it cannot handle what it now considers an overload. Your metabolism which has slowed, essentially freaks out. The weight lost, is gained back rapidly, and often times even more weight is gained. Water retention (bloat) is common. Thyroid dysfunction is common as well.

Calorie restriction of this manner has also been well documented in being the stemming factor for disordered eating habits.

It takes years of proper eating to “straighten” everything back out, and sometimes not without medication intervention (thyroid medicines).

The path to weight loss isn’t just one road in which we can all walk down. It’s not a one size fits all shoe. Really.

“Okay, so how do I do this and do it right? That stuff all sounds terrifying for the sake of dropping a few pounds.”

To do that, you’re going to have to do a little math. Here’s where you need to calculate what your body specifically is burning for its total daily energy expenditure.

Women BMR = 655 + (9.6 X weight in kg) + (1.8 x height in cm) – (4.7 x age in yrs)
Men BMR = 66 + (13.7 X weight in kg) + (5 x height in cm) – (6.8 x age in yrs)

TDEE= BMR x Activity Factor


One pound is 3,500 calories. A sustainable, and healthy approach to weight loss is to aim for anywhere from one to two pounds a week.

In my own personal instance, my TDEE is around 1900 calories a day. If I wanted to start dropping a few pounds, I would create my deficit from that and aim for around 1500 calories a day.

To gain weight (that’s right, people do that too, although not as common), you’d want to do the opposite. Which would put my target calorie consumption at around 2300ish calories a day.

Taking control of your health and creating a solid weight loss plan that is sustainable is daunting. The nutrition part is almost always the hardest part. If it doesn’t sound right, or sound legit? It probably isn’t. Don’t ever be afraid to do the research to find an educated, degree holding nutritionist or a registered dietician and ask them questions. There isn’t a such thing as a dumb or silly question. And we’re all here to help you.



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