Fitness & Wellness

Sleep

The best career decision I ever made was making it a non-negotiable to start my day no earlier than noon on Mondays. Being able to sleep in until 9:00 and starting my week off without the crazy hustle of making that 8am meeting or 5:30am client has been a game changer. I don’t dread Mondays, I get to fully enjoy my entire weekend, and I look forward to the week so much more.

I need sleep. Once I finally started getting more sleep and only allowing myself 2x/week of early clients, my quality of life improved ten-fold. The video above nails it on exactly how I function.

My morning ritual is waking up to a peaceful alarm with no snooze, making a cup of coffee, and finding a podcast to listen to while I make breakfast, pack my food for the day, and get ready. No negative energy from the BS on TV. No checking my email. When I brush my teeth, I read affirmations I have written about career, relationships, fitness, and finances and let those words sink in every morning. Whether it’s a 4:15 morning or an 8/9am morning, the same ritual stands.

We all hear how the early morning risers are supposedly the most productive, but I know for a fact that getting good sleep and sleeping until 8 or 9am more days than not has made me a lot more productive. Everyone is wired differently. I know there are individuals out there who kick ass with an early morning start. I coach a few of them, and my dad is that exact person too. Personally, I felt bad for a hot minute when I would turn down clients who wanted to start early on days I told myself were my mornings, but then I saw how I became a better coach, friend, sister, and daughter when I allowed myself to sleep, and also have a life during the week.

Research continues to come out to show how sleep is one of the most important things an individual can do to stay healthy, lose weight, and stay sharp. For the longest time I would tell myself, “You can sleep when you die.” Fast forward to my body pretty much shutting down in 2012, and I learned real fast that mindset does not create a lifestyle of longevity and thriving. I want to be my best self and give my best self to my family, friends, and clients. Knowing now how I tick and what works best for my lifestyle and body is something I will not take lightly ever again.

How are you wired? Are you an early riser and thrive in the morning? Do you stay up later and sleep in to create the best day? What is your morning ritual?

SHOWOUT Shape Up

Dates: January 7th- February 4th

Details: 1st 2 weeks focus on a dialed-in eating plan. Remaining 2 weeks introducing other foods back in the diet. Pre and post body comp, weekly goals (nutrition, fitness, steps), meal plans, shopping list, weekly update on who's sticking to the goals. 2 winners at the end of the 30 days: most body fat loss AND most consistent on hitting weekly goals. The winners will receive one personal training session from me, shout out on my social media platform, and $25 gift certificate to Total Nutrition.

Price: $40

Email me at showoutmeg@gmail.com to register by December 21st. Capped at 20 people!

Water & Fluoride

If you are unaware of the harmful effects of fluoride, then check out this article. Also, Fluoride Free Austin, is a great site to stay up to date on the latest research and happenings. In a nutshell, how toxic is fluoride--

  • It is a component of rat poison and many other common pesticides
  • It is corrosive enough to etch glass
  • ŸFluoridated toothpastes carry a poison warning on the label
  • The EPA prohibits discharging fluorides directly into natural waterways, including the ocean.  Fluoride disposal is regulated under the rules for hazardous waste.
  • ŸHandlers are required to wear a NIOSH-approved cartridge respirator with full-face shield, tight-fitting chemical splash goggles, and acid-proof protective clothing, gloves and shoes.
Fluoride Free Austin

Needless to say, I do not want this crap (fluoride) in my water, especially since I am someone who consumes around 80oz of water daily.

There are multiple avenues to get fluoride-free water:

  1. If you are looking for an inexpensive way, then make a trip to your grocery store, purchase BPA free jugs, and fill them up weekly. At HEB in Austin, the fluoride free water is only $.35 a gallon; Sprout's, Wheatsville, and Whole Foods also offer fluoride free water refills.
  2. If you own your house, you can put an entire system on your water that removes fluoride, but this is quite the investment.
  3. Lastly, this is a great water pitcher that you can refill that removes all the impurities.

MOST BOTTLED WATER CONTAINS FLUORIDE. If it does not state that it's fluoride-free, then do not waste your money. Pick one of the options and get to drinking fluoride-free water. 

Reset & Restore

RESET & RESTORE.png

Every year I do a Reset & Restore with my corporate wellness account, RetailMeNot. It's a 30-day program designed to detox from sugar, processed foods, and give your body the break it needs to fully reset and restore itself and get back on track to feeling great! This is not about weight loss, which will happen naturally, but it's all about being intentional and slowing down for a month. By the end, you will feel rejuvenated, revitalized, and refreshed.

I am opening up this course to all my local Austin friends and anyone who wants to participate remotely. 

DETAILS

  • January 8th-February 6th --- deadline to register is January 2nd.
  • Weekly Monday Motivation
  • Reset & Restore handout focusing on what foods to eat, water intake, sleep, how to deal with toxins, & eating guidelines  ---This is the game changer!
  • Private Facebook group to answer all questions and provide accountability along the way
  • 10,000 steps daily Google log chart
  • Detox supplementation (additional cost if interested)
  • Educational visit to Barton Creek Farmers Market on January 20th (optional for Austinites)
  • Team dinner at Picnik on Burnet Rd. on January 27th (optional for Austinites)

Price: $25 (payments via PayPal or Venmo @showoutmeg)
Email Megan at showoutmeg@gmail.com if interested.

 

 

 

Rollin' Solo Dolo

Solo Dolo

June 6th, 2017  (actual date written)

The past 12 months have been a whirlwind of transition. From career changes, to getting ready to move on my own, to finishing up my OPEX Level 1 CCP course work, I can suffice to say it's been busy. This coming August will be the first time ever that I am rollin' solo dolo with my career AND living on my own again. I am so excited yet it also brings up all the craziness that comes with transition.

As of June 1st I have been operating solely as Showout Life and offering the following:

So many possibilities and new adventures in store! When I truly listen to my heart, life makes sense again and things fall into place. 2017 is half way over and I have already learned so much more about myself, accomplished goals, but taken a few steps back too. I may be rollin' solo dolo, but I am ready to link arms with new clients and develop amazing, fulfilling, intimate relationships. Let's rock out the 2nd half of the year full speed ahead!

The 4 H's

HEALTHY - HAPPY - HORNY - HUNGRY

4H

A simple way to know if you are functioning at full capacity, recovering from workouts, and fueling your body properly is to check in with the 4 H's. Each morning you should wake up experiencing all the H's.

HEALTHY- You feel great. Rarely get sick. Crave nutritious foods. Injury free and feeling fab!

HAPPY- You wake up ready to take on the day full speed ahead. This doesn't mean you have to be on cloud 9 all the time, but you have a sense of fulfillment and are excited about what the day has in store. If you are restricting your calories, you have less calories for your brain to use. We've all heard of being hangry. Less fuel for your brain means less chances to think happy thoughts. The default state of the brain is to look for the negative. Being negative requires less calories. If you have enough calories you are more able to conciously choose your thoughts and you can choose to be happy.

HORNY- Horniess is all about the hormones. If your hormones are whacked out, you are going to have no desire to rip your man's/woman's clothes off. Check in with how you feel when you wake up each morning. If morning sex is not on the brain, something could be off hormonally.

HUNGRY- When your metabolism is working properly, you will wake up hungry and ready to eat breakfast after that morning sex sesh! If on a regular basis you find yourself not wanting any food for multiple hours upon waking, then something is off.

I have limited spots available for 1-on-1 and small group training and more availability for online coaching. If you find yourself struggling with 1 or all of these H's, give me a shout and I can help you reach your goals and wake up experiencing all the H's!