My Fav's from 2023 and A Ritual for 2024 🥳

Would you believe the year is already over? 

Perhaps one of the things I miss most about the pandemic is how it seemed to slow time down. This past year has flown at warp speed.

One of my absolute favorite traditions for the New Year is to take time out with the kids, watch a few videos/pics from the year and then sit around the table writing out our year in review and aspirations for the year ahead. Surprisingly, I think the kids look forward to it as much as I do, too!! 

I highly recommend making some sort of ritual to mark the passing of the year.

Here’s the Year In Review document we use together with our kids- I have saved these from the last 3 years and treasure them beyond measure. This past year I pulled off each of our goals for the year into a single document and put them on the fridge so we could view them and cross them off as the year passed.

The kids LOVED being able to see how we each accomplished our desires, some of which were knitting, trying to smile more through hard times, finishing the Harry Potter book series, and learning how a heart pumps. So cool, right??

If you really love the idea of ritual, I highly recommend checking out Heather Stringer’s work on her website https://www.lifeinritual.com/.

• What are you celebrating from the past year?

• What are you mourning?

• What do you hope to lean into in 2024?

As a way of thanking you, I wanted to also give you insight into some items that have helped me immensely for my health this past year.

Here’s my top 6 products I have used like carzy this last year to help me stay hydrated (and avoid some of my coffee craze), train my dog and run with more ease, and stay more supple too).

1. Silicone Cups for Decompression Massage: If you want the benefit of foam rolling but would prefer something a little more forgiving, or if you have some long-term scars you want to release, here’s a link for a video on Cupping for Soft-Tissue Decompression I created for how to use these! 

2. Hands Free Dog Leash: My puppy Ruby is now 75lbs and about 1.5 years old. She is getting so much better, but this training belt has been a life saver! Even if you have a pup that is well trained, it has great pouches for phone/water/poop bags too!🦮 ❤️

3. 4 in 1 Probiotics with Cranberry: I have been adding these to my water every day to help me reach my 64 oz goal. I typically add it to one 32 oz bottle with the Scratch (see below) and then do another bottle with about a tablespoon of apple cider vinegar.

4. Scratch Electrolyte: Made here in Boulder, this is a great way to help balance your body and stay hydrated.

5. Dandy Blend Organic Instant Herbal Beverage: When I have had my fill of coffee but still want more and switch to this awesome herbal drink. These days I have been adding Laird Superfood to my drink to spruce it up and give it even more health benefits too.

6. Laird Superfood Creamer: (Can get it lots of flavors)…can put in coffee, tea, mix it with your favorite non-dairy milk, or add it the the Dandy blend I mention above.

I pray that 2024 is one of incredible discoveries and health. I would love for you to join me on January 20th, 2024 from 9-12 in North Boulder or online for my compassionate Core Retreat.

You can get all the details here, but in a nutshell, this morning is perfect for women who want to release the baggage they have about what they haven’t accomplished or how they feel they may have let themselves or others down. You will learn tools for how to elevate your self-compassion and to strengthen your deep core. In both a physical and mental process we will come together to pause and clarify what we want and how to make it possible in 2024.

Sign up before 1/10/24 and get a BONUS 3-part Compassion and Core Course where I will give you guided tools for mind-body work that elevate your compassion and strengthen your core. This course is worth the price of the retreat itself!!!

Principles of Intuitive Movement: Loving your Body Through Movement

There are infinite ways to move. So, you can either move in ways that are specific and rigid and rooted in results like weight loss or calorie burn OR, you can experience connection with your body by mindfully asking the body to do things that actually make it feel better.

Too often we turn off the signals our body is giving us. The way a extremely strict and limiting diet will burn you out, a strict, non-intuitive, maxed-out workout plan will definitely burn you out. Overtraining leads to more injuries, sleep-disturbance, tapped out hormones, chronic fatigue, immune dysfunction, and dissatisfaction since your body will not be able to recover. If you have any of these symptoms it’s time to listen to your body and incorporate different workouts and possibly more recovery.

The beautiful things is that your body will respond to movement of any kind. Yoga can be restorative, or it can be really hard. The same goes for walking, dancing, strength training, etc. Weight loss isn't all about pushing your body hard.

Based on what your body needs there is great significance in listening to what your body is craving. There are mental, emotional, and physical reasons our workouts need to adjust from time to time.

When we get mindful and approach exercise as a method of sel-care we are practicing Intuitive Movement. Here are some foundational principles you can adopt to grow your mindfulness and give you body movement that builds, strength, ease, calm, joy, and energy through movement:

Principles of Intuitive Movement:

1)    Ditch the all or nothing mentality: You don’t have to exercise to extremes or push yourself to failure with every workout to be healthy. Often your body needs to have a balance of movement in order to build strength, heal, recovery or simply adjust to the stressful demands of your life. Just because the latest model or movie star does a workout, doesn’t mean it was meant for your body too.

2)    Honor your pain or need for rest: Your body is talking to you all of the time. There are more nerves talking TO your brain than nerves telling your body what to do. So listen! Are certain exercises painful, or so fatiguing that they just do not make you feel well both during and after exercise. Then find something else.

3)    Make peace with your movement. Many of us have been told to exercise in ways that made us feel terrible in our bodies. Or perhaps we were given mixed signals about what purpose exercise was supposed to serve in our lives. Movement is a gift that can enrich your health, strengthen you entire body, and ease your heart and mind. How can you approach movement with love?

4)    Stay open and adventurous. Too often we only do three types of movement that may or may not be things that we actually find fun. The big three are cardio, strength training, and stretching. But what about Tai chi, or Chi gong, rock climbing, dancing, paddle boarding, ice skating, or even team sports? While you might put these sort of activities into a “category” we often dismiss some movement as “not good enough” because it doesn’t fit our definition of what will give us results. Challenge this thinking! What did you love to do as a kid? What is something you have always wanted to try but haven’t considered?

5)    Discover the joy of movement. Movement has been proven to boost endorphins, oxytocin, it helps with your focus and memory, it will give you a sense of accomplishment and confidence. What kind of movement brings a smile to your face- especially when you have completed it…whether it feels challenging or relaxing or somewhere in between?

6)    Satisfy your strengths. The body needs to be challenged to get stronger. But we cannot ignore our limits. Your body is under new circumstances is changing it’s tolerance with every passing day. In some seasons you can do more. In some you can do less, In some you can press deep and really push yourself to your edge, in others you will do well to lean into more restorative movement. In each of these seasons, how can you challenge yourself to strengthen what your body actually needs?

7)    Give compassion. Not everyone will have 6-pack abs, teardrop delts, defined claves or whatever else you beat yourself up about. Your body is YOURS and yours alone. What matters is that you tend to how you nourish your personal needs and respect your body for the beauty you own.

8)    Treat your body like a friend. A friend knows their friend well. Be a witness to what you body is both saying and how it responds to what you are doing and what you are telling yourself. The more you get to know your body after trial and error, the more you will know what is right for you. The more you speak kindness and compassion to your body, the more you will find you want to do things that give you more health and move you into motion.

9)  Fuel your body for both fun and fitness. It doesn’t feel great to workout on a full stomach or to eat foods that make you sluggish. Approach food as a way to support your body like a dear friend would. What foods and the timing for when you eat them help you feel better and elevate your mind & body to be more available & energized to move?

10) Focus on the long-term. Short term goals can be motivating and fun, but keep re-evaluating. Challenge yourself in new ways when you start to feel run down or bored. Stay curious about the ways your movement will help you live longer not just because they work your heart, muscles or help you stay limber…but what things test your balance, open your mind, and make you laugh? These are the things that keep you young.

Mindset Shift for Motivation

I want to share my secret to staying motivated to stick to fitness with you, but before we get to that I need to tell you a little story.

My mother is sort of like Mrs. Claus.  There was even a time we all dressed as elves and handed out gifts at her business back in the day. 

For as long as I can remember, my mother kept a "giving room".  Not a Living room...a Giving room, all year round.

She stocks it full of wrapping, ribbons, boxes, bags, and loads of random things to give-away.  We would often joke at Christmas time that if something didn't fit, give Shirley a minute, and she would come out with three other choices. 

What's interesting about my mom's room is that I never went in to snoop around.  I learned from a young age that the anticipation of getting a gift was better than getting the gift itself.

That's the secret to sticking to your fitness routine day after day, week after week, month after month, and for years to come: 

The gift of working out can come one day at a time, but on those days when you just don't feel like it, when you discipline yourself to tie those bows on your shoes, and wrap up your body in workout clothes, you are investing in a long-term gift of health.

Too often we dread what the effort will feel like or how much we might miss out on because we took the time for ourselves.  

There's lots of excuses I could have used to justify opening those packages or to allow myself to dig through my moms hidden treasures. However, my mindset was what gave me an expectant hope for the ultimate gift.

When we choose to live in a state of hope and expectancy for the best outcome- it changes us.

Are you desperate for a change?  Do you long for the gift of feeling great when you move? Do you find yourself wishing you could find a way to burst with energy again?

With black Friday just a few days away my mother is already wringing her little hands getting all geared up for her shopping and stocking this year.

And I am holding on to a little secret gift of my own that I'll be releasing this Thursday.  It's the biggest giveaway I have ever offered and it is guaranteed to start shifting your health in just 10 days.

Stay tuned friend, I'm putting the final touches on my gift to you.

In the meantime, would you shoot me a response to this e-mail letting me know what the best gift you ever received was?  Or, even better, would share your stories of what getting gifts was like for you growing up? I'd love to hear your precious memories.

Wishing you holy, healthy, healing,

Nicole

Holiday Motivation

Has the steady slew of holiday events started to take it's toll on your workouts or eating yet? 

While it's easy to believe that falling off the wagon is just par for the course this time of year and that you'll pick things back up in January- this doesn't have to be your story.

Benjamin Franklin must have had this in mind when he said, "Don't put off until tomorrow what you you can do today".  

You have the ability to decide you will do with the moments you are given, and you are constantly making choices that either take effort to make happen, or that you allow to happen so that you don't have to make as much of an effort.

I became a dedicated exerciser when I was 13 years old and joined the cross country team.  By that following summer I was hooked and was running consistently on my own...for fun.

Since that time I have had my ups and downs with my connection to consistency and workouts, so I have become a student of what makes my own ability (and that of others) to stick to their regimen remain a constant, even when life gets chaotic.

The number one thing I know for sure about what keeps me going back to working out even when I don't feel like it is that I appreciate workouts more for what they do to my heart and soul than what they do for my physical body. For this reason I pick workouts that challenge me, connect me to my heart, and that lift up my spirits.  Tai chi has been a new thing for me and I absolutely love it!

Second, to ensure I get my time in to move I have to stay organized and intentional about scheduling time to do it.  If I wait until I want to or until I might have time, the moment is never right or something always gets in the way.  The additional benefit is that when you commit to a specific routine you know exactly what to do when, where, and with whomever you can find to hold you accountable.

Third, successful worker-outers follow a prescribed and specific routine.  There's no guessing or wondering what might feel good that day.  Here's an example of a great workout week: Monday is running and core, Tuesday is yoga, Wednesday is running and lower body body, Thursday is Yoga, and Saturday is a long run plus upper body.

Fourth, people who workout consistently identify with being an athlete or at least athletic. Movement is simply a part of who they are in the world, not just something they do. This is about their mindset or belief in themselves.  They don't need other people to justify it, but they do love to be acknowledged for their dedication to move. 

So what's the point twiddling your thumbs and waiting for one of the best parts of your day to begin? 

Movement is more than exercise, it is a way to take care of your needs so you can share your love and overflow to create a ripple effect of generosity.  (This is on the Restoration Fitness Manifesto you can access here or see below).

I challenge you to do some sort of movement every day for the next 5 days.  Send me a pic of your activity on Facebook and I'll send you a workout video to do at home over the holidays!!

I'm with you every step of the way!

XO, Nicole

P.S. I am putting the final touches on my Holiday Gift to you.  I promise you this one is going to a game changer!!  Be on the look out next week for how you can get yours.

Let's get real.  Life doesn’t typically turn out exactly the way we thought it would.  Sometimes it’s beyond better, and in other ways it is exactly what we feared.

For many years, the scene in this picture would send me in to a tailspin of depression, fear, and self-loathing.  I didn’t have kids, and yet the universe kept spitting out kids for everyone else.  I was frustrated with my home, and everywhere around me was construction and the sense that everyone loved where they lived so much.  The question, "Why does this come so easily for everyone else" would rise up and the ensuing answer in my mind would be, "You aren't enough and you don't know what you are doing."

When I was walking my son by this junior high school with the home under construction in the background recently the same old frustrations started to boil up.
 
Sure, it would be nice to just say “stop comparing, be grateful”.
 
I don’t like coveting what I don’t have.  I would much rather be content at all times with exactly where I am in life.  But interestingly enough, apparently I am human.
 
What do you covet that others have? A better body?  No sickness or fatigue?  Better hair?? A bigger house?  A better car?

I’d love to hear from you about what gets your goat- It’s always good to know I am not alone in this area.
 
Sending my kids back to school this year hit me hard.  All of the new routines, back and forth to school, not seeing my kids all day, packing lunches, and figuring out how to keep track of the newborn for sleeping and eating has left my empty and exhausted.
 
On top of it all I picked the first month of school to start really trying to cook more from scratch, mostly to help us all eat more anti-inflammatory foods.
 
What was I thinking??  
 
The first night of batch cooking took me 3 hours.  Trust me, this type of cooking is a labor of love.  I came unglued- tears, sobbing, and I Can’t.
 
Thankfully my children (while at times are over-the-top-needy) were so sweet.  After burning a new recipe, my son said, “Mommy, your cooking is the best. I love to eat what you make. It’s ok, I’ll eat it!” He is an angel.  And of course, there I go with more tears.
 
We all have a story of what we think would make our lives better.  Some decision we wish we would have made differently or more money, deeper friendships, better health, etc.
 
It’s such a waste of time and mental-emotional energy to beat ourselves up rather than stop the negative cycle and celebrate what we have.
 
While I am love my life and all that is in it, I am seeing my own need to celebrate the little things and acknowledge the very things I hammer home to my clients:

1. You are worthy

2. You are capable

3. You are enough

Truly, YOU are too.
 
Which is why I decided to do a “Count your Blessings” daily video series over on Instagram.  You can find me here on Insta to catch the latest update for momming, moving, and staying mindful through the highs and lows of the day to day grind.
 
You’ll see my little Nolan, catch some fun with the fam, and of course get some inspiring tips and reminders for how to live your own holy, healthy, and healed life.

Also, in case you missed the last post, I wanted to remind you to go grab your Readiness for Exercise Questionnaire.  If you struggle with knowing what to do each day for exercise when you have a chronic illness, auto-immune disease, or are just getting started with fitness, then download this tool to learn how to listen to your body better and know exactly how to adjust your workout for movement that heals:

If you know someone with hashimotos, infertility, lupus, multiple sclerosis, chronic fatigue, fibromyalgia, or other chronic illness...especially if their heart is to become a better mother, please forward this message to them.  I love serving wannabe moms and moms who are struggling to help them overcome the overwhelm and gain strength and soul through their journey.  

Wishing you holy, healthy, healing,

Nicole

P.S. After a long hiatus I am excited to announce that I am making a comeback to coaching online.  It is my hearts desire to give moms and change makers hope, strength, and stamina to help them be the woman they dream of rather than feeling tired, neglected, and overwhelmed.

When you Just Can't.

When was the last time you threw in the towel and said, "I Just CAN'T anymore"?

I can't do my workout today...my body is too tired/painful/beat up.
I can't even begin to think about what to cook for dinner...I'm so sick of it all.
I can't imagine having the time to do what I really want to do...there's always so much on my plate.

Well, there's a time to be a hero and push yourself to get off your tush and keep pushing.

Then there's a time to listen to your body and actually do what it is telling you to do. 

I've helped my clients to listen more, and you can learn too.

This may sound foreign to some of you, but your body is a well-spring of amazing information when you tune into it.

I have been reading Amy Myers book the Auto-Immune Protocol this summer and she reminded me of just how incredible the communication systems in our bodies really are.

For instance, when you eat you send a signal that tells certain hormones like insulin to be released to help direct your food where it needs to go.  You also set off triggers for your immune system in your body when foreign invaders sneak in.  Too much of the wrong foods can even send your immune system into a frenzy when your body identifies the food as a foreign object.  When you are over-tired your body tells your adrenals to work overtime to pump you up with cortisol and epinephrin.

These days I witness the miracle of the communication system in my body multiple times a day when breastfeeding.  Literally all I have to do is take 3 deep calming breaths, close my eyes, imagine a water fall and my milk lets down.  This is so crazy cool.

What I've learned is that it is best not to mess with your body's wisdom and to LISTEN.

Our problem is we get too caught up in expectations, should's, and ought to's- especially when it comes to exercise.

So how do you know what to do when you are on the fence about exercise?

Of course there are those days when you don't feel like working out, but in the end you know movement would help. 

How can you discern what to do to honor your body and still get in some soul sweat?

I developed a simple questionnaire you can use, particularly if you struggle with chronic illness, fatigue, or auto-immune issues.  And it's exactly what I use to hep my clients with their discernment too.

Movement might be the furthest thing from you mind, but as I witness my husband and his journey with Hashimotos and my own history with depression, movement nearly always gives us back our glow when we choose things that light us up.  Movement can come in so many different forms.  Use the questionnaire to help you know what's appropriate for you today.

If you know someone with hashimotos, infertility, lupus, multiple sclerosis, chronic fatigue, fibromyalgia, or other chronic illness...especially if their heart is to become a better mother, please forward this message to them.  I love serving wannabe moms and moms who are struggling to help them overcome the overwhelm and gain strength and soul through their journey.  

Wishing you holy, healthy, healing,

Nicole

P.S. I am about to launch my online Strength and Soul program and I cannot wait to reveal how this program will give moms in the making hope, strength, and stamina to help them be the mom they dream of rather than feeling tired, neglected, and overwhelmed.  Stay tuned!

How to work out your regrets

Holding on to regrets is like wearing a noose around your neck. 

In my last blog I let you all in on our family's pursuit of healing for my husbands auto-immune condition.  You can read about how I have been navigating this in my last post, When Not To Run.

We found out Dan had Hashimoto's about a year after moving to Colorado.  We'd been feverishly remodeling a basement in our first home for that entire time while Dan got more and more sick.  

Late nights and too many poorly planned meals had caught up to us.  It was also during this time that we finally had to face the music that we weren't getting pregnant. 

It took us 6 years and a whole lot of heartache to get out of that house and to finally get pregnant and meet our twin boys.  While I have so much joy now...boy have I let those years torture me with regret.

Life is simply too precious to spend wallowing in what might have been and the mistakes we've made. 

However, I've been guilty of allowing far too many missed opportunities haunt me and keep me paralyzed from taking action in the present moment.   The stress that those years have caused and the lost time I often covet can only be redeemed if I let it all go.  

Letting go ain't easy either.  It takes faith that those years will have meaning beyond the pain.  That God will heal the hurts and make beauty from the ashes of my past. And sometimes the only way I can step into that faith is to move.

Working out has always been and continues to be my number one way to process my grief, regrets, and confusion about why bad things happen in life.  I ALWAYS walk away from movement feeling lighter, more engaged with what my heart really needs, and a renewed perspective of hope.

If you struggle with lingering and persistent regret and even bitterness about what you have done or what has been done to you, then you must try THIS EXERCISE.

This "keep-up" exercise can be life-changing when applied in any situation where you need to literally throw your worries, regrets, and stress behind you.

Friend, if an auto-immune issue is keeping you down or holding you back from your dreams, be sure to download my new free resource

When not to run

I have a love for running- and yet, too often in life we are running away rather than leaning in.
 
Running has taught me perseverance. It has shown me my strength. It has brought me community and given me a place for self-reflection.
 
But running has also been a scapegoat at times.  At one point in my life I ran so I wouldn’t have to face people or deal with my own heart.  Rather than feel, I ran to see if I could escape. 
 
Sometimes it feels easier to run and hide in our fears rather than face the hard stuff of life.

My husband and I have been married for over 17 years.  While we were dating we ran a lot together and I LOVED it. 
 
In 2006 my darling husband was diagnosed with an autoimmune thyroid condition.  We have had to make the choice to lean into the healthy lifestyle practices that will help him (and ultimately our family) rather than run from the daunting changes we need to make. 
 
Since then, I have learned that there are times to run, and then there are times to sit, be still, and work IN rather than workout.

Having an autoimmune condition, or caring for someone who does is confusing, unpredictable, and life-changing.  It’s taken us years to work through living with an autoimmune issue, and while we haven’t solved the entire puzzle for him yet, we have learned quite a few things.

1. You can’t run from your body.  Your health will chase you down and force you to deal with it…or at least if you don’t you will pay the price sooner than later.

2. You are your greatest advocate.  The explosion of autoimmune issues is not well researched yet, and western medicine does a pretty poor job of helping people find optimal solutions.  Find the resources and practitioners who will be your partners for seeking answers for you to recover health in ways you can manage.  Thankfully there are now more resources than ever to help someone struggling with an autoimmune condition, such as: Amy Myers, MD, Isabella Wentz PharmD, Datis Kharrazian PhD, Chris Kresser MS, L.Ac. and Dr. Mark Hyman and many others.

3. Diet, sleep, and stress management are the keys to feeling better.  And one of the best ways to deal with stress is to breathe through calming movement.  Here’s a great example for you: Breathing Squats

4. Communication is crucial for helping your loved ones help you.  It can be easy for those around you to think you’ve hit the lazy-easy button.  In reality, if you need an extra nap, or have got to get time alone to catch up on recovery, then say so and ask for what you need.  

When it comes to your health, it’s no good to run when you are having a flare-up (both literally and figuratively).

Even more importantly, it’s no good to run from your diagnosis.  You must face your issues and take action.  Your life matters far too much, especially to your family, kids, or the children you’ll have one day to ignore your body.
 
It’s my mission to help wannabe moms or moms in action who have an auto-immune issue to restore their energy and take back their health so they can parent with all of their soul strength.
 
If you know a woman who is struggling with an autoimmune issue like hashimotos, graves, rheumatoid arthritis, celiac, multiple sclerosis, etc. please forward this message to her as I would love to be a support and light of hope for those who are suffering.

Blessings and Health to you,

Nicole

Peace and plenty

I learn a lot from fairy tales.

“Once upon a time, a golden harp lived in a beautiful castle.  The harp’s magic song cast a spell of peace and plenty over the land.  Everyone was happy in the land called Happy Valley”  - Mickey and the Beanstalk
 
In most fairy tales, the enchantment is focused on an evil witch/stepmother/meanie who casts a spell to put a princess to sleep, or keep her locked in a tower, or take away her voice, etc.
 
But in this knock-off story of James (Mickey) and the Beanstalk, the Golden Harp is there to cast spells of PEACE and PLENTY.
 
What story do you believe about your health and your body?
 
Are you in a state where you find yourself run down, overwhelmed, foggy and fed up?
 
What would it be like to feel at PEACE with your body and have PLENTY of confidence and energy?

If you are like many moms- particularly moms with little one’s like me, or who have more than one child, or who are burning the candle at both ends to keep your life going and still work or tend to other family needs, then finding this Golden Harp sure would be helpful.
 
Obviously there is no Golden Harp coming any time soon to rescue you or the one you love who is in this boat.  However, you can access peace with your body and find plenty of energy and confidence.
 
It starts with your story.  Or at least the story you tell yourself.
 
If you believe that:
- you cannot take time for yourself
- you are all alone
- your body will never “be the same”
- you have too much going on to make changes now
- nothing has worked in the past, so why try now…
then, you will remain stuck.
 
However, if you start to shift your thinking and at least open your mind to the possibility that there is peace and plenty available for you as you take baby steps, then you are already a huge leap forward toward accessing your own beanstalk miracle.
 
Here’s a Thursday Throwback Video I made for you from 2010 to help you manage your expectations and start finding renewed peace and plenty.

I'd love it if you would share this message with any stressed out, over-tired, and/or frustrated woman you know!  And if this message hits you at home- don't hesitate to reach out for a chat, I have some tricks up my sleeve to help you out.

Healthy Blessings,

Nicole

Compliments and Comebacks

What do you do or say when someone says, “You look great!”?
 
It has been 10 days since delivering our fourth little angel.  It took me 9 months of enduring sleepless nights, swollen legs and varicose veins, 30+ pounds of weight gain, and of course the ever-growing belly that was always getting in the way to get this little precious being into the world.
 
But trust me, I never really ever complained.  Seeing my body evolve and grow was always a fascinating and miraculous process.
 
When I read blogs about the recovery process of having a baby, it usually focuses on all the blood loss, pain, pelvic floor re-training, etc. 
 
What I really want to read and understand is how you can go from such a bountiful baby bearing body back to nearly “normal” in six to twelve weeks.  The way I see it, I worked hard to build up that 9 month body, and then it’s gone in just a couple months?! 
 
Already I have had a few people compliment me that I am really looking great.  Which is such a nice thing to say.  And I am sensitive to the fact that many new moms long to hear those very words. 

The funny thing about compliments is you never know what is going on the inside of the person you are speaking to. 
 
When I hear those words I want to cry- because it means my baby body is shedding away, and will likely never be again.  I do my best to enjoy the process of all of the change, and yet, there's a part of me that yearns to keep some of the curves, the baby belly, and the cushiony embrace my little one meets when he greets me now.
 
Which is a strange thing to hear from the fitness expert, right? 
 
Here’s the thing, compliments about a woman’s body are so complicated.  Perhaps one of the best things you can do is encourage a woman in whatever space she is in that she has a glow that cannot be undone by her size, shape, or circumstance.
 
A woman’s body is a divine wonder that brings light and life into the world.  Period.
 
And now, let’s talk about comebacks.  We all have times when life knocks us off our little path and forces us to hit the reset button. 
 
It has sort of been my rule of thumb to take it as easy as possible for the first 2 weeks after delivery.  As of this weekend we will be reaching the 2 week mark and here is my list of the first things I long to do for my comeback post-delivery:

1. Go for a walk while wearing Nolan (I am a huge baby wearing fan)
2. Work slowly up to 100 kegels a day (for the dudes reading this, those kegels are really good for your body too)
3. Keep writing. 

Thank you to all of you who read these posts and for those who have reached out to encourage me.  You are part of my extended family and I love that you can find something that speaks to you through these words.  It means so much to me when I hear from you about what has created meaning for you.  Be sure to write me with your own “Comeback” list from wherever you are starting today!

Blessings and Health to you,

Nicole

The gift of pain

Perhaps I'm crazy, but for the second time I chose not to have any pain relief on board for the delivery. 
 
It was hard.  It felt horribly painful.  But I am so grateful I did it. 
 
There is no right way to have a baby- and no matter how they come in the world, they're always a blessing.
 
What I can tell you about this process is that it has always been hard for us to get pregnant.  Because of that- I didn’t want to miss even a shred of what pregnancy and delivery had to teach me.
 
Our bodies are absolute miracles.  Too much of the time, our heads get in the way because of our fear of pain.  In fact, our society has taught us all too well to avoid pain at all costs.  I would be lying if I didn’t tell you that at least some of the time, I was afraid and whimpering about the pain. 
 
However, in this particular scenario, it was easier to see the pain through a lens of love. 

By trusting that love was coming through my pain, I could endure it. 
 
After the delivery I was asked by the nurses on many occasions what my pain level was like.  I was even apologized to that my pain was still a 6 out of 10 at one point. It seems their job is to keep me as comfortable as possible- which is nice.  But I've learned that pain is a wonderful teacher and guide.
 
“Pain nourishes courage. You can't be brave if you've only had wonderful things happen to you.” – Mary Tyler Moore
 
Pain tells me when to stop. 
Pain tells me when to breathe.  Really breathe.
Pain exists to help me step into courage so that I can let my body do the wonderful things it is capable of.
 
There is so much of life we cannot control. Pain is often the thing that helps remind me to trust love wins and release my fears and hesitations to God. 
 
In the end, I nearly always find relief and comfort. 
 
Being an athlete was one of the best things I could have done for myself when I was young.  It taught me such valuable lessons about leaning into the pain and experience the truth that I could push beyond discomfort to a greater joy of perseverance.

My encouragement to you today is to listen to your pain.  To lean into it rather than push it away.  Then reach out to me and let me know what your pain is teaching you.  I would love to hear about it!
 
By the way, I am taking this summer to listen to A Course In Miracles as a way of staying present during breastfeeding time.  I encourage you find your own inspiration to stay present…I’d love to hear what you are reading or listening to as well!
 
Healthy Blessings,

Nicole

Why your health needs deadlines

Let’s face it, when given a deadline we get stuff done.
 
The issue is most of our healthy-living choices are life-long, which creates an unknown deadline.
 
No Bueno.
 
Here’s the deal, if we only have a minute to do something, it will take a minute, if we are given an hour to do it, we will fill the hour with details and effort. 
 
This is a phenomenon called Parkinson’s Law, which I cover in more detail in this 5-Day Health Revolution Video Challenge on Day One. If you find that a lack of time management is zapping your energy, this is the video for you.
 
In my Strength & Soul group health coaching program we are talking about the radical benefits and secrets to setting deadlines for sticking to your health goals- particularly your workouts.
 
A deadline is helpful because it

1. Sets a time frame by which something must be completed.

2. It is a line or limit that must not be crossed.

When was the last time you set a deadline for a health goal?

Has this ever even occurred to you?

And I don’t mean, "I will lose 5 pounds in 3 weeks."

This means actionable tasks you can control.  I honestly think one of the reasons I enjoy being pregnant that even though I can't really control the exact day I will deliver, it is this journey toward a specific deadline.  

You can prepare yourself for your own "labor" too.

Here are some examples:

• I will walk 10k steps per day every day for 2 weeks.

• I will eat 5 servings of vegetables per day for 30 days.

• I will run a 5k without stopping in three months. 

Here’s the thing that makes it stick:  Commit to these deadlines OUT loud, and preferably show up to do them with a group.  Create Accountabilty. And then don't forget WHY you are even dedicating yourself to this labor/deadline in the first place.
 
I can’t even begin to count how many times people have done the work to start running simply because they committed and paid to sign up for a race. 
 
That race has a deadline and people are expecting you to show up.  Boom.
 
Too many of us simply don’t want to make the commitment.  But remember a little further up the page where I mentioned that life has no deadline?  That’s exactly the reason we need to push to get to the things that really matter to us.
 
Taking care of your body is a line in the sand. It’s a boundary and belief that must not be crossed by other conflicting interests.  You are worth it.
 
When we have these deadlines in place we start to say and act on things like:
“No thank you I can’t stay up late tonight, I need to be up early to run.”
Or
“I’ll take a side of steamed veggies rather than the fries”
or
“Yes, I will go to my workout even though it’s been a long day”
 
BECAUSE…I am focused on my deadline for this X, Y, Z goal.
 
And how do you come up with these goals and stay accountable?
 
The best way I have found is to work with a coach, friend, or community that keeps you on the straight and narrow path.
 
Are you hungry for more accountability and actual, real progress to get more energy and feel stronger in your body?
 
If so, I am opening up slots this week to take you through a complimentary breakthrough session.
 
These coaching calls will help you learn what steps to take first and how to really commit to them in a way that matches your lifestyle and physical needs. 

We will discuss your very first deadlines and find ways you can create follow-up systems to ensure you meet your goals.
 
Friend, you are a gift to this world and you deserve to feel energized and strong to pursue your passions.  This is especially true if you are a burnt out mom or woman who struggles with an autoimmune condition who is desperate to get her healthy body back.
 
Don’t miss this chance to schedule with me.

Overcome fear with movement

We all know working out is good for us, but why is it so hard then to keep our commitment to maintaining a regular fitness routine?

For many of us our reasons are scarcity of time and energy. However, most often I find it actually boils down to a deep-seated fear of having to face shame, fear of failure, or fear that we might feel worse rather than better when we move more.

Learning how to exercise is the cure for your fears and next steps for creating movement momentum.

How to use movement to overcome fear

Life is full of unexpected twists and turns. Fear is real. However, exercise is the cure to overcoming your fears - even when we're been moving all day!
 
When faced with fear some of us will keep plowing forward, retaining the mainstays of our lives unscathed. However, our fears can be elevated and paralyze us when life changes from a family death, a job loss or promotion, a divorce, or a personal health crisis. 
 
Who of us hasn’t wanted to curl up in a ball when we need to face hard stuff?
 
As of the last poll in the US, only 18% of women are getting the recommended minimum activity of at least 2.5 hours of moderate or75min of vigorous cardio activity and 2 days of strengthening activities per week.
 
Reasons most women don't exercise:
"I am too busy"
"I am too stressed"
"I am too tired"
"I am too distracted"
"I am too dedicated to something else"
 
It’s most often true that women who are under-exercising aren’t holding back because they don’t want to move more or take more time for their health...
 
It’s more likely we aren’t exercising enough because we are afraid of getting even more tired, feeling even more sick or sore, facing even more shame, or losing out on even more time that we prefer to give to other things we love.

Why you should go the extra mile (literally)

1. Gain Energy
Exercise can give you incredible energy.  Research shows even 10 minutes is more invigorating than a cup of coffee.

2. Pain Relief
Exercise can relieve pain and improve recovery, even in those with fibromyalgia and osteoarthritis.

3. Boost Confidence
Exercise can boost confidence and is one of the best ways to reduce anxiety and depression.
 
After my pregnancies I have found so many reasons for why exercise might not be a good idea. What if it reduced my milk supply? What if my varicose veins get worse? What if I pee when I run? What if I yell at my kids because exercise made me too tired?
 
But time and time again when I have the courage to move- I am always, always, always so happy I did it. Not because I have checking something off a list, but because I feel a thousand times better body and soul after I have done it. 
 

Think about it...

What would it feel like to look forward to exercise, knowing you could do it in a way that boosts your energy, creates greater healing, and leaves you feeling more alive and confident?

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Upcoming Facebook Live
Wednesday 4/18/18 @ 12pm MST

Learn exercise tips to overcome
• Chronic illness or pain
• Auto-immune conditions
• Chronic fatigue
• Stress / Anxiety

Nicole Irlbeck, Founder of Restoration Fitness, will be sharing what has worked for her and her clients to overcome the deadly traps that keep us from working out and creating positive energy in our daily life.

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