Why breaking my foot was the best thing that happened

In January, I competed in the Crossfit competition called "Wodapalooza". It was a 3 day competition, 2 workouts each day, and I could not be more excited and nervous about it. I had signed up for the competition in October, and after I found out about my mothers passing, I debated if I should even do it. 

But of course I went forward, pushed through, didn't slow down, and did it anyway. 

I had an amazing time, but it took an emotional toll on me afterwards, and I was forced to slow down.

During the VERY last 2 minutes of the entire competition, I got a little angry (ego getting in the way) and jumped down from a rope climb a little too hard, and BROKE my foot. 

After months and months of training up 4 hours a day, now I had a broken foot and could not workout the way I wanted to.

Now looking back, it was one of the best thing that ever happened to me . It forced to me slow down, to spend more time at home, to shorten my workout times, and just be more present. 

I was always on the go, because it was easier to deal with everything that way. But, you lose sight of a lot of things, and things tend to pile up too. 

It took me a few weeks to realize this, but those few weeks helped me put things back into perspective for me. 

Although these things seem like they may be minor, they were a big deal for me. I had more time to spend at home, which meant I can actually enjoy cooking something, without a rush. I can do some extra cleaning, organizing, and decluttering and not just worrying about work. 

There are other many benefits to slowing down- having more creative thoughts, time for meditation, time to listen to interesting podcasts/interviews- things you actually enjoy doing!

When the world is telling you to slow down....listen. Don't push it away. 

I used to laugh at the expression "less is more", and even though sometimes I still fight it, I understand it now.

5 steps to take when you feel like don't want to face the world

Some days you will wake up happy and cheery.

Some days you wont.

Instead of spiraling down the path where you just want to stay home all day, not talk to anyone, and be useless….do these steps instead.

I’ve had those days, but we all have the power to make a choice.

It’s ultimately your decision how you want to face the day. You are in charge.

Here is a list of steps you need to take to get yourself into a better mindset, and move on with your day.

1)   Make a to do list. I like to write on top of mine: “Get your s**t together list”

 (I’m being honest, you can of course write what ever you want) Write down the things you need to get done only in THAT day. Don’t overwhelm yourself with projects.

2)   Thank God for what you have. House, apartment, friends, kids, parents, your gym, your clothes, your makeup, animals….whatever it is. Thank God for all of the good things you have in your life.

3)   Take a shower, and wash your hair.  Taking a shower is cleansing, and energizing. Think of it as a fresh start, and that you are washing all the crap out of your system.

4)   Get dressed. Put on something that makes your feel good. A special shirt, shoes, heels. Something that you know you look good in. Put a little makeup up too…guys do your hair.

5)   Find a set of affirmations or a mantra that you really like, and use them on a daily basis.This one may be out of the ordinary for you but it works. Do it even if you don’t believe it at the moment, but it will eventually sink in. 

Here are some examples:

•      I communicate with ease and grace. People are willing to embrace what I have to say

•      I am thankful for everything in my world.

•      My body is infused with energy and health

•      I am letting happiness manifest my life.

•      I am free from self-doubt . 

A letter to myself and (you) about working out.

I love working out.

I love it so much I made it my full time job.

But, there are some days I really do not want to go and workout.

“Just go tomorrow, you need to rest, I’m sore, I can get other work done” are all excuses that run through my head.

Even though, I LOVE to workout.

Why do I love it?

Because it literally gives me a high.

It makes me feel invincible, it makes me happy, it makes me forget about all the crap I actually have to do.

It helps me release all those irrational thoughts too. It’s therapy.

After I workout, I make better decisions, I have more energy, I work better, and I’m a nicer person.

Working out releases chemicals from your brain that make you feel this way. Why wouldn’t you use this “natural” drug?

You don’t have to do a crazy Crossfit workout or run 20 miles to get that same feeling… but it sure does help.

You could literally do a 30 minute workout at home, and feel that sensation of euphoria.

Go for a walk, do yoga, lift weights, play with your kids or pets. Just MOVE.

Forget about your goals for a day, your pr’s, how you want to look a certain way…etc. Move without limitations.

It’s really easy to stay home, and not do anything.

That’s the beauty of it.

You don’t need to go to a gym. Your body is always available, so use it.

To all who struggle to get to the gym or just move….think about how great you feel after that workout, or walk, or bike ride. Write that down.

Remind yourself of how good you felt, and don’t waste another day without moving. 

What is feels like to lose your mother.

I felt the need to write this. Not for anyone to feel bad, or sadness. But so someone that has gone through this, feels like other people have similar feelings. 

I'm very open to reading new books, to healing, to growing. But for the last 3 weeks I was closed. Opening up and reading things people had suggested helped, and seeing alternative therapy helped as well. I realize now its a process, and just a part of life. 

I got the call Monday, November 16 2015.

My grandmother from Russia called me that morning while I was training my clients and left me a message that she couldn’t reach my mom. I brushed it off and decided to call my mom myself, not suspecting anything had happened.

Through out the day I kept calling. Now getting a little worried but denying anything was wrong. A co worker even said, I’ll call your moms work, I don’t care who I have to speak to, I’ll do it for you.

No its ok, Ill try later.

I called her friend from work and asked if she had shown up. She didn’t show up to work that day.

I went back to train the rest of my clients. I told all of them that I was trying to get a hold of my mom and that I would keep my phone on me.

I came home and told my husband I was now really worried. He knew something was wrong too.

The police were called to check on the apartment where she lived, and now the waiting had begun.

I walked into the kitchen to pour myself a glass of wine, and in my head heard my mother crying to me saying “I’m sorry, Im sorry!”

I heard it loud, and clear. I even saw her saying it. I denied it.

Then I got the call.

Her and her boyfriend were found dead.

I pushed everyone away. Even my husband tried to hold me, and I pushed him away.

Are you sure? 100% sure?

I couldn’t believe it was true.

The only thing I was concerned about was telling my 12 year old sister and how she would react.

She was in shock. She cried a little, but held it together.

How can she be so strong? How can she act like that? I didn’t understand.

I tried to stay strong the whole week. I was fine through out her whole memorial service. I was in denial. I was trying to look good in front of all of her friends. I felt like I had to hold them up, and be ok for my mothers sake.  

My beautiful angelic friends had organized everything. I was like a zombie. Just going through the motions.

Then we went home.

Now the paperwork had to start. I had to call businesses, banks,  and take care of her financial paperwork.

I went into overdrive. I wanted to get everything done and forget about it.

I wanted to do the silliest errands: get her purse fixed, size her ring so I can wear it, cancel her phone, her cable…I just wanted it to be over.

3 weeks went by. I went back to work, but told myself I would take it easy. Mentally I didn’t. Any chance that was free, I tried to keep myself busy with more work.

All I really wanted to do, was be around her clothes, use her makeup, have anything that would help me feel closer to her.

I even texted her, knowing her cell phone was with me. I just wanted to feel her.

I went to an acupuncturist, and she mentioned something about “cutting the chord” to my mother.

On the 3rd week after her death, only then did I I begin to experience the sadness and the grief. It was a relief knowing that I was processing, but now I knew the overwhelming emotions would come out of nowhere and at anytime. And they do.

I know she is gone, but I still don’t believe it. I feel her presence, I feel like she sits with me when I’m on the couch, when I’m in my car, when I’m at work. And then I don’t feel her at all. When I’m crying, when I want her, when I’m reaching out for her.

I want to ask her, what happened? How did all of this happen? How it this possible? Where are you now, and what is it like? What is heaven like? Can you see me, do you feel me, can you hear me when I talk to you? Are you on the other side already?

My mother was my closest person to me. We were attached. We argued in our lives of course, but we were so connected. We were there for each other, no matter what. I felt like I was her protector a lot too. We went through a lot together. I feel like I should have protected her from this, but it wasn’t possible. I wasn’t there.

I wish I got to speak to her. I wish I could just feel her, and tell her that I love her so much.

How do you deal with this. How can we normally deal with this? Knowing our closest person is somewhere in heaven. We don’t even know what it looks like.  Its like she has just disappeared into thin air.

I get sad, and then I get mad. Not at anyone in particular, but its just what I feel. I get mad that I cant control my own emotions. I feel weak when I cry.

When did I become too busy to take a walk outside? I literally feel guilty for resting. I feel guilty for taking time for myself, and taking time to “grieve” .

I feel I should be on the move all the time. How irrational!

Again. It doesn’t make sense.

I do know she is in heaven, and I believe she hears me.

That’s the only thing that does make sense. 

Listen more, Talk Less

Listen more, talk less.

This past week I got the great opportunity to go on a 3 day cruise.  Everyone’s dream right? (I’m probably the only person who comes back more stressed out)

Unfortunately on our way back home I started to feel nauseas, and continued not to feel great the rest of the day. I was so proud of myself for “not being sick in 2 years” that I completely denied that I was coming down with something.

(My ego told me- you’re a dietitian and trainer, you can’t get sick! )

I rescheduled my very early (6am) clients because I knew I needed to rest.  However, because I was so eager to get back into my workouts and routine, I kept my regular schedule.

Three days later, I woke up and had completely lost my voice. Of course I proceeded with my day, because that is what I HAD to do.

I trained my morning and afternoon clients (which I’m sure was interesting to watch).

Later that evening when I had some quiet time…. I had a realization.

I wanted to get back into my regular routine so badly, that I was actually denying to myself that I didn’t feel good. When did not listening to our bodies become ok?

It becomes ok when our ego’s takes over.

Remember learning about the ego in psychology class? Here is the definition thanks to the Merriam-Webster Dictionary.

Ego: the opinion that you have about yourself.

In psychology terms: a part of the mind that senses and adapts to the real world

Our ego tells us we have to look a certain way, that we have to meet our own expectations we set for ourselves, that we have to workout a certain amount of minutes to get a good workout in, complete a certain amount of work in order to feel accomplished, and also meet other peoples expectations.  Sounds exhausting and it is.

In reality, we don’t HAVE to do any of those things. It’s a choice we make. The only thing that is important is our own truth, and no body else’s.

Let your ego go people! I promise it will be so liberating. It may even take some time, but the more you listen to yourself, the process will come naturally to you.

The only way I’ve learned to do this is through yoga. Yoga lets you be still in your own body and mind. As the mental chatter goes away, your truth will become more apparent.

Before you say “im not one of those people who can sit still”-  guess what, you are the one that needs to sit still the most!

With love,

#lizafit  

“LISTEN MORE,TALK LESS. ”

HIIT is the way to go!

Spring break is here, and summer is right around the corner (my favorite season!)

If you are trying to shed the extra pounds, get healthier or just look better-stop wasting your time with slow cardio- Instead --hit the weights and do a HIIT session. (High intensity interval training)

Even if you just have 20 minutes, you can get an extremely effective workout by doing some  burpees, squats, pushups, and squat jumps. Skip the slow boring cardio. 

You will get a much higher metabolic boost by training this way, will burn more calories, and will also stimulate your muscles to grow. No ladies- you will not get bulky. 

Pair this type of workout with the right combo of carbs, fats, and proteins and you are on your way to having that spring break body!

Check out these exercises you can do right at home!

Quick HIIT workout for fat loss that can be done anywhere- anytime. Filmed on a trip in San Francisco. A good workout can be done anywhere with minimal equipment. - Jumping Jacks -Updowns -Ski Jumps - Squat Jumps -Split Squat Jumps 20 Repetitions of each exercise! LizaFit.com

Did you do it? Let me know how you felt after!

I can't take this anymore!

Everyone wants to look good, and FEEL good. You may be working out in the hottest fitness studios in your area, taking every spinning, kettlebell, and yoga class in town. But what are you doing when you get home? Are you shoveling chips, and chugging red wine after your hard workout?

You simply cannot get the body you want, just by working out everyday and not paying attention to your nutrition plan. (Not using the word diet here!)

Diet automatically screams the word “limitation” to me. People think diet, and think they have to be starving. Then, all of your focus goes to food, and you become obsessive about it. Probably not the path you want to head down on.

There is a way to lose body fat, and not feel like you are starving. Most of us crave certain foods not because we are actually hungry for them, but because our behavior patterns are so used to getting those types of foods during a stressful time, or certain family gathering.

What if you changed your habits? What if you started with one small thing per week? What if this process started to feel natural to you?

There is way. It is not a magic pill, it is not one type of supplements, and it is not a scam.

I am offering a *free* 15 minute phone consult, because I know you want to feel healthy both physically and mentally. I will work with you one on one to figure out the things holding you back from feeling your best. Send an email to LizaScottNutrition@gmail.com to set up your appointment. This offer will end this Friday January 16. I hope to speak to you! 

You Deserve to Feel Good

My goal...is to make you a healthier and happier person.

 I believe you deserve to feel good, and actually be happy with your body. So...

STOP eating with your emotions!

Eating sweets, and cakes, and "comfort" foods will NOT make you feel better. In fact, it will make your emotional problems worse!

Eating sugary foods….will make you crave more sugary food.  White bread, whole grain bread, cereal, pasta, pop tarts, chocolate, candy, wine...

DId you know sugar can be just as addictive as cocaine?

Stop lying to yourself. You really do not NEED these foods- your emotions may be the ones craving them, but unfortunately they will not fix your emotional problems. (darn)

Don't give up these foods because its the right thing to do and then go back a week later and start eating them again. Give these foods up when you're ready to not be dependent on them anymore.  Sugar is a drug, the more you eat it, the more you will want it. 

I've been there before…it's so much brighter on the other side when you are free from this! 

If you're ready to face your sugar addiction- contact me! 

LizaFitness7@gmail.com

The difference between a Dietitian and "Nutritionist"

I often get asked…

What is the difference between a "dietitian" and "nutritionist"?

In order for someone to be a Registered and Licensed Dietitian- one would have to :

1) Complete a minimum of a bachelor’s degree at a US regionally accredited university or college and course work accredited or approved by the Academy of Nutrition and Dietetics.

2) Be accepted and complete a supervised practice consisting of 1200 hours (This alone takes  year!)

Add 2 more years for graduate school for me!  :)

The internship includes supervised practice in areas such as Medical Nutrition Therapy, Community Nutrition, Dialysis, Diabetes Management, Food Service, Sports Nutrition, Nutrition Counseling, Oncology and outpatient serves. 

3) The third and final step, is to pass the Registered Dietitian Exam!  

In some states, the title "nutritionist" is NOT regulated! Which means any Jo Shmo can take an online "nutrition" course and start providing nutrition counseling, without having a clue about physiology and biology.

Beware of those people!!!

It never hurts to ask where a person received their education from.

There are some educated people who DO know a lot about nutrition, and who can give great advice/counseling, and are not RD's. But, if you do have a specific medical disease or nutritional issue, then it's absolutely best to see a qualified Licensed and Registered Dietitian. 

Last thought- just like not all DOCTORS are the same….not ALL REGISTERED DIETITIANS are the same!!! So don't just group us all into one category. There is a reason we specialize and decide to work in certain areas like sports nutrition, pediatrics, MNT...

 So, if you are looking for a qualified dietitian to help you lose body fat, and get your eating behavior under control- you have come to the right place! ;) 

FUN at the famers market!

This past weekend, I finally went to the farmers market! 

My favorite veggie!

I was so excited, and I bought a lot of goodies!

I bought the most beautiful cucumbers and tomatoes. They actually smelled good! I hate when you try to smell a tomato,and it doesn't smell like anything!

I also stocked up on some free range eggs, beets,organic coffee, pickled ginger, the best smelling organic soap that I have ever tried! I was tempted to eat it...

The veggies were very cheap- cheaper than any supermarket around here! They also tasted better.

The eggs were more expensive, and I didn't taste much of a difference from the regular cage free eggs we buy.

The coffee- I believe also tastes better. I've been using the same cuban espresso beans for a long time, and wanted a little change. (coffee is a big deal, ok?)

I will definitely be going back for round 2, 3 and 4. What a great little Sunday afternoon activity!

Let me know what experiences you've had at the farmers market!

Tropical Fruit