Tag: weight loss

5 Ways to eat clean on a busy schedule

Posted on by annawasag1 in Uncategorized

Eating clean on a busy schedule can be quite challenging for many people. I personally lead a daunting schedule most days, I’m writing this after a full day of work. If I can fit in good whole food meals during the day without blinking an eye I know I can teach you to do the same. These are some of my best practices for eating on a busy schedule.

1- Have Protein Bars On Hand

Protein plays a major role in repairing muscle tissue and keeps you satiated for a long time. Meaning you won’t be experiencing hunger pangs during the day through all the demands of your schedule. Protein bars are a fast snack to help fuel your body. Furthermore, they are easy to pack and very affordable. Be mindful of protein bars which contain high amounts of added sugars. Some of my favorite brands include Barbell, Perfect Bar, and Quest Bars.

2- Set Times For Your Meals

Setting specific times to eat allows you to create consistency with your eating habits. If you have a hard time remembering to eat and fuel your body then having set times for yourself- this simple trick will help you tremendously. Use your phones alarm system to set up reminders during the day. An example would be 9AM, 1PM and 6 PM.

3- Drink Water

Drink plenty of water to stay hydrated. You will notice your focus is sharpened and you’ll feel much more awake during the day relying less on caffeine. Many people forget to drink water when they’re busy. The body is made up of water and the brain and other bodily functions rely on water. Have water on hand during all times of the day. Make water your best friend.

4- Keep Your Meals Prepared

Meal prep bags allow you to store multiple meals at once, highly recommend a brand called IsoPack. You may take your meals with you anywhere you go making it easy and convenient. All it takes is about 4 hours per week to prepare your meals. I suggest Sunday and Wednesday for meal prep. Prepare your lunch meals and dinner. Most people on a busy schedule skip breakfast all together and don’t eat until lunch time. If this is you, you have one less meal a day to worry about. If you’re someone who eats breakfast, you can easily make it first thing in the morning under a short amount of time.

5- Learn to Read Nutrition Labels

Learning how to read a nutrition label will allow you to make the right food choices anywhere you go. Some foods may cause an insulin spike which causes a crash later on during the day or others will simply flare up other food cravings. Being mindful of what you’re consuming starts with learning how to read a nutrition label properly. I always look at the fats, carbohydrates and proteins and well as sugar. If the food has plenty of protein, has moderate to low amounts of carbohydrates and is high to moderate fat- I’ll take it. I like foods and snacks that contain less than 10 grams of sugar. It all adds up at the end of the day and sugar content plays a major role in how your blood sugar responds. Mind your labels.

If you are currently struggling with eating healthy on a busy schedule, then I highly recommend taking these steps. Eating healthy can become seamless and a part of your life if you apply these tips. In addition, I have created a course that teaches you how to eat clean on a busy schedule. The most powerful and effective way to slim down and create long lasting results without spinning your wheels. Believe me, I wasn’t always in the best shape. For a long time, I struggled with learning how to eat so that I could look and feel my best. Thought the process, I made my eating habits a lot more challenging than they should have been. But I learned A LOT! At one point on my journey, I had digestive issues that caused me so much stomach pain due to restricting certain VITAL food groups. I want to save you the time, energy and pain of figuring it out so you can get to your desired physique faster without sacrificing the foods you. The formula I’m sharing with you is the foundation for healthy eating that you can apply over and over again. I’m Anna Wasag the creator of How to Eat Clean on a Busy Schedule the course I’m offering is the blueprint I wish I had when I was starting out. Hope to see you in there!!

6 Ways to Cultivate Self Trust

Posted on by annawasag1 in Mindfulness, Personal Development

Self-Trust is an essential for success in any area of life. If you’re currently struggling with self-trust this blog will teach you what it is, how it impacts you and how to cultivate more of it.

What is Self-Trust?

Self-trust to me is knowing your worth, value, integrity and taking actions without anyone’s opinion or input. You don’t believe you know everything you simply have an inner guidance system that leads you through life’s challenges and paths. You trust that guidance within without a shadow of a doubt. Self-trust is a different type of confidence that reflects in all areas of your life. When you have self-trust, you have clarity and confidence in your decision-making process. You’re less likely to procrastinate because you trust yourself enough to follow through on what you said you were going to do. You develop a stronger connection to yourself, and you weaken the inner critic.

What does lack of Self-Trust look like?

Lack of self- trust manifests in many different forms. I will name some of these to help you identify weather you may have low self-trust yourself. Just keep in mind, it’s nothing to be ashamed of. All this gives you is self-awareness and room for growth if you decide to embark on this journey within.

Symptoms of lack of Self-Trust:

  • low self- esteem
  • low confidence
  • not feeling good or worthy enough
  • constantly feeling guilt or shame
  • difficulty making decisions and constantly asking others for guidance
  • overly self-conscious
  • being afraid of making the wrong choice or disappointing others
  • someone who hides their authentic self

Benefits of Cultivating Self-Trust

When we begin to focus on developing self-trust, we radiate a different type of confidence. When we bring some mindful self-awareness and get curious about why we doubt ourselves or lack self-trust, that’s when we begin to learn about ourselves, our insecurities, and what we can do to grow as human beings. Trusting yourself will enable you to trust others as well. We deserve to feel confident and live up to our fullest potential in life. Below are a few ways you can begin to start cultivating Self-Trust today!

1- Spend Time with Yourself

Spending time with yourself will allow you to build self-trust. I personally went through a “phase” in my life where I prioritized being alone and spending time figuring out what makes me happy and brings me peace. Spending time alone may be scary for people who are not used to it however, it’s a powerful practice that will allow you to get to know yourself on a more intimate level. After a bit of time alone when you reintroduce other people’s energy, environments etc. into your space you recognize faster what sits well and what doesn’t. You will find it easier to practice gratitude for all the memories and people you make them with.

2- Be Decisive

Most people will second guess their initial decision. It’s been said that great leaders and people who have high self-trust are able to come up with decisions fast and change their minds about them a lot slower. Be decisive and go with your gut feeling about it. Trust the decision your making will lead you to the successful outcome you’re searching for. Even if you come up against failure realize it is just a lesson and feedback. You can always pick back up and try again.

3- Mind Your Self Talk

The way we speak to ourselves determines how we treat ourselves and those around us. The surest way to cultivate self-trust is getting down to the root cause of what’s causing you to feel distrust in the first place. Your self-talk determines how you feel and act. If you’d like to develop more self-trust and confidence, use positive uplifting words towards yourself consistently. Or minds are naturally programed to think in a negative way so re affirming good information will help you feel your best resulting in more self- trust!

4- Avoid People Who Undermine or Belittle You

We are like the sum of the last 5 people we spent the most time with. I’m certain you’ve heard that saying before. Well, it’s very true. We seem to forget how much influence others have over us especially when it comes to how we feel about ourselves. If others around, you are constantly gossiping or speaking ill about themselves you will pick up on those mannerisms and begin to speak the same way to yourself. Be very cautious with the way people speak around you. It’s contagious. Sometimes people will undermine you or gaslight you in conversation through a joke that may seem to be innocent in nature at first. Avoid these types of people at all costs like your life depends on it…because it does. If you’re serious about success and living a happier, peaceful and more fulfilled life it starts with the people you allow near you.

5- Keep Promises to Yourself

Each time you keep a promise to yourself you reaffirm to your psyche that you are to be trusted. It will be easier for you to take on more risks and challenges in life when you have full trust in your abilities to do what you set out to do. Keeping promises you make to yourself builds real self-confidence and builds you up.

6- Practice Regular Self Care

Have a day to yourself at least once a week or schedule routinely self-care visits like getting your nails done, hair trimmed, spa day etc. Taking good care of yourself and practicing self-care will reaffirm to your mind that you are someone who is well taken care of. You will have a great feeling about yourself which will improve your confidence and self-esteem too.

You deserve to feel your best. Take these steps and implement them into your routine for best results. Self-Trust is something that takes some work just like a muscle. If you continue to work on yourself, you will attract greatness into your life. If you’re looking for a tool that will create more confidence within you grab the free guide linked on the main homepage!

Settle Less, Demand More!

ANNA XO

5 Ways to Increase Happiness and Inner Peace 

Posted on by Anna Wasag in Health and Wellness, Mindfulness

Many people struggle with anxiety and a host of many other disempowering feelings which ultimately create a negative headspace. I wanted to share some ways I have found to help me live life from a state of happiness and inner peace on a daily basis. Inner peace is now my top priority, and you can tap into this yourself. You deserve to feel your best!

1- Practice Mindfulness

Many people search for happiness and peace outside of themselves. The truth is, we are capable of generating these feelings from within. One of the fastest ways to move towards feeling better is by practicing mindfulness. Mindfulness is observing your inner state without judgment or attachment. Practice mindfulness by simply observing your thoughts and how they are affecting your state and actions. By doing so you will empower yourself to change your state and feel at peace and cultivate more happiness. 

2- Spend Time in Nature

Take time to spend time in nature. Being outside will help you cultivate more happiness and inner peace. Nature reduces feelings of fear, anger and stress. Cortisol is a stress hormone in the body. Elevated cortisol levels interfere with one’s ability to learn, memorize, and weaken the immune system and bone density. It also makes it very challenging to drop weight. Spending time in nature will not only give you a sense of calm but it will also provide you a host of positive benefits that will allow you to feel happier and more at peace.  

3- Meditate

Meditation is a powerful tool that takes your mindfulness practice to another level. The human mind does everything it can to not live in the present moment. It ruminates over the past or worries about the future. Meditation calms the monkey mind and trains the brain not to search for constant amusement, it increases “gray matter concentration”. By making us feel connected to everything, meditation cancels out the detrimental mental, emotional, and physical effects of loneliness, anxiety and any other low feelings. The problems plaguing more than half of modern society can be turned around with the powerful consistent practice of meditation. While our world constantly changes, meditation will always be there for you. 

4- Spend Time with People Who Uplift You

I’m sure you’ve heard the quote “You are the average of the five people you spend the most time with, including yourself.” By spending time with people who expand your thinking, feed your focus to what truly matters most and add fuel to your life mission you will by default experience happiness and peace. Say no to those who drain your energy and bring about drama and chaos into your life. Yes- you are responsible for your own peace and happiness, but you’d be surprised how contagious attitudes are especially negative ones. Find those who bring out the best in you and don’t settle for anything less. 

5- Exercise

If you’re serious about living your life from a state of inner happiness and peace you must learn to brush off annoyances and anything else that may come into your existence to disrupt your good flowing energy. Engaging in physical activity daily will allow you to channel your frustrations and stressors into a positive outlet. Exercise releases a number of happy hormones into the body causing you to naturally feel happier and more uplifted through the process. Find time to make exercise a priority- when you look good you feel good. 

Life is meant to be experienced openly. Begin to practice some of these starting today and I can almost guarantee you will begin to feel a drastic shift into inner happiness and peace. You truly do deserve that!

How to Stop Doubting Yourself and Start Making Progress on Your Weight Loss Journey

Posted on by Anna Wasag in Health and Wellness, Mindfulness

Are you doubting that you will ever see your weight drop? I know what that feels like.  

It’s time to kill your doubts, face your fears and stop doubting yourself. When it comes to achieving your dream body you must not allow your self-doubt to get in the way of your success. It’s time to fully trust that you are taking the right steps in the right direction.  

Track Your Progress Daily

By tracking your performance on a consistent basis, you will empower yourself to see all the work you have done. Even if you aren’t seeing results right away you have a track record of how much progress you’ve made since you’ve started. Tracking will give you a boost of encouragement and motivation to keep going. It will also allow you to see what needs to be tweaked/changed along your journey to create the best possible outcome.  

Create Simple Healthy Habits

In order to see real sustainable change over time it’s vital to turn your current habits into ones that can stick with you for a lifetime. If you’re tired of spinning your wheels and not seeing the results, you’d like to see it’s time for a total life change. Instead of preparing for a short term even such as a wedding or vacation switch your mindset to, I’m in this for life and will do whatever it takes to stick with it. 

Identify Your Thought Patterns

Your thoughts have a direct impact on how you feel and look at yourself and your circumstances. By identifying your thought patterns, you give yourself an awareness of how you speak to yourself. When you can identify the negative self-talk that may be holding you back from trusting yourself you will be able to turn that self-talk into a more positive one that will ultimately serve your highest good. There is a famous quote by James Hunter “Thoughts become actions, actions become habits, habits become our characters, and our character becomes our destiny.”

As you can see, your thoughts play a major role in the way you act and feel. Write your thought patterns down as they come up anytime you feel self-doubt. Identify exactly how you speak to yourself. Write everything without filtering it out. When you have collected your thoughts down look at it from an objective perspective. Don’t beat yourself up when reviewing what has come up.  

It’s time to stop doubting your every move on your health and wellness journey. You already have every tool within to create a lifestyle change for life.