Jules Erickson

Breaking the Cycle of Emotional Eating

Emotional eating is real--tired, stressed, bored, sad, even joy can lead to excessive eating. 

Feeling a lack of control can also contribute.

That’s me. Something I’ve struggled with for as long as I can remember, and something I have been working tirelessly on over the last 12 months. When unforeseen circumstances arise that are out of my control, I take immediate action. I try to remedy. Try to regain control.

When I cannot fix it, when the situation simply is what it is, that’s my trigger.

The truth is once we enter a state of emotional eating it’s almost impossible to to stop. It also brings about very real feelings of guilt and shame.

The key to breaking the emotional eating cycle is to understand your emotions, and the factors that typically lead to the act, and rather than eating to cope, dive in fully and change your actions.


First, just stop. Breathe.

Take a look inward and understand what it is that you’re feeling. Being able to name our emotions as they’re happening has actually been proven to diminish the intensity of it.

Be as specific as possible. For example, when I was in the middle of my divorce, I was feeling A LOT. So rather than stating a very general, “I feel sad,” I would challenge myself to go deeper. What I was really feeling — absolutely terrified that no one will ever deem me worthy of love or being faithful to. That no one will ever want me, and I am going to be alone for the rest of my life.

Go deeper to lessen the intensity of what you’re feeling, and show yourself compassion. Acknowledge what you’re feeling, and tell yourself it’s ok to feel that way. There is no reason to feel any guilt or shame for feeling this. Remind yourself that it will pass; what you’re feeling is not a permanent state.

When I was first practicing this, I would write it all in a journal. I carried my journal and a pen with me wherever I went, because when I was in the thick of divorce, starting over as a single mother, and my mother’s cancer, big emotions would hit at random throughout the day.

Just like anything, it takes practice. I’ve taken myself through this so many times, it’s second nature at this point. I no longer need the journal.

Now, what factors have lead to your emotional eating?

Who were you with?

What were you doing?

What was your stress level?

Did you sleep well?

Remaining mindful in an emotional state is key. Reacting to a feeling is immediate, it’s an emotional state in itself. It’s not based on thought. Responding, on the other hand, requires thought. It requires mindfulness and understanding. It requires compassion.


Understand your patterns.

To break the emotional eating cycle you also want to understand what your typical patterns are. For most, emotional eating is a habit engrained by repetition. They go into autopilot and reach for the same foods time and time again.

So what is your pattern? Do you go to the grocery store? The drive through? Is it food you keep at home regularly?

Once you identify your patterns you can take action to break them. 

Creating new patterns and habits, and breaking old ones takes a tremendous amount of practice and time. Yes, you will stumble. Yes, it is going to feel hard. Some days will feel impossible. But it will get better. It’s only a failure if you stop trying. When you quit, that’s when you fail. But if you get back up and continue to press forward, you will make progress, and it will get better. I am living proof of that.

“Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent.” - Calvin Coolidge

XOXO - 

Jules

The 100-Percent Rule

I picked up this idea from an article I read last year, right around this time, and it can be a total game changer if you let it. That idea being the 100-percent rule.

We always have the best of intentions when forming a new habit or attempting to take on a new project, but all too often we fall short. We don’t commit wholeheartedly. Giving something 75, 80, even 99% is hard. It consumes our energy, usually creating anxiety, because we’re not getting the results we’re after. Putting less than 100-percent effort into things that matter in life means we are constantly falling short of our potential. And that leads to feeling like we’ve failed, over and over again.

“99% is a bitch. 100% is a breeze.” – Jack Canfield

From that article, the writer (Suzie Moore) does an awesome breakdown of how to start implementing the 100-percent rule in your life.

1. Identify exactly what needs 100 percent of your attention.

Not everything in your life needs 100-percent effort, but your heart knows what truly does. This doesn’t mean you now take on a million projects; it means you need to take a moment, look at what’s truly important to you, and commit. 

2. Put in the effort.

As I said above, commit. 99-percent is consuming, draining, and anxiety-inducing. 99-percent weighs on you and is heavier than the actual task. 100-percent will not be easy, not at first. But over time it will become habit, and a non-negotiable. You don’t have a choice. Whatever it is, just do it.

3. Repeat (again and again).

100-percent is how you achieve your goals, and reach your true potential. Once that goal is met, or the new habit is formed, it gives you the mental space for the next priority to become clear, since you’re not plagued by guilt about other multiple half-assed attempts. And when you give 100-percent, it becomes clear what isn’t important, and that stuff naturally falls away.

What am I committing to 100-percent? My writing. I will be writing every day; emails for you, blogs for the Lift & Love Life site, and content for products. I am not the most skilled writer out there, but I love helping people, and getting quality information out there is one way I can help. Committing to writing every day means my skills will improve, and I won’t feel the anxiousness that comes every time I do publish something.

So, with that I ask you, what’s important to you? What are you committing to 100-percent from this point on? Email me and I promise to check in with you periodically to help hold you accountable. 

“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.” – Mario Andretti

The time is now. Dear greatly, take MASSIVE ACTION, and commit 100-percent.

XOXO – 

Jules

Happy New Year, Everyday.

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We are on our 2nd day of 2019, and I hope you've had a wonderful start to your new year.

The new year is always an exciting time. It's an opportunity to review your last year; what you've done well, and where you can improve. It's full of possibility. Dare I say, even a bit of magic?

But I have a little secret for you; did you know it's possible to experience this same magic on a daily basis?

Every morning, you are given a new day. Another 24 hours to get one step closer to your goals. And really, that's what progress comes down to. It's the little things, done day after day, that make the difference. Consistency is king when it come to making progress, no matter what the goal is. And each day you're given a fresh start to go for it.

Every morning, you are given another opportunity to grow, improve, show gratitude, and live joyfully.

Every morning, you are given another chance to dare greatly and take MASSIVE ACTION.

This is what I see in every sunrise. 

Every new morning can bring the same motivation and magic as every new year.

XOXO -

Jules

"Yesterday ended last night, today is a brand new day. And it's yours." - Zig Ziglar

5 Tips to Navigate the Holidays

This time of year isn't always the easiest. From Thanksgiving through the New Year, people tend to struggle, so I had some thoughts I wanted to share on the matter.

1. What you do the majority of the time is what matters most, not what happens over a few holiday events. So, if leading up to your holiday parties and events, you're eating well 80-90% of the time, and getting 3-4 workouts in per week, you're going to be just fine. 

As I like to tell my clients, 80-90% compliance done consistently is ALWAYS going to be more effective than inconsistent perfection.

2. Do YOUR best, and "best" is going to look different for everyone. For myself, I like to stick to my foundational health habits to get me through this time of year. I know that if I'm at least accomplishing these things, I'll be able to bounce back and get into my routine with more ease.

- Build each meal around a quality protein and LOTS of non-starchy veggies.

- Move daily.

- Hydrate, hydrate, hydrate.

- Prioritize sleep.

3. Keep moving daily. This doesn't mean I'm expecting you to hit the gym and crush a high intensity workout every day. It can be as simple as getting out of the house and going for a 20 min walk. I know each one of you can commit to a walk, at the very least.

Really, what I want is for you to move your body in a meaningful way daily. And that can look however you want it to. Just move.

4. Avoid going off the rails with your diet. It can be incredibly difficult to swing the momentum back in the direction of health and wellness when you've let yourself go completely. It's not impossible, but again, much easier to get back to your routine when you've practiced eating moderately.

5. NO GUILT. Regardless of how the next two weeks play out, the absolute last thing I want for any of you is guilt and shame surrounding your food or activity choices. Your progress will not be made in a single workout or single meal. It is a cumulative effort. What matters most is what you do once the events are over. All those other days, the days where there are no events, and you're living normally, those are the days where progress is made or lost.

Regardless of how the next two weeks play out, I want you to enjoy the hell out of them. Enjoy each bite, enjoy the time spent with the ones you love, and enjoy having a break from the normal day-to-day.

And for those of you who struggle actually being around your family this time of year, or for those who might feel their loneliness exemplified by lack of family, I am truly sorry. Stay strong, and please know that you are not alone. You will get through this and life will be back to normal soon.

“The dark does not destroy the light; it defines it. It's our fear of the dark that casts our joy into the shadows.” - Brene Brown

It’s in the darkness that our light can shine the brightest.

XOXO -

Jules

Chia Seed Pudding

I have been playing with chia seeds lately (I know, I’m late to the party), but this little beauty is a powerhouse.

A one-ounce (28 grams/about 2 Tbsp) serving of chia seeds contains:

Fiber: 11 grams.

Protein: 4 grams.

Fat: 9 grams (5 of which are omega-3s).

Calcium: 18% of the RDI.

Manganese: 30% of the RDI.

Magnesium: 30% of the RDI.

Phosphorus: 27% of the RDI.

They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.

They are also high in antioxidants. Antioxidants fight the production of free radicals, which can damage cell molecules and contribute to aging and diseases like cancer.

They are also incredibly easy to incorporate into your diet. This little pudding recipe is a prime example, and it doesn’t not disappoint.

CHIA SEED PUDDING

Recipe = 1 serving

8 oz almond cashew milk

2 scoops vanilla plant protein (mine is a blend of pea, hemp, and quinoa)

2 Tbsp chia seeds

1/4 c blueberries

1/4 c raspberries

Shake and refrigerate for at least 2 hours.

Feel free to put your own spin on it. Try different protein powders, add different fruit, etc.

I’ve been enjoying them in the evening as a dessert, but they also make for an easy grab-and-go breakfast if you’re in a rush.

Whip a few of them up, and make sure to use the hashtag #liftandlovelife so I can show you some love.

XOXO -

Jules

33

Today is my 33rd birthday. I’ve never been one to loathe aging. In fact it’s quite the opposite. I’ve always viewed each birthday as a personal new year; a time to reflect and show gratitude.

Between my divorce, navigating life as a single parent, my mother’s cancer diagnosis, and my sister’s car accident, the last year has been absolutely brutal. Without a doubt, the most devastating challenges I have had to face thus far.

For years I was the queen of keeping a cool exterior. I viewed showing any kind of emotion, or asking for help as signs of weakness. Mind you, not when other people sought my council. No, it was only weakness if I required help. 

I was a rock. I could handle whatever blows life was going throw. And I was going to do it by myself.

This mentality seemed to serve me well through the first 30 years of life. It wasn’t until my marriage started to unravel, and I had completely lost myself in the roles of mother and wife, that my no emotion, no help, rock mentality started taking its toll, and some destructive behavior started becoming a daily practice.

“Vulnerability sounds like truth and feels like courage. Truth and courage aren't always comfortable, but they're never weakness.” - Brene Brown

I had never learned the tools to cope with big emotions because I had never allowed myself to ever feel them. I shoved them into the dark depths, where they would never be seen (of felt).

I knew in the midst of coming to terms with my decision to file for divorce, and having just learned of my mother’s cancer, that this was a pivotal moment in my life. This was not something I was going to be able to send into the labyrinth, never to be dealt with. The pain, fear, and anger I felt was overwhelming. Consuming. And I realized I only had two options; let it break me down, or break me open.

I chose the latter.

We are not what happens to us, we are how we choose to respond to what happens to us.

We go through the tough stuff to grow and be better; because there will come a day when someone is struggling and are in need of the tools you’ve learned, and you will be able to provide them.

33 is a new year. There will be more pain (such is life), but there’s also going to be a whole lot of vulnerability, joy, and mindfulness.

“Vulnerability is the birthplace of love, belonging, joy, courage, empathy, and creativity. It is the source of hope, empathy, accountability, and authenticity. If we want greater clarity in our purpose or deeper and more meaningful spiritual lives, vulnerability is the path.” - Brene Brown

XOXO - 

Jules

The Single Leg RDL

The Single Leg RDL is a killer movement for your hamstrings and glutes, while also challenging your stability. It helps to eliminate strength imbalances between your two sides, and is an awesome booty builder.

Unfortunately, form on this movement can be quite difficult for some. You’ll often see people lose their neutral spine position, unable to keep the non-working leg straight, etc. I like to teach the Single leg RDL with no weight to start, and will often use a dowel or monster band for external feedback.

Learn the movement.

Grab a thin monster band and loop it over your shoulder and under the foot of the non-working leg. Think about pressing into the band with your foot as you go through the ROM.

The feedback provided by the band makes finding the proper position much easier. It’s just like throwing a band around your knees on a squat.


Challenge stability, then load.

Focus on mastering the movement by controlling stability first, and then you can work on loading with heavier weights. I like to use the following progression:

1. Ipsilateral Single Leg RDL

This first variation challenges stability without challenging rotary control.

2. Contralateral Single Leg RDL

The second variation challenges stability AND rotary control.

3. Single Leg RDL

Once control has been established and form is locked in you can start to challenge with heavier loads.

I’m using kettlebells, but these movements can be done with dumbbells, a barbell, cables, sandbags, bands, etc.

Now get out there and show me your Single Leg RDLs. Use the hashtag #liftandlovelife so I’m sure to see your posts.

xoxo -

Jules

Vulnerable

Being vulnerable is not something that comes naturally, at least not to me. But as I have been in a relentless pursuit of self-improvement over the last 9 months, I’ve realized my pain, suffering, and growth have the potential to help others.

I separated from my husband in November of last year, and my daughter and I moved to Oregon. In February, as I was coming to terms with my decision to file for divorce, and navigating life as a single parent who was completely starting over, my mother was diagnosed with cancer. 

I had never known that kind of pain. I was mourning the loss of my marriage; the death of the dream I had for our life and our family. And to face it while also fearing for my mother’s life, I broke. Life brought me to my knees and I knew I wasn’t going to get through all of it without feeling it.

Vulnerability. Asking for help. Showing emotion. They all equated to weakness. I have always cared for people, but I have been so detached from my own feelings, for the last 23 or so years, I never had the capacity to have true empathy. There are people in my life who have known me for years, but they’ve never really known me. I’ve always had a nearly impenetrable wall, that I don’t think anyone had ever successfully made it to the other side of. 

But now, because of what I’ve been through and the work I’ve done on myself, I have cultivated much deeper relationships with my clients, my friends, and my family.

We all have trauma. It doesn’t matter how it compares to others. If it’s causing you pain, if it’s causing you to suffer, it’s real.

I want you to know that I hear you. I see you. I feel you. You will get through this, and you will get through the next obstacle life throws your way. And you will keep getting up and keep getting through it. And I am here, fighting the same fight with you.

"Owning our story can be hard, but not nearly as difficult as spending our lives running from it. Embracing our vulnerability is risky, but not nearly as dangerous as giving up on love and belonging and joy - the experiences that make us the most vulnerable. Only when we are brave enough to explore the darkness will we discover the infinite power of our light." - Brene Brown

Stay strong my friends, and shine bright.

XOXO -

Jules

Self-Care Non-Negotiable

“Nature’s peace will flow into you as sunshine flows into trees. The winds will blow their own freshness into you, and the storms their energy, while cares will drop off like autumn leaves.” - John Muir

What do you need to feel balanced? To feel whole? These are questions I ask every client, and it’s important to understand, because these should be your self-care non-negotiables.

I am a mom, a daughter, a sister, a friend, and a coach. There are people who need and deserve me at my best. It used to feel like a constant battle to be everything my daughter needs, everything my clients need, and to also give myself what I need. All too often we forgo what might be best for us, because we feel the need to serve others before ourselves.

But what I’ve learned over this last year is that making one’s own mental and physical wellbeing a priority is not selfish, it’s essential. When you are caring for yourself properly, you’ll be operating closer to your optimal, which in turn will allow you to serve those you love with more enthusiasm.

So in reality, self-care is an act of selflessness.

My self-care non-negotiables:

- Move (and sweat) daily.

- Time in nature. Being amongst the trees is where I feel most at peace.

- Quiet time to read and meditate.

So, now I ask you. What do you need to feel balanced? What do you need to feel whole? What are your self-care non-negotiables? And most importantly, are they part of your daily routine? If not, it’s time to re-prioritize.

I deserve me at my best. And so do you, my friend. But if all we do is give, burnout is inevitable. Self-care is key. When you feel whole, you shine. And the world needs your light.

XOXO -

Jules

“An empty lantern provides no light. Self-care is the fuel that allows your light to shine brightly.” – Unknown

How to Build a Workout that Works

During our team meeting last week, the topic of program design was brought up. “What is your go-to when laying out a program?” There was also a side discussion as to our titles if we were characters on Game of Throne. So I have to thank Brian "Bmurr" Murry of House Brosville, Ruler of the Gainz Train, Lord of Pull Ups, and Lats of the Dragon, for bringing up the topic. I love talking shop, so this got the juices flowing and inspired this week’s blog.

When it comes to designing a program, there are countless different philosophies, but based on my education background, and the 12 years I’ve spent in this business, I’ve found what I find works best. However, as I tell my clients, nothing is set in stone. The client’s needs and goals will dictate the structure of the program, as well as other factors. A person who can only train twice a week will have a completely different program than a person who can train four times a week.

Regardless, this is my basic workout layout, and I adjust as needed.

Soft tissue release

  • Foam roll, lacrosse ball, etc.

  • Can be client specific or general, it is completely dependent on the need. I always recommend lacrosse balling the arches, and a total body foam roll, at the very least.

Dynamic warm up

  • Assuming the client has no limitations, my dynamic warm up begins as follows:

    • Lateral squats

    • Kneeling hip flexor stretch

    • Elbow to instep

    • Sumo squat toe touch.

  • I always start with those 4, in that order. I want the hips open before moving down the chain.

Activation

  • Rapid response (neural activation)

  • Prehab – specific activation drills needed to prevent pain and/or aid in recovery from on injury.

  • Glute and core activation

Plyometrics or Olympic lifts

  • You always want the most neurally demanding movements first.

  • When programming Olympic lifts, I will give a second warm up, if you will, to reinforce mechanics, before going into the actual lift.

    • RDL - light weight, 2-3 sets

    • Front squat (if cleaning) - light weight, 2-3 sets

    • OH squat (if snatching) - light weight, 2-3 sets

    • High pull, light to moderate weight, 2-3 sets

Primary lift(s)

  • The main focus of the workout. This is where I program the “big” lifts; bench, squats, pull ups, and deadlift variations.

  • I will often pair this with another release or activation movement.

Secondary supersets

  • Following the primary lift(s) I will give 2 secondary supersets of 2-3 movements, typically complementing the primary lift.

Accessory work

  • This is where the vanity work comes in, or if clients are looking for variety, fun, etc.

Finisher

  • Depending on the goal.

There you have it; my basic workout layout, but almost every program I create looks just a little bit different than the last. It all depends on the goal of the workout, and the overarching goal of the program.

So, what does this baby look like in action?

1. Soft tissue release and dynamic warm up (see above).

2. Activation – rest as little as possible.

            Scap push up – kneeling 2x15

            Plank 2x:30

            Clamshells 2x30 ea

3. Primary lift – no rest between exercises, rest 60 seconds between rounds.

            Barbell deadlift 1x10, 1x8, 1x6, 1x15

            Banded monster walks 4x20 ea

4. Secondary – rest 30 seconds between exercises, 60 seconds between rounds.

            Superset 1:

            Lat pulldown 3x10-12

            1-leg RDL 3x10 ea

            Superset 2:

            Push up 3x AMRAP

            Glute bridge – weighted (DB/BB) 3x20

5. Accessory – rest 30 seconds or less between exercises and rounds.

            90/90 bicep curls 3x15 ea

            Ab rollout 3x10

            Tricep press down 3x15

6. Finisher – Perform 10-20 kettlebell swings at the top of the minute, every minute. The remaining time in that minute is your rest. Perform 5-10 sets.

Try using this layout to create a program for yourself, and feel free to share; I’m always here to help.

XOXO –

Jules