​
  • Home
  • About
    • Meet Lily
    • Blog
    • Diet Data
    • Shop
  • Results
  • Work With Me
  • StrongAtHome

Holiday Self-Care: 2020 Edition

12/3/2020

0 Comments

 
The holidays can be challenging even in the best of times- & this year? We are all dealing with a whole new reality!

As a health coach I always encourage my clients to have a "tool kit" that they can access before they enter "crisis mode". Identifying when you are beginning to struggle or when you foresee bumps in the road is a crucial skill, one that can take time to become proficient at. 

This year I encourage you to activate your "tool kit" of self-care earlier rather than later. Why? Once we are in "crisis mode" it's harder to make rational decisions and often times we will need more time to recover. This doesn't mean it's impossible to make a change at any time, but I am a fan of giving yourself a moment of peace now to help ensure wellness later on.

Read on for my top tips to do just that...


Picture

Read More
0 Comments

3 "Diet-Free" Fitness Tips

10/26/2020

0 Comments

 
Ever wonder what your workout "sweet spot" is?

​You know- the point where you are...
  • gaining strength
  • not too sore
  • able to have a flexible schedule
  • improving energy & well being
  • enjoying yourself

This can be a difficult task when many of us swing between too much ("Let's do the 5000 burpee challenge this month!") to no activity at all (your sneakers & weights have cobwebs on them)...

Have no fear...I'm here to help. Let's breakdown what you can do to find your perfect fitness fit!

Read on for my 3 "Get Started" Tips...

Picture

​1. Performance/"How I Feel" Goals- Reflect on how you want to feel and how you'd like your body to function. Remember that we are not "in control" of our bodies but we can create patterns of behavior that can improve strength, flexibility, & energy. Avoid weight or sized based goals because diets don't work and being smaller doesn't necessarily mean you're healthier or happier. Learn more here

2. Be Honest- Are you working 12 hours a day? Staying up at night with a teething toddler? Focusing on growing your business? In school? It's best to be HONEST with yourself about your schedule as you plan your workout routine. Over shooting ("I'll wake-up at 4am and exercise 6 days a week before my kids get up!") is a recipe for burnout & overwhelm. Start small, even if it's 5 minutes. It's much better to be realistic and get it done. From there you can build as you go! If you over do it you're more likely to get frustrated, injured and disappointed which leads to the all or nothing "I Quit!" mentality. 

3. Be Joyful- I recommend strength training because it can help improve how you feel, your mood and the function of your body. HOWEVER I know there are many preferences when it comes to movement. Movement should be things YOU ENJOY! Yes, you heard me...you should like what you are planning. This way you'll actually look forward to it. This can help build positive feelings which will lead to ongoing habits. Don't forget weight lifting isn't *just* bodybuilding style in a gym. You can do bodyweight moves, TRX, resistance bands, dumbbells at home...If you're not there yet try a dance party with your favorite playlist, stretch, or take a walk outside.

How are you feeling about your goals right now?
Do you need a boost & support or are you rocking it?

Remember...All Online Fitness classes are not created equal!
Check-out STRONG@Home- fitness & strength training without the diet BS
Learn More: STRONG@Home
0 Comments

Goal Setting...Without Weight Loss

5/2/2020

1 Comment

 
If you want to focus on feeling better in your body but you don’t want to focus on weight loss...where should you start?

This can be a tricky question, especially if you have been a dieter in the past. Since you won’t be tracking calories, macros or following rigid “health rules” it is easy to feel like you are adrift. 
Picture
image via The Wellfull
The reality is that you don’t need to follow those old routines in order to improve your health and well being! There are lots of different metrics when it comes to improving your relationship with yourself, your body, food, exercise and yes- even your definition of health. 

The following simple steps are a great place to start! I’ve also included resources below to help you continue your journey. 

...Remember- this is a process that will have many layers and can take time. Take a deep breath, recognize yourself for getting started and enjoy the ride!

Before we begin...What is Diet Culture? Diet Culture affirms the belief that smaller is better, you need to look a certain way to be healthy or fit, and that large bodies can’t be healthy or acceptable. Diet Culture also encourages the idea that dieting/deprivation/restriction/food rules is a valid way to lose weight.  (Want to dig into this subject more? Check out my
“Diet Data” page here)



Read More
1 Comment

✨Good Tidings (& self-care)✨

12/24/2019

0 Comments

 

Season's Greetings
(& self-care ideas...)

The holiday season is often a roller coaster of highs and lows. Here are some ideas to take care of you this time of year:
Picture
Artist Credit:
Check-out Healing Crayons on Instagram

Read More
0 Comments

Holiday Newsletter

12/18/2019

0 Comments

 
I've heard that over 90% of dieters fail and that resolutions don't work. I want to start the New Year on a good note- what should I do instead?"
Picture

It's true...most (around 80%) of New Years Resolutions fail by February 1.

Yikes! I know!

After many years in the health & fitness industry I know pretty much every reason why this occurs. Let's break it down...
​

Read More
0 Comments

Healthy Kids, No Dieting Required!

9/8/2019

0 Comments

 
Picture
Weight Watchers aka "WW" made headlines for their acquisition of Kurbo Health a weight-loss app for children. The truth is that intentional weight loss is ineffective for over 90% of dieters, and the earlier that kids start to diet the more likely they are to develop disordered eating behaviors. 

I'm anti-diet for kids & adults so here are my 3 tips for what to do instead of putting your child on a diet.

Read More
0 Comments

My Top Hydration Tips!

8/26/2019

0 Comments

 
Picture
Did you know...75% of Americans are chronically dehydrated! 💦

💧Dehydration = Fatigue. Midday energy drops aren’t just about blood sugar or under sleeping- they’re about water too. Drinking throughout the day (at meals too!) can help you stave off an afternoon energy drop.

💧Thirst = Sign of Dehydration. If you’re always waiting to drink until you’re thirsty you’re setting yourself up to be dehydrated. Try putting a glass in your bathroom and drinking as part of your ‘get ready’ routine. Adding fruit and getting a reusable water bottle can also kickstart healthier hydration habits.

💧Dehydration = Less Concentration. Even mild dehydration can negatively impact your cognitive function! Foggy memory, slower reflexes & lower threshold for irritability can all be caused by dehydration. Anxiety levels can also increase when you start to become dehydrated- so finding ways to drink more throughout the day is important for your physical and mental health!

💧Hydration = Daily Priority. Just because you drank 70-100 oz yesterday doesn’t mean you shouldn’t drink up today. The human body needs to be fueled consistently with water- that’s why humans will die within a day or two without it (we can survive much longer without food). Consistent hydration is key and your daily goal depends on your body weight & activity level. 


Read on for my top tips to avoid dehydration!

Read More
0 Comments

26 weeks pregnant update

8/14/2019

0 Comments

 
(See my first pregnancy post here)
 
I am almost in my third trimester- where has time gone?
My goal is to update weekly from here on out, I want to document this special time and I hope that my reflections are helpful to you as well!
Picture

Read More
0 Comments

Surprise...I'm Pregnant!

8/6/2019

0 Comments

 
The past few weeks have been a whirlwind of emotion and change. I am so excited to tell you that I'm pregnant and due this fall!

As a health coach I've worked with many pregnant and postpartum clients. Through this process I have been incredibly impressed with the strengths of the female body and how resilient each mom is as she transitions into her new role. I am also very passionate about helping women achieve a balanced self-image and I know that this is even more important after you have a baby. 

During my own pregnancy I want to share my experiences because I think they will help others prepare and reflect on what they are going through. I have definitely gone through some unexpected situations thus far and I hope they will help others feel at ease about their own journeys!


From being a body builder and fitness model to easing back into "real life" I am committed to staying positive during this miraculous process. So...without further ado- here we go! (To read more about my history with competing, weight loss & binge eating- go here)

I'll do my best to update weekly- if you have any questions feel free to email me here. 
Picture
Picture
Weeks Along: ​14 weeks pregnant as of May 23, 2019 

Total Weight Gain: 
I'm not weighing myself! I didn't know my weight before I got pregnant and and working with a midwife who is on board with my approach. Weight gain can be stressful for those who've had eating disorders and body image issues in the past. My goal is to feel great, take care of myself and baby and stress as little as possible. 

Mood: I have been feeling slightly better the last two weeks. Weeks 6-12 were rough to be honest. My morning sickness has been all day and it feels like I'm carsick 24/7. Early on I rested a lot and took regular naps in the afternoon to keep my energy up. I also made sure to eat crackers when I first woke-up and that seemed to help. Other nausea helpers have been: ginger tea, acupressure sea-bands, acupuncture and B6 hard candies called Preggo Pops. 

Maternity clothes? I have one pair of maternity jeans that I got through StichFix. StichFix is an online personal stylist service & since most of my clothes are athleisure I figured I could use a boost in the style department. I also bought a few pairs of leggings in a size up and I've had to buy new bras already! Bring on the baby gains I say. 

Sleep: I have been sleeping a lot! I go to bed between 9:30-10pm and wake-up at 8:30am. I also take a nap between 3-4pm pretty much every work day. Viva la sleep I say! 

Workouts: I am hoping that I'm able to exercise more soon. Right now I'm averaging 2-3 workouts a week which is down from my pre-pregnancy average. I am staying positive though- I had a high level of fitness before I was pregnant and I know that my energy and stamina will return soon! I think it's important to take it easy and trust your body during pregnancy so I'm taking my own advice. 

Diet & Nutrition: I haven't been as hungry lately. I started integrating more protein last week and my energy has been improving so my plan is to eat more frequently and aim for 15-25g protein per meal. I'm not counting macros or tracking my food but at this point I can intuitively know if I'm meeting my nutritional goals. 

Best moment this week: Looking forward to hosting a fitness event with Athleta this weekend. If you want to join grab your ticket here! 

Miss anything? The energy to exercise! 

Food cravings: Fruit- oranges, raspberries, blueberries and dates. 

Anything making you queasy or sick?  I have experienced a TON of food aversions. Anything with a strong smell (garlic, onions, fish, etc.) has me saying, NO THANK YOU! I didn't want any vegetables for about 6 weeks and have been subsisting on carbs: sourdough bread, fruit and pasta. 

Gender: We are not finding out- looking forward to our surprise in November. 

Labor signs: Not yet! 

Symptoms: Tired, energy is returning and I'm able to eat healthier foods finally. Yay! 
​
0 Comments

mood boosters  + total body workout

6/18/2019

0 Comments

 
Mondays can be...rough. Whether you aren't that excited about returning to work or your feeling stress about all your responsibilities- it's normal but that doesn't make it any less painful to deal with.

One way to help you alleviate stress is to move! Movement pumps up your endorphins, and even acts as 'meditation in motion'. This can be a hard mindset shift when you've viewed exercise as punishment. One way to change this is to begin to see it as a tool to help you feel better and take care of your physical and mental health. 

I know this shift won't happen overnight, but I wanted to share a strength training circuit that takes 30 minutes in case you need an idea for this week! ​
Picture
Picture
Lily Fontas, Ed.M holds a master’s degree from Boston University and is a certified personal trainer and health coach. Her goal is to help others reach their health and wellness goals without blame, shame or dieting. She works with clients globally as a virtual coach and trains clients in-person in Oakland, CA. 

Learn More About Coaching
0 Comments
<<Previous

    Categories

    All
    Body Image
    Competition Prep
    Fitness
    Fit Pregnancy
    Holidays
    Mindset
    Motivation
    My Story
    Nutrition
    Pregnancy
    Self Care
    Self-Care
    Workout Tips

    Picture

    About the Author

    Lily lives in the Bay Area of California with her husband.  She loves to lift heavy, watch vintage movies and cheer on her fellow warrior queens!

    Archives

    December 2020
    October 2020
    May 2020
    December 2019
    September 2019
    August 2019
    June 2019
    May 2019
    April 2019
    November 2018
    August 2018
    July 2018
    February 2018
    December 2017
    April 2017
    March 2017
    November 2016
    September 2016
    January 2016

    RSS Feed

Picture


​​© 2019 Photography & Logo Design : Ella Sophie Photography

Contact: info@lilyfontas.com
  • Home
  • About
    • Meet Lily
    • Blog
    • Diet Data
    • Shop
  • Results
  • Work With Me
  • StrongAtHome