Megan Benzik

Fitness with friends is my absolute favorite.

Another half marathon completed with all my favorite people. ❤️

I once said I would never want to run a marathon and now the idea is starting to look more appealing 😍

The long runs will continue, but excited to dive into a new cycle of strength training for a bit.💪

Happy Valentines Day to those that fill my heart with love and light everyday in everyway. 🤍🤍🤍

So grateful 🙏

What is holding you back from achieving your transformation goals?

1. Are you not setting goals that are meaningful enough and therefore lacking motivation?

2. Are you starting out too fast, getting lost in the specific details, and getting overwhelmed?

3. Are you not spending time reflecting on progress and learning from setbacks?

4. Are you unsure how to truly integrate the new mindset and habits into your life?

If any of these common roadblocks applies to you, I created an affordable, easy to follow solution for you!

Introducing:
Achieving Your Transformation Goals 101

A self guided, self paced roadmap course that provides the education and tools needed to overcome these common obstacles.

This course is focused on transformation and behavior change specifically in the area of improving your health through nutrition, movement and recovery.

Guidance for specific goals such as weightloss, weight gain, and general health is also provided.

Every lesson contains additional resources in the form of worksheets, reading material, and shopping lists to give you all the information needed to succeed.

Tasks and questions at the end of each lesson help hold you accountable in integrating the new habits into your life.

THE BEST PART?!
When you sign up, you recieve a FREE intro and exit call with me so I can personally help you ensure your success!

Once you purchase the course, you will have unlimited access to all of the materials covered in the course.

CLICK THE LINK IN THE COMMENTS TO SIGN UP!

🔥Save $50.00 if you sign up from now until Monday!

Reminder: There is more to life than focusing on your health.

There is adventure, expression, creativity, nature, and connection. There are places that take your breath away and people that make your heart feel so full.

Being healthy is what allows you to fully step into life and experience all of the beauty and amazing feelings it has to offer.

But it's not all there is.

So put in the work to get healthy, integrate the habits until they become second nature, and once you are feeling good, energized, and alive...

Get out there an LIVE.🤍

What are some things that make you feel ALIVE?! I want to learn more about you! Comment below! 👇

Currently on my way to Colorado Springs to have my quarterly bloodwork done and visit my family. 

I have a pretty solid meal prep/eating flow dialed in at home, but things get a bit more tricky when traveling.

This is how I handle food while traveling!

Plan ahead:
▫️Eat a solid meal right before you leave for the airport, even if you don’t usually eat at that time. This can reduce hunger while at the airport.
▫️Bring your own snacks like protein bars or fruit.
▫️Make sure you are well hydrated.
▫️Eat for your activity level. If you will be sitting for a while on the plane, opt for more protein dense foods that are lower in carbohydrates.
▫️Consider saying no to the airplane snack handouts because if you planned accordingly, you likely aren’t actually hungry. 

Arrival Tips:
▫️Bring your own homemade oatmeal breakfast baggies so you have a solid breakfast every morning.
▫️Get to a grocery store ASAP. Even if you only plan to stay a couple days. Rotisserie chicken, some veggies, and some hummus or avocado can easily make a couple healthy meals.
▫️If you don’t have a way to cook your food, checkout the pre cooked deli section of the grocery store and consider picking up a foam cooler.

And of course, don't forget to enjoy yourself and eat out at a new healthy restaurant in the area.

It's all about balance.

I prefer to feel good when I travel so I stick to my clean eating routine a majority of the time.

When I go visit my family, they already know we will all be eating clean for the next couple of days!

What guidelines or tips do you use when it comes to food so you can feel good while traveling.

Comment below!

Happy Halloween!🎃
🍃🍎🐍🏋‍♀️

Had a blast throwing down with everyone on Friday night!

I loved seeing everyone's creative costumes. Never too old to dress up!

Can't say I ever worked out in leaves, and without shoes, before.

It definitely made things interesting!👻

There is no such thing as a magic diet or nutrition plan.

HOWEVER

There are magic guidelines that I have found to help EVERYONE:

▫️Eat slowly until 80% full
▫️Pay attention: How do you feel after you eat? What foods make you feel good? Eat more of those
▫️Eat a wide variety of minimally processed foods
▫️Increase vegetable consumption
▫️Stay hydrated - Drink ½ bodyweight in oz of water

So simple. So effective.

Always start with small improvements!

Out of these guidelines, choose one that you think will benefit you the most and make a commitment to focus on it for the next week.

I am going to try a new vegetable this week to increase my food variety!

Comment below which guideline you choose to focus on and tag a friend to help hold you accountable!

📸:

Are you able to move in and out of these positions? Are you comfortable in these positions?

If not, your flexibility and mobility needs some work. 

If the reason of having perfect squat form doesn't motivate you, then maybe reduced back pain and reduced injury risk will.

I have Lupus, Workout hard, and yet have zero injuries or daily body pains.

If you truly want to feel your best, movement and flexibility is key.

The good news about flexibility is that once you get there, it’s a lot easier to maintain and actually ends up feeling really good.

I personally spend 10-30min stretching every morning. Sometimes it is my own routine, and sometimes its a Wake-up with Austin video.

I also love doing a couple stretches during my work breaks after I have been sitting for a while.

Our bodies are meant to move often.

How do you fit stretching into your routine? Comment below to help give others ideas!

If you don't currently stretch, when can you fit 5 min of stretching into your daily routine?

I promise your body will thank you!

📸 :

Halloween is right around the corner, which means candy is everywhere!

Candy is made to be as addicting as possible.

Here are some strategies to help you enjoy it without over eating!

1. Keep it out of the house or in a "hard to get" place.
This will give you space to think clearly.

2. Focus on eating more veggies throughout the day.
This will help you feel more satiated and less likely to crave it.

3. East SLOWLY and fully focus on enjoy it.
You may find one piece satisfies your craving.

4. Tune into your feelings first.
Do you actually want it or are you looking for a temporary "feel good" feeling.

5. Focus on getting enough sleep.
If you aren't, your body will release a hormone that triggers you to want it even more.

6. Drink water
Sometimes we mistake thirst for cravings.

Life is about balance!

Having candy once in a while is fine, just make sure you really want it and it's worth it for you!

How do you handle candy being around more around Halloween?

Comment below to give others ideas! 👇

Imagine waking up inspired
6am, 4am, 8am...it doesn't matter what time. You're inspired.

Imagine being excited and energized to start your day.

You know your why, you understand your purpose, and you are confident in your ability to make big things happen, whatever that means to you.

Imagine walking to the bathroom, looking in the mirror, and thinking "Damn, I am so proud of you. Now lets go crush another day!"

Imagine greeting everyone you see that day with excitement and a smile, and having them match your uplifting energy right back.

Imagine enjoying your whole day, even the things you don't want to do.

This is true happiness. This is living a fulfilling life.

For some people, they dont have to imagine. For some people, regardless of what life circumstances are thrown their way, this is their reality.

If this isn't already your reality, close your eyes and take some time to imagine what this would really feel like.

Now look in the mirror and ask yourself why this isnt your reality. Is how you look holding you back? Is it your job? The people you surround yourself with? Your health? Or is it a dissatisfaction with where you are in life? A dissatisfaction that you can't quite pinpoint?

What's holding you back from making happiness and fulfillment a reality?

Spoiler alert:
You already know the answer. Deep down, we always know the answer.

Whenever you are ready to see the true answer is exactly when you will gain the power to change it.

. . . .

👉If you're ready for some change, I'm offering my 1-on-1 Personal Nutrition and Health Coaching at a discounted rate. I only have a few more spots open!

DM me if you're interested in scheduling a free call!

Happy Sunday!

I practice self care on a daily basis. On Sundays, however, I really tune into my physical body, my mind, and my heart.

I tune into where I'm at with things and where I want to be.

From there, I plan my day accordingly based on my needs.

Sometimes go for an early morning hike, visit with friends, and run errands all day. Other times I stay home and organize my life while listening to Michael Singer. And of course sometimes I sleep in, sip coffee in bed, and read a book or journal.

Pausing to check in with myself on Sundays helps me stay on track, and on schedule, with work and my own personal goals throughout the week.

And more importantly, it helps me to avoid burnout.

Do you have any self care practices like this? How do you avoid burnout?