What is BAD about CHANGE


We talked in the past about What is GOOD about NOT changing. It is possible that no one has ever asked you that question. It is also highly likely that that no one has ever asked you what is bad about making a change. We live in a world and culture that making a change to our life, lifestyle or hair is revered. The more changes you make the more you are killing it at life. The problem is that every year January 1st rolls around and people have committed to making a million wild changes to their life. They are going to eat better, drink less, sleep more and work out yet a large majority of the population fails before the month has ended. WHY is that?

People often rely on motivation, inspiration and a lot of hope to carry them through instead of biting off small bites and coming up with a long term plan. Whatever results you think are going to happen... cut that shit in half and then cut it in half again and you might be close to the kind of results that actually happen not the infomercial transformations that are promised in 90-days.

What people fail to realize when they make these lofty January 1 aspirations (p.s. I think you should dream big….we all should) is that it requires a great deal of sacrifice, grit and discipline. We think that all goals and change are good. We are getting healthy right….what could be bad about that but here is the deal. All CHANGE requires sacrifice. To get that workout in everyday you might have to skip happy hour or go to bed before your favorite show to get up earlier the next day. Meal planning and prep might cut into football watching on Sunday (if you are smart you will combine the two ;) or another weekly tradition. The point is that change is not without sacrifice and giving up something that you like or possibly love.  

I love Crossfit but it is a sacrifice to go. I have to give up 2 hours of my day to do this. 30 minutes there and 30 minutes back. I have given up playdates or get together with friends. I sometimes have the opportunity to have a couple minutes to myself but instead choose to use that time at the gym. This is a sacrifice. I think in the same breath you have to ask yourself what is GOOD about making a change. For me it helps me to feel strong, self-confident and challenges me mentally and physically. Plus Crossfit is an amazing community.

We all put change and accomplishment on a pedestal but without acknowledging and accepting/internalizing the sacrifice required to make these dreams a reality they will continue to be just that...a dream.  

Question, comments and concerns. Contact me at Theresa.Worley@icloud.com

Living and Loving this moment. A tale of two toddlers.



    My day usually starts in the middle of the night. I often hear the cries of mommy multiple times after midnight. I am called in to help with monsters, bloody noses or simply to be tucked back into bed. I can not remember the last time I have slept through the night uninterrupted. Oh but I can. It was about five years ago before I undertook the the journey of making little minions.

    Night time wakings often give way to the morning alarm of my son yelling at me to “wake-up” before the sun has dusted off the nightly cobwebs. Somehow he is unscathed and well rested despite himself waking up multiple times in the night.  

    Midnight drama often gives way to morning tantrums. My current unfulfilled life goal is to have thirty minutes of morning silence with a strong cup of coffee while it is still hot. I often start my mornings as a waitress and end them as a referee.

    The day is filled will errands that include grocery shopping, cleaning, parks and what not. If you have young children, you know that each outing comes with a time limit. If you go over this imaginary time limit, you turn into a pumpkin.

    Don’t have kids? Let me give you a little scenario to put the task into perspective. Imagine that you are tasked with going to the grocery store only you must do this task carrying a timer. If you do not complete this task before the timer goes off your groceries explode. The catch: You don't know when the timer is gonna go off but you know from experience it’s ALWAYS BEFORE  the errand is complete. .

    The drama always begins when I approach the line to pay for my items. My daughter has some how contorted herself to be upside down or standing in the seat of the grocery cart. This is also the time where my son starts his persistent and panicked effort of taking home a “special snack.” These efforts more often than not turn into a tantrum complete with tears and an army carry of one or two children out of the store.

    It is at this time right before the drama ensues, when I am praying the person in front of me finishes up quickly before my “timer” of well-behaved or I should say less obnoxiously behaved children runs out that a gentle and well meaning person starts to talk to me.

    With their loving and well rested eyes they say “I miss this age. This age is the best age. I wish that I could go back”. With my unkempt hair, dirty clothes and questionably brushed teeth I give them the look of “are you kidding me?”. (FACT:  These people are never to be found when my children are screaming bloody murder from the time I enter the store until the time that I leave it)

    I can not remember the last moment I have had to myself including showering or going to the bathroom. The last thing on my mind is soaking up my kids in their current state. I am hoping they move along and grow up on the car ride home.

   It is often as I drive back to my house that the song the Good Ole Days by Macklemore feat. Kesha pops on the radio.



I wish somebody would have told me babe

Someday, these will be the good old days

All the love you won't forget

And all these reckless nights you won't regret

Someday soon, your whole life's gonna change

You'll miss the magic of these good old days


Favorite Line

Never thought we'd get old, maybe we're still young

Maybe we always look back and think it was better than it was

Maybe these are the moments

Maybe I've been missing what it's about

Been scared of the future, thinking about the past

While missing out on now


    This song stops me in my tracks every time. It sends shivers down my spine. There are more times than I would like to admit that most of my day is filled with thoughts about what I wish was different in my life and plans that I have for when the kids are older. I could make the excuses that “toddlerdum” is hard (which f*ck, yes it is!) but from what I am told every stage of parenting and life is.

    If you focus on the negative, you will find the negative. Focus on the positive and you will find the positive. The picture I painted above doesn’t show that  my little man often climbs into my lap randomly just to give me snuggles. That the day often starts and ends with I love you mommy plus plenty of giggles in between. It doesn’t show that I am so eternally grateful to be in a position to spend so much time with my little ones. It doesn’t reflect the silliness of my little girl. It reminds me that I don’t want to miss out on the now.

    This song is a reminder to enjoy the here and now so that one day when you are in line you are not telling some frazzled unkempt young mom that you miss this age. Why? Because you enjoyed and were present for every moment of the messiness of your life at that time.

    What does this have to do with nutrition? Well, nothing and everything. How much have you focused on what you will do, who you will be or how life will be when you lose the weight?

    What if you got lost and found enjoyment in the process instead of the outcome. Would that change the quality of your life?

Want to learn how to enjoy the process and your life. Email me at Theresa.Worley@icloud.com













Why weighing and measuring your food is like saving for a House


I feel like tracking and specifically weighing and measuring your food is one of those things that people are either for or really against. I think if you are trying to reach a specific goal in a specified amount of time then it is necessary.

Think about it in terms of money. What if you were trying to save up to buy a house. How would you go about that? The first thing you would do is probably figure out how much money you make and then what your expenses are. If you wanted to save more for your house each month, you would have to know where you can trim your expenses back or how to make more money. The only way to figure that out is to know what you are actually spending.


If you were trying to save for a house in two years, you would probably keep tighter tabs on your daily spending than if you were trying to save for a house 15 years down the road.


This is the same concept when we are talking about food. How do you know where you need to go if you do not know where you are? Just the act of tracking is eye opening to most people and helps you move in the direction that you want to go. You may not realize that you eat Pop-tarts and M&M’s everyday until you are forced to write it down. My philosophy is that you want to lose weight on as many calories as possible at a slow rate such as a 1lb a week. This will enable you to change and ingrain new habits into your life as you lose the weight so that you can keep it off forever. I also believe that food quality is just as important to your life as quantity. You can eat more, feel better and look the way you want to when 80% of your diet is from lean meats, fruits, veggies, potatoes, rice, etc…..aka….food that spoils, not one that can last a lifetime in a package.


Tracking is a good place to start. It helps you to see where you can make immediate improvements or changes. For instance instead of two donuts and a latte in the morning maybe you start choosing eggs and blueberries with a coffee. The reason I think that measuring and specifically weighing food is the gold standard is what we think we are eating and what we are actually eating are often two separate things. Let’s take peanut butter….my favorite.  Have you ever eaten just one tablespoon of peanut butter? Be honest with yourself…..was it really just one tablespoon?? What you think is a tablespoon and what a tablespoon actually is are two different things….. Sad story right??? Not losing weight? Start weighing your food including cooking oils and sauces…..you may be consuming more calories than you thought.


Almond Butter - Not measured or Weighed

35.5g or 211 Calories




Almond Butter - Measured

18g or 107 Calories




Almond Butter - Weighed

16g or 95 Calories



Tracking, weighing and measuring food can be overwhelming and difficult at first. Everything worth doing is…….it will get easier.  It also doesn't have to be done forever. When you are weighing and measuring your food, start to guess the amounts. This will help you learn how to eyeball food correctly in the future.

Not sure where to start. Let me help you. Contact me at Theresa.Worley@icloud.com 





Fuel the Fire........


If some is good, then more must be better. If I lose two pounds a week by cutting two hundred calories a day from what I normally eat, I will surely lose four pounds by cutting six-hundred calories a day. I am here to tell you that this is not how sustainable weight loss works. I guarantee you that you are going to get tired of eating a 1,000 calories a day and when you finally decide to eat like a human, you are going to gain all the weight back that you lost plus five more pounds. Plus if you lose weight by drastically cutting your calories, when you try to lose weight in the future it will be more difficult.

Yes, quantity matters! To lose weight you must burn more calories than you take in. No one will argue that. Everytime you put your body in a deficit (burning more calories than you take in) you are sending a signal to your body, “beware we are running low on food”. Your body gets prepared for food to be scarce. It slows down your metabolism in order to hold onto and use wisely the goodness that you are giving it.

Let’s say your metabolism is like a fire in your fireplace. Yes, it is still winter and cold out. Warmth is all I can think about. Let’s say the fire is already going and providing warmth, but you want it to burn through the night. In order to do that, would you stop providing wood for the fire to burn? Would you close the doors that cover the fireplace so it is unable to get oxygen? Probably not, right? If you did... the fire would go out…...That is like your metabolism. Stop giving it food and nutrients and the fire of your metabolism will take a nose dive off a cliff. What if instead you added added wood on a regular basis to the fire when it looked like the fire was burning low? What if you kept the doors to the fireplace open to provide the fire with lots of oxygen? Do you think the fire would make it through the night! Hell yeah.  Let me ask you another question what if you wanted to game the system and you decide to dump all the logs you had portioned for the night at once…...how would that work for you? Yes, you would get a massive fire in the beginning but chances are it would burn out well before the end of the night and you would have nothing left to keep the fire going.

Think of your metabolism as the fire. The logs of wood as food and oxygen as activity or exercise. By providing your body with food and activity on a steady basis you will keep your metabolism burning hot!!

Here is the problem that most people have with this. There is no life hack or quick way to sustainable weight loss. It is a process that takes time. Just like the process that it took you to gain the weight in the first place. Most people do not gain 10 lbs in a month. Let me ask you a question, if I told you that you could lose ten lbs in a month but by three months you will have gained all the weight you lost back plus five more pounds or you could lose ten pounds over four to six months but you would keep that weight off forever…..which would you choose? Oh and by the way with the second option you weren't restricting your intake into oblivion. Option 2 seems way more appealing doesn't it. Slow and steady is the way to go.

Questions? Contact Theresa.Worley@icloud.com