On this plate, you see a delicious and colorful meal. I do too, but I also see a meal that heals and prevents disease.
"You can't pour from an empty cup. Take care of yourself first".
I say that quote more than you can imagine on a weekly basis when working with the amazing women that I coach.
They are givers at the core. They give to their career, their partner, their children, their family, to strangers through their charitable work, and at the very end of the list (sometimes), they give to themselves.
The women I work with hire me because in the midst of all that I stated above, they have put themselves and their health last and they want to re-balance that.
During our first couple of calls/sessions, I ask them what they enjoy doing in their spare time that's just for them. Some have a hard time coming up with something because they put other's needs first.
Self-care is necessary for everyone. It keeps you sane and keeps you true to who YOU actually are, especially when it seems like your identity melts into what you do for a living and who's mom you are (lol).
If you have a hard time coming up with some things that you can do for self-care, the first step is to take some time and write out some activities and actions that make you feel good and alive!
Here are 10 of my favs. Some from me and some from clients.
1. Watch shows and/or movies that are funny or comforting.
This is my favorite go to. I don't watch TV often, so this really relaxes me. I recently discovered https://agoodmovietowatch.com/mood/ as an AMAZING resource to find movies that fit my desired mood bill.
2. Visit your favorite spot in the city.
For me, this revolves around parks. I read a book, go for a walk, or just chill.
3. Go for a walk outside.
Not only will just being outside for 10min or so lower your blood pressure and heart rate, we are always inside in a box of some sort, allow yourself to relieve some stress and go outside. The walk part is optional, but I've come up with my best ideas and have solved problems while going for a walk outside.
4. Get a mani/pedi.
This one is a fav amongst my clients. Not so much for me. I don't like folks touching my feet. LOL. However, if you're like me, or want to save some cash, buy some quality tools and polish and go for it yourself. Get a footbath for extra credit and enhanced "aaahhhs"
5. Unplug from social media.
After finishing this that is, lol. Social media can easily put you in the comparison trap and that can stress you out. Unplug not just from social media, but all media if need be to allow you to unwind.
6. Take a nap.
I am a true believer that naps can change your life and give you a mental reset. Don't go to sleep however, just a 20-30 min nap can do the trick!
7. Put on your favorite music, then sing and dance around.
This one is my absolute favorite. Sometimes it's happy music, sometimes it's angry/sad music. But just singing, dancing and letting it all out has never failed me!
8. Get out of town.
This works, period! Even if it's just a quick 2 day getaway somewhere close, getting in the mental reset and just doing what you want is amazing. Get to a beach for extra credit if that's your kind of thing!
9. Listen to inspirational/motivational YouTube videos.
This one is another of my favs. It's a quick and free way to just change your mindset for the better and give you a possible much needed lift.
Of course this is my go to. I don't workout with anyone for this main reason. It's time to myself and my greatest form of self care in the morning. I love lifting heavy weights because it makes me feel mentally strong as well as physically strong, but you can do yoga, a dance class, whatever lights you up and makes you feel good!
Well, those are my 10. If I had to come up with an 11th, it would be reading a book with a cup of coffee, or something warm (regardless of weather).
Feel free to pull from these or make your own list, but find a way to practice self care at least once a day. When you give to yourself, you can better give your best to everyone else!
The food industry is very tricky these days. If you judge a food by it's cover, you'd think that you were eating the healthiest thing eva.
If you're brave enough to flip to the back of the cover, you may still be fooled if you aren't looking at the "right" things on the label.
Well folks, today I'm going to show you how to dissect a food package/cover so that you are fully informed and never fooled again!
Get ready, because when you start following these steps at home you may be shocked and disgusted. When you go to the grocery store the next time, it might take you a lot longer because you're actually fully reading the labels, which by the way, the food folks don't want you to do.
I'll preface this post by saying that the best and healthiest for you foods will not have a food label to them because they are coming in their freshest form. However, I do realize that we live in a busy world and sometimes the things you choose to consume will come in a package. So here's how to dissect it...
We live in a time where the quality of our foods decreasing, pollution is on the rise, we don’t cook at home, we aren't eating a balanced diet AND we are more stressed and getting less sleep than ever!
Daily supplements act as a way to “fill in the gaps” of our nutrition deficiencies, improve our immunity, help us with cravings and provide us with more energy, but in a store filled with supplements, how do we prioritize what’s the most important?
The last thing you want is to spend a ton of money on supplements just to have "expensive urine". You don't need all supplements and more (in dosage) isn't always better!
The goal of this post is to help you find the best supplements for you going with a minimalist approach.
***Check with your doctor before taking any supplements. Some can create an adverse reaction if taken with other prescribed medication.***
TOP PRIORITY: These supplements are what I would consider the basics and "must haves". If you can't budget much right now, this is the place to start.
Whole Food Multivitamin: To ensure that the ingredients are coming from as close to nature as possible, choose a whole food multivitamin. Because the vitamins and minerals are coming from whole foods, these supplements contain the most complete sources of nutrients for your body and are also easy on the stomach. You can take them without food in the morning with no issues!
What to look for:
Omega 3 fatty acid/Fish Oil: Most of us don’t eat the required 2 meals per week of a fatty fish to get our Omega 3’s through foods. Vegetarian/Vegans have to plan carefully to get in Omegas from flax seeds, chia seeds, hemp seeds, winter squash and seaweed. We don’t just need Omega 3’s but also DHA, which are found in most fish and seaweed. Omega 3 with DHA has been shown to help with cardiovascular risks, metabolism/fat loss, hypertension, arthritis, stroke, prostate cancer prevention, and Alzheimer’s.
What to look for:
GREAT ADDITIONS : If you have a little more to spend, these are also very important supplements to have.
Glucosamine: If you are active and especially with high impact running, jumping, etc, glucosamine is a MUST! While it does take a few weeks to feel the effects, it has been shown to help with mild-moderate osteoarthritis.
What to look for:
Vitamin D: This one is becoming more popular because we spend a lot of time indoors so we are becoming deficient. Vitamin D is vital to strong bones and teeth. It also helps with metabolism and weight loss. While the sun is the best way for us to absorb Vitamin D, supplements are sometimes needed if levels are really low
What to look for:
Green Superfood Powder: I would guess that over 90% of us do not consume the 9-10 servings of vegetables a day for ideal health. Also, I doubt we are also consuming some of the alkaline and sea vegetables that help with immunity and energy as well as neutralize free radiacals.
What to look for:
GOOD OPTIONAL ADDITIONS: Choose these based on what you feel you need. They are all great, but prioritize what you feel you're lacking first.
B complex: Vitamins B1, B2, B3, B5, B6, B7, B9, B12 help convert our food into fuel, allowing us to stay energized throughout the day, aid in concentration and memory as well as maintain a healthy metabolism.
What to look for:
Glutamine: Glutamine is the most common amino acid found in your muscles. It helps with sugar and alcohol cravings, building lean muscle, improve athletic performance, muscle recovery, immunity and healing a leaky gut as well as a host of other benefits.
What to look for:
Protein Powder: Protein powder can help with increasing lean mass, helping to maintain a healthy weight, control cravings and act as a meal replacement when coupled with the right foods.
What to look for:
There you have it! Let me know if you have any questions, comments or concerns.
If you're looking to improve your nutrition without giving up all of your favorite foods, let me coach you on how to meal plan and prep in a way that works for your family, budget, lifestyle and palate!
Click here to schedule a chat: http://bit.ly/mixchat
“Let food be thy medicine and medicine be thy food.”
This cold and flu season is knocking folks out!
Keeping yourself healthy by eating well, moving well, sleeping well and washing your hands like crazy helps to prevent you from getting sick, but sometimes even that isn't enough. This soup is one of my fav concoctions that has many properties that help boost immunity and can help clear up some symptoms if you do so happen to get sick.
Give this one a try. It's fragrant, filling and freaking delish!
Here's how the ingredients help:
-Coconut oil is antiviral and high in lauric acid and is thought to be able to dissolve the lips coating around some viruses.
-Ginger is an anti-inflammatory and anti-microbial which helps to get rid of sore throats and fights cold causing viruses and helps to boost immunity.
-Mushrooms have anti-inflammatory, antibacterial, antiviral and antifungal properties that help to boost immunity
-Lemongrass is another anti-inflammatory, antibacterial, antiviral and antifungal
-Cumin helps to strengthen immunity and help with colds and cough
-Garlic is an antimicrobial, antifungal and antibacterial food that also acts as a decongestant and expectorant
-Turmeric is a powerful antioxidant that strengthens the immune system
-Bone broth helps to break down mucus
-Coconut milk acts similar to the coconut oil
-Bok Choy is high in Vitamin A that works to boost the immune system and is also high in Vitamin C which is an antioxidant that shields the body from free radicals
-Kale is full of iron and is another great source of vitamins and antioxidants
-Red pepper flakes help to clear mucus
WHEW! Isn't that A LOT?!
Add noodles if you wish, I wanted to bulk the soup up more.
You’ve decided that you want to get serious and committed to your goals of achieving a body that you look great naked in.
You are dialing in your nutrition and you are seeing results. You’ve decided to stop doing the elliptical for an hour 5 days a week and start strength training.
You decide to start seeing what others in the gym are doing.
The next day while on the elliptical (we’ve got to spy okay?), you have a perfect view of the weights area.
First, you don’t see a lot of women over there. You see more of them doing cardio with you or on the machines floor.
Then you see this one woman. Ohmygah, she looks amazing! She’s really lean and has a 6 pack! “She has to be a figure competitor”, you think. You lock in on her. She’s going back and forth working her chest and triceps (chest press, rope triceps, chest fly, triceps kickbacks). “Cool”, you think, “I’ll do that”.
Then another woman walks over to the weights area. She also looks amazing and strong. She’s lean, but not as lean as the other woman. She also has a 6 pack and looks really balanced. This woman walks over to the squat rack and starts doing pushups, then barbell squats. Then she does rows and a barbell deadlift. Holy crap she’s sweating like crazy and working hard!
Now you’re confused. You have two women with equally amazing bodies doing different types of workouts. What should you do?
You just want to lose some body fat and look good in a swimsuit.
I’m here to help you out.
If you are looking to lose body fat, get in shape and look good in a swimsuit, total body workouts like woman #2 are your friend.
Here’s why total body workouts with compound movements are best:
So long story short, if you are looking to lose 20+ pounds, want to decrease body fat faster, are short on time to workout per session or number of workouts per week, want to have a more athletic body, and are even newer to exercise, total body workouts are best for you.
Now that doesn’t mean that split muscle workouts don’t have a place.
These workouts were made popular by body builders and figure competitors/fitness models that are looking for more focused and specific muscle and strength gains. These are the folks that typically are at their body fat goal, but they are looking for symmetry, body shaping, and really hone in on their trouble spots.
If you would like to mix things up, you can easily do 2 times of full body workouts and then have another workout focused on 1-2 muscle groups that you want to hone in on.
Remember, you won’t see those muscles to their fullest extent until you get rid of the body fat covering them, so be sure to get your nutrition down and add in some (but not a ton of) cardio.
"What the heck do I eat before and after I workout"?
This is definitely one of my most frequently asked questions. I had someone ask it in my closed group for women (join here if interested,http://bit.ly/HealthyHappyHotGroup), so it was time for a video!
You'll probably be surprised about the best option!
FACT: Vodka is healthier than your (commercial) all purpose cleaning spray.
Did you know that your typical commercial all purpose spray contains ingredients that can cause asthma and other respiratory issues in adults who previously had none and long term effects possibly include tumors, hormone disruption and cancer.
According to the Organic Consumers Association, hormone disruptor chemicals can interfere with the body's natural chemical messages, either by blocking or mimicking the actions of hormones. Possible health effects include decreased sperm counts, increased rates of male birth defects and increased rates of some kinds of cancers. Other chemicals used in some detergents and cleaners have been shown to mimic the hormone estrogen. One such chemical called called p-nonylphenol, has caused estrogen-sensitive breast cancer cells to multiply in a test tube study.
In 2000, cleaning products were responsible for nearly 10% of all toxic exposures reported to U.S. Poison Control Centers, accounting for 206,636 calls.
You can make a safe and very effective all purpose spray at home using very few ingredients. In this video I give you 2 recipes:
All purpose cleaner 1:
2 TBSP castile soap
5 drops Germ blend (I use Plant Therapy) or Tea Tree Oil
Fill spray bottle 3/4 of the way with distilled water. Add in castile soap and essential oils. Shake before use.
All purpose cleaner 2:
1:1 ratio (equal amounts) of distilled water and vodka
4 drops Germ Blend (or Tea Tree oil)
3 drops Lime (or lemon) Oil
3 drops Orange oil
Add to spray bottle (preferably glass) and mix well before use.
If you want to use this as a disinfectant spray. Cover surface with spray and allow to air dry on it's own.
Even though these recipes take no time to make, if you prefer to purchase a spray that is safer for you, here are some choices:
Aubrey Organics Earth Aware, www.aubreyorganics.com
BioShield Vinegar Cleaner, www.bioshieldpaint.com
Dr. Bronner's Pure Castile (Liquid) Soaps, www.drbronner.com
Dr. Bronner's Sal Suds, www.drbronner.com
Seventh Generation All Purpose Cleaner, www.seventhgeneration.com
Shaklee Basic H, www.shaklee.com
Better Life www.cleanhappens.com
It's easy to set a healthy habit (or any habit), it's not even that bad to start that habit, but to KEEP the habit going forever? Yeah, that's a different beast.
In this video you'll find out WHY it's so hard as well as the ONE thing you can do to make your healthy habit last... (Spoiler at the bottom)
Here are a few of the tips mentioned at the end of the video: