Benefits of Yoga and Meditation for Seniors

Aging is closely associated with a host of physical and mental problems. As the body ages, certain parts refuse to operate as smoothly as they used to. For example, back pain is a common ailment estimated to impact more than 70 percent of the senior population in the United States. Another alarming statistic shows roughly 40 percent of those 65-years and older being inflicted with some form of memory impairment. Surprisingly, many seniors are finding relief and are enjoying some reversing effects to these common ailments through yoga and meditation. Body By Sandy invites you to explore some ways in which seniors and their caregivers can dive into these ancient practices for great results.

Take it little by little.

 Both yoga and meditation are techniques with complicated and involved stages which can be achieved with a lot of practice and dedication. Seniors can reap the myriad benefits offered by these proven methods, including benefits to the brain that can reduce the risk of dementia (symptoms of dementia include confusion, frequent memory loss, and personality change) So, it’s advisable to start as simple as possible and only develop further once a stage has been mastered. This gradual approach motivates seniors to continue without discouragement and ensures there’s no resulting physical or mental stress due to rapid changes.

Find coverage for these programs.

 An astonishing 25 million individuals aged 60 and older aren’t economically secure. Not only does this make it more difficult for seniors to prepare for and handle emergencies, but the financial instability also limits access old adults have to classes that could greatly benefit their health. Presently, basic Medicare does not cover yoga. Despite its proven benefits, yoga remains outside what’s considered necessary treatment. However, seniors with a strong desire to continue with their practice can look to Medicare Advantage plans. These plans can offer seniors access to thousands of fitness facilities around the country, many of which offer yoga classes.

Work with a routine designed for seniors.

 Like any normal form of physical and mental exercise, both yoga and meditation can be tailored specifically to meet the needs and desires of the practitioner. In other words, a college student probably shouldn’t be doing the same yoga routines or have the same meditation techniques as those older than 65. Overall health, age, flexibility, ability to concentrate, and other important factors which contribute to these practices must be taken into account when designing programs. It’s also important for seniors to have a calm and relaxing spot to practice yoga if they’re doing so in their homes. Last but not least, seniors should consult a professional or a dedicated app to find a meditation and/or yoga routine designed for their skill level and age.

Practice in small chunks.

 Due to the mental and physical intensity of these programs, it’s very easy for yoga and meditation practitioners to feel defeated after periods of extended practice. Between the body’s unwillingness to bend and twist in varying positions and the mind’s restless wandering, trying to tackle too many of these techniques at once is a recipe for disaster. Instead, it’s advisable for seniors and their caretakers to practice both yoga and meditation in small chunks. For example, pay attention to your breathing for 10 minutes each morning and work on a pose for a few minutes throughout the day. Even something seemingly as inconsequential as these small daily efforts can encourage longer dedication and practice.

If age is a judgment of wisdom, then yoga and meditation win by default with thousands of years of combined results. Seniors willing to put in a little physical effort and mental energy will be rewarded with a plethora of physical and mental benefits from these amazing practices.

 Photo Credit: Pixabay.com

Head-To-Toe Health When Living with Diabetes

Diabetes is a common but often misunderstood, disease. There are two types of diabetes: type 1 -- where the pancreas cannot produce insulin -- is usually diagnosed in childhood. Type 2 develops later in life. With type 2 diabetes, the pancreas can produce insulin initially, but the body can’t respond to it effectively. Insulin is responsible for creating glucose in the bloodstream. Glucose is needed both for immediate energy use as well as the transfer of energy as storage in fat cells and muscles to be used later.

●      According to 2014 statistics, 422 million people around the world have been diagnosed with a type of diabetes. That makes up 8.5 percent of the world’s population.

●      Diabetes increases a person’s risk of experiencing heart disease, stroke, kidney disease, nerve damage and eye disease.

●      Preventable type 2 diabetes is more common than type 1. The Centers for Disease Control and Prevention estimates 90 to 95 percent of diagnosed cases of diabetes are type 2.

●      Diabetes can cause blindness, carpal tunnel syndrome, kidney failure, digestive problems, erectile dysfunction, and amputation of the lower limb.

●      Diabetes is the seventh-leading cause of death in the United States.  

Assemble Your Team

Image via Pexels

No matter who you are and what your health is like, you are your most important advocate when it comes to your health and well-being. However, it can be a big help to have a trustworthy team of physicians you can rely on to check up on your whole-body health. Beyond a primary doctor, those with diabetes should also have a designated endocrinologist, dietitian, eye doctor, dentist, periodontist, and podiatrist.

Why a dentist, periodontist, and podiatrist? What a lot of people don’t know about diabetes is that oral and foot care are just as important as things such as hormone and blood sugar regulation. People with diabetes are more prone to gum disease, and one out of five cases of total tooth loss is linked to the disease. Those living with diabetes also must take certain precautions to protect their legs and feet such as wearing supportive footwear, performing low-impact exercises, and regularly seeing a podiatrist.

Adjust Your Diet

A healthy diet is crucial when it comes to living with diabetes. As the body is unable to regulate its blood sugar on its own, the patient must make sure what they consume won’t end up throwing them off homeostasis. A person with diabetes simply needs to eat the healthiest foods in moderate amounts and stick to regular mealtimes.

Some more things to consider regarding diet and diabetes:

●      Limit the consumption of sugar and refined carbohydrates. Junk food including soda, candy, and packaged processed snacks should all be avoided.

●      While artificial sweeteners won’t spike your blood sugar, they can still affect it and may even have a negative impact on your body’s insulin response.

●      Eat a diet full of whole grains, fresh produce, lean proteins, and foods containing plenty of healthy fats such as flaxseed, avocados, and grass-fed beef.

●      Look for healthier ways to prepare old favorites. For example, you can use an air fryer instead of a deep fryer. This device allows you to cook dishes with a fried-food taste without all the extra oil and calories.

●      Cut alcohol out entirely. Alcohol wreaks havoc on your blood sugar, puts undue stress on your pancreas and increases your chances of developing health complications you are already at risk of developing due to diabetes. Alcohol also interacts with most diabetes medications.

●      The best foods for diabetics are whole foods, mainly fruits and vegetables. Superfoods including steel-cut oats, broccoli, blueberries, fish, spinach, walnuts, quinoa and, yes, dark chocolate are highly encouraged.

●      Lastly, spend some time researching mindful eating. This encourages you to pay more attention to what you’re eating, your cravings, and physical cues from your body that it’s time to push the plate away.

Keep in mind that it often takes dedication to make significant changes to your diet. As Zenbusiness.com points out, you can turn something into a habit by sticking with it every day for 30 days. So, if you feel like you’re struggling at the beginning, stick with it — this could become a healthy new habit in no time.

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 Diabetes affects millions of people around the world. The two most powerful weapons in a diabetic’s arsenal are a competent health care team and a wholesome diet. Beyond a general physician, a person with diabetes needs a designated endocrinologist, dietitian, eye doctor, dentist, periodontist, and podiatrist. Their diet should consist of mostly whole foods and regular mealtimes while avoiding processed carbohydrates and alcohol.

By Sheila Olson

Even Professional Dancers Weight Train

🔥Even professional dancers weight train🔥
These amazing ladies are professional dancers and also weight train to stay strong and fit. I was honored to work with them and proud to attend their dance performance. In honor of them, I have put this video together to show you how amazing and talented they are and also show you some of their weight training workouts. I hope you enjoy!

Divinity Professional Dancers - Taylor Holladay, Bailey Holladay and Lexi Hunsaker

Everyone can benefit from Weight Training

Check out this video to see how amazing these ladies really are!

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CLIENT OF THE MONTH - MARYAM

I am so proud of this amazing women Maryam! She committed to train with me twice a week, and learn new strategies for cardio and nutrition. In a short three months Maryam lost 17 pounds, 14 inches overall and 7.2% body fat. 

When someone is ready to make the commitment to change their health for the better it makes the journey so much easier and a lot more fun.

Ever since I was in high school, I’ve never really had much motivation to work out. I’ve never been very physically fit, but luckily I was able to get by with an average metabolism and an average build. Then after I realized that I was the heaviest I’ve ever been, I decided to join a gym and try and stay in shape. For two years, I worked out by myself and I barely lost a pound, doing just cardio and barely able to curl 5lb dumbbells (no exaggeration!).

Then I found Sandy. Sandy singlehandedly helped me lose over 7% body fat, over 15lbs, getting me to the lowest weight I’d been since I was 16. She helped me with the knowledge of how I should feed my body, and showed me the right way to lift weights.

The amount of muscle I’ve gained since starting with Sandy still amazes me to this day, and as a full time student with a full time job (and a full time social life), I never would have gotten there without her structure, accountability and guidance. It’s not just a workout with Sandy, it’s a lifestyle; and I’m forever grateful that I found a trainer, and more importantly a close friendship, that will last a lifetime. Thanks Sandy and I can’t wait to step on the stage one day soon representing you!!

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Mindful Eating for Weight Loss

Photo by alan KO on Unsplash

This post is the first of a five-part series on mindfulness, and it tackles the inescapable struggle of weight loss. When it comes to losing weight, you may assume you need to muster up a huge amount of willpower and force yourself to stick to a diet through sheer discipline. But this isn’t always the case. Instead, you can start your weight loss journey by eating more mindfully. 

What is mindful eating?

Mindful eating is a relatively simple technique that helps you gain more control over your eating choices and habits. It’s based on the Buddhist concept of mindfulness, which calls for you to bring your full attention to the present moment. With mindful eating, this means paying close attention to your cravings and other physical cues when eating. Instead of automatically falling into old eating habits, mindful eating helps you make more conscious, healthier choices.

Tips for Eating More Mindfully

Photo by Icons8 team on Unsplash

Listen to your body.

Before you even start eating, take a moment to really, truly listen to your body. Are you hungry – or is it something else that’s making you reach for a chocolate bar? Know your body’s hunger signals so that you can tell the difference between snacking out of boredom or stress and actual hunger. 

Listening to your body will also help you notice when you’re full, so you can stop eating before you get to that miserable, “Stuffed” feeling.

Eat more slowly.

Once your food is in front of you, there’s no need to dive in and devour every last bite – your food isn’t going anywhere! Eat slowly to give your body time to catch up to your brain. It actually takes about 20 minutes for the “I’m full” signal from your brain to reach your body, so slowing down can keep you from overeating. 

To help you eat more slowly, try taking smaller bites, chewing each bite 25 times, and setting your fork down. 

Cut down on distractions.

Have you ever stood in your kitchen with a pint of ice cream, scrolling through Instagram while eating a few spoonful’s of Ben & Jerry’s – only to look down at an empty pint? Distractions are the epitome of mindlesseating. To cut down on mindless eating, you must also cut down on distractions. Don’t try to multitask during mealtimes. This means turning off the TV and putting away your phone. Instead, tune into your body and savor the food you’re enjoying – this is one of the best parts of eating mindfully! 

Savor every bite.

Speaking of savoring your food, did you know that you’ll actually feel fuller and more satisfied at the end of a meal if you simply pay more attention to what you’re eating? By eating mindfully, you’ll notice textures and flavors you probably haven’t noticed before, even in foods you’re familiar with. And more satisfaction means you’re less likely to overindulge or immediately start looking for something else to “fix” that craving. Really enjoy your favourite food and feel satisfied instead of guilty. 

Workout Nutrition Guide - Infographic

When it comes to Workout Nutrition, it can get confusing on what to eat, when o eat it and how much to it.

This helpful infographic by the Greatist will help you get control of your nutrition to help you get the most from your workouts.

To have a great workout you NEED to have complete nutrition, and these simple guidelines will help you make the right choices to refuel the body.

Quick View:

Recovery Time is Critical

Strength Training

Cardio

Strength Training

Cardio

Post-Workout

What About Nutrition for Circuit Training?

Workout Nutrition Infographic

source: Greatist

Why Exercise For Women Over 40 Is Important

Exercise for women over 40 is the BEST thing you can do to stay healthier and live longer.

The goal is to exercise 3 – 5 days a week to get the all the benefits like, circulation, muscle tone, and strength.

Plus no need to leave you home, all these exercises below can be done at home.

 The Best Exercises For Women Over 40

1. Low-Impact Cardio

If you have a stationary bike at home, that would be a great workout to do as you watch your favorite tv show.

No bike? No problem, you can walk in place, lifting your knees as high as you can and moving your arms.

2. Yoga

Yoga is a great exercise for women over 40 because there are moves that apply to beginners all the way up to advanced.

Yoga helps by gentle stretching your muscle and ligaments which will helps you maintain form, and strengthen your core.

3. Strength Training

All you need a is a few dumbbells that you can use at home to get the benefits of strength training.

Focus on toning and building your strength by using lighter weight to target your most used muscles.

Arms, shoulders, legs, back.

4. Lunges

Lunges are super easy to do, you can do them with or without holding weights. They target your thighs, hamstrings and your booty.

5. Squats

Squats are another great exercise for women over 40. Like lunges, they can be done with or without weights.

Squats target your core, your abs, your back, your legs and booty.

Squats are a great exercise to help with balance.

When it comes to exercise for women over 40, the goal is to get moving.

Focus on stretching, strengthening your core, abs and lower back, your arms, and legs.

The exercises I shared can all be done at home, in under 30 minutes a day that will have you feeling healthier and stronger.

Understanding Calories - Your Complete Guide - Infographic

Understanding calories - Do you really know what calories are and how they work in your body?

Today I want to share a great infographic by Greatist.com that explains calories in a simple and visual way.

Sections Covered:

Calories measure food energy.

Not all calories are created equal.

How to determine your daily calorie intake.

What about losing and gaining weight.

Stay on track.

Calorie Fast Facts:

Calories are essential for human health, the trick is consuming the right amount.

People require different amounts of energy each day, depending on age, sex, size, and activity levels.

Sadly, we in the United States consume more than 11 percent of their daily calories from fast food.

Foods high in energy but low in nutritional value provide empty calories.

If you are training an want to lose OR gain weight (muscle) you will need to know how calories work and how they effct YOUR body.

Understanding Calories Infographic

credit: Greatist

Primary Factors To Building Muscle For Women

Today I want to share the primary factors to building muscle for women.

No matter your goals or ideal body type, all women can benefit from building muscle. Lean muscle helps you function in daily life and decreases your chances of osteoporosis – not to mention the toned, fit look you get from adding a little muscle.

And building muscle through strength training can also have a huge positive impact on your psychological health as well.

There are lots of factors that affect a woman’s ability to build muscle. Some you can control, and some you can’t. If you want to achieve a more toned look, then it’s important to what to expect out of your body and what you can focus on changing.

Factors To Building Muscle For Women

Factors You Can’t Control

• Your Gender

Let’s get the obvious out of the way – does gender affect your ability to build muscle? The short answer is yes. Men and women have the same quality of muscle tissue, but men typically have more of that muscle tissue (thanks to testosterone).

• Your Age

When building muscle for women, your age will effect your results, which of course, we have no control over. If you were an athlete in high school and college, you have an advantage because muscle gain is most rapid in our early years.

Once you cross the threshold into your 20s, your ability to build muscle slows down.

• Your Genetics

This is a big one! Genetics play a huge role in your body type – from size to strength to appearance.

First, let’s look at muscle fibers. There are two basic types of muscle fibers: slow twitch and fast twitch.

Weightlifting and other explosive exercises focus on fast twitch fibers.

You may inherit a higher percentage of one type of muscle fiber over the other, and those with a higher percentage of fast twitch muscle fibers have an advantage when it comes to building muscle.

Another genetic factor is the length of your limbs and muscles. You may have noticed that many elite Olympic weightlifters are relatively short and stocky.

There’s a reason for this: People with shorter limbs tend to lift more weight because they have better leverage.

Similarly, the length of your muscles also impacts how effectively you develop size and strength. In this case, people with longer muscles have an advantage.

Factors You Can Control

• Your Training

When it comes to building muscle for women, the type of training you choose plays a HUGE role in your overall muscular development. This isn’t the time for long cardio sessions – instead, focus your energy into strength training.

Practice good lifting technique as well, so you target the right muscles in the right ways.

If you hit a plateau with your weight training (or just get plain bored), switch things up. This serves up a new challenge for your muscles to adapt to, leading to more strength and size.

Don’t forget about recovery. Rest days are essential for your body to recover and rebuild muscle, so pencil in at least 1-2 days of complete rest each week.

• Your Diet

While I could talk endlessly about the importance of diet in your body composition, in this article, I’m focusing primarily on protein – the building block of muscle.

Make sure to include a lean protein source in every meal and add extra protein in your meals immediately around training to repair and regrow your muscle fibers.

Becoming A Stronger Woman

Now that you understand the factors of building muscle for women, you can ignore the ones that are completely out of your control, and focus your attention and focus onw aht you CAN cotrol when trying to tone and build muscle.

But why should you focus on building muscle in the first place?

Weightlifting is hard work, but it’s worth it. As I mentioned at the start of this article, building muscle boasts a lot of health benefits – but it also has a big positive effect on your mental health.

Sculpting a toned, fit body improves your overall well-being, self-esteem, and self-worth.

If you love the way you look in that little black dress, then you’ll instantly get a boost of confidence that shines through in so many areas of your life.

If you’re ready to start your journey to a stronger you, keep in mind that this is YOUR journey. Don’t compare yourself to others.

Instead, focus on accepting your body as it is each and every day, while knowing that you’re working toward big changes.

You should also celebrate the small victories.

Did you notice a subtle change in your arm definition this morning? That’s amazing! Were you able to hit more reps during your workout?

High five! Notice and appreciate all the improvements you’re making along the way.

Now that you know the factors you can and can not control when it comes to building muscle for women, you need to get your diet to match your training to better help those muscles grow and show.

I’ll help you incorporate diet and weightlifting into your routine, so you can become a more confident, sexier version of you.

Become a stronger woman, both inside and out, as you get in shape and love the way you look!

Healthy Snacks For When You're On The Go

Have you wondered what are some healthy snacks you can have when you are on the go?

Have you experienced any of these scenarios?

You’re stuck in a meeting that’s running late, and your stomach is growling – time to hit the vending machine down the hall.

You’re rushing around town, running errands and shuttling kids – you decide to stop for fast food.

Don’t let your busy schedule throw you off track! When hunger hits, be prepared and snack smart with these healthy (and delicious) snacks for when you’re on the go.

What Are Some Healthy Snacks?

Hard-Boiled Eggs

If you’ve been in an airport or convenience store lately, you’ve probably seen prepackaged hard-boiled eggs on the snacking aisle. This is one new trend I hope is here to stay! Grab a packet of hot sauce for a boost of flavor, and you have a tasty treat that’s undeniably healthy.

Jerky

Jerky is a tried and true road-trip favorite. It ranks at the top of the list of convenient snacks and is packed with the protein that your body needs. Just make sure to check the ingredients and try to choose a brand without added sugar. Or make your own!

String Cheese

Next time you ask yourself what are some healthy snacks I can munch on, remeber string cheese. There’s something about snacking on string cheese that feels like an indulgence – but the right cheese can be an incredibly healthy and filling snack. Cheese delivers a powerful one-two punch with both calcium and protein. Go with a lighter, lower fat option to make cheese your guilt-free pleasure!

Dry-Roasted Edamame or Chickpeas

This delicious treat is packed with nutrients and is an excellent source of protein and fiber. And they’re super portable for easy snacking that doesn’t require a cooler or flatware. The salty crunch is even more delicious than potato chips!

Greek Yogurt

While not the most portable option, Greek yogurt is still a foodie favorite if you’ve got a few minutes to sit and snack. It’s high in protein and calcium, which is great for your bones. Be wary of yogurt with added sugar – opt for one with more fat instead. It may have slightly more calories, but it will help you stay full longer.

Fresh Fruit

Craving something sweet? An orange or banana are great options to stick in your bag when you’re in a hurry. They’re easy to peel and eat anywhere without needing to be washed. While fresh fruit won’t keep you satisfied for hours on end, it’s an ideal “pick me up” when you need a little extra pep in your step.

Nuts or Nut Butter

Almond are a personal favorite for quick and easy snacking that leaves you feeling full and energized. Go for the pre-packaged bags to keep your serving size in check — or package your own single-serve baggies before you hit the road. Nut butters (while not as finger-food friendly) also give you a boost of healthy fats and keep you feeling full. Plus, both nuts and nut butters are packed with protein.

Other Snacking Ideas:

• Popcorn

• Olives

• Sliced veggies and low-fat salad dressing

• Tuna pouch

• Pumpkin seeds

• Hummus

There you go, 13 good options, so the next time you want to know what are some healthy snacks I can carry with me, just remember this post :)

Holiday Workout Ideas for Women on the Go

‘Tis the season to feel frazzled! With the holidays come the stress and chaos of the season. And if you’re planning to hit the road to see family this year, you may wonder how you’ll ever be able to squeeze in a workout.

Whether you’re in a hotel room or stuck in bunkbeds at your mother-in-law’s house, I’ve got you covered. Check out these travel-friendly workout ideas that you can do anywhere.

Bodyweight Exercises

Skip the workout equipment and get back to basics with these bodyweight exercises that are perfect for on-the-go resistance training.

·      Upper Body and Core

You’re probably already familiar with both push-ups and side planks, so why not combine these two movements to pack a one-two punch for your upper body and core.

Simply do a push-up, then rotate onto your side and reach your arm up for a side plank. Back down into a push-up position and repeat. Modify as necessary. Do 3 sets of 8 to 10 reps on each side.

·      Legs and Booty

It’s all about the squats when you’re trying to get a mega bang for your buck. This one bodyweight exercise hits several major muscle groups and can be done anywhere.

If you have enough space, lunges can also be a great option, and they boast a big lower-body impact as well.

For both of these exercises, do 3 sets of 12 to 15 reps (per leg for lunges).

·      Cardio

You don’t have to be outside or in a gym to get in your cardio. If you’re stuck in a bedroom or hotel room, do intervals of jumping jacks, burpees, or mountain climbers to get your heart racing.

You can also combine any of the upper body, lower body, and core exercises I mentioned earlier into a HIIT type session to get both strength and cardio done in one workout.

·      Yoga

If stress from holiday travel is bumming you out, namaste your way through it with yoga. There are plenty of quick and easy yoga sessions that you can stream anywhere to help you stretch, strengthen, and tone.

Get Active Outside

If you’re sick of being stuck in the house during your travels, bundle up and get outside. Taking full advantage of the outdoors is a great way to stay active.

Are you traveling to a snowy winter wonderland? Hit the slopes or visit an ice rink for some ice skating. Not your cup of tea? Go sledding! Believe me, lugging a sled up a hill will have your quads on fire (bonus points if you load your sled with kiddos first).

Final Thoughts

Don’t get put on the naughty list – commit to staying active even when you’re on-the-go this holiday season. Plus, squeezing in a few training sessions now will make jumping back into your fitness routine a breeze once the holidays are over.

Need more ideas on how to stay fit through the holiday season and beyond? I’d love to help you start the new year off stronger and sexier than ever! Let’s chat.

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5 Top Tips to Avoid Holiday Weight Gain

Oh, the weather outside will soon be frightful, and those holiday cookies look so delightful… but don’t give in to those tasty temptations this holiday season! You don’t want to enter the New Year with a few extra turkeys around your waistline, right? That’s why I’ve put together my top 5 tips to help you avoid holiday weight gain this winter.  

1.   Be true to yourself.

Don’t just believe in Santa this holiday season – believe in yourself! Ok, maybe that’s a little cheesy, but you should absolutely believe that you deserve to feel good (and look good, too!).  

Know your own importance and make a commitment to yourself. After all, you’ll never know what you’re capable of until you trust yourself enough to go all in. So truly commit for the holiday season, and then don’t let anything get in the way of your exercise regimen.

2.   Avoid indulging the whole season.

Photo by picjumbo.com from Pexels

It seems like the holiday season starts earlier every year. We haven’t even put away our Halloween decorations and already pumpkin spice everything is out on the store shelves!  

But that doesn’t mean your holiday indulgences should start early, too. Don’t start the food festivities now, or you’ll add extra pounds before the real holidays even arrive. Save your planned free meal and dessert for a big holiday party or dinner.

3.   Don’t skip meals.

Every now and then, a holiday treat will be too tempting to resist – but don’t try to “make up” for those little indulgences by skipping meals. This can negatively affect your metabolism and even cause you to gain weight. Yes, gain weight!

Plus, you’re much more likely to make bad food choices and overeat if you’re starving.

4.   Get your rest to avoid crashes and cravings.

https://pixabay.com/en/relaxing-lounging-saturday-cozy-1979674/ 

Sleep is one of the best holiday gifts you can give yourself. If you’re not getting enough rest, you may find yourself hungrier than normal during the day, which can easily lead to mindless snacking on those holiday treats.

And nobody wants to hit the gym if they’re feeling too tired either. So prioritize your sleep to see better results from both your diet and your exercise.  

5.   Stay focused and write down your vision.

Do you have your eye on a sexy black dress for a New Year’s Eve party? Write down your vision of what you want to achieve by the start of the new year. This will help you remember that you’ve got goals so you can stay focused.

Photo by Chase Clark on Unsplash

Follow these easy tips, and you’ll start off 2019 with confidence! If you need a little extra motivation this holiday season, I’d love to chat with you about how I can help you reach your goals and get a jumpstart on a healthy new year.

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Build Lower Back Strength with Bosu Supermans

Looking to shake up your workout? Incorporating BOSU ball exercises can add some spice to your routine, while still giving you awesome body-sculpting benefits.

There are SO many ways you can add a BOSU ball to your training, all depending on your needs and the areas you want to target. Plus, there are different variations for every fitness level.

And as a bonus – you’re getting an ab workout, too! A BOSU ball incorporates balance and stability into every exercise so you are constantly tightening and strengthening your core.  

Strengthening Your Lower Back

Your back is your foundation and gaining strength in your lower back can help support your entire spine. If you spend a lot of time sitting, the muscles in your lower back may be getting lazy, and you may even be experiencing some back pain.

So let’s work on strengthening that foundation!

A great way to increase strength in your lower to mid back is to add BOSU Superman’s into your workout routine. This exercise really targets those lower back muscles, while also working your glutes, hamstrings, and even shoulders. 

The Exercise: BOSU Superman

1.   Get on the ball.

Place your BOSU ball on the ground, round side up. Lay face down with your tummy on the BOSU ball. Toes and forearms should be resting on the floor.

2.   Engage your core.

Pull your bellybutton in toward your spine, squeezing those abs and engaging your core.

3.   Superman!

Lift arms and toes off the floor while maintaining your balance. Squeeze your glutes to keep legs up. Now hold for a count of two feeling a squeeze in your lower back, lower arms and legs without touching the ground and lift again. This is not a big movement. Only go up enough to where you feel the lower back muscles engage. Do 2 to 3 sets for 15 – 20 reps.

TIP: Don’t let your shoulders creep up to your ears – pull your shoulder blades back and together. And don’t forget to engage your core and breathe.

The Variation: BOSU Hyperextension

If you can’t hold your balance during the BOSU Superman, try this variation – the BOSU Hyperextension. This exercise still emphasizes your lower back muscles, but you’ll get some added stability by keeping your toes on the ground.

To perform this exercise, you’ll get on the ball in the same position as the Superman, with feet placed about shoulder width apart. Your arms can be crossed over your chest or placed behind your head.

Then, lift your chest off the ball to hyperextend the lower back. Hold for a count of two and repeat. Remember this is not a big movement. Only come up enough to get a squeeze in the lower back. Toes are staying firmly on the ground throughout this move.  Do 2 to 3 sets for 15 – 20 reps.

Remember, always keep your abs tight and breathe.

6 Steps to being Healthy in an Unhealthy World

It’s hard enough sticking to a healthy lifestyle with the everyday temptations -- convenient fast food on every corner, girl’s night out featuring sugary margaritas, and supermarket shelves stocked with chips and sodas galore.

Top that with pressure from friends and loved ones and it just gets a whole lot tougher to stick with the healthy habits you’ve worked so hard to create.

You know what I mean. Friends out to lunch begging, “Oh come on, just one!” or fellow co-workers always trying to convince you to take part in the office goodies that are constantly a part of the office environment.

So, how do we combat temptations, stand up for our healthy choices, and encourage our friends and family to respect our healthy lifestyles? Simply put, how do we remain healthy in an unhealthy world?

1. Know Your Stuff

No one’s going to believe in you if you don’t believe in yourself. The conviction in your choices has to be strong enough to withstand judgement from outsiders. But it’s easier said than done.

The best thing you can do is educate yourself on why you’re doing what you’re doing. That way, instead of a defensive response to your bestie urging you to try some of her nachos, you can educate them instead as to why you’re skipping them.

It’s important that as women, we’re encouraging each other to be our best selves. Having an educational conversation with the people around you will be a win-win. But that means you have to know your stuff and be firm in your convictions.

Try explaining how much better you started feeling when you removed greasy food from your diet. Or how you’re working really hard to lose 15 pounds by Christmas and know the nachos won’t help. You’ll feel more confident when you’re educated and it’ll become easier to stand up for yourself in a way that feels good.

But hey -- if you’re that friend pressuring someone to eat food that you know they’re working really hard to avoid… well let’s just say, don’t be that friend. 

2. Communicate Openly with Friends and Loved Ones

It’s easy to be overwhelmed when you feel like you’re the only one in your circle who’s even attempting to live a healthy life. Your kids have pizza every other day, your husband seems unable to live without dessert, and nearly every photo on social media includes a friend of yours holding a Mai tai. Great.

The first step is to ask your loved ones for support. Tell them you want to make healthier choices, so you feel better with more energy.  Maybe you’re concerned about aging and staying healthy as you age, living a long life free of disease.  The key is to communicate. Your family can’t read your mind!

Make it really obvious that you’re changing your old habits for new, healthier ones. Whether that’s posting your gym routine to Instagram or filling the pantry with almonds instead of Oreos, it should be really clear to the people around you that this is important.

3. Get Others Involved

You don’t have to do it alone! Include your family and friends in your healthy habits and urge them to get involved.

Decide on healthy recipes with your family and make an effort to cook together. Start a fun fitness challenge with your coworkers. Go to the gym with your friends instead of going out for drinks.

When you encourage others to join you on your health journey, they will benefit, and appreciate your support. We can all learn together. We as women need to education and support other women and our children why it’s important to lead healthy lives.

4. Find a Likeminded Community

Once you start living a healthy lifestyle, the community will naturally follow. You just have to get out there.

For instance, once a week, you can trade your solo gym workout for a group exercise class and meet some new people. Spend time at the local juice bar. Chat with the farmers at the fresh food market. Nurturing this new community will only strengthen your bond with eating better, healthier foods and taking care of your body.

There’s a whole online community of likeminded health-conscious people, too – which you probably already know since you’re here. Connect on social media with other individuals who want to learn about implementing a healthy lifestyle.

5. Lead by Example

Sometimes, you’re not going to have the support you need from friends or loved one. But that’s ok. In this case, you need to lead the pack.

For your kids’ bake sale, bring protein packed oat clusters instead of sugary treats. When you’re invited to dinner or a party politely ask what’s on the menu and ask if you can bring a veggie tray instead of fattening dips and desserts. And it never hurts to be proactive, if it’s a pizza party you might want to eat before you go and snack on the veggies (that you brought).

Leading by example will give you the self-assurance to stick with your healthy lifestyle no matter what anyone else has to say. There’s nothing better than inspiring others and to feel good about the choices you made after you leave the party.

6. Mindfulness - Slow It Down and Take a Breath

No one is perfect and you shouldn’t expect to be. Being healthy in an unhealthy world can take its toll since there are so many unhealthy choices constantly thrown our way.

Notice these moments of stress, stop, and take a 3 or 4 deep, cleansing breaths. You may even want to plan these “check-ins” into your schedule.

Practices checking in with yourself as you come to the end of your lunch break, on your way to pick up the kids from school, or before bed. Remind yourself to breathe and ask yourself how you’re doing. Acknowledge your efforts and be proud of yourself accomplishments.

It’ll be absolutely essential you have a plan to reset.

How do you manage being a healthy, strong woman in such an unhealthy world? How have you learned to cope with pressure from friends and family? Let me know your thoughts in the comments!

7 Tips for A Flatter Tummy

One of the first things my new clients say is that they want a flatter tummy. Belly fat can be embarrassing and uncomfortable. It also affects a woman’s confidence and how she feels in her clothes.

Even more important is the problem that this type of fat around the mid-section is a risk for type 2 diabetes and heart disease.

The good news—you can do something about it.

Here are 7 tips to help you lose belly fat so you can wear those form fitting clothes and feel beautiful in them:

1. Eat a high protein diet: Protein should be a part of every meal. It keeps you full, decreases your appetite, and helps build strong muscles. Studies have shown that eating quality protein (i.e., beef, salmon, eggs, turkey, pork, fish & chicken) throughout the day decreases abdominal fat—the type of fat that can be a precursor for obesity and disease. Not sure how much protein to eat? Strive for 0.8 grams per pound of body weight.

2.   Cut out sugar: For many of us, this is easier said than done. Sugar tastes good, and many compare it to a drug that you can become addicted to overtime. Quitting cold turkey usually doesn't work. Instead, try to find healthier ways to satisfy your sweet tooth. Swap out candy for some fruit, and if you crave chocolate, eat a small piece of dark chocolate (at least 70% dark or higher), which is also heart-healthy. And don't forget those sugary drinks that are often overlooked. Ditch the sodas and juices, which are loaded with sugar. Flavored unsweetened seltzer or water is just as good and ten times better for your waistline. 

3.   Get active: It sounds obvious, but it's always worth repeating. Cardiovascular exercise and resistance training will always work in reducing belly fat. You'll burn calories whether you're running, walking, biking, rowing, or taking your favorite dance class. Studies show that aerobic exercise leads to weight loss, which ultimately results in reduced abdominal fat. What women sometimes forget is the strength training part of the equation. Resistance training at least three times a week will not only get you stronger, but the muscles you build will take the place of fat. So don't forget to lift those weights!

4.   Cut refined carbs and processed foods: Carbs often get a bad rap, and there is some good reason for that. The problem occurs when you don't eat the right carbs. A refined carb has basically been stripped of its nutritional value, including fiber, vitamins, and minerals. The lack of these critical nutrients has been linked to obesity. Opt for complex carbs such as yams, sweet potatoes, whole oats, quinoa, and wild brown or black rice.

The same goes for processed foods. Just seeing the word "processed" on a box should be enough for you to stay away from it as it's far from being natural and healthy. These foods are usually loaded with sugars and other ingredients that do nothing to keep your body healthy or your belly flat.

5.   Drink apple cider vinegar (ACV) every day: A tall tale or health hack? Whatever you may think about drinking apple cider vinegar, the truth lies in the science. One study showed that daily intake of apple cider vinegar significantly reduced belly fat. The acetic acid in the vinegar is what does the trick. And not only that, but ACV has also been shown to lower blood sugar levels. Just be sure to dilute it with some water, so it's easier to drink.

6.   Drink plenty of water: Water is essential for all living things, and that includes you. Water regulates your internal body temperature through sweating, it metabolizes and transports carbs and proteins, it helps flush waste out of your system, and it keeps your joints lubricated. The list goes on and on. When it comes to belly fat, water is the perfect weapon to keep your body healthy while flushing out whatever may be causing belly bloat.

 7.   Get more sleep: They don't call it beauty sleep for nothing. A good night's sleep, which should be at least seven hours a night, is vital for various reasons. Not only is it beneficial for mental clarity, but it also reduces cortisol (the stress hormone). Lack of quality sleep has also been shown to increase ghrelin levels—the hormone that regulates your appetite. That means you're more likely to eat more, which can lead to belly fat.

Some of these tips may be much easier than others, and that's okay. Rome wasn't built in a day, so no one expects you to change your habits over night. Pick the one you know is the most significant contributor to your belly fat and work on changing that behavior. If you can break the most challenging habit, the rest should be easy!

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3284412/

https://www.ncbi.nlm.nih.gov/pubmed/17637702

https://www.ncbi.nlm.nih.gov/pubmed/25477716

https://www.ncbi.nlm.nih.gov/pubmed/19661687

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/

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The 5 Things I Do Every Weekend to Stay Healthy All Week

Staying healthy all week takes some planning, and what I’ve learned is that if I don’t have a plan and schedule the whole week goes haywire. One of my favorite quotes that I find so true is “If you fail to plan, you plan to fail.” Benjamin Franklin. I want to be successful in my health journey and I’m sure you do too, so let’s make a plan. Here I talk about the 5 things I do every weekend to ensure my success for the week.

1. Routine

Routine is everything because the body strives on regularity and structure, especially if your main goal is weight loss. If you have a structured schedule on weekdays and then everything goes haywire on the weekend your body will pay for it. For instance, if you are eating healthy planned meals during the week and then you go crazy on fast food, sugar, and alcohol on the weekend you will wake up Monday morning feeling sick and 3-4 pounds heavier than the week before. Talk about making yourself feel bad. To avoid this, think of how you want to feel on Monday morning, and what steps you need to take to create that good feeling, and then do that!

If you want success with your weight loss and to wake up Monday morning with a flat tummy with no weight gain follow your same structure as you do during the week. Some examples are, eat at the same times on the weekend as you do during the week, stay hydrated and drink all your water, get 8 or more hours of sleep and if you missed any of your workouts during the week make sure to get it in on the weekend. I’ve been doing this for many years and one of the most important things I’ve learned is that “winners are made on the weekend”.

2. Meal Planning and Shopping for The Week

Every Saturday I plan my meals for the next week, make a grocery list and head to the store. I like to shop at Costco for the most part since I can buy in bulk and save money. It’s important to buy organic veggies, fruit, and meat since these are free from pesticides and added hormones our bodies should not be consuming. If you have a local farmers market get your fruit and veggies there. Strive to get fresh foods that are in season. If possible buy local eggs, meats, such as chicken, pork, and beef.

3. Advance Prep for The Week

When I return from the grocery store I clean, cut, and measure out the veggies, and make my salads for the entire week. I have individual containers for salads and meals. If I have time on Saturday I will cook all my meat and/or recipes and divide them up into their individual containers with the veggies and carbs. It works best if I shop on Saturday and cook everything on Sunday. If you are working an 8 to 5 job you will want to have your meals ready and with you all day. Having your food with you and eating on a regular schedule will avoid blood sugars from dropping so you don’t eat unhealthy fast foods that put on weight.

4. Pack Your Gym Bag the Night Before

Sunday evenings I make sure my gym bag has everything I need for my Monday workout. I keep certain things in my bag at all times such as toiletries. I always have my headphones in my bag and charged up every weekend. I have my workout gloves and straps in my gym bag at all times. I put out my workout pants, top, shoes and socks so I don’t have to think about it the next morning. It’s there ready for me to put on and head out the door. Or if you are heading to the gym after work you’ll have your gym bag packed and waiting in your car, no excuses, you’ve already planned for it.

5. Gym Schedule

I always have my workout times scheduled on my calendar. Every Sunday I look it over to make sure there is nothing that will get in the way of my workouts for the week. If it’s on your schedule you can arrange everything else around it. If someone wants you to comment to something else during that time simply tell them you don’t have that time available and inform them of another time you do have available. Don’t let others dictate your schedule.

Final word, these five simple things I do every weekend might seem basic but they are important for your success if you want to make progress. Most people fall off the wagon on the weekends and never hit their goals. Being and staying healthy is a lifestyle. Give it 100% for 21 days and I promise you will feel better than you have felt in years.

Is Intermittent Fasting For Women

You might have heard one of your friends or someone on social media mentions they are doing intermittent fasting for weight loss. You might think its just another trend, however, there is actually some good research and science-backed benefits on why this is not just a trend. Intermittent fasting produces more weight loss compared to long-term calorie restriction. 

What is Intermittent Fasting?

Intermittent fasting is a dietary approach where you only eat during specific time periods, and then give your gut a break from digestion and insulin spikes for 16-24 hours or more. I personally eat in this manner and have coached many clients, who have experienced tremendous benefits in health and weight loss. The basic American diet routine has shown us that what many of us have been doing has tragic results. Many now have chronic inflammation which brings about troubles like immune and hormonal dysfunction, thyroid disease, cancer, and even weight management resistance. Intermittent fasting is known to be a wonderful tool for taking care of these issues. There are a few reasons why it's particularly useful for weight loss.

Walk right into a mechanic's workshop and you won't see just one device hanging on the wall. You'll spot a fixed board covered in tools of all various sizes and shapes. Each has a purpose and a value, yet you wouldn't necessarily utilize every one of them at the same time.

Nutrition is not much different: There are a great deal of different tools you can utilize to maintain healthy functioning as well as look the way you desire. Understanding just what those tools are, when and how you can best utilize them, can aid you to maintain and improve your health.

Intermittent fasting seems complex, however it actually a very simple concept. The idea is to not consume food for 12 to 24 hours, therefore, only consuming food during specific hours of the day. Research shows you get the most benefits of Autophagy is when you fast 16 hours or more. Autophagy is a natural way the body cleanse itself. For examples, this is one scenario how it works; you stop all food intake after 7 pm, sleep, awaken the next morning, skip breakfast, and continue the fast up to mid-day. Only drinking purified water, organic coffee, or tea. Food for that day is consumed between the hours of 2 and 8 pm. As you get familiar with intermittent fasting, you can push that window of time to be much more press. Some like to eat earlier in the day rather than the night hours, i.e. 9 AM to 3 PM, whichever works well for you. The key is to consistency find what works for your schedule and lifestyle.

What are the benefits?

•    Weight-loss
•    Anti-aging
•    Upgrade in cell Autophagy
•    May help with prevent diabetes

Who should not do intermittent fasting

•    It is not for you if you are not eating healthy whole foods, but more sugars, carbs and junk food.
•    If you are on medication such as insulin
•    If you are not providing your body with enough calories
•    If you have a history of eating disorders such as bulimia or anorexia
•    If you are pregnant or planning to become pregnant
•    If you are on any medications, you need to talk to your doctor before doing any intermittent fasting

References:

1.    Short-term fasting induces profound neuronal autophagy: https://www.tandfonline.com/doi/full/10.4161/auto.6.6.12376
2.    What is Autophagy? https://www.news-medical.net/health/What-is-Autophagy.aspx
3.    Alternate-day fasting and chronic disease prevention: https://academic.oup.com/ajcn/article/86/1/7/4633143
4.    Metabolic Effects of Intermittent Fasting: https://www.annualreviews.org/doi/abs/10.1146/annurev-nutr-071816-064634

5 Tips for Better Sleep & Recovery

Sufficient and quality sleep is one of the most important, and sadly ignored, elements of a sound mind and body. We could spend so much time and energy on our physical conditioning, nutrition, and social-emotional sides of our lives and totally bypass among the columns of health and wellness.

We often fall into the trap of prior sleep to “get more done.” Nevertheless, it’s important to try to at least improve your sleep quality, through whichever means you deem appropriate.

In this article, I’ll discuss some of my favorite tips for optimizing your sleep habits, you will learn what deep sleep is, why it’s so important; and how you can improve your sleep over time.

1.    Adjust When You Exercise

Surprisingly, the time of day that you exercise may have a significant impact on how well you sleep; furthermore, the moment you exercise could influence various elements of sleep. For instance, how long it takes to go to sleep as well as just how you remain asleep throughout the night.

When a person exercises in the morning, they have less trouble falling asleep. Interestingly, regardless of the training time, exercise reduced the number of times you woke up at night. Basically, this detail leads us in conclusion that workout in fact favorably influence sleep. In addition, depending upon your sleep issue, the time you workout may have a considerable impact.

2.    Say Bye Bye to your Gizmo’s

As the reason coincides-- the "blue light" emitted from digital displays (including TVs, computers, and phones) hinders the body's natural manufacturing of melatonin. This makes sleep-- and definitely deep sleep-- much less achievable.

The earlier you quit utilizing these blue light displays the better, as there light has actually been shown to subdue melatonin for approximately 3 hours.

If you're anything like the majority of people living in the modern world, stepping far from all digital gadgets 3 hours before bed may help enhance sleep considerably. 

3.    Build A Regular Rhythm

Interestingly, our bodies have a biological rhythm, which manages almost every function in the body, from when you wake, to when you like to exercise and go to bed. Additionally, most hormonal output pertaining to these occasions also happens on a rhythm. For instance, did you know that your body releases cortisol in the early morning, which ultimately causes you to wake and prepare for the day?

Ends up, this is an important part of your body clock. Melatonin, as I mentioned earlier, is additionally a regulatory authority of your circadian rhythm. Having irregular and/or short amount of time to fall asleep is among the significant concerns pounding our melatonin manufacturing.

Keep in mind that your body does not quit on the weekends. Whenever possible, I recommend attempting to keep your routine of sleeping and waking, whenever feasible, even on the weekend breaks. However, make sure it’s quality sleep for 8 hours. 

4.     Why is Deep Sleep So Important?

Naturally, most of us want to rest better, but those that are working to improve their efficiency and preparedness throughout the day know that the Holy Grail is improving our quantity of deep sleep.

Not to get as well technical, yet deep rest, or the last of NREM (or non-REM) sleep, is the moment when your brain waves are at their lowest frequency and you are at your hardest to wake up. Deep sleep is the moment when our bodies are working hardest to recuperate, reinforcing our minds and fixing our bodies from the previous day's physical effort. It's no surprise that individuals who typically state they're well rested have shown that they have had high-quality deep rest.

5.    Stay consistent!

One of the most common triggers for severe muscle soreness is an exercise that is different from what you are accustomed to! Regardless of the amount of weight lifted, repetitions performed, types of exercises used and so on, if the exercise stress is relatively new to you, you will likely be quite sore. The best way to combat this is by staying consistent with your workout routine. Even the most intense of exercise sessions can be adapted to and recovered from using the strategies above, as long as you STAY CONSISTENT. Without consistency, you can do everything else right and still be extremely sore the days following a workout. 

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Do Emotional Eaters Have BusyBody Problems?

Something to think about, busybodies are commonly driven by excellent intentions yet they're driven by subconscious reasons.

Are you wondering if you're a BusyBody or have BusyBody patterns?

Let’s explore the following 3 scenarios below:

The Caretaker

You are very in harmony with people in demand. You really feel good being mama duck, seeing to your little ducklings are done in a row, right where you desire them, where their more than happy and secure.

Have you ever tried to change a person to the way you think they should be? Have you ever felt aggravated that people didn't do exactly what you asked, as well as resisted you and challenge you?

The Rescuer

You really feel you must step in, save the day, take control of the circumstance. Have you ever felt pain because the person you're aiming to aid, kindly or not-so-kindly informed you to butt out? Do you consistently do your kids' homework, and/or make the last-minute drive to school if they have forgotten their homework at home? Then to end up with youngsters that anticipate you to be the homework fairy?

The Do-Gooder

You volunteer when you should not, then it makes you feel resentful and stressed. Have you ever before seemed like an overloaded and stressed out martyr due to the fact that you realize far too late that you've taken on to much? No one else is raising their hand, and the worry falls on your shoulders.

I don't imply to suggest that aiding is a bad thing. We are hard-wired to help each other and also, it's a natural element of being a person. The problems arise when individuals attempt to aid all the time, further effecting our own quality of life or ability to care for ones health.

Do  scenarios like these lead you right to the refrigerator? You can get out of the busybody trap and get your life back.

Why it's very easy to fall into the busybody trap

Two reasons people become busybodies:

Control or lack thereof. Psychological eaters are usually controlled freaks since we feel out of control ourselves. Going a bit deeper, the ego should be in control; as well as the ego always must be right.

Everyone enjoys the thrill of stepping in and saving the day ... however, ego is hard-headed. Vanity drives to take over so you can be smarter/wiser/stronger and more in control compared to others, however, that commonly backfires when people see you as a hard-headed know-it-all.

Disturbance. Concentrating on other people's problems additionally offers an effective distraction from our own issues, feelings, truth, as well as thoughts. It's uncomfortable to encounter our own stuff as well as easier to hide behind other individuals’ troubles.

Here are 5-steps to stop the BusyBody and take your life back:

1.       Never say yes until you take the time to think about. Tell the person that is asking you will have to get back to them. Give yourself at least one day to consider and think about what you will be sacrificing in your own life. Can you really afford the added time, effort, and stress? Constantly saying "I'll do it" at your own expenditure causes stress that creates emotional eating. Help only when it feels great to assist! Otherwise, say no. There are others that could do it!

2.       Inform on your own, "Not my apes, not my circus!" There are circuses taking place all around you. You have an option whether you enter the ring or otherwise. Dramatization = anxiety. You meddle, feelings get harmed (they probably really did not desire you to butt in but were too respectful to claim so), as well as you pacify with food.

3.       Ask yourself, "What landed me in this situation?" if you're already in a situation that's backfiring. The response is always, "I got myself in this situation." Taking responsibility requires you to be extra familiar with your choice, as well as prevent you from making it again.

4.       Say no more often ... to yourself. Tell yourself, it's fine not to butt in. People are who they are. You cannot change them. If you're doing your children' homework, remind yourself, homework aids children to the discovery of the subject. It additionally shows them self-control, obligation, and most importantly, effects. Real life is an extreme area for any individual that is used to being rescued!

5.       Do not handle other people's problems. Rather than having compassion as well as attempting to take care of the scenario for them, show concern, but urge them to fix their own situations. Empower them, do not be superior to them, and don't drain yourself aiming to help.

Being a busybody is ineffective. It can damage connections, destroy your health, trash your state of mind, and prevent you from enjoying life.

When you start to see when you're stepping into scenarios that have absolutely nothing to do with you, you reduced your anxiety as well as reduced your yearnings.

The biggest obstacle is recognizing when to say no to others as well as to yourself. Push away the discomfort and focus on improving yourself. Making this adjustment may be some work, but it will instantly minimize weight on your mind ... and also your body! I assure!

If you desire different results in your life, you'll have to take different actions. This can be an exciting adventure if you choose. 

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BENEFITS OF WEIGHT-LOSS

It's talked about often that losing weight “feels great.” Many assume that this feeling arrives after months of sweat and determination. However, as soon as you start to incorporate a healthy lifestyle of whole foods and exercise you will feel a change. Your energy will start to soar. Your mood will improve and you will find yourself having feelings of happiness and self-worth. You may be able to get off some medications due to weight-loss, you'll spend less on health care, and your risk of cancer and diabetes will be lower. Then one day you will find your skinny jeans fit perfectly. And while, there is an incredible sense of accomplishment when you do reach a milestone goal, there is real happiness on your daily journey. Let me explain.

Your body is incredibly responsive. We heal from sickness. We feel energy from a great workout. Our minds feel the endorphins of exercise and positive thinking. As soon as you begin to give your body what it’s meant to receive, nutrition, hydration, activity, and self-love, it responds almost immediately. You feel light, energy, and power. And, you physically begin to FEEL a change.

If you want weight-loss, to feel energetic and empowered here's a few tips that can help you get started.

Feel Hydrated

Getting plenty of water promotes weight loss, increased energy, relieves fatigue, flushes out toxins, improves complexion and boosts the immune system, just to name a few. Your stomach will feel slimmer since it can digest food easier and staying hydrated helps you avoid headaches. Plus, water doesn't add a single calorie! Aim to drink 3 liters to 1 gallon of water every day.

Feel Energetic

Feeling more energetic only takes a few daily changes. Those changes are sleep, eating enough to fuel your day, and exercising regularly. Eating whole foods throughout the day and keeping sugar intake low gives you immediate energy. By five o’clock you'll either be sluggish from sugar or you’ll be actively engaged in your evening events. Exercise release endorphins, which is a hormone secreted within the brain and nervous system that causes an euphoric effect, making you happy with more energy. Sleep helps weight-loss, memory, problem solving, concentration, and energy. Studies show that the best amount is at least 7 hours.

Feel Empowered

One of the greatest feelings in the world is progressing towards a goal! Each and every day that you follow a diet of whole foods and exercise, you are taking a step (or two or three) forward. Your mind is incredibly powerful. Some of my clients have allowed themselves years of negative self-talk. It’s dark, damaging, and hurtful. However, just a few days of healthy eating and exercise quickly reverses that negativity. If you are mindful you will notice these changes. Light immediately penetrates darkness. You feel hopeful, excited, and CAPABLE of reaching your goals. And, if any thread of discouragement returns, you can quickly replace that fear with positive affirmations and acknowledge that you are on your own path of success.

If you begin enjoying the benefits of healthy nutrition and exercise on a daily basis. You’ll immediately fall in love with the way you FEEL!

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