I have a confession.
Late night binges and scrumptious afternoon treats had once been my protocol.
I would spend all day working or socializing and having a good ole’ time, to only be stopped in my tracks, left with no energy or super hungry because I didn’t prepare myself to eat a healthy dinner at a reasonable time.
Once or twice were merely a slap on the hand and I paid the price by feeling less than amazing, without focus, sleepy, and bloated. But as it became a habit, I started to see the physical changes in my body, my skin, my mental clarity, and my energy levels- and it wasn’t good!
I felt gross.
Through my own experimentation alone, I started to learn that proper nutrition and fueling of the body is essential for high energy levels, mental clarity, decreased stress and anxiety, and physical health. That is only naming a few!
Find out my top 5 tips by clicking the title link above and reading the entire article!
With warm weather, comes warm weather activities and more chances to be outside exploring this world and rocking your body out on some exciting (mini) adventures.
Whether or not you’re a gym rat, there’s nothing like heading to the great outdoors to get some fresh air and fitness. From kayaking to biking, swimming upstream to urban hikes, there are tons of awesome ways to get out and get active no matter where you live.
In fact, I challenge you to get out and move your body in a different way than what you are used to- but making sure you are safe and your body is ready for the new challenge is paramount. Nothing is more of a bummer than being deep in the midst of fitness fun in the sun than a pulled muscle or an aching joint. BLAH! What do you do?
I totally get it. I am an fitness adventure junkie. But I also want to be a fitness adventure junkie for life and keep my body happy with my fitness madness!
Check out the 5 exercises below to help get you started in training your body with versatility for many activities or for getting strong in a specific fitness adventure. They are also great if you just want an awesome, butt-kicking workout!
Click the title link above to discover these exercises!
Traveling and exploring this amazing world can be super gratifying and exciting and full of anticipation when it is right in front of you!
I mean, who doesn’t like a good, relaxing vacation or time off to spend with your family and rejuvenating yourself? I know I sure do! Vacation is the time to relax and enjoy and let your mind feel carefree and less stressed.
But, sometimes vacations and time away can be super stressful when you are living a healthy lifestyle and being fearlessly devoted to your healthy nutritional lifestyle. We have all been there– all nutritional hell can break loose at the drop of a french fry onto our plate!
Click the title link above to read the entire article!
You are a big fat liar (and so am I)!
Actually, we all are liars and we lie to ourselves every single day. That's a truth bomb right there! We find ourselves saying "I should," "I have to," and "I can't" to ourselves and out loud to justify our behaviors or to soothe our aching egos after feeling like we let someone (or ourselves) down.
What's worse is that we believe these lies are truth and they begin to pull us down in the trenches of negativity and pessimism. Words are incredibly powerful and help us to create our self-confidence, our self-worth, and our entire inner and outer environment in which we live. They help us create or destroy our goals and dreams. They make up our entire day and our entire human experience.
We live in perception of what we believe we see. So, if we tell ourselves one thing or another, we begin to believe what our words train our thoughts to believe. And, our thoughts then begin to influence our mood.
Why does this even matter to you? Click the title link above to find out why!
Ahhhh, the weather is getting warmer and the windows are being opened to let the fresh Spring air flow through the house. Nothing beats that first burst of fresh air circulating through the room. It airs out the home and creates a resurgence of flowing energy and inspiration. It also creates a cloud of dust and debris that has been hiding in the cracks from the winter months.
It is time for some Spring cleaning. But, that can be a double-edged sword! Spring cleaning brings renewal and life into your home while cleaning out the bacteria and infection that may be lying in the cracks and crevices. The problem is that most of the cleaning products that are conventional and easily accessible are quite toxic and can cause more harm than good to you and your family. You might be cleaning out the dirt and debris in the immediate, but you can also be setting your family up for major health issues down the road.
Did you know?
The typical American home contains about three to 10 gallons of toxic materials in the form of household cleaning products? The very thing that you are using to clean your home and make it healthier for you is actually creating a more toxic environment.
Click the title link above to read more!
...away your health, your energy, your vitality, and your emotional balance.
And we all know that.
This isn't big news to you. You have heard over and over again why sugar wrecks havoc on your health. Duh... but, you are still here reading this and that leads me to believe that sugar still has it's grimy little addictive hands clenched on you.
Why is that and why is it so hard to let go of the sugar in your life? Why do we still look past sugar being one of the prime culprits in our obesity epidemic?
Click the title link above to read the article!
Remember when you were a kid and it felt like energy was abundant. No matter how hard you played or how late you stayed up, it felt like energy flowed freely and the days were joyfully long. Oh, how I long for those days once again…
That is what I find myself thinking when I am in the middle of a long work day and my feet are dragging, closely followed by my heavy eyelids. Extra stress, responsibilities, and pushing self-care by the wayside can suck the energy and vitality right out of your physical being. This happens to all of us from time to time- that is a normal part of life. But, the true concern occurs when it becomes chronic and our energy and vitality are nothing but a distant memory.
Fatigue, heavy eyelids, stress, anger, frustration, depression, etc are all red flags that something is out of alignment and a refocusing on increasing your inner energy and vitality are super important if you want to break out of old patterns and stop feeling like a sluggish, hot mess.
Click the title link above to discover my 3 favorite herbs to boost energy and vitality!
Who ever thought that living was so dangerous?
Some say it is a sign of getting older and others say it is a sign that you are out of shape. Some say it is a part of being human. However you twist it in your mind, it hurts like hell and can be a rude awakener that your physical body is sending you a message.
As I walked through the kitchen to make some breakfast, I noticed that the coconut oil I needed to make my breakfast was sitting on a low cabinet. I stopped, turned, and went to pick it up when— BAM!— I pulled a muscle in my right hip flexors (the front of my hip) and I crumbled towards the ground like a wounded warrior falling in perceived defeat. What the hell just happened?
Click the title link to read more about how you can avoid pulling muscles and getting injured while doing seemingly nothing!
If you fail to plan, you plan to fail.
I have said it before and I will say it again and I’m sure that you will hear it many more times. I’m such an adamant believer that creating a plan to complete anything you are setting forth on is absolutely essential for success. It is like a little roadmap for every new venture in your life. And, it is like a little roadmap to get shit done. Click the title link to read my 6 ways to make a fool-proof plan for success!
How many times have you skipped a workout or decided vegging out on the couch was a better option because your mood went from inspired to unmotivated (or any other negative feeling) faster than it takes you to realize? Be honest. How often have you skipped getting active because you just felt like crap.
It happens to all of us!
Maybe you had a bad day at work. Maybe your kids’ whining got under your skin. Maybe you felt puffy around the waist and your self-confidence dropped, leaving your feeling unattractive and not sexy. Whatever it is, you need a surefire way to change your mood and your motivation, even if it is just calming you down and allowing you to have a little more peace in your day.
Movement is king. It beats any cup of coffee if you want sustained energy spiked with a dose of pure self-confidence. I am not talking about a typical exercise definition. I am referring to pure movement. This can be exercise or it can be something much less planned and structured. Click the title link above to read more!
Eat this after your workout for strength building. Drink that after your workout for proper rehydration. Don’t eat anything because that will help you lose weight after burning all those calories. There has been so much advice filtrating through the health advice pipelines that it can get confusing to know what is true or not. Frankly, it can get overwhelming and can make even a pro in the game of health’s head spin!
But, let’s be real- you just want results and, and the end of the day, it really doesn’t matter what new supplement or smoothie additive is on the market. Just give you results! Right? You bet ya! To read more, click the title link above!
Workouts and creating new healthy behaviors can get so boring. I am being honest. Let’s face it, how boring does it get to do the same thing day in and day out. Discipline makes us stronger and wiser..yeah, yeah, yeah. I agree, but it still can get boring when we are making new habits. Even if you switch up your exercises or your workout style, the “stickiness” of your commitment to your new habits can began to wane as you begin to establish some serious blahs in your attitude (and some serious growths within yourself).
How many times have you felt rejuvenated and refreshed after trying something new? It is invigorating, right? Adding something new can spark creativity, excitement, and open up blocks that have been holding you back. These can be scientifically proven or personally proven. It is all about connecting into those activities and thought-processes, just at the right time, to shake your world and reinvent your mental excitement! Click the title link to read more...
“I will sleep when I am dead.” One of the favorite sayings by so many and one of the sayings that I silently lived by for way too long in my life. The concept of consistent sleep seems so trivial and unnecessary in the grand scheme of things. I mean, think about it- we, as humans, literally make a plan to lay down at night and fall asleep. Just close our eyes and do nothing for 5, 6, 10 hours, depending on what your plan is that you created. Like a machine, we “go to sleep” to recharge our batteries. It seems like such an odd concept and, on the surface, it may be challenging to wrap our heads around the importance of it for overall functioning and health. But, just as interesting of a concept of why the human was created to sleep in the first place is why it is so dang important for optimal health. See, we are like our cellphones. We turn it off, plug it into it’s power source, and, within hours, the cellphone is charged and ready to perform optimally. As that battery drains, we get warning signs that it needs to be recharged. If we ignore those signs, the cellphone runs out of battery and it can not function. If we only charge it half way, the cellphone functions for shorter periods of time. Can you see how that relates to you and sleep? Getting proper amounts of sleep and proper amounts of the right kind of sleep will make or break your day. If you don’t believe me, ask anyone with a newborn or anyone who burns the candle at both ends and works crazy amounts of hours! Click on the title link above to read more!
Inflammation. It seems like such an innocent word, yet it is filled with pains, aches, and woes in all of us. Increased muscle soreness, joint pain, diseases, cancers, digestive issues, depression, emotional imbalances, autoimmune diseases- these are just some of the few human ailments that are linked with increased inflammation in the body. I am not saying that inflammation is always a bad thing to have. Actually, it is part of the natural healing process of the body and it is an essential part of healing from injuries, surgeries, and traumas. In acute healing phases, inflammation is a good thing. It helps the body fight foreign invaders and also has a role in repairing damage. Without inflammation, pathogens like bacteria could easily take over our bodies and kill us. My real issue here is when talking about chronic inflammation. That is when the body starts to break down, wear down, and lose it’s functioning efficiency. When you are trying to be a badass in your workouts, this is going to really set you back, right? You bet your badass it will. Click the title link above to read more!
Have you ever felt like squeezing in your work out or getting up the energy and motivation to go to the gym is the last you want to do? Sometimes we really are truly busy and finding even a few spare moments to catch up on getting your body in tip top shape can be quite challenging. Here is a reality check for you- you can always fit a workout in somewhere, no matter how hard it may seem to find time. A few squats here and a few planks there all add up. Being busy is one excuse, but what if you just have no motivation or energy to go to the gym, let alone get off the couch? It may be a sneaky culprit that you wouldn’t relate to your mental and emotional fatigue holding you back and making you feel like you are ready to crack. Click the title link above to read more and get an effective action step!
Committing to working out and getting healthy is one thing, but feeling confident and sexy in your own skin is another. Sometimes our lack of self-confidence actually holds us back from making our workouts a habit and allowing us to use our workouts to increase our overall sense of well-being and personal empowerment. It can be a vicious circle! There are certain areas of focus that will help to enhance your workouts and activity levels, even though they seem, by appearance, totally irrelevant. Click the title link above to read more and download this 7 step infographic!
Have you ever woke up in the middle of a deep dream with a smile on your face and a peaceful happiness that you are curled up under the warm covers? You roll over and think, “Hmm, I don’t remember the alarm going off.” You look at the clock at realize it is 7:30 am. Your alarm was supposed to buzz at 6:30 am! Panic sets into you as you fly out of bed and scramble to get your morning routine underway. The kids need to get ready for school. The dogs need to be feed and let outside. You need to shower and get ready for work. All you can think about is that you will never be on time for work and still get everything done that you need to get done. How many times has this happened to you before? At least once in your life, I am sure. In the midst of panic, stopping to have a nourishing breakfast to start your day off right is probably the last thing that you are thinking about. Have you had the conversation with yourself that goes something like, “I will skip breakfast and have a snack later.” It doesn’t have to be that way- even when you are running out the door while putting your jewelry on and pulling a brush through your tangled hair! Click here to discover the 5 quick and simple breakfast solutions.
Our everyday thoughts, fears, anxieties, and behaviors are direct links to what is going on inside you. When I say that, I don’t necessarily mean what baggage that you are carrying from past traumas or old stories that you have learned over the years of your life. I mean that they are indicators of imbalances- physically, mentally, and emotionally. They are indicators of stuck energy and blockages that need to be addressed to correct the imbalances. The human body is an energetic being and there are numerous energy portals throughout the body. These energy portals that I am talking about here are called chakras. Chakra is Sanskrit for “wheel” or “disk” and they refer to wheels of energy in the body that are directly aligned to massive nerve centers. You will not actually see this energy, but it does create something called “prana.” Prana is the vital life force (what keeps us vibrant, healthy, and alive) within each of us and when the chakras (wheels of energy) are slow or blocked, it creates a block in our prana (vital life force). When they are spinning too fast and out of control, the excess prana can cause other imbalances on the opposite end of the spectrum. We want to maintain a nice balance. There are seven main chakras aligned along the spine from tailbone to the crown of your head and each contain bundles of nerves and major organs as well as being attached to our psychological, emotional, and spiritual states of being. When one gets backs up, the flow of prana begins to slow and the other chakras begin to get backed up too. Click the title link above to read the entire blog!
Did you know that most people who work their tails off day in and day out to get healthier and get in better shape do not optimize their results because they forget (or just don’t know) one vital step of the workout formula? Are you one of them? See, getting results to be healthier or to be in the best shape of your life is NOT just about exercise and nutrition. That is, obviously, a large part. It is the recovery phase that actually produces the biggest results and the ultimate gains (or weight losses). Sleep, rest, de-stressing, and post workout supplementation is crucial for maximizing your efforts in any given activity where your ultimate goal is weight-loss, muscle gain, improved endurance, or harmonious vitality and health. Do you know how many people I have worked with that look at me with dropped jaws when I ask them what their post-workout supplementation and nutrition plan is? It is like I spoke a foreign language. If you do not refuel the body properly (or strategically), how can you expect that it will be replenished and ready to perform optimally for your next activity. Think of your body like a car. If your car gets too low on oil, the substance vital for lubricating the engine and the overall operations of the car, then putting more oil in the oil tank will allow the car to run optimally and smoothly and get you to your destination. If you ignore the “check oil” light, then the car becomes sluggish and, if ignored long enough, the engine will most likely seize up, bringing your car to a dead stop. Your body is the same way. If it loses vital nutrients through sweat and energy exertion, it needs to be replenished so that your engine and main operating system can continue to hum along-IF you want results and to feel your best! In this blog, I am going to give you 5 smoothie ideas that will help you replenish and allow your body to truly benefit from the exercise and activity. Click on the title link above to read the article!
SHOUT AND SHARE:
“Your workout results are only as good as your post-workout nutrition”
Labor Day is right around the corner and it is another holiday on the horizon that could potentially throw you into a detour on your road to optimal health. The good news is that it doesn’t have to be! It is all about how you approach it and how you prepare yourself. Success lies in preparation. If you fail to prepare, you prepare to fail. Back in July, I wrote a blog on how to curb your binging during holiday meals- that would be a fabulous blog for you to return to and add those tips to really amp up your success levels. These tips are focused around exercise and how to use a holiday season to your favor. It is a great time to challenge yourself on a whole new level, step out of your comfort zone, and refocus your mindset towards flexibility- step outside your box, ya’all! Too much routine leads to stale workouts and plateauing bodies, so why not change it up and take this opportunity to do yourself good mentally, physically, emotionally, and (possibly) socially?
“Too much routine leads to stale workouts and plateauing bodies. Change it up, challenge yourself, step out of your comfort zone, and refocus your mindset- Your body will transform before your eyes!
~Tansy N. Rodgers/beU Complete