6 Tips To Be More Fit When You Are Always Busy

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6 Tips To Be More Fit When You Are Always Busy

We all know by now that maintaining an active lifestyle should be one of our top priorities in life.

When we are busy and stressed out, it is even more crucial to stay on top of our fitness.

But, how do you do that when you are pressed for time or it feels like you have no extra time in your day to spare?

Only by taking care of ourselves do we stand a chance of being the kind of person we strive to be on the job, at home with our loved ones, and in our communities. But that doesn’t mean it’s easy.

Work, in particular, can get in the way of working out, especially during busy seasons that demand more of your time outside of work.

In fact, there is a big paradox going on, and it becomes more obvious the more challenging (and exciting!) a job gets: On one hand, we struggle to find time to work out; on the other, we can’t afford to not exercise because it is integral to sustained success and harmony in every area of our lives.

I decided to focus on exactly this and to come up with specific, easy implemented ways to  address this paradox and to help even the busiest of the busy stay fit and healthy!

Click the title link above to read more!

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3 Fall Recipes To Spice Up Your Healthy Holidays

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3 Fall Recipes To Spice Up Your Healthy Holidays

It’s easy to give gratitude and feel a sense of connectedness during the holidays- it’s all around us. It’s easy to give gratitude for the people that you love and the traditions that you have- it’s swirls in the air abundantly.

Having gratitude and appreciation for those things is so important, but for many it stops there.

We often forget to have gratitude for our bodies and our emotions. For our strength and capability. For our physical health and the fact that we have a choice in the food that we use to nourish our bodies. We forget.

But, remembering that we are abundant in healthy foods and the mere choice to pick those foods that will give us abundant energy and healing, is a gift all on its own.

Not everyone has that luxury.

But we do!

With the spirit of giving and gratitude infiltrating every moment of your day during this season, why not create a new focus?

Let’s focus on giving thanks and gratitude for our health and our bodies and the food that supports us! When we appreciate and honor ourselves and our physical bodies, we are much better able to serve and appreciate the other goodness in our life.

Nourish your body, nourish your soul. That’s my motto.

Here are my three favorite Fall foods to nourish your body...

Click the title link to read the rest and to get your hands on those recipes!

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10 Tips To Control Your Cravings During The Holiday

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10 Tips To Control Your Cravings During The Holiday

With the onset of holidays, the mind starts to dream of all the delicious treats and possibilities that will abundantly flow from every corner turned.

There is something so divine and inviting about the thoughts of what may show up on the dinner table, in our work kitchens, as gifts from our friends, or even in our own kitchens as we recreate those foods that bring memories and joys and tradition.

The food-body-mind connection is so strong and powerful! It can tempt us to eat foods that we do not eat all year long and it can tempt us to (over)indulge in foods that we try so hard to swear off day in and day out.

Don’t get me wrong– we are all human with with egos and mental convictions that can make each one of us respond in ways that can be totally out of character of our norms. Even the most devoted health-goer can cave under the grips of tempting food from time to time.

And, this is part of a healthy lifestyle! Indulging in foods that bring you happiness and joy and connection to something bigger than yourself is part of true whole person wellness.

The real cause for concern is when falling prey to the temptations of sugary, fat-laden indulgences because a regular occurrence or when you find it challenging to push yourself away from the plate of holiday decadence.

Every holiday season, I hear the same chitter-chatter. At the dessert table. At holiday parties. In the work lunch rooms. In the gym locker room. The chitter-chatter is excuses and the excuses are as to why the pounds pile on over the holidays and why saying ‘no’ to holiday treats is nearly impossible for many.

Click the title link above to read more and get your 10 tips!

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[Infographic] 6 Steps To Heal Your Gut And Boost Your Immunity

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[Infographic] 6 Steps To Heal Your Gut And Boost Your Immunity

Did you know that your level of health is directly related to the health of your gut?

Actually, I would be confident in saying that your health starts with your digestion and your gut health.

How many times has your entire day felt like it needed to be shut down because of a digestive issue? Seriously, from my experience, digestive aches and pains stops me in my tracks and can make me cranky and pretty irritable!

But why is this?

Why is your gut health so important to your overall health and why can digestive woes change your mood in a matter of seconds?

Leaky gut syndrome. 

Click the title link above to read more!

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5 Spices To Boost Immunity And Help You Deal With The Symptoms

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5 Spices To Boost Immunity And Help You Deal With The Symptoms

As we as a society become more in touch with the human body and how it operates, we become more in tune with how to heal it. Right now, more than ever, we are discovering just how complex the human body is–  a complex healing machine.

But, as much as technology brings us closer and closer to more advanced techniques to keep our bodies healthier than ever, technology also brings us many potential invaders to the precious inner workings that exist within each us.

As these invaders – toxins of various kinds – penetrate our world consistently, our immune systems are one of the first things to be compromised.

We just don’t have time for that!

Being consciously aware that our bodies are absolutely amazing self-healing machines is important, but being aware that helping to clean it out and protect it more from the influx of these invaders is vital.

There are a multitude of ways to help protect your immune system. From exercising more to detoxing to cleaning the chemicals out of your medicine cabinet, we can do so much.

And all of these are super important…

…but they typically require you to invest more time!

One of the easiest ways to help protect your immune system is through your nutrition.  We all KNOW this, right? But, what most of us don’t know is what to focus on and how some of the most simple ingredients can pack the most punch in protecting your immune system. The best part? You already have them hiding out in your cabinets.

Food as medicine!

In this article, I am going to share some of my favorite herbs to help boost the immune system and/or heal the body. As I have used them over the years, I realized how effective they actually are AND they taste simply amazing. That’s a bonus!

Click the title link above to read the entire article!

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How To Use Coffee For You And Not Against You

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How To Use Coffee For You And Not Against You

"Is coffee good or bad for me?"

I get this question often and I can understand why there is much confusion.

There is so much info out there that creates controversy and confusion – some sources say that you should stay far away from it and others say that it is full of anti-oxidants and health benefits. 

So, who and what are you supposed to believe?

I have found that it truly depends on the person and their prior health, the reasons behind the caffeine/coffee consumption, and how you actually ingest it that makes all the difference. 

I LOVE coffee! I have loved it from the first time that I tried it. 

I remember being a little girl and my mother gave me my first sip of coffee from her cup. She reluctantly gave in to my begging her to please, oh please, let me try it.

I mean, I wanted to be like mom, so if she was drinking it, it must be a good thing.

Well, I was hooked from that day on. I loved the smell and the taste and the feel of the warm, soothing liquid. And, to this day, it has a very positive association that goes with it.

But, I realized over the years, that I was relying on coffee as more of an energy booster to get me through stressful days, energy slumps, and to even get me going in the morning. 

I was also dealing with some onset of adrenal fatigue.

So, I had to find other ways and I had to get down to the root of "is coffee healthy or not." 

This is what I have found and what I wanted to bring to you – to help you along your journey and to help clear up questions that you may have.

In this vlog, I talk about two key action steps you can do to make coffee and caffeine work for you and not against you. These are two tips that have worked splendidly for me and have much backing in research to prove their effectiveness.

Click How To Use Coffee For You And Not Against You to read more!

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Confessions Of A Former Doormat: How To Say ‘No’ And Gain Abundant Energy

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Confessions Of A Former Doormat: How To Say ‘No’ And Gain Abundant Energy

Listening to our heart’s true desires and acting upon it is hard.

It is even harder when faced with the fleeting opinions and criticisms that come from the people we love and that our desires directly affect.

When we were little kids, saying ‘no’ because you didn’t want to do something or relentlessly begging your parents for what you did want came fairly easy. It didn’t matter what others thought and it sure as heck didn’t matter if your parents were going crazy from listening to your begging. You wanted what you wanted and you were ok with putting that out there.

But then, something changed. The voices entered your head. You know the ones I mean –those voices that ask you “What if…”

“What if I upset them?” “What if they don’t like me anymore?” “What if I hurt their feelings?” These are examples of the voices that begin to plague the free mind and clog up the heart. These are the voices that stifle our energy by overcommitting and under respecting our own needs. These are the voices that make us say ‘yes’ when we really mean ‘no.’

This is a confession of a former doormat...

Click the title link above to read more!

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How To Get Sexy Skin And Be Hot Within

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How To Get Sexy Skin And Be Hot Within

When you think of skin care, what comes to your mind first?

Face wash, lotions, and scrubs?

Potions, peels, and facemasks?

It seems so simple that what you put on your skin replenishes and heals and that is where you should focus if you are aiming for glowing, smooth, wrinkle-free skin. Yes, it does matter. Gals and guys- skin is skin.

But, it is not necessarily the root cause.

You can lather up with all the right stuff and buy the most expensive products, but if you are not healing yourself from the inside- supporting your skin from the inside- you will never have that flawless, healthy, glowing skin that you have always dreamed of.

Rest assure, there are a few things you can do to make sure your skin looks healthy, feels healthy and actually is healthy.

Skin health come from within. I know I just blew your mind and you may be thinking I am crazy, but seriously, healthy skin starts from within and that is where you should focus.

What do I mean from “within?” Your mood, how much sleep you get, what you eat, how you move your body, what gets trapped inside, and how you flush everything out will all have an impact on how you look and feel – and that includes your skin.

Superficial things like clothing, skin-care creams, and magic potions can help and make a dent in your healthy skin goals, but if you are looking to change for the long-term, then you may need a different approach.

But, if you are looking to portray the best you, inside and out, focus on the factors that affect your skin’s natural glow from inside you.

Here is how to get sexy skin and be hot within… Click the title link above to read more!

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Bare The Belly- How To Embrace Courage To Do Anything Scary

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Bare The Belly- How To Embrace Courage To Do Anything Scary

I wore a belly shirt today.

Before I turned 35, I would never wear a belly shirt. Never ever. Nope.

My midsection was never bare unless I was either at the beach (aka a swimming suit), checking out my abs at home in front of my mirror after making sure no one was watching, or standing in the shower in all my naked glory. It didn’t matter if I was at my thinnest or at my heaviest- for real- I was super self-conscious of other’s judgement.

I thought I had good reason to be self-conscious. When I put on any kind of weight, it would go straight to my abdomen. My hormones would fluctuate and I would have massive bloating. Digestion was a nightmare and I always felt full and puffy. Not exactly stuff that creates massive amounts of sexy self-confidence in a gal. 

Want to know how a belly shirt, courage, and accomplishing anything you every wanted go hand in hand? Click the title link above to read more!

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5 Nutrition Tips For High Energy Weight-Loss When You Are Super Busy

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5 Nutrition Tips For High Energy Weight-Loss When You Are Super Busy

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!

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Exercises To Keep You Strong During Warm Weather Activities

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Exercises To Keep You Strong During Warm Weather Activities

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!

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Eat That Donut! Three real tips for healthy eating while traveling

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Eat That Donut! Three real tips for healthy eating while traveling

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!

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Two Key Phrases To Instantly Change Your Mood

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Two Key Phrases To Instantly Change Your Mood

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!

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Non-Toxic, Effective Spring Cleaning

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Non-Toxic, Effective Spring Cleaning

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!

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Why Sugar Sucks And You Still Love It

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Why Sugar Sucks And You Still Love It

Sugar sucks...

...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!

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Fatigue and Heavy Eyes? 3 Herbs To Boost Your Energy And Vitality

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Fatigue and Heavy Eyes? 3 Herbs To Boost Your Energy And Vitality

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!

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5 Ways To Do Nothing And Pull A Muscle

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5 Ways To Do Nothing And Pull A Muscle

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!

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7 Tips On How To Build Your Self-Confidence In Your Workouts Part 8 of 8: Make A Fool-Proof Plan

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7 Tips On How To Build Your Self-Confidence In Your Workouts Part 8 of 8: Make A Fool-Proof Plan

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!

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7 Tips On How To Build Your Self-Confidence In Your Workouts Part 7 of 8: Stabilizing Your Moods Through Movement

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7 Tips On How To Build Your Self-Confidence In Your Workouts Part 7 of 8: Stabilizing Your Moods Through Movement

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!

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7 Tips On How To Build Your Self-Confidence In Your Workouts Part 6 of 8: Post Workout Refueling To Lose Weight

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7 Tips On How To Build Your Self-Confidence In Your Workouts Part 6 of 8: Post Workout Refueling To Lose Weight

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!

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