How’s it going? The world is slowly healing and we’re easing back to busy mode. So I’m here to drop by quickly to let you know that even with our jam-packed schedules, we can still stay fit and healthy! The best way to build strength, muscle and to get rid of excess body fat is by doing weight training. All it takes is 15 minutes a day to get started. I’ve had a lot of requests asking how to get rid of flabby arms affectionately known as “bat wings.” So I’m dedicating this month to toning up those arms…
A number of factors contribute to flabby arms and atrophy of the muscles – noncommittal to resistance training, sedentary lifestyle, bad nutrition and age to name a few. The good news is that you hold the power and you alone can prevent saggy arms from happening with the right workout routine.
You CAN get back the great muscle tone in your arms in no time – AGE IS NOT A FACTOR!
I’ll guide you throughout and wherever you are – home, backyard, office or outside in the park (my personal favorite). I love working my body to the flow of music while being at one with nature.
Take this ride with me and see don’t you feel the results begin to work immediately.
Oh! Don’t forget to subscribe to my YouTube Channel so you don’t miss my other videos.
The workout will feature some of the following steps (w/even more to come)
We will start with a warm-up. Arm Circles – Easy peasy! Just stretch your arms to the side like you are preparing to give someone a big hug. Then you will do controlled and small circular motions with your arms while they are still parallel to the floor. Arm circles may be easy to do but they help a lot in building your triceps, biceps, back and shoulder muscles.
Bicep Curls: We love stacked biceps and it’s easy to get them with a classic bicep curl. To do a bicep curl, stand with your feet shoulder width apart with your arms at your side. Lift your hands up, bending at the elbow. Then bring your arms back to your side to complete the rep. Do 12 reps with a 30 second pause in between for two minutes.
Tricep Dips – Worry not because you won’t need gym equipment to do tricep dips. A dining chair or center table at home will do! Tricep dips would not only tone your arm muscles but doing this exercise will also increase your arm strength.
Tricep Extensions: Tricep extensions are great for working on your bat wings because it targets the muscle group. Start by standing feet shoulder-width apart. Then raise your arms up straight in the air and bend your elbows so your arms go behind your back. To do a rep, raise your arms back up, hold for a brief second, then lower back down. Repeat for 12 reps with a 30 second pause in between for two minutes.
Ohhhh and we are not stopping there. 12-15 min is all it takes!
As you know I just had a birthday and I’m still so excited about it because I’m just grateful to be able to breathe another day, another month and another year to continue my mission.
I work consistently on myself to make sure that each day I live and breathe is a quality day. One of the things I know that really makes that possible is flexibility exercises. Regardless of your age it’s important and it becomes essential for good functioning and mobility as we age.
Flexibility is about mobility and being able to move your joints through their full range of motion. It’s what allows you to effectively perform functional movements such as squatting, lunging, pushing, pulling, rolling, stretching. These are all basic movements that we perform in our workout sessions, as well as in everyday life. Flexibility exercises help us ensure that we can do these movements well, without the risk of injury.
It helps to improve…your strength, balance, and range of motion and prevent injury.
Flexibility exercises are great to do as a warm-up, cool down, and on your rest days because they are low intensity.
Whether you’re a veteran fitness buff or a beginner, focusing on improving your mobility will give you more confidence in your body’s ability to handle exercises. It will also help you increase your faith in your capacity to change and become stronger.
This is especially true when you’re just at the very start of your fitness journey, where you need the confidence to keep on going even when results take a little longer to show.
Also, don’t forget that In every fitness journey, it’s important to build on a strong physical, emotional and mental foundation that will allow you to progress into more advanced exercises and challenges.
Concentrating on quality of life, mobility and the desire to stay independent as we age flexibility exercises will allow you to notice and appreciate what your body can do and the small improvements you can achieve each day.
Take it from me. That feels super rewarding and SUPER FABULOUS!
My Fav Quote This Month –
“You must tell yourself – no matter how hard it is, or how hard it gets, I’m going to make it.” – Les Brown
As you may know I just had a birthday and I feel really blessed even though I didn’t do as much as I really wanted to do. But but but, I have been sooo busy otherwise and can’t wait to tell you more about that later. Right now I want to focus on you and maybe give you a little reinforcement to your health.
We all sometimes struggle to find the time to workout. Between work, family, and our long to-do lists, it can seem impossible to fit our health into our busy schedules. Luckily, I have the perfect workout solution for busy people like you. Fat-blasting micro-power workouts can help you fit a workout in no matter how jam-packed your schedule.
How do fat blaster micropower workouts work?
Fat blaster micropower workouts are densely packed circuit moves that help you achieve your fitness goals in short seven minutes workouts. These are whole-body workouts that help you lose fat, tone up, and support your health. They don’t require any special equipment or a trip to the gym. You can do these anytime you have a few minutes and anywhere you have space. All you need are the right steps.
The exercises I’m going to show you will give you a bit of a challenge, even if you can complete each set in as short a period as 7 minutes. But this way, you’re able to get the workout you need in manageable chunks. Once you get into the swing of it, we can gradually increase the duration or intensity of the workout to continue seeing results.
The goal is not to find time to workout, the goal is to find a workout that fits into your schedule.
The key here is to focus on sustainability. That means an exercise routine that you can manage even with a hectic schedule.
While you’re still starting out, however, it’s important not to rush yourself. Give yourself time to adjust to the new workout, but hold yourself accountable for performing a few sets each day. The goal here is to build a habit of completing a few sets each day—a habit you can sustain in the long-term.
The best part is as you commit to the seven-minute workout, it’ll start to grow. You’ll soon find yourself having more energy to knock out your to-do list faster. Leaving you more time for the important things like your family and your health.
My Fav Quote This Month –
“Make your life a masterpiece; imagine no limitations on what you can be, have, or do.” – Brian Tracy
I hope all is well with you. I also hope that the weight of the world events has eased up just a little bit. I’ve been really busy but wanted to check in with you to see if you’ve been able to pick up the pace. I know most of us have been less active and too relaxed to move around and do ANYTHING, so it’s not surprising to discover that you may have gained a bit of belly fat along the way.
Abdominal fat is one of the most challenging to lose, especially as we age, but don’t worry! Challenging as it may be, it is not entirely impossible.
Here’s what we know. Having excess fat around the waist can increase the risks of health complications. Having too much belly fat interferes with our metabolism, which can contribute to insulin resistance, higher cholesterol levels, and heart disease. So, it’s really important to beat back abdominal fat for a healthier lifestyle and with the right plan, you could be bidding your belly fat goodbye in no time!
So let me share some of my secrets and personal favorites to getting those SEXY washboard ABS.
Give Yourself Better Food
In achieving any fitness and health goal, having a good diet is also a big part of the equation. Avoiding sweets, sugary drinks, and excess carbohydrates is key to a more balanced diet. While cutting back on sugar is easier said than done, especially when you have a sweet tooth, there are definitely ways in which you can make de-sugaring much easier.
Making sure you have the right amount of lean protein in your diet is one of the best ways to fight sugar cravings. Numerous studies have shown that people with more protein in their diet tend to have less belly fat, too. Choosingplant-based sources of protein also has the benefit of adding fiber into your diet.
Improve Mobility And Increase Aerobic Activity
Working out seems daunting at first because we have all these preconceived notions of what it should look like. Commonly, we associate exercise with punishing gym sessions. Let’s all do ourselves a favor and throw these ideas out the window.
The key is to shift this mindset by starting with exercises that you can sustain and possibly enjoy. It can be hard to start working out when you’ve been sedentary for a while. So, begin with basic mobility exercises just to get yourself moving. From there, slowly incorporate strength and flexibility exercises.
Concentrate on putting these fitness basics into regular practice first. What’s important is that you stick to it. If you’re a complete beginner like I was at the start of my fitness journey, you can contact me to privately help you or gettotal body workout videos to guide you through a routine.
Work On Getting Good Sleep
Sleep is fundamental to recovery and a healthy metabolism. While exercise is an important part of losing excess fat, your workout gains can be sabotaged by lack of sleep.
Good sleep also helps to regulate the hormones that make you feel hungry or full. Sleep deprivation can throw these hormones out of balance and can lead to overeating. It can also affect your mood, making you feel too tired during the day to do anything active.
Practicing sleep hygiene like having a regular sleep schedule and pre-bedtime routine, can greatly improve your sleep quality. Working on this habitually will not only be good for your belly fat, but will also improve your overall mental and physical health.
Changes won’t happen overnight, and there will be days when you feel like you’re not improving. But trust me when I say that every day you choose to sleep, eat, and exercise better is worth it in the long run. Be kind to yourself and take things slow at first. The only thing that matters is that you start and keep at it.
My Fav Quote This Month –
“Just believe in yourself. Even if you don’t, pretend that you do and, at some point, you will.” – Venus Williams
Hope all is well. This year is off to a strange start but I have faith that all is going to work out exactly the way it’s supposed to. I like to focus on all the things I can control vs those things I can not. I CAN control how I fix my hair, how often I wash my hands, what I eat and how much and how often I exercise etc. And finding time for a workout is a must to help feel a sense of control and to reduce your anxiety.
I understand it’s difficult. But it’s also very achievable. Between work, chores, old and new stresses, finding the time and headspace to prepare yourself for a workout could seem impossible. Even when you know that exercise will help you feel better, that it will help you balance your mind and body, it’s difficult to will yourself to do the right thing. This is especially true when you think you have to spend a whole hour or even half an hour to exercise.
Fortunately for you, I have a great solution on how you can get a full workout in, without having to schedule extra time into your packed work or TV schedule.
I do this thing called micro workouts, (also known as a snack or quickie depending on what kind of exercise you’re doing) and they can work wonders.
Micro workouts are workouts that you can do in two minutes or less. They do not require any special equipment and can be done anywhere in your home, office, or wherever you find yourself with a few spare minutes.
Micro workouts lead to what is known as a “cumulative training effect.” Not only do these small workouts add up to meet your daily fitness requirements, they also require less rest. When you do a workout for 2 or less minutes, you are not going to get overly tired and you’ll be able to do harder workouts over time. I like to think of them as active minibreaks, which makes me look forward to doing the exercises rather than dreading them.
While brushing your teeth, do 3 reps of ten calf raises
At the office, get up and do 10 squats or take a short walk to the water cooler every hour
When you are standing in a line at the grocery store, stand on one leg for a count of ten and switch
When you get home, do three reps of tricep dips off the edge of your sofa or dining chair
These are just some ideas to try. The best strategy is to just look for opportunities throughout the day where you have a few spare moments you are not otherwise using. Then just fit a simple exercise into that moment.
It fits perfectly between work and household tasks, it takes the pressure off your schedule. You don’t need to carve a whole hour to do them. Instead, you do what you can when you can. Just remember, the focus is on increasing mobility so go for exercises that improve your strength, flexibility, and cardio.
I like to stick to basic exercises that include squats, lunges, planks, dynamic stretches, and yoga sun salutations. You don’t need to overthink it.
Over time, you’ll find that micro workouts help keep you feeling fit and fabulous no matter how busy you are every day.
If you’re not sure how to do these exercises or want more ideas, I’m always here to help.Feel free to email or call me anytime you need support on living your best, healthiest life.
My Fav Quote This Month –
“Don’t wait until you’ve reached your goal to be proud of yourself. Be proud of every step you take toward reaching that goal.”
Congratulations! We MADE IT! Yes, 2020 has been one for the record books but it’s time to brush ourselves off and reflect on everything we’re grateful for and then see where we can build a stronger foundation for ourselves and for others in this new world.
First, let’s focus on what we do have (not what we don’t have). Then focus on what you Do have control over NOT what you DON’T have control over. And what you do have control over is YOU! So let’s start there.
Let’s make this year better by making a commitment to ourselves to live a happier, healthier life. That starts with keeping our immune system running in optimal condition and that means getting active and fueling our bodies with the nutrients it needs.
I gotta tell you I have been doubling down and making for darn sure that I’m keeping up rather than trying to keep catching up. But if you haven’t been keeping up it’s not too late to reroute, restructure and repeat a well laid out sustainable plan.
Here’s what I know for sure…making healthy food choices can be a challenge and last year that challenge probably more than tripled because of the world crises that caused devastating effects on not only what and how much we eat but our mental and physical health overall.
To get you started on this journey here are my top four tips to help you make easier food choices.
1. Always Read The Nutrition Panel
Food companies know that we want to eat healthy food, so they make a lot of misleading claims on the box. The only way to really tell if something is truly healthy is to read the nutrition panel. You want foods that are high in vitamins and nutrients and low in sugar, unhealthy fats, and sodium. If you are on a mission to lose weight, you want the calories and carbs to be low and the protein to be high.
2. Avoid Heavily Processed Foods
To cut back on overly processed food, it is important to start slowly. Begin by supplementing meals with fresh foods and start cutting out sugar-sweetened beverages. Focus on drinking more water. When choosing grains, choose whole grains over the over-processed grains you may typically buy.
Some heavily processed food that is best to avoid are flavored nuts, microwave popcorn, fruit snacks, breakfast cereals, bacon, sausage, and any microwaveable or ready to eat meals packed full of sodium.
3. Substitute! Substitute! Substitute!
Eating right is not an either or situation. You don’t have to give anything up. Instead, substitute the unhealthiest ingredients in a dish, with a healthier ingredient. For example, if you’re trying to cut back on your carbs, you can have veggie spirals, shirataki noodles, or whole grain pasta instead of the standard noodles. If you’re trying to cut down on sugar, replace your favorite ice cream treat with a frozen smoothie instead. Some of the healthiest smoothies out there taste like milkshakes. Or, instead of pizza, try out pita pockets and pack it full of your favorite veggies.
4. Make a List
I also recommend that you make a list before shopping and never shop while you are hungry. When you don’t have a list, you are more likely to start impulse shopping, which can leave you with unhealthy items you might not have otherwise thrown in the cart. Stick to your list, and you will find that while making healthier food choices, you will also save some money because there is no impulse buying.
These tips are super easy and will help get you on track to make smarter and healthier nutrition choices. After everything that’s happened this year, you deserve to really care for yourself in 2021.
Ask yourself these questions and make a list…
What have you done this last year 2020 to put more of a focus and emphasis on your health?
What are your plans for 2021?
Let’s kickstart the new year and start by making healthier food choices, finding an exercise program that you can get excited about and treating our bodies with love.
As we slowly start to filter back into society, it is important to make healthier choices all around while not letting our guard down.
For more tips to keep you on track to achieving your life and health goals make sure to —> contact me via email and we can set up a discovery session.
Don’t wait. Create a New Year…A New You…A New Outlook!!
Are you having trouble staying motivated to work out at home?
Then Journal it out. Journaling will help you meet and smash your goals consistently.
This journal comes complete with 52 Ways to Take Back Your Fabulous! + 2 posters. Let’s get FABULOUS together!
As we close out this ridiculous year of 2020 that will forever be in our history books, I realize that I’ve had multiple major history making news and events myself and let me tell you, they weren’t easy for me either. There were days when I struggled because of the many things that were going on in and around me. I think we all did!
Mine eyes have seen and experienced a relentless chain of events…deaths, sicknesses, suicides, breakups, stresses and losses we all could never have imagined. I would sit still each time something happened and whisper OMG…OMG…OMG!
Although no one is ever exempt from the trials and tribulations of life, Here’s is what I am VERY sure of. We CAN control some things, but NOT ALL things. So I like to focus on those things I CAN control rather than what I can’t. And we DO have control over what we do, what we say and how we react to things. We CAN control how we choose to handle unforeseen things that enter our lives and we CAN choose to learn and grow from it. That is my go to and focus when a crisis happens.
Oh and with regard to healing the pain, anger, suffering and sadness that comes with the territory…Father Time heals ALL.
So I urge YOU to take that theory out for a test drive.
In the meantime, while you’re waiting on time to soften the blow show yourself somemercy. How do you do that? The way I do that is…I baby myself. I handle myself with lots of care by focusing on things that bring me joy. And one of the things that brings me joy is Christmas! Yayyyyyy!
For many of us, Christmas is all about tradition—the elf on the shelf, Christmas trees and décor, Christmas stockings, and gifts. But what I love most about Christmas is the time spent with my family. I love hearing their stories and hearing them laugh—hearing myself laugh with them.
One memory that comes to mind when I say Christmas is…me running out of the house and down the street chasing my daughter who had a pie that I wanted. She was yelling: “you told me to hide it”! I hollered back “I changed my mind!” Yes yes…those were good times for sure! 😊
That great memory is firing me up as I sit here RIGHT NOW!!! YES YES and OH YES! I am so filled with the holy Christmas spirit that I can’t sit still (just like I was at thanksgiving).
Yes this is going to be a different Christmas, but hey, we don’t back down! After all, it’s still the most wonderful time of the year.
So let’s stay positive and see what we can create. To rev up that holiday energy and keep it steamy here’s some ideas that work for me this year…
Go Wild On Christmas Decorations
Decorate your home—put up your Christmas tree, adorn your fireplace with beautiful decorations, and be creative.
Put up Christmas lights even outside. Set up a Santa Claus by the door to cheer passersby. Make your house as festive as possible. Why not go all out this year!
Decorating your home is also an excellent way to keep yourself busy while you’re on lockdown. But also, setting up Christmas decorations will surely make you feel the Christmas spirit.
Organize A Secret Santa
Gift giving is always one of the best parts of Christmas. You can set up a Secret Santa with your families or with your neighbors. If you have families living out-of-state, you may want to set it up earlier to make time for shipping. How to set up a socially distanced Secret Santa? There are platforms likeSecretSanta.com or Elfster.com (that’s what I’ve been using for years) that lets you set up Secret Santa online.
Get Creative With Christmas Cards
Get in touch with your creative side and make your own Christmas cards this year. Take your own photo or design your card and send them out to your family and friends along with your gifts. It’s personal and so much more fun.
Schedule A Time With Your Loved Ones
This is the most important part of all. You can shop for all the food that you want, but if you don’t have your loved ones around you, it won’t mean a thing, right? So what you can do is schedule a video call with your loved ones to celebrate Christmas 2020. I did that for thanksgiving and it was wonderful. We had a relaxing dinner together, shared memories, told jokes and were comforted in knowing that everyone was safe and sound.
Try to Celebrate your Christmas safely this season but have loads of fun! Don’t let anyone or anything spoil your joy.
Stay focused. Stay strong and create beautiful memories.
A HOLIDAY GIFT
There’s no better way to treat YOU (or someone you love) this holiday season!
This book gives step by step details on how to stay motivated thru difficult times in order to Take Back Your Life!
Yep we made it! It’s on like popcorn! 😊. I’m talking about the holidays!
Thanksgiving’s right around the corner but it’s going to look a little different from what we’re used to this year. I know it’s tough. But stay with me and hang in there.
Traditions will be put on hold and we’re definitely gonna miss some happy faces running around our houses. Ohhh I’m already feeling it BIG TIME! Because let’s face it during the holidays we all look forward to happy times and laughter with our families. For me I believe that is what grounds me, restores me and then charges me up for the year ahead.
But as they say, it’s better to be safe than sorry. We’ve gotta remember our health and safety precautions to keep ourselves and our families healthy and free from the impending doom and gloom of this pandemic. This is especially true for us that are a little older. Yes, we might be strong and healthy, but that doesn’t mean we’re not susceptible to that monster out there.
Now, that doesn’t mean we’ll just sulk around at our tables all alone either. There are ways! Like I’ve told you tons of times before, THERE ARE ALWAYS WAYS!
And here are some ways that might trigger your creativity for this very different holiday season…
1. Determine What You Are Comfortable Doing
Before starting, you need to assess your personal needs and your own comfort levels. Though it will be hard, if we do not feel confident attending a planned gathering in person, then we can make plans to join virtually instead. If we do feel comfortable, then we must define what safety means to us and communicate that to our families and friends.
2. Establish Some Ground Rules
Talk with your family and friends now about what you can do together to reduce the risk for everyone, so you can confidently meet in person.
Think about doing a group quarantine before the holiday or having all the guests get a test right before the event. Also make sure that you review the latest recommendations of the medical community on what safety measures to take when you do gather and follow those guidelines. Make sure everyone who is planning on attending understands the ground rules and is comfortable with the safety measures.
3. Think Outside Of The Box
There are a lot of ways that you can reduce your risk if you think differently about how to celebrate. For example you could share your meal outside instead of at the dining table. You could also move away from family style and do individual plates. You could spread the seating out to meet the six foot distance, so that even though you are not sharing a table, you’re still sharing a space. You could even wear masks to gather and take a plate home to eat separately. There are so many ways to do this, you just have to get creative.
4. Order or Send Food and Other Gifts.
For me part of the enjoyment of the holiday is cooking the meal. I love it so much! But maybe that’s because I only REALLY get into a lot of cooking once a year on thanksgiving! Ha ha lol.
But, on the other hand a great way to cut yourself some slack and support local businesses around your area is to consider picking up some food from your local restaurants. You can also order specialty foods online–yes, even turkey! You’ll only have to reheat them and voila, dinner’s ready!
This whole online ordering and food delivery won’t only benefit you. You can also send your loved ones who are not with you something special like a gift basket. That way, you can make them feel like you’re there.
And why not send something you made yourself? Now wouldn’t that be even more special? If you really can’t stop yourself from cooking a great meal or baking some goodies during the holidays, send a Thanksgiving care package over to your family members and friends as well.
This Thanksgiving won’t be the same for other people, especially those who have lost their loved ones and those who are having a hard time in terms of their financials. So why not try a different tradition with your entire family? Talk to an organization and find out how you can help this Thanksgiving.
Planning for the holidays can be rough in normal times, but they are going to be exceptionally difficult this year. However, if we start planning now and bring our “can-do spirit,” we can still enjoy Thanksgiving with our families. Start today and remember, there is no challenge that we can’t overcome.
Just because we’re apart doesn’t mean we’re not together.
Have a happy and safe Thanksgiving!
—————————————————————————————————————————— This may be the PERFECT time to TAKE BACK YOUR LIFE!!! Or help someone else take back theirs.
Thanksgiving is all about sharing! Share the gift of health and safety by creating new traditions and continue taking care of yourself.
It’s been challenging for me but I’m holding it down. Let’s stay prayed up together, push through these unprecedented times together and this too shall pass. Let’s send strong messages and positive vibes into the universe and take unshakably bold and brave moves (Actions) to get through what’s ahead – a flu season like no other, elections like no other AND protecting ourselves like no other – as we head into this fourth quarter.
Yes yes and the holidays are here already. Yeah, let’s talk about that. Oh, and let me add that to the list – it will be the holidays like no other 😊. That should make you smile though (makes me smile). If it doesn’t, smile anyway and work on your creative skills. That’s what I’m doing. That’s how I stay busy and motivated. I believe that is what this time in our history was meant for.
First up is Halloween for the kiddies. But whether you celebrate Halloween or not, this year will be a bit of a challenge since most of the Halloween traditions like trick or treating and costume parties are not social distancing-friendly. But keep in mind we don’t have to give those up; we just have to find creative ways to celebrate. We can still have plenty of fun if we think outside of the box.
I’ve been doing just that and I’ve got a lot of ideas, but I’ll just give you three.
1. Do a Halloween Movie Night
Nothing will put you in the mood for Halloween like a spooky movie. Whether you love a classic horror film like “Halloween” or prefer something slightly more wholesome like “Hocus Pocus,” make an event out of it this year. There are a lot of streaming platforms where you and your friends and family members can watch a movie together while staying safely apart. You can even turn it into a theme night and have everyone dress up as characters from the movie.
2. Make A Spooky Video E-Card
If you had big plans for your costume this year, you can still dress up even if you are not going out. Get together with your family and plan a video e-card. You can reenact a scene from your favorite horror film or write your own spooky story. Afterward, share the video with your friends, family, and even your followers on social media. People will get to see your amazing costumes, and you will spread some Halloween fun.
3. Consider A Gift To Charity
This is MY personal favorite! Traditionally, we don’t really think of Halloween as a holiday for charity. However, with so many people struggling this year, it is a great opportunity to find ways to help. Talk to some of your local nonprofits and see if they are doing anything special for Halloween that you can support. There are also a lot of amazing charities that accept candy donations. So instead of preparing for trick-or-treaters like you normally would, you can give Halloween candy away to children in need or our troops overseas.
Now I don’t really celebrate Halloween, but I’ll find any excuse these days to connect with people, to party or stay active. And since my kids are older and my grandkids will be practicing some of my “think out of the box” ideas, here’s what I’m doing.
I’m putting on my tennis outfit, (I’ll call it a costume for Halloween) traveling to my backyard and I’m swinging away all month long. Been thinking outside the box on that too and…I’ve been getting in some GREAT cardio! It’s Wendy style cardio! Lol. 😊 But don’t judge, just hang out with me instead. You might just like it.
Don’t forget to subscribe and hit the notification button to automatically get my vids.
No one said we have to live drab lives because of this crazy pandemic, but you do have to stay SAFE and stay ACTIVE!
So put on your thinking cap, start some new traditions this year and… Let’s play tennis baby!
—————————————————————————————————————————— Monitoring your progress can be EXACTLY what you need to keep yourself on track!! When times get hard, it can be tough to see just how much hard work you’ve accomplished. This can make you feel devastated and upset with yourself. Don’t feel that way! https://wendyida.com/product/52-ways-to-take-back-your-fabulous-journal-2-posters/ <<<<—— My journal and posters can be your inspiration. Keep track of your goals and your progress. That way you can see how far you’ve come!
—————————————————————————————————————————— Quote Of The Day – “Magic is really very simple, all you’ve got to do is want something and then let yourself have it.” – Aggie Cromwell
2020 has been a tough year for all of us. Between the COVID-19 pandemic, civil unrest, and the economic crisis, many of us have been processing our shock, grief, and the constant feeling of overwhelm.
We have also been faced with the fact that our lives will never be quite the same again. So, let’s treat this like the opportunity that it is and see it as a re-opening or a re-birth of life. I promised myself that I would not let ANYTHING keep me from living my best life…my fullest and fiercest life, and neither should you!
No matter what life brings us the rest of this year, we have to press on in a BIG way.
So I have a challenge for you, and no it’s not one of my usual physical fitness challenges. Instead, I challenge you to get up, brush yourself off, and do the things that keep you well.
I challenge you to take control of your life and create something beautiful out of all of the trials and tribulations that have rocked your world.
I challenge you to dig deep, stay strong, and multiply your incredible gifts.
So How can you plan on rising to this challenge? Well, let me help. Start with these three tips as your guide:
1. Exercise Your Creativity
Now more than ever, we need to take care of our health and mental well-being. I find that the most effective way to take care of myself is by exercising not just my body but also my creativity.
Scientific studies have shown that creativity can help reduce your stress. That is because your creativity not only gives you an outlet for all your worries and anxieties, but can actually help generate joy in your life because you’re doing something that makes you feel good.
The simple act of creating something is a great exercise for the mind, and the end product of having created something beautiful is truly fulfilling.
Whether it’s writing, photography, or painting, creative pursuits are effective at keeping us open-minded, positive, and motivated.
And guess what? If you’re not feeling particularly creative, get up and start moving. Studies have also shown that exercise helps boost your creativity.
2. Carve Out A New Routine
Many of us have been coping with grief and loss of our daily lives. However, our lives aren’t lost. They are dramatically changed, but rather than viewing this time as things being taken away from you, think instead about this time as an opportunity to innovate a new lifestyle that can bring you moments of respite and happiness.
Some of the things that we used to do may no longer be suitable to our current situation, so why not carve out a new daily routine? We can’t control every aspect of our life—you may suddenly have had to work at home, for instance—but we can take control of our routines and our attitudes. Make changes in your routines so that you can do the new things you need to do while also incorporating the activities you enjoy.
3. Lift Your Spirit With Healthy Positivity
They say laughter is the best medicine, and I have to agree. Things are very hard for our communities, so many of us feel almost a sense of guilt if we take time to laugh and enjoy our lives right now. However, positivity is powerful and needed more than anything else during seemingly hopeless times.
Do things that make you feel fulfilled, spend time with people that make you laugh, walk and immerse yourself in nature.
These little things will make a world of difference in improving your outlook and getting you back into your healthy lifestyle.
Your joy and your positive actions can also help the people around you lift their spirits. So as you take time to laugh, do it with intention, and share your laugh with others so they get a little relief from the storm too.
I know you are up to this challenge and I’m here to support you every step of the way.
There is nothing like the present when it comes to taking control of your life.
Simply rise up! March forward. One day at a time.
Fit Expo is going VIRTUAL this year!
It’s still going to be packed with SO MUCH FUN and good information!
Will I “see” you there?! Let’s get FIT AND FAB together!
NOW’s is truly the Time To Take Back Your Fabulous!
I gave myself a talking to. Now I feel moved to talk to you about this.
The last few months have been a whirlpool of emotions. This is what uncertainty can do to even the best of us. We’ve put our lives on hold for the greater good.
And although times are getting even more challenging, don’t ever allow that thought to bring you down!
It might be hard, but you know who you are. You’re tougher than this. I know you’re tougher than this. You’ll get through. We’ll all get through, even if we’re physically apart.
Truth is, there’s no better day than today and no better moment than NOW to get it together and take back your FABULOUS!
There is no such thing as too late or too early to do it. Don’t wait for the New Year, your birthday or COVID to be over. Set a goal and work on it. Getting up and making that decision to be healthy is all you need.
Take this opportunity to get on the right track and figure out the path you were meant to take. And while you’re doing a lot of that self-reflecting, it’s also about time you gave a little more attention and a little more love to your body. There is absolutely no room for excuses now!
Get back to the basics of health–eat well, move well, and sleep well. The healthier you are, the better your protection against infections and the more your immune system will fight for you.
I can’t even tell you how much my workouts have helped to reduce my stress, improve my mood, and increase my energy. I LOVE It! And I love how it makes me feel. It even helps with my creativity. This is what I want for YOU too!
It’s the endorphins! Our happy hormones! And Lord knows we all need a little happiness in these trying times.
No matter what kind of exercise you do–yoga, martial arts, cardio, running, lifting, dancing–as long as you love doing it and as long as you’re moving your body, you’re doing good and I am proud of you.
I want you to try out a few of my favorite tips to help you make a comeback from that backslide that just happened to you during quarantine.
Hydrate! Drinking about eight to ten cups per day is fine, but you can also look into what your ideal specific amount is based on your body weight.
Remove sugar. I cannot stress this enough: sugar is really bad for you. Occasional sugar is fine, but don’t go over 30g a day.
Prepare your own meals. When you cook your own food at home, you have better control of what you’re putting into your body.
Never doubt the power of small changes that can add up to a big difference. Don’t force it. Don’t stress yourself. JUST DO IT…bit by bit.
What matters is that you start and youcontinue making healthy choices even after we’ve overcome the COVID-19 Pandemic. And as always, if you need help let me know and I will guide you.
Your journey to wellness starts with YOU! You don’t need a special occasion to start anew. Now is always the best time to TAKE BACK YOUR FABULOUS!
Oh…and by the way if you think TAKE BACK YOUR FABULOUS is only a physical thing – think again! It’s more about an inside out approach to personal development.
Don’t go another day feeling bad about yourself!
Your life…Your health…Your body…
https://tinyurl.com/8wkcoach <<— YOU deserve BETTER!! It’s time to TAKE BACK YOUR FABULOUS! Sign up today for 8 weeks of Interactive Coaching Sessions with me starting on August 13th at 11AM PST.
—————————————————————————————————————————— Quote Of The Day – “Workout because you love yourself, not because you hate your body!”
Aren’t we in tough times right now? I really hope you’re keeping safe and healthy amidst this pandemic.
While this remains a threat looming above our heads, we’re slowly and safely transitioning back and forth into society. Back to our jobs, to our meetings, to our hangouts with friends, to our everyday activities before any of this happened. TRYING IS THE KEY WORD. Lord who knows!
While it’s exciting thinking about getting our lives back on track out there, I have a little reminder for you: whatever happens, do not EVER, EVER, EVER let your guard down! Please promise me this.
Repeat after me: your first line of defense against diseases is and will always be your immune system. Think of it as your body’s natural armor.
I can’t stress enough just how important exercising and eating the right nutrition is in our current situation.
This is the most natural way you can protect your body from viruses like Covid-19.
You know what else exercising gives you? Endorphins! Happy hormones because you deserve to feel joy even in these times of uncertainty.
As for your nutrition, I’ll list down some natural immune boosters you should add onto your plate:
Citrus fruits like oranges and lemons
Green leafy vegetables
Nuts & seeds
Beans & lentils
Remember your body’s armor? Well, a balanced nutrition can amplify your shield against infectious diseases.
Another way to boost your immunity naturally is to get sleep. I am dead serious! Your body needs to rest and recharge so give it ample time to do so. People who sleep fewer than five hours are more prone to infection compared to those who sleep more.
If you’re having trouble sleeping, avoid checking your phone as it might be disrupting your sleep cycle.
Don’t forget to stay hydrated as well. Dehydration will make you lose your focus and it might even bring down your mood.
Speaking of, these are stressful times. STRESS IS A DREAM BUSTER! It imbalances your entire immune system. So keep yourself in check. Do whatever it is that flushes away your anxieties–whether that be meditating, yoga, talking to a friend, or exercising.
Before you go back out there, I want you to put your boxing gloves on and come out fighting by preparing your body. Keep it strong! Keep it healthy! So that you can keep you and your loved ones safe.
Working out at home with my digital workout programs will complement your healthy foods.
Quote Of The Day – “A healthy attitude is contagious, but don’t wait to catch it from others. Be a carrier.” – Tom Stoppard