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.
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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
How are you holding up? Man oh man…I know how hard it has been to stay on track while in truly unprecedented times. While we’re staying at home however, it becomes very tempting to fall back into bad habits in an effort to comfort stress, but stay at home orders are no excuse to get off track! Sure, indulging in processed and “easy” foods is just that – easy – but you pay for it later by turning back the clock on all the hard work you’ve already achieved! Now more than ever, our bodies are craving whole, nutritious, and natural foods to keep us healthy; and staying on track with your nutrition gives your body the boost it’s really looking for!
While most of us have been playing it safe and staying at home, getting out to the farmer’s market or grocery store has been a lot tougher than it was just a few short months ago. And if you’re like me, you might not have been able to make those twice weekly trips to get the fresh fruits and veggies your body craves for nutrition, and you might be worried about freshness too when you’re only able to make a couple trips to the store per month.
If this is you, (even if restrictions are easing up a bit) I’ve got the perfect solution for you!
Freeze your produce. It solves this issue very simply! When you freeze fruits, first wash the fruits and dry thoroughly before preparing to freeze. This will make sure the fruits are clean, and that you can sort out any overripe bits. Blueberries, currants, and cranberries can be placed directly into an air-tight bag, dated, and placed in the freezer. For more delicate fruits, like raspberries, first lay the fruit in a single layer on a sheet pan and place into the freezer before bagging up. This helps them to retain their structure, and once frozen, they can be placed in a plastic bag, dated, and stored.
Freezing vegetables is incredibly easy, but it does take a little preparation first! Enzymes in vegetables can lead to discoloration or an “off” texture after freezing, so you’ll want to blanche your vegetables first. To blanche your vegetables, plunge the vegetables in boiling water for just a couple of minutes, then quickly transfer the vegetables to an ice bath. This will ensure crunchy, beautiful, and delicious veggies after freezing! Once blanched, dry off the vegetables, place in an air-tight bag, and mark with the date. Also, when freezing, fresh fruits remain fresh for around 1 year, and vegetables remain fresh for around 18 months.
It is critical that we keep a healthy diet to keep our bodies strong, boost our immune systems, and support our mental health.Freezing your produce is a simple way to make sure that you are still eating fresh produce which is so needed during this time. Eating a diet rich in fruits and vegetables will keep your health on track too. As will working out which you can easily do from home withmy comprehensive digital workout programs. These things will help us manage the disruption to our lives while keeping us strong, healthy, and fit!
PRAYERS GO OUT TO THE FAMILY OF GEORGE FLOYD With a heavy heart I feel the pain of his tragic death This feels personal because I too have a son.
Stay strong, Stay Healthy, Be Positive and lift each other up. Don’t worry about ANYTHING instead PRAY about EVERYTHING!
Stand together and WIN together!
Don’t let the stay-at-home order get you down – now is the perfect time to take back your life!
In these difficult times, many of us have sacrificed our lifestyle to keep our communities, families, and ourselves safe. One of the things we should not give up is our own health. Although most of us are not comfortable risking going to the gym and many gyms are temporarily closed, we can still get a workout in every day. The best part is that we can do these workouts while binge-watching all of our favorite shows. Consider moving your workout from the gym to in front of your Roku with these great workouts:
Ever noticed how gyms always have televisions placed right by the cardio equipment? That’s because watching TV while doing cardio decreases boredom and provides a distraction from discomfort. Watching television while you do cardio can actually help you work out at a greater intensity and for a longer time, getting you closer to your fitness goals. If you have a treadmill, a stationary bike, or an elliptical, it’s time to dust it off and move it in front of your TV. If not, try doing jumping jacks, running in place, or even dancing!
2. Weight Training
Weight training is a great at-home workout. Weights are extremely affordable—you can get a basic set of hand weights for less than $10. They can be integrated right into your favorite workout routine, but they can also be used while you are just sitting on the couch streaming a new show. If you don’t have weights, there are some easy household items you can use instead, such as soda cans, bags of dry rice or beans, and bottles of laundry detergent. Look around your house and you’ll be surprised what you can find to use for weight training.
3. Circuit Training
Circuit training is the perfect home workout. It doesn’t require a lot of equipment, and it gets you in shape fast. Circuit training is a great workout to do while watching your favorite shows. You don’t have to take your eyes off the screen for some of the best circuit workouts like lunges, squats, and crunches. My online program Take Back Your Life teaches you five different circuit training workouts you can do anywhere, including in front of your favorite show.
While you’re at home, you shouldn’t neglect your nutrition as well. Following and sticking to a healthy and well-balanced nutrition plan will boost your mind and body, which is something we all need more than ever these days. Bright, colorful, and natural foods will leave you feeling equally bright, colorful, and naturally good!
I know that in these unprecedented times, it’s hard to stay motivated to keep active. However, working out is really important right now. Working out boosts the immune system to help ward off illness, and it releases endorphins that can help us manage stress and anxiety. It’s a critical component of self-care because it keeps us strong physically and mentally, so we can overcome any challenge we face. So get up, get moving, and get active, which is completely possible even if you’re just spending your day binge-watching Netflix!
—————————————————————————————————————————— Have you heard??? I’m having a MAJOR SALE!!!! During the ENTIRE month of May, my On-Line Fountain of You DVDs are at their LOWEST price EVER!!
How are you feeling? What a question…huh? Me too! These are definitely uncertain times,
But don’t let your mind play tricks on you or the weight of the world will cave in on you and INFECT your very soul!
I’ve spent a lot of time rallying with family members and practicing the right protocols to stay in compliance and keep everyone safe but because this is a brand new day in history and there are so many unknowns it still feels uncomfortable and therefore we all tend to worry – some people more than others.
I say to YOU, however…NOT TO WORRY! Regardless of all the adversities going on you still have the POWER.
“With every adversity there’s an OPPORTUNITY of equal or greater value”. Napoleon Hill
There are things you can do to SURVIVE & THRIVE mind, body, and soul during this CoronaVirus crisis we’re all working through. The way you treat your body has a direct impact on your mind, and the way you treat your mind has a direct impact on your body, so it’s NEVER been more important to take care of YOU!
The most important thing I want you to know is…HOW to exercise your power.
7 ways to SURVIVE & THRIVE through the Corona crisis are:
Accept and embrace the CHANGE – This is an unprecedented change in history. Accept it so you can adapt as quickly as possible. Then find the opportunity in it to stay ahead of the curve. The longer you stay in denial and the more you resist this change in history the more harmful and damaging it will be.
Practice self-care. While we might have to hold off on doing some things right now, keeping good care of yourself shouldn’t be one of those things! a.Workout – When we workout, we burn off all that stress we’re feeling, we give our immune systems a boost, and we bring ourselves back to a state of calm. If you’re feeling stressed and unclear, work those worries away! My Fountain of You DVD is one example that can help you to get up and moving at home. You can even include the whole family for a fun workout session! b. Good nutrition is part of self-care too. So much of our strength comes from what we feed our bodies! Pay close attention to your nutrition at this time and give your body what it needs to stay healthy and strong!
Hydrate – This was worth highlighting separately. Never forget to hydrate! Whether you’ve just completed an AWESOME workout or you’re sitting home alone have that water handy. Staying hydrated helps your body to eliminate the toxins and bacteria that lead to illness!
Drink hot tea – The powerful herbs and naturals in hot tea can really help you to feel better! There are teas out there for immune boosting, calming, energizing, metabolism-boosting, and simply helping you to feel good!
Gargle with saltwater – Getting a cold or flu right now can be nerve-wracking stuff, and gargling salt water can help you to stave off these infections! This can help you to loosen mucus, soothe a sore throat, and flush out irritants and bacteria.
Sleep – While we’re asleep, our bodies take the opportunity to rest, heal, and take care of themselves. Get plenty of sleep to make sure your body is in tip-top shape and feeling its best!
Get creative – Use this time to get involved in several projects you’ve been putting off. Clean out your garage, read some books, start a new career, reach out and connect with people online and see how you can help others etc. There is so much you can do that can create a plethora of opportunities for you. Besides it’ll keep you busy and productive and you’ll be part of the solution instead of the problem. That’s what we all need more of.
Prayer warriors keep up the good work. We are in this together and we will PUSH THRU IT & THRIVE!
I know being under quarantine is not everyone’s JAM, but it is the PERFECT time to TAKE BACK YOUR LIFE! It is NEVER too late to have a breakthrough!!
Have you ever been guilty of saying, “I’m too busy to work out?” Have you ever said “I can’t add another thing to my schedule or the healthiest foods are too expensive?.” How about this line? “I’m so overwhelmed with work, family and personal relationships that I don’t have time for myself anymore.”
I know how you’re feeling. It makes you feel out of control. It makes you just want to give up. But don’t you do it.
There will always be times when you want to quit – It happens to everyone. During my own transformation I’ve had several occasions when I was ready to quit. And no lie I actually did a few times but I found my life going to hell. That’s why I’m warning you. Don’t do it! Don’t quit!
My mantra is: ‘It’s better to keep up, than catch up!’ Living by this mantra changed my life.
While WANTING to quit is one thing, actually quitting is something totally different! It’s natural to feel frustrated when things get tough, but it’s what we do about it that really counts!
You can be your best motivation, and you can talk yourself back into being inspired to push through and make strides toward becoming your very best self! 5 things to tell yourself when you want to quit are:
You regret the things you DON’T do – The first important thing to remember is that you’re more likely to regret the things you don’t do than the things you do! If you quit, where will that get you? If you keep on, where will THAT get you? You’re far less likely to regret working on yourself compared to quitting.
YOU are worth it – Transformations are hard work – just take a look at caterpillars and how they transform into butterflies! Your transformation will have some tough spots, but YOU are worth the effort and reaching your goals is going to show you just that.
What will happen if you quit? – If you do quit, what is going to happen? Chances are, you’ll fall right back into old habits and you’ll be left back at square one. What does that mean for all the hard work you’ve already put into yourself?
It’s not always about the physical results – We all hit plateaus sometimes, and while you’re transforming yourself physically, this can be extra frustrating. However, it’s not always solely about the physical results. Working out makes you feel good, it makes your body work better, and it lets you love your body in entirely new ways. Sometimes the good feelings you get from a great workout are more powerful than watching those numbers on the scale go down!
What would you a year from now say? – If you’re thinking about quitting, consider your future self. What would the version of you a year from now say if you quit today? Would they be happy with the decision, or would they wish you would’ve just stuck with it? I’m sure it would be the latter!
In 2020, have 20/20 vision of the NEW YOU! Make better decisions than you did last year, and use this year as an opportunity to be the you that you’ve always wanted to be!