I used to wake up on Monday’s and think “Uggh 😩 another Monday! Another weekend that’s come and gone. Here we go again 🤦🏻♀️.” I used to feel like time was flying by and my life was rushing past!
Today, thanks to this whole coaching thing, I wake up on Mondays with a sense of wonder and curiosity of what I will accomplish and who I will help💗. Monday’s are another opportunity to change someone’s life through my work. It is another opportunity to work hard and dream big💫. A fresh week to show myself what I am capable of when I believe in myself and my abilities. It is another day to connect with my team and challenge each other to continue to grow into the women we want to be.
If you woke up today feeling 😩... maybe something needs to change. You totally deserve to wake up with purpose and positivity. My team has a lot going on to be excited about and I would love to chat with you to see if coaching would be a good fit for you. 💕 no matter what you do today.. go find something that makes you excited to get out of bed on Monday morning!☀️
“I’m not good at meditating.”
I’ve heard this belief from clients, friends, acquaintances, and family members. And my go-to response is, start seeing the world the way a dog does and it will become easier.
What I mean by this is that most dogs live their lives in the present moment and engage, without external influence or much logic, in what makes their hearts happy.
Umm... have you seen my dog pictured 👆🏼 at the beach? Happiest heart around!
In our culture today we humans are very detached from the present while our thoughts reside in the past or the future. We are distracted with YouTube videos, “interactive” phone games, and the ever elusive social media feeds providing instant gratification at our finger tips.
And then after spending a majority of our waking hours engaged in mindless distractions, we expect to swing our brain’s pendulum to the other side of the spectrum and settle down, tune in, and connect with our hearts enough to have major breakthrough, “a-ha” moments every single time.
Can you see how hard we are making this for ourselves?
So this is my challenge for you if you truly do want to go deeper and become “better” at meditating:
Start moving through your day like you are meditating.
Engage your heart in conversation throughout the day, not just while sitting on our cushion.
Make eye contact and smile often.
Speak slowly allowing every word to reflect the love within you.
Say yes to those things that make your inner light brighter, and no to those things that don’t... even if you can’t explain why or you assume it may offend someone. Protect that light!!
In other words, it’s the “off the mat” practice that will help you deepen your ability to meditate on demand while sitting still!
2.13 • Intuition. I’m an over thinker. A ruminator. Second guessing. Indecisive. Uncertain. Though fairly certain I drive my friends crazy with my indecisiveness... well, maybe not. Though probably sometimes. Maybe.
You’re seeing this, right?
So today I was more certain I am HERXing from restarting the Lyme treatment. But uncertain to whether it’s best to rest and help my body process through it or to back off the meds so it stops... As I was speaking with both my earthly father and Heavenly Father about it all, I was reminded of something my doctor told me about a year ago—to trust my intuition. She commented a few times that day on my intuitiveness, saying that I do actually know my body well and am good at discerning what it needs, what to try, where to look and so on. She was encouraging me to trust that rather than to second guess and let fear hold me indecisively captive.
So that is what I am doing. I made a lot of little priority choices today for my health. And I am prayerfully moving forward with what I am seeing and sensing is best for my body... #breath365#breathe2018#intentionalliving#bodyintuition#listentothedoctor#prioritizehealth#prayerandprogress#onestepatatime
“After the fourth trimester postpartum bubble with Raia, in Winter of 2017, I emerged back into reality like an entirely new person. Everything that I thought had been working for me before gestation & birth no longer felt the same, no longer moved me or resonated with my reality. During the years leading up to the major life event of getting pregnant, their had been a heavy cloud of stagnation, indecision, and feeling of being off of my path. A strong sense of failure was slowing eating away at me. It felt like what I wanted least in life, to be pushing myself through a grid, pushing myself into the next box because it was expected. Life didnt feel as inspired and well as I knew it could.”
~from my recent blog post, “Surrendering Shame”. The link is in my profile. Its a long and juicy one, for anyone interested. Some of the things I shared about...
•A little about my time in graduate school for acupuncture
•Life after graduating, moving to CT and struggling hard
•My symptoms of Hashimotos Thyroiditis
•Shame in the system
•Womb wisdom & surrender
•The message that activated my pregnancy
•Shedding the layers of masculine energy and finding health in feminine sovereignty
•Prioritizing my (and my families) health, connecting back with my original purpose
•Being with Raia full time ⠀⠀⠀⠀⠀⠀⠀⠀
The most challenging yoga pose is not sayanasana, pungu mayurasana, or gandha bherundasana, or any other superhuman body contortion.
It is sitting still, in silence, breathing deeply, and welcoming every inner conversation that your heart wants to have.
It is here where the most important work is to be done.
If you believe otherwise, try holding this pose for 10 minutes every morning... and then let me know happy your heart is to be heard!
Good news and bad news at yesterday‘s dentist appointment. 😬⠀ ⠀
👍 The good news my blood pressure levels are still normal ⠀🎉
👎 The bad news is I suck at flossing.⠀🤦🏼♀️
It’s still crazy to me that after being on high blood pressure meds (which was something i used to be so embarrassed about) and having the doctors tell me it was just my genetics and their was nothing i could do about it that i have been able to prove them wrong. (And isn’t that the best feeling) ⠀
It took some effort but has been so worth it and love that i have found something that i can still live a realistic life style and also take my health seriously. ⠀
So cheers to being off the old lady 👵 meds and staying off them! And don’t let anyone including yourself tell you something can’t be done our thoughts and actions are more powerful than we think! .
I DID IT! 💃I am so excited to announce that I am an independent Beachbody coach!!💪👉🙋♀️ Becoming a coach will help me accomplish my own fitness goals as well as help my friends and family reach theirs too. 💗💥 I have always been a workout addict but when my father passed in August of 2016, I became unmotivated and lazy. I jumped from diet to diet and trainer to trainer. I overindulged in food and had depression. I was unhappy with the way I looked and felt and the last thing I wanted to do was to go to a gym.
After searching for different workouts to try at home, I came across Beachbody in December 2017. When I signed up I never imagined the variety of workouts I could choose from. With only 2 months of joining Beachbody, I am finally getting my mojo again and remembering why I love fitness so much.
I know I will get myself back into shape and I will be starting my journey with their newest program 80 Day Obsession in 11 days! It is 80 days of workouts that will grow my bootay and give me a strong core!🍑 I know the next 80 days will be tough🔥✔ but the best part of doing this is having a great support team with my Beachbody online community!💞 Knowing that when I am up in the morning doing my 5 am workouts, so many others will be right there with me. Having the accountability from my team to complete each workout no matter how hard it is that day will be so incredible!💯 If you are interested in starting your fitness journey with me and want to rock out the next 80 days then LET'S DO IT TOGETHER! Message me and I can help you get started! .
On a final note: As I turn 40 this year, I want to prove to myself that it is just a number and anyone can recreate themselves at any age.
*surprise surprise* I have a minor sinus infection after my first day volunteering in the preschool. I’ve been getting sick a lot more lately so I’m trying really hard to prioritize my immune system, here’s a happy dose of açaí #antioxidants with pineapple 🍍heaps of spinach & 8000 IU of powdered vitamin D 🌞 thankful for sunshine & my house plants on days like these 🌱✨ feel free to leave any immune boosting tips.
The STRUGGLE is LEGIT to get to the Y. So much drama to get us all in the van! (Seat fights, chores at a snails pace, tears over a toy...)But it’s WORTH it! Growth happens in the struggle! I remember a few years ago when I started prioritizing exercise after having 5 babies in 6 years and quitting a job I loved— a very hard season... I went to the YMCA JUST to walk the track and cry and pray. And slowly I’ve built up a passion for exercise in those walks tears and prayers. But the struggle is very real. Very legitimate. And very worth it! The seeds we plant in struggle today will be a harvest tomorrow! I was walking in the Y today and a mom with 2 very adorable young children literally struggling to hold them looked at me and with excitement said, “are they all yours?” I said yes and she LITERALLY gave me a high 5! Here is my virtual high 5 to all you struggling to prioritize the important STUFF!! #bestyesrequiresNO#momofmany#celebratelegs#exerciseisagift#toddlertoteenstruggles#resolve#ymca#prioritizehealth
🗣Thunder thighs! 😳That's what they used to call me.
That's also what I used to call myself... with a touch of self-loathing. 😤
Have you ever been called a name like that??? Or have you secretly called yourself that? 🌸
Over the past three years I've managed to drop 25 pounds off my body... but the 🍑 and thighs have been THE hardest area to touch.
Well let me tell ya! The difference is subtle... and maybe you can't see it... but I see it. There is a slight lift to my 🍑 and thinning of my hips!
It turns out the right combo of exercises... not endless Cardio like I used to do... ... combined with eating the right foods... not starving myself... ... is the difference!
AND here is the best part... it has only been EIGHT days!!! It has not been easy by any means.... but I've trusted the process and kept going.
I can't wait to see what the rest of this program produces. 👏👏👏 Could you use results like this? 😳
Would you love to take away the stress of trying to figure it all out? 😩
Message me if you could use a little less stress in your life! You CAN totally do this too! 💕#healthgoals#wellnessfromwithin#stressful#stressbuster#nutritionmatters#nutritionisthekey#timednutrition#nursepractitioner#selfpriority#prioritiesfirst#prioritizehealth#nurselife#nurselifestyle#nurselifeproblems#helpwithweightloss#helpyourself
It’s hard to ignore the consequences of our lifestyle decisions. When you look at the evidence, it points to how we’ve placed our health on the backburner. Let’s no longer wait for these inevitable chronic diseases to catch up to us and take action to improve our health. Start with small simple healthy choices and start today. #choosehealth#prioritizehealth
Pro tip for life this week. Why fitness isn't just sweating for free, but a way to put life into perspective. "A routine again, fitness has also increased my faith. I show gratitude to God for my health, for this body by taking care of it. As the body overcomes physical restraints, the mind too overcomes mental obstacles." Read more at FaithCounts.com
I ❤️ teaching yoga @tmcsocialmedia 💕 I've never worked in an office so it's super fun for me to get a little glimpse into that world each time I come to lead a class. 💕💕 I love that there are successful companies that prioritize things like yoga lunch breaks and my integrative mindfulness based team building workshops! 💕✨ It's such a cool world!
Nika has been helping me stick to my plan this week: less intensity, more naps. Staying away from the gym this week because my body needs a break. I’m up with Edward at 3am getting his coffee and breakfast/lunch prepared then i normally get to the gym early to work on meal plans and get a jumpstart on my workout before coaching the 5:30am class. It’s also taxing emotionally supporting Bruce through a challenging month. Can’t imagine what it’s like for those of you with kids! The extra dog sitting/walking clients have been taking some of my time but has also been helpful in allowing me to slow down and accept sloppy kisses and cuddles! So theme for this week is: DO LESS💜 I’m really enjoying this recovery week...hopefully next week i feel energized enough to get back to running, lifting and Crossfit. #secondhandshiftworker#trainsmartorfallapart#sleepispriority#restispartoftheprogram#slowdown#prioritizehealth#metime#gratefuldaily#napsallday#dogsitter#dogwalker#wifey
Day 30: Today was much slower for me. Slept until noon and woke up feeling totally exhausted. My whole body hurt and I just wanted to stay in bed. Since I'm leaving Lima tomorrow and had no plans today, I chose to take a day off. I left the hostel twice: once to find lunch and once to find dinner. Otherwise I watched movies and stayed in my bed. Sometimes you need to rejuvenate and slow down.
Have you reserved your place? Early bird discount for our upcoming Feb retreat ends today! Reserve your place by emailing us at firstname.lastname@example.org or heading to our website www.thereset.com.au Link in bio. YOGA | PILATES | NUTRITION | MEDITATION #yallingupretreat#prioritizehealth @the_reset_retreat
Hello beauties!!!🌻💛🕺🏻✨🌈 •One of the many things I love about having a roomie that doubles as your workout pal is that we get each other up in the morning! m/w/f I don’t have class until 1 but Kat has class at 10 so our sweat sesh begins at 8, t/th I have class at 930 but Kat doesn’t until 11 so we crush our workouts at 730!• •Maybe you don’t have a workout buddy that will keep you accountable & consistent. If that’s you, join US!!! There is a whole group of wonderful souls that will motivate & inspire you every. single. day. to keep you on track🙌🏼• •Want in? Let’s chat🤩💝•
Dinner// this was just a hodgepodge of what was about to go off in the fridge. I dissected it out for my 3 year old. I gave her some brown rice pasta and mixed a wee bit of pesto and pecorino cheese in. Then I gave her some sweet potato, broccoli and an olive in separate compartments of her plate. I gave the 11 month old a little bit of everything, it mostly went into his mouth and then right onto the floor but a little passed through😜. I made a very garlicky dressing with olive oil, minced garlic, a splash of apple cider vinegar and salt and pepper. Shaved pecorino cheese over the top because I think cheese makes everything taste better😁. If I make this again I might add some sweetened walnuts and/or sundried 🍅.
|| hi! 👋 I am alive and well and sitting on a pile of boxes just procrasti-posting because moving is exhausting. the good news: I’m cooking! we’re still working on the kitchen but I will do a full reveal soon. meanwhile, I’ve figured out the spot that gives me the good light for photos but it’s not on our dining room table so photos may be changing slightly. thanks for all of your encouraging messages. can’t wait to get back to my regularly scheduled programming. || coconut mushroom lettuce cups with almond butter drizzle.
➕”meat”: chop up about 3 cups of mushrooms and add to a bowl with 3 TB coconut flakes (the big ones not shredded) + 3 TB coconut aminos + 1 crushed garlic clove + 1/2tsp grated ginger + 2tsp chopped scallions. let it marinate for a few minutes while you prep and then cook on a skillet for a few minutes until most of the liquid is evaporated.
➕ almond butter drizzle: 3TB almond butter + 2tsp rice vinegar + 2tsp coconut butter (or coconut oil) + 3TB coconut aminos + 1 inch grated fresh ginger + 1 grated garlic clove + 1tsp coconut sugar (optional) + a little water to thin depending on almond butter consistency >> heat for a minute or two and mix until a thick drizzle consistency is reached.
🥙to assemble: use large butter lettuce leaves and spoon in some mushroom mixture, add some sautéed cauli rice (or regular sticky rice), shredded carrots & cabbage, cilantro and sauce. get messy. enjoy!
Here's a quick and easy one to do at home that will hit multiple muscle groups as well as get your heart ❤️ rate up. Set your timer for 15 min and start with 2 reps of each movement, next round 4 reps of each, increasing by 2 reps each round until time is up. Choose a light-mid weight on your dumbbells because those shoulder presses will get spicy as the reps increase. I'm planning to get back to posting more recipes and nutrition- related info.... I've been enjoying my days with my kiddos at home on break and haven't been doing much experimental cooking :). Would love to hear what kind of content you would like to see that would help you with your overall health in 2018!!
Often, autoimmune issues can be triggered or made worse by gut issues. Inflammatory foods can completely change the environment in our guts and cause a host of issues.
Those of you who have researched gut healing or autoimmune remission will likely have heard of the AIP diet. This is when all toxic/inflammatory foods are removed from the diet, leaving only nourishing, healing options.
If it sounds overwhelming to change your diet that much, I get it. It wasn't until I felt horrible enough on a consistent basis that I was willing to do ANYTHING to get better.
Enter AIP. It doesn't have to be complicated. I have four children and a husband who works hard every day. I am the main meal planner/preparer for the household. I am way too busy to be making a ton of extra AIP meals for myself while also cooking for five other people! .
So here's an example of what I do. My family absolutely LOVES chicken noodle soup on a cold winter day. But the gluten in those noodles would have me in gastrointestinal distress for days. So now, I pull out two pans instead of one. I put homemade bone broth in both pans, bring it to a boil, and add carrots and celery to both, noodles to one. Give this about ten minutes, add your (already cooked) chicken and spices (dill, garlic, sea salt and pepper are my choices) and voila! Chicken noodle soup for the fam. I added a big helping of frozen kale to my pot and voila! Carrot, kale, and chicken soup for me. It was seasoned so well, I didn't even miss the noodles.
Don't make it complicated. Rework your favorite go-to recipes so that your gut can heal, but don't make it complicated. It has to work in your daily life for it to work in the long haul. Live your best life!
When I started my journey I did not realize that fitness did not necessarily equate to health.
I thought that if I started going to the gym, it meant I automatically got healthy.
🤔Did you know that health concerns are the motivation for exercise and the foundation for exercise prescription?🤔
I want to address this for the people who are just starting their journey with the same thoughts that I used to have.
Fitness does 🚫NOT🚫 equal health sometimes.
👉If you are starving yourself because fitness, that is NOT healthy.
👉If you are overtraining constantly because fitness, that is NOT healthy.
👉If you are still stuffing your face and don’t have a healthy relationship with food, that is NOT healthy.
👉If you are jumping from diet to diet, that is NOT healthy.
👉If your mentality is suffering because you jumped on a fitness trend that isn’t working for you, that is NOT healthy.
There is SO much fake information floating throughout the fitness industry. It’s overwhelming for someone trying to begin the journey.
The true answer is…
Health is both physical and mental.
👉If you truly want to get healthy, start something that will and can become your lifestyle.
👉Something that will help you create a healthy relationship with food.
👉Something that will help you create a good balance with food, and exercise.
👉Find something that you will enjoy.
Everyone is different, everyone has different life responsibilities, so that is why there is no specific diet and no specific workout week setup that will work for everyone equally. Everyone is different.
This means, jumping on the first thing you see/hear is not ideal.
Take your health into account.
Am I happy doing this?
Do I feel too restrictive?
Is this a short term plan, or something that can become a lifestyle?
Don’t jump on trends.
Do your research.
Put your health as a priority.
Once you do that, fitness will equate to health.