The stories are everywhere – always uplifting, always inspiring:

  • the woman who created a wellness clinic in her inner city neighborhood
  • the man who lost 200 pounds after being housebound for a decade
  • the mother who worked tirelessly bringing her sick child to radiant health
  • the grandfather who quit cigarettes to realize his dream of running a marathon

Every day people just like you go out into the world and make their dreams come true.

They did it. Why not you? You’re no different than any of these successful individuals.

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Why Couldn’t Your Dream Come True?

True, it sounds hard. In fact, it probably is hard, with a number of obstacles to overcome. That may be reason enough to put your dream on permanent hold- but the big difference in individuals like this- mental toughness, determination and tenacity.  Walking into the fear and conquering it! 

“Obstacles are like wild animals. They are cowards but they will bluff you if they can. If they see you are afraid of them… they are liable to spring upon you; but if you look them squarely in the eye, they will slink out of sight.” –Orison Swett Marden
 

Could a Plan Help?

The easiest way to turn a dream into reality is one step at a time:

  • Choose one thing to get done. A journey of a thousand miles begins with a single step.
  • Identify what scares you most. Ask yourself: what’s the worst thing that could happen if I face this fear? Write down the worst-case scenario and how you would confront it.
  • Identify a small reward for yourself once you’ve accomplished that activity.
  • Then just do it. Complete and check that task off your list.
  • Now treat yourself to the reward, rejoice, and celebrate!
  • Repeat the above steps as many times as necessary and watch yourself get happier and healthier by pursuing what you love. Go after your passion and set your life on fire!!
  • Everything you want is on the other side of fear – Jack Canfield

Get Even Healthier!

Would you like support in making your health dreams come true? Let’s talk! Schedule an initial complimentary consultation with me today – or pass this offer on to someone you care about! xx, a-m

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The report is due in two hours.  Or you are rushing to get the kids dressed, fed and off to school/camp.  Or you’re making sales calls… Suddenly, bam!  Around 10:30 a.m. you hit a wall.  All you want to do is look out the window or worse, take a nap.

Hmm… what did you eat for breakfast?

I hate to say, “I told you so,” so I’ll turn to Mom, who has said it countless times: Breakfast is the most important meal of the day. It’s the meal that’s designed to supply a third of the macro and micronutrients your body needs to run without a hitch.

So what are you eating each morning to do all these things? A cup of coffee gulped down on the go? A cup of sugary yogurt and a muffin eaten at your desk? Nothing at all?

Your body deserves so much better than that, and so do you!

When you eat a good breakfast, your day goes smoothly. No growling stomachs, low blood sugar shakiness, or wandering attention to keep you from nailing those big goals you’ve made for yourself.

blueberry-smoothie

 

What Breakfast is Right for You?

One of the best – and most fun – ways to find out which foods serve YOU most powerfully is something called the Breakfast Experiment. For one week, eat a different breakfast each day. Record in a notebook what you ate, how you felt immediately after the meal, and how you felt again two hours later.

  • Day one: scrambled egg whites with spinach and veggies
  • Day two: protein smoothie with organic fresh berries and protein powder
  • Day three: oatmeal w/almond milk and chopped walnuts
  • Day four: toast with almond butter (gf or sprouted always best)
  • Day five: muffin and coffee (experimenting here / not recommended)
  • Day six: fresh fruit
  • Day seven: granola with greek yogurt

Feel free to repeat the experiment for another seven days with different foods each morning. Which breakfasts made you feel energized? Which ones didn’t? After the experiment, try adding in more of the foods that made you feel great!

Get Even Healthier!

Would you like to learn how to choose the best breakfasts for you? (And the best lunches, dinners, and snacks?) Are you curious about how health coaching can help you make your own healthy changes? Let’s talk! Schedule an initial complimentary consultation with me today – or pass this offer on to someone you care about!  I will help you shift your behavior to develop lifelong healthy habits and a deep understanding of your bio-individual needs. We’ll work together to create lasting changes to your health, energy, and well-being!!

xx, a-m

e:  amsunshinefit@gmail.com

 

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Dark chocolate that is…. and did you know chocolate is the only ingredient that is its very own food group.  Well not really – but it seems as if it should be.  Which begs the question…

Is Chocolate Good for You?

The answer is both yes and no.  Chocolate has been used for centuries to treat bronchitis, sexual malaise, fatigue, hangovers, anemia, depression, memory loss, high blood pressure, poor eyesight, and more. It also helps release that feel-good neurotransmitter – serotonin – in the brain.

But eat the wrong kind and you’ll get loads of sugar, calories, and junky ingredients.

How to Eat it Responsibly?? Chocolate begins life as raw cacao (pronounced kah-kow) beans. Loaded with antioxidants, minerals, vitamins, and plant phenols, cacao is a powerful superfood. The more processed cacao becomes, however – think commercially produced candy bars – the fewer healthy components remain.

So how to get the most out of your chocolate fix?

  • Don’t be afraid of the dark. The darker the chocolate, the more beneficial cacao it contains.
  • Know your percentages: the number on dark chocolate packaging refers to the percentage of cacao bean in chocolate. For maximum health benefit, look for dark chocolate that has 75% to 85% cacao.
  • Go raw – or as unprocessed as possible.

Looking for more fun ways to enjoy your favorite food? You’ll love this dark chocolate treat. Prepping for a tailgate- this is the perfect treat to enjoy!

 image2-4Ingredients:

  • 3 Tbsp. organic almond butter
  • 3 Tbsp. plant based protein powder (vanilla or chocolate works)
  • 3 Tbsp. raw organic cacao powder
  • 1 Tbsp. chia seeds
  • 1 tsp. raw organic honey
  • 1 tsp. filtered water
  • 1/4 cup unsweetened shredded coconut

Get Even Healthier!

Are you curious about how to choose chocolate and other delicious superfoods to keep you healthy (and your taste buds happy)? Let’s talk! Schedule a health coaching consultation with me today – or pass this offer on to someone you care about!  XX, a-m

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Live Simply. Dream Big. Be Grateful. Give Love. Laugh Lots. ~ Paulo Coelho

True words to live by and I often notice, that when I am not “living up to these words,” I am out of balance. Don’t ever let someone convince you that you dream too big, love too much or laugh too often…. YOU will never be too much for the right person and remember, your supportive tribe will love you back just the way you are, unconditionally.

I am grateful to have always lived in cities that are filled with an abundance of diverse options/activities, culture, history, sporting events… you name it.  With that also comes a certain vastness and the older I get, the more I treasure and respect simplicity.  Walking to the beach to catch a beautiful sunset with my rescue dog Bella, tops my list of simple, favorite things.  It is possible to find this within yourself and live it out despite some of the chaos going on in the world around you.  That’s another reason why primary foods are so imperative!

Primary foods are a huge component in our overall wellbeing.  Relationships, physical activity, career, play and spirituality are all primary “foods” that tie together to create a happy, functioning sense of self.  Take notice of what and who fills you up versus feeling depleted.  As health coaches, we of course want to help and enrich our clients lives from the inside-out, but we must remember that we need to protect and nurture our own energy, our environment and practice self-care- this is true for all of us.

Remember to take some time to reflect on all you are grateful for!

xx, a-m

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#listen #feel #primaryfoods #soulful #fitfluential #fitfam #fitspo #activelifestyle #vulnerability  #amsunshinefit #health #happiness #mindbodyspirit  #sunset #sealife #inspire #believe #livelaughlove

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“Work-life balance was a mistake from the start. Because we don’t really want balance. We want satisfaction.” – Matthew Kelly, author

Balance is a sticky subject among many people. We have careers, partners, children, family commitments, charity work, hobbies, worship time – plus, big desires to improve our health. How can one possibly balance so many things?

I’m going to let you in on a little secret here: You can’t…a word I normally strike from the vocabulary!

Balance… Is It Possible?

“Harmony” is a better equipped goal than balance.

Harmony means everything is co-existing in a spirit of cooperation and by choice.  More thriving rather than surviving and truly being present in doing what you want, with who you want, when you want!  But whatever you want to call it – harmony, balance, or “fitting it all in” – there is a secret to doing more of what you want and less of what you don’t want.

Want to hear it?

I just need to warn you that although the equation sounds simple, it actually takes massive willpower to execute. It also requires that you get absolutely clear on what you want your life to look like, and what you do not want in your life- this includes people, people!

Ready? Okay, here’s the secret:

  • First ask yourself what isn’t serving you. What doesn’t need to be in your life? What is dragging you down? Keeping you awake at night?
  • Have you identified a few things? Now get rid of them (or fix them – now).
  • Next, ask yourself what you want in your life – or in this week or day? What do you want to accomplish? What do you want to do? Who do you want to be with? Write them down….Focus your energy on these things. Anything that doesn’t fit into this larger scheme… let it go (or learn how to say “no”).
  • Without your health you have nothing, so getting yourself back in harmony, balance, however you want to approach it isn’t selfish, its necessary.

Ready to dive in and make a few changes? Give these tips a try and see how much more harmonious your life can be. No balance required.

Get Even Healthier!

Are you curious about how to harmonize your health goals? How to fit wellness into your busy schedule? Let’s talk

xx, a-m

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