blog, health, wellness, performance, nutrition

Joy. Ease. Love

I recently had the honor of speaking with, laughing with, engaging with- some amazing teens as we set out to conquer and tear down some obstacles that were blocking their paths to living out their best at our WellBE-ing for Teens event . Many and most of these, as you can guess, had to do with body image– perfection on size, shape, appearance and on perception– what their peers thought of them based on the aforementioned.

What I saw in these young ladies was, of course, beauty, strength, courage and love just waiting to be released to its potential. The transformation seen was eye opening and rewarding as they slipped into a safe place to be vulnerable… to be heard… and to DO not TRY some fitness type activities they didn’t think they could do because their minds and voices from others were always blocking them. The sheer joy, smiles, tears… breakthroughs had my heart so full and still does as I write!

It brought back a lot of memories for me as well and the awkward moments of growing into my body and my own skin during those years. One of the biggest things that came up was what I would tell my younger self… the list is long but to name a few:

Take that leap and believe you can. Get back up when it doesn’t work (because that will definitely happen) and you truly do gain strength, confidence and courage each and every time you push fear aside and participate in your life!
Self talk really is a “thing” so keep it positive, kind and encouraging especially when you’re in front of mirrors
Relax– everything will be ok and even our mistakes teach us lessons
Love your body for it is giving you the strength to move and play each and every day. That everyones body is different and that’s what makes us all unique– different shapes and sizes and its a beautiful thing.
Keep doing what makes you feel alive, happy and let go of what doesn’t.
Challenge yourself to new things, be curious and keep close… those friends who encourage you to be better, do better and feel better.

“Let my soul smile through my heart and my heart smile though my eyes, that I may scatter rich smiles in sad hearts.”- Yogananda

Fuel yourself healthy- mind+body+spirit xx, a-m

Start Spring Strong

As we welcome in Spring and the days open up for us earlier and brighter, I hope you can enjoy it to the fullest and live it with heart. One simple change can make a big difference in how you feel from the inside out. This change will begin to show up on the outside- in your skin, in your attitude in your overall appearance. Most people make it more complicated than it needs to be when it comes to “resolutions” or “changes” or “goals”.

Be realistic and positive with your self-talk. Make NOW the perfect time to begin… SPRING IN-to building on these mindful, wellness-based changes one simple step at a time!

Some examples of simple, basic steps to an improved well-being: (and yes I said basic, as this is meant to simplify change one step at a time to engage more and more of you to get started! 🙂 For more advanced fitness and nutrition articles, please refer to my prior blog posts)

Drink more water

Get an extra hour of sleep every night (8 hours is ideal)

Take the stairs instead of the elevator

Eat more plant based foods and healthy fats (vegetables, raw nuts/seeds, berries)

Incorporate more play into your life- with your kids, with your partner, with your pets, with your friends

Stretch your body daily

Set out your workout clothes the night before to avoid any excuses and save time

Eliminate soda and/or sugary drinks if you are consuming them

Set a positive intention for your day every morning

“You gain strength, courage and confidence by every experience in which you really stop to look fear in the face… You must do the thing you think you cannot do.” – Eleanor Roosevelt

Cheers to a happy, healthy Spring! xx, a-m

Glowing Skin, a Radiant Spirit and a Clear Mind

I recently had the honor of being featured in Mantra Yoga + Health Magazine (page 22 to be exact and seen below wink wink), which can be found in local Whole Foods Stores, Sprouts and many other retail locations. I wanted to share the article/health tips as we are well into month two of 2016 and given its heart health month… why not share the love!

Q: Your health secrets and tips

A: Nourish my mind, body and spirit.

1) Don’t diet but consciously choose to nourish your amazing body with healthy fuel. Eat more plants, fruits and vegetables that pump awesome superfoods with anti-inflammatory benefits, into your body. If you have a farmers market near you- start there!

2) Incorporate healthy fats into your diet daily. Coconut oil is one of my favorites and I even use it on my skin! You can lose fat by eating fat…the right fats, as you fire up your metabolism in doing so and feel more satisfied resulting in better food decisions throughout the day!

3) Make sure to kick start your metabolism with a healthy breakfast. This sets the tone for your day and when you provide your body and mind with healthy fuel, you not only benefit your overall health, but your mind is sharper/decisions clearer and you feel more energized. Eating clean is something I do regularly but I also don’t believe in deprivation or cheat days. If I want a “treat” I am not going to punish myself for it because its about balance.. living and enjoying life and many times, life is celebrated over food with friends and loved ones.

4) Workout- move your body daily and don’t be afraid to sweat– it is so beneficial to do so! There is no such thing as a bad workout– you always feel better afterwards!

5) Hydrate– water, water and more water– your skin will thank you, your internal organs will thank you and so will the nagging headache you might have mid-day.

6) I would say that the older I get, the more I realize how important it is to my health, to surround myself with those who truly feel good to be around, those who inspire me, push me to be better, do better and love me for me! Letting go of those who don’t is quite freeing and allows me to be better to myself and show up for those wonderful friends/loved ones in my life.

7) Do the things that fire up your soul and do more of them because when we are happy and showing ourselves love…we attract that back into our lives from others.

Q: How do you stay fit? What is your regimen?

A: I workout daily in the mornings to kick start my day and I always feel better mentally and physically. I tend to workout outdoors as much as possible with my go-to workouts being running (clears my mind and feels great to just lace up the sneakers and go run), hiking and cycling but balance things out with weight training– 3-4 days a week in the gym. I train my entire body and mix things up to keep my heartrate up with HIIT, trx and dumbbells. I incorporate yoga into my weekly regimen as well to keep me balanced. It forces me to slow down, disconnect and breathe. Yoga also helps my overall fitness regimen as it has increased my flexibility, opened up tight muscles so I can continue to feel stronger in body and mind.

February is when many of us in the wellness industry see people fall off and lose inspiration/focus and enthusiasm to continue with their fitness/nutrition goals. I think its so important to build these goals into habits through lifestyle adjustments, changes, and remain open to areas for growth and improvement, so they in turn become lasting and noticeable for your mind, body and spirit. Let me be a resource for you and set you up to feel your best from the inside-out!! xx, a-m

Eat Fat 2 Lose Fat

Eating fat and losing fat is something I personally have experienced, as well as eating the healthy fats pictured below for additional benefits: hydrated and glowing skin, improved digestion, increased energy and satiety. These are the fats that I tend to eat throughout the day: Avocado, coconut oil, almond butter, walnuts. They top my list and I sprinkle/mix them into my smoothies or gluten free oats, blend into my coffee (coconut oil) or eat them raw. I also use the coconut oil on my skin, hair and to oil pull!

I went through a phase in the 90’s where I thought fat free was the way to go in order to lose fat and lose weight. NOT…and soooo unhealthy!!! Please don’t be afraid to incorporate these healthy fats into your diet and lifestyle.

Balance is key!!!

Connect with me if you need suggestions on how to use these fats to YOUR best health’s advantage! xx, a-m
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Fuel Your Happiness

How are you going to fuel your happiness? I will encourage you… of course, to fuel it with activity (exercise) and healthy nutrition choices. For me, hiking, bike riding and running are always top choices. Hiking, with its beautiful views, surprises around every corner, challenging climbs/elevation and just being out in nature is amazing. Riding my bike and running are other activities that bring me happiness. Being active also clears my mind, making room for creative thoughts and ideas and makes me smile as I feel a sense of freedom when riding and running.

What activities makes you feel alive, creative, happy and/or energized? Hiking, yoga, surfing, golf, play time with your kids, a walk with your significant other, cooking… whatever it is for YOU, allow yourself the time to do it for your own wellbeing! Do more of this- actively participate in your own life and feel the amazing shifts in your mind, body and spirit come alive!

xx, a-m
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