Happy New Year! 2015 is greeted with new intentions, most having to do with health, wellness, weight loss and fitness for so many. This of course makes me happy as a holistic health coach because it’s my passion to help people become healthier from the inside out. This time of year is also the busiest season for cleansing/cleanses. I have tried many- some I enjoyed, some I did not… and when I say enjoy, I usually come to that conclusion based on results and realistic ease of the program given my  active lifestyle. I recently tried the Clean Program 21 day cleanse. I’ve been going thru the re-introduction phase where some of the foods that create potential allergies are introduced back into the body/diet post cleanse, to see what food allergies may exist. I had originally looked to do the 7 day cleanse but it was sold out (now back in stock) so I landed on the 21 day that Dhru Purohit, the CEO/Co-Founder of Clean Program, so graciously encouraged me to try.

What I loved about this cleanse is the fact that you get to enjoy real food~healthy, flavorful foods. Everything is supplied to you and I mean everything. Meal plans with simple, tasty recipes to follow, grocery lists, approved vs not approved food lists, vitamin and probiotic packs, shake packs, encouraging daily emails from health coaches along the way and motivation!! Trigger foods such as wheat/gluten, soy, dairy, coffee, select fruits and vegetables, oats (even if gluten free) and sugar/processed foods are removed from your diet during this cleanse. You enjoy two shakes a day which taste great along with a healthy protein packed meal and snacks which kept me satisfied. I added a few more calories each day to the plans recommended amount,  because I wanted to continue with more intense workouts than suggested. It worked well and I made sure to listen to my body (key with any program).  The nourishment I received from the quinoa, hummus, greens and nuts that I noshed on daily definitely kept my energy levels up.

Benefits:

Increased energy Awareness of food triggers/allergies*

Decreased inflammation

Increased hydration from water and herbal teas

Increased awareness when reading labels (mostly for hidden sugar, soy, gluten)

Decreased cravings for coffee and sugar

*Here is a list of the most common Toxic Triggers: Eggs • Red Meat • Corn • Soy • Nightshade vegetables (potatoes, tomatoes, peppers, eggplant)

For those of you that are new to cleansing I would definitely suggest the 7 day cleanse as it’s a terrific way to kick start your 2015 goals from the inside out. It will also help you identify quickly, what foods and drinks might be sabotaging your efforts in the gym and what foods and drinks you should avoid. Every one of us is different and unique in the way our body digests what we provide for nourishment. It’s important to find out what works best for you= bio individuality.  Please reach out to me if you have any questions about this cleanse as I’m happy to help and can speak to it/provide informed answers after going thru it myself. Make your health a priority in 2015.  You deserve to feel, look and be your best self!! xx, a-m

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This time of year especially, many of us tend to be rushed with work, family and holiday party obligations. This leads to stress and disruption in the normalcy of schedule, racing minds and a sense of uneasiness. While it’s nice to mix things up, the stress from being stretched too thin and not having time or space to rest in your own thoughts,  can wreak havoc on your body, mind and spirit. Make time to slow down, breathe and stretch. Even if just for a few minutes, you will feel the difference when your breath boosts oxygen back to your body and brain :). (Your body can become tense and rigid disrupting oxygen flow and creating blockages).

As health coaches, we see a lot of this but also fall into it ourselves. We spend time caring for others, but so often, neglect caring for ourselves. It’s important to be conscious of it. I can feel when my shoulders, back or body is out of alignment and needs some tlc. Again, this could be as simple as 5-10 minutes of legs up the wall, a good stretch or flow of asanas and a mindful meditation.

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As we move into the last week of 2014 and the perfect time to finish healthy and strong as well as consciously setting intentions on your 2015 goals. Stretch not stress! Flush out what and who doesn’t serve you as your forge ahead on your beautiful journey! Make it count, make it mindful, MAKE it amazing!! xx, a-m

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Posted in athlete, conditioning, core, female athletes, fitness, glowing, green juice, health, intentions, leadership, meditation, mental toughness, nutrition, passion, recovery, strength, Uncategorized, wellness, yoga

The last month of 2014 is upon us and I for one cannot believe how quickly this year has flown by. I found the intentions I wrote down for this past year and was reflecting upon those that came to fruition (those goals and intentions that I reached and/or exceeded) and those that have fallen short. It brought a sense of determination and greater focus knowing that in one month’s time, I had some work to do and am setting out to do just that.

What were your goals and intentions for 2014? How are you looking at closing out your year with a BANG!!! Don’t be one of those who gives up or gives in to not accomplishing your goals or think you have run out of time! You CAN and you WILL if you keep your mindset positive! The mind always wants to give out and give up before the body, so always push that much further and blow your own darn mind with how awesome YOU are!

Staying present is always a work in progress for me, so I’m not gonna lie and say I don’t have my sights on goals for 2015 already… bigger and better and with age comes wisdom.  I appreciate the space that I am in, the people it includes and breathe knowing that it’s right where I am supposed to be for now.

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This month, I am challenging myself to nourish my body and mind through food/fuel and exercise consistently (despite all the holiday parties),  so that I am going into the New Year feeling and looking my best from the inside-out. Why start a cleanse after the first of the year when there is no time like the present to clean things up and close out the year on top! It’s all about the balance not deprivation, especially this time of year. So join me in setting your last month of 2014 on fire and go into 2015 looking and feeling great! Your body is your temple and it’s your responsibility to care for it so that you can be your best self. I am here to help, so reach out to me for support @amsunshinefit@gmail.com. Dedication December– I believe in you!  Attraversiamo- let’s cross over  xx, a-m

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Heading into the holiday season can make already busy, hectic schedules, that much busier. With additional parties, events and commitments that almost always include an indulgence of food and beverages, the need to workout your body and mind becomes even more important. How to fit it all in? Well, making it a priority, scheduling it as you would another business meeting or doctors appointment ~making your health and wellness a priority is paramount, but might also require some creativity and trust on your part. Are you used to logging that hour of cardio, plus weights or yoga in order to feel you’re accomplishing enough? I used to fall into this trap,  but have educated myself along the way to realize that not only mixing it up and making my workouts fun, but also incorporating effective sweat sessions in less time is possible!

 

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Insert workouts such as HIIT or high intensity interval training. The main component of such workouts focusses on total body training and interval training. Alternating between periods of intense activity for 30-60 seconds (examples-sprinting on the treadmill, bike or jump rope), followed by less intense exercises for 30-60 seconds (sit-ups) or rest.  The intense intervals can be increased or modified as you build strength. These intervals can be completed in a 10 minute, 20 minute or even 60 minute workout cycle to reap benefits and get your heart rate up and body sweating off those holiday party indulgences and stress!  A workout that can essentially be done anywhere and creatively if you lack a gym or equipment~ leaving zero excuses!!
Jump squats, burpees, stairs or even high knees and jump switch lunges– all work as the intense interval so long as it’s getting your heart rate up- it’s doing the trick.  Then you decide what to do to bring it back down for the rest interval, repeat for your allotted time and you’re good to go! Your body will burn some serious fat, calories and sculpt lean muscles by incorporating HIIT into your weekly routine.

So make yourself a priority this holiday season and let’s go INto the holidays in good health! Let me know how you do fitfam! xx, a-m

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Self care is something that comes up often when speaking with my holistic health coaching clients and also other health coaches. We tend to be so busy in our day to day lives that we skip out on slowing down long enough to practice self-care. This can be as simple as a cup of tea and a good book or journaling. One of my go-2’s is ginger tea and gratitude journaling. I sometimes have a hard time slowing down or relaxing and I find that taking a few moments like this starts the process for me. Ginger tea also has amazing benefits like aiding in digestion, reduced inflammation and the high level of antioxidants strengthen immunity.  Did I mention it smells delicious as well and seems to alleviate stress and tension just from its soothing aroma? Make time for yourself, even if it’s as simple as a cup of ginger tea. You will feel better and in turn you will be better to those around you!  #fuelyourselfhealthy xx, a-m

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p.s. As always, I love hearing from you so comment below or send me a message on what benefits you feel from practicing self-care.

Posted in athlete, glowing, gluten free, health, intentions, leadership, meditation, mental toughness, nutrition, organic, passion, recovery, skin, strength, tea, Uncategorized, wellness, yoga