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3 Simple Time Saving Fitness Tips

Uncategorized Feb 28, 2021
Do you know what one of the most common pitfalls is when it comes to why people fall off of their fitness routine?
 
It's the lack of time management!
 
If there’s any reason to stop working toward your fitness goals, time should not be one of them.
 
Here are my top 3 simple time-saving fitness tips that will help you overcome the obstacle of time.
 
#1 Follow A Program
Winging it each day by searching for a workout on Pinterest or YouTube takes more time than you realize.
 
Plus you get better results when you follow a structured workout calendar that has a specific purpose.
 
#2 Increase The Intensity and Shorten The Time
Shorter more intense workouts are proven to be more effective than longer less intense workouts.
 
EPOC (excess post oxygen consumption) raises your resting metabolic rate for twenty-four hours or more after your training session. In other words, it turns your body into a fat-burning machine.
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5 Lifestyle Hacks To Help You Get Unstuck and Moving Forward

Life can get a bit chaotic and feel out of control at times. Obstacles will always stand in our way and make everything a bit more difficult. 

When things start spiraling out of control, self-care typically gets neglected, which can make your situation seem even worse than it is. 

I recommend focusing on what you can control, so that you can restore harmony and balance to your day. When you take control of the chaos by showing yourself some love, you will get unstuck and move forward.

Here are 5 simple lifestyle hacks that will help calm your life and get you back on track with self-care. 

  1. Replace your phone with a book
    Stop the scroll! Looking at your phone constantly can put you in a negative state of mind. Replace your phone with a book 30-60 min before bed to help you unwind. Studies show that when you cut out screen time before bedtime it can help improve your sleep and calm your mind.
     
  2. Focus on deep breathing
    Did you know that most adults take...
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How I Stopped Feeling Insecure, Tired and Stuck

Uncategorized Feb 18, 2021
I remember when it was hard for me to smile at the camera because I hated taking pictures of myself.
 
I felt insecure, tired and stuck.
I was always worried about how I looked and I lacked self-confidence.
I felt emotionally and physically stuck in a rut.
 
I was fed up with starting and stopping diets and fitness routines that never worked.
I seemed to always be searching for something new to try but I'd get bored so I'd give up and go back to my old ways.
 
It was a never-ending cycle and it affected my happiness and self-worth.
 
My friend invited me to try an online fitness program that included a simple meal plan and a daily superfood shake.
 
I reluctantly decided to give it a shot.
 
This is what I changed...
  • I worked out for 30 minutes a day rather than killing myself for an hour a week. I also did a day of yoga and pilates so I had a better balance of intense and restorative workouts.
  • I replaced my unhealthy lunch which...
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Seizing Control Of Your Day Starts In The Morning

Uncategorized Jan 19, 2021

Do you carve out 15-30 minutes each morning for yourself?

Or do you wake up and frantically get ready for the day? The alarm goes off, you rush around, maybe eat breakfast, if there's time, check your messages and then start work...

I am very familiar with that feeling of overwhelm right at the beginning of the day. I started my days like that for years, until I learned the importance of a morning routine. 

When you don't have control of your day from the minute you wake up this is what happens: 

  • You allow the day to control you
  • You don't have clarity on what needs to get done
  • You respond to everyone else's needs but your own

Having control of your day is important because you will have more clarity on the important things that need to get done, and avoid getting distracted from all the tasks that don't move the needle forward in your life.

One simple way to control your day is by starting it off with a simple morning routine. 

My non-negotiables are:

  • Plan and...
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Manage Stress and Remain Calm For The Holidays

I know that it's hard to believe the holidays are already here! So much has happened this year which has created a lot of stress and uncertainty in our lives. 

With the ongoing pandemic, it may affect the holiday traditions your family has and possibly affect your ability to be with your loved ones.

These circumstances could add more stress to an already stressful time of the year. By shifting our focus onto creating daily self-care habits, this will enable you to be capable of dealing with anything that comes your way. 

I'd like to encourage you to incorporate these 3 tips that will help you to experience calm during the busy holiday season. My goal is for you to be able to enjoy this special time of the year with less stress and anxiety. 

3 WAYS TO REMAIN CALM DURING THE HOLIDAY SEASON:

TIP #1: Meditate for 5-10 minutes - Meditation will help you to be centered, focused and calm. In just a few minutes a day, you will decrease stress and be able...

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5 ways to stay active during the Covid pandemic that don't involve a screen

When Covid-19 hit the world, we had no idea the long term effect it would have on society.

Who knew that things like travel plans, sporting events, schools and even weddings would be canceled or closed. 

As hard as it's been, we have to remain safe and help stop the spread so we can eventually get back to normal life. 

I continue to remind my clients about the importance of staying active by exercising at least 30 minutes a day, 4 days a week and eating a clean diet. 

It's vital to keep our immunity up and not let quarantine living create bad habits that will have a negative effect on our health.

Activities are limited but I wanted to provide you with 5 ways that you can stay active and get away from your computer screen.

  1. Get Into Nature: go for a hike or a jog on a trail. Find a place that is calming and will allow you to disconnect. 

  2. Pick Up Your Food or Eat Out: depending upon where you live, most restaurants are open for outdoor seating or take...
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3 Secrets To High Performance

Being a high performer means showing up as your best self every single day.

In order to do so, we need to make sure we are managing our mind, energy and time efficiently and effectively. 

We are responsible for the energy we bring to the world! 

What we put into it is what we get out.

I'm sure you want to not only be your best but do your best work, am I right?

By implementing these simple steps, you will master your mind, energy and time so that you can be a high performer in all areas of your life. 

3 SECRETS TO HIGH PERFORMANCE

1. Manage Your MIND: how to show up as your best self.

  • Do a morning routine every single day. It doesn't have to take long, 20-30 minutes is a great start! Do the following 3 things:
    1) Read something positive for 10-15 minutes (a personal development book)
    2) Plan your day/journal from 10-15 minutes
    3) Meditate for 5-10 minutes
  • Be intentional. Set your intentions before each project, call, or meeting that you have. By doing so, you will feel...
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5 Tips To Stay Focused While Working From Home

Uncategorized Mar 17, 2020

Are you working from home?
Do you have kids that are home from school?
Ok..deep breath...
Keep calm and carry on.

I've been working from home for a long time now.

Although I don't have kids running around me while I'm trying to work, I do know that it can be difficult to focus when you aren't used to working from home on a regular basis.

Here are my top 5 tips that will help you stay focused, be productive and keep a positive attitude during this uncertain time.

  1. Wake up early at dedicate 20-30 minutes to a morning routine. Set your goals for the day, do a brain dump of all your to-do's and prioritize them. Aim to focus on 2-3 big projects first then do all the other stuff after.

  2. Set a timer for every 50 minutes. No matter what, when it goes off get up walk around, grab some water, stretch, use the restroom, eat a snack, smack your kids around , etc. Try to take a 3-5 minute break free from a screen!

  3. Exercise for 30 minutes. I recommend working out before your day begins or...
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Get back in the driver's seat of life...

"Your life, including how you spend your time is a by-product of the choices you've made" - Marie Forleo

The difficult situations you are in now aren't your fault, but could those situations have been avoided?

Yes, they 100% could have been but we have to own the choices we've made.

On a daily basis, I hear excuses about how "I don't have time for (fill in the blank)"...

Making excuses is not going to make your time magically free up!

But guess what? When you take responsibility for how you spend your time, you can reclaim the power to change it.

If it's important enough, you'll make the time. If it's not, you'll make an excuse...

Am I right?

There is a difference in owning your choices and blaming yourself for not reaching your goals!

Embrace the fact that you have the control to change your circumstances.

Get back in the driver's seat of your life and start making the changes you need to create more time for yourself.

Everything is figure outable but are you willing to put in the...

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Top 3 Ways To Make Choices That Align With Your Goals And Desires

life goals overwhelm Jan 28, 2020

Do you ever find yourself overwhelmed with all the choices that you are asked to make on a daily basis? 

Are those choices moving you closer to living the life you want, or are they pushing you further away from it?

In order to reach your goals and desires, it's important to take a look at the things you are saying yes to. 

Successful people say “no” to almost everything. It’s true!

So don’t be afraid to say no to things that don’t align with the goals and desires that you have for your life.

Ok...now I know what you are probably thinking, "easier said than done."

I totally get it. 

It took me years to let go of guilt because I'm such a people pleaser. 

However, I realized that most of the choices I was making were only causing me unnecessary stress. I also struggled with finding the time to focus on my own needs. 

My health went downhill, I wasn't sleeping and I was burnt out. 

Can you relate? 

Are you sick...

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