How To Make Time For Fitness

 

Making Fitness a Priority With Your Busy Life

Making time for fitness can be difficult with a busy schedule, but when you make it a daily priority, you will no longer stress about exercise. It will become a part of your daily routine and you will actually enjoy the process of getting fit.

I know .....it’s easier said than done!

Some of the common excuses that we tell ourselves are:

  • I don’t have enough time
  • I’m too stressed out
  • It hasn’t worked for me before

I’m sure you can relate!

Are you tired of not having time for your fitness and making self-care a priority?

By not solving this problem and skipping exercise altogether, it becomes a bad habit that can be difficult to change.

Living a sedentary life can not only lead to feeling frazzled and unfocused at work, but it can also increase the risk of disease.

I totally get how challenging this problem can be. I struggled with figuring this out a lot! I had to learn how to make myself a priority...

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The truth about processed sugar and why we are addicted!

Uncategorized Apr 11, 2019

Food addiction is a real issue, one that I used to personally struggle with a lot until I better educated myself on this topic.

As I'm working on becoming a certified master nutrition coach, it's been very alarming to me the amount of processed sugar that we consume in our daily diet.

Did you know that in America, over 70% of adults and 33% of kids are overweight or obese? Weight issues lead to diseases like diabetes and heart disease!

But we can be in control of what foods we consume so that we do not allow ourselves, as well as our kids, to become a statistic.

SO HOW DID THIS EPIDEMIC START?

Back in 1953, the first TV dinner was sold in grocery stores and in 1955 the first fast food restaurant opened up.

This started the trend of "grab and go" foods and processed foods were born.

Processed foods are just that, they are not natural. They are created in a lab and designed to be addictive.

We are tricked into thinking we are buying healthy foods, when in fact they have the same...

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3 Ways To Turn Around A Bad Day

Uncategorized Mar 19, 2019

How do you turn a bad day around? Do you know how to hit the reset button so your entire day doesn't need to suck?

Let's face it, we can have every intention of having a productive and positive day and then things just don't click.

Do you have a plan when that happens or do you let the rest of your day go to waste?

I used to let situations like this throw me off completely and use that excuse to continue forward with a negative and unproductive attitude.

Here are 3 ways that are proven to help you turn a bad day into a good day. They have worked for me and I know they can work for you too. 

  1. TAKE A BREAK - get away from your computer. If possible take a 20-30 minute walk outside without your phone. I know this can seem counter-intuitive when you are trying to be productive but it's a waste of time to sit at your desk and stare at the screen, unmotivated to do anything. You'll return refreshed and re-energized to tackle the rest of your day. 
  2. DO A BRAIN DUMP - a...
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Don't Be A Statistic

Uncategorized Feb 04, 2019

This morning I was listening to my favorite podcast called The Quote of The Day Show and an alarming statistic was shared. 

I learned that most Americans give up on their New Years Resolutions by the 2nd week in February! That's only 6 weeks into the New Year. That's CRAZY! I mean how hard could they have put forth a valid effort in that short of a period before throwing in the towel?

Then I heard on a team call a few hours later that Super Bowl Sunday is the unhealthiest day of the year, worse than Thanksgiving or Christmas! What?? That means Americans consume massive unhealthy amounts of calories in 1 day.....just for a 3-hour football game??? 

Doesn't that kind of make you sick to your stomach getting these reality checks? 

This got me thinking that I do not want to allow myself to be stuck in a plateau where I'm unmotivated to work on my health and annual goals! I've been down that road before and it's not fun.

I will not be that person again, will...

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3 Ways to Put Yourself First

Uncategorized Dec 10, 2018

Do you struggle with putting yourself first when life is busy? Do you find yourself saying yes to everyone else's needs but your own? Are you frustrated with your current lack of priority of self-care?

It can be very challenging to put our own needs first when we have families, jobs and life's demands to attend to 24/7. However, it's important that we don't allow our time to get sucked away and it all starts with being more conscious of what we are saying yes to. 

Here are 3 simple things you can do to put yourself first. If you want to create more balance in your life, you will need to be diligent at creating boundaries and practicing these things on a regular basis. 

3 Ways to Put Yourself First

  1. Don't say YES right away - when someone asks you to do a "quick favor", before you say yes, pause and assess. Is this favor going to help you or hurt you? Does it align with your current goals? If you aren't sure, say "I'll get back to you". That way you have time...
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All Paths Lead To Happiness

Uncategorized Nov 12, 2018

Do you believe in fate? I didn't until this man came into my life!

You might not know this but Kevin is my 2nd husband. I was married very young at age 19 and it obviously didn't work out.

But if I didn't go down that path in life, it wouldn't have reconnected me to Kevin.

I say reconnect because Kevin and I went to junior high and high school together! He played football, I was a cheerleader. We had a ton of classes together too! We were always friends.

He came back into my life shortly after our Woodside High School 10-year reunion. His roommate was there and learned that I was no longer married. Kevin found out and wanted to reach out and ask me on a date!

The funny thing is he didn't know how to get in touch with me, yet we lived within 5 miles of each other.

Then one morning Kevin saw me walking my dog Chelsea down the street. He was in his ranger truck but didn't stop cause he was too nervous (so cute right).

So more time passed and he decided to try a match.com search...

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7 Tips To Staying Healthy and Stress-Free During The Holidays

Uncategorized Oct 02, 2018
The holiday season is full of festive events, good food and cherished memories. However, it can also be a time for more stress, unhealthy eating and getting sick. Stress causes weight gain, can lead to bad food and drink choices and decreases our productivity. 
 
"Stress is the ultimate energy and well-being killer. The more energy someone has, the more likely they are to be happy and climb to the top of their primary field of interest." - Brendon Bruchard
 
Wouldn't it feel empowering to go into the holiday season with the knowledge you need to make smart choices, ones you won't regret?
 
Let's keep it simple by incorporating these 7 tips that will help you stay focused on your health and not get caught up in the holiday craziness this year!
 
TIP #1: ADJUST YOUR MINDSET 
  • Take the stress out of losing weight during the holidays by focusing on maintaining your weight instead of losing weight.
  • Create a realistic, maintainable routine that fits your...
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3 Simple Ways To Get Back On Track

Uncategorized Sep 05, 2018

It can be very easy to fall off track after a long weekend like Labor Day! 

I know first hand. I just returned from a 5 day trip to Washington to visit my aunt and attend a concert at The Gorge Amphitheater. 

I literally ate more chips this past weekend than I have over the entire year!

Sometimes we need to fall off the healthy train completely to appreciate jumping back on.

It's ok to have bad weekends here and there but it's not ideal to have them all the time! Did you know that you can consume back all of the calories you burned off during the week in just 2 days?

Yeah, it's horrible! That's why I try to live the 80/20 rule but for me, this weekend was more like 30/70....ya feel me? 

It's all good though, it's part of life. We need to have fun every once in a while and not always stress about what we put into our mouth. Practicing living a healthy BALANCED lifestyle should be the goal!

By incorporating these 3 simple ways, getting back on track will be easier than...

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4th of July Survival Guide

Uncategorized Jul 02, 2018

America's birthday is the biggest birthday celebration of the year!

Sunshine! Barbecues! Fireworks! Who doesn’t love a good Independence celebration? To many of us it’s not just about celebrating our great nation and proudly displaying red, white and blue but it’s also about spending time with family and friends, being outdoors and of course seeing the fireworks!

We can still have fun and enjoy the holiday while playing it smart! Go into the day with a plan so you wake up the next day without a huge food, sun and alcohol hangover. 

Here are my top five 4th of July survival tips:

1. Wear Sunscreen: this may seem like common sense but why is it that the majority of us look like a lobster the next day? Take care of your skin! Start off by applying sunscreen LOTION (at least SPF 30 or above). Take spray sunscreen to reapply throughout the day. By applying a base layer of lotion, then reapplying every 3 hours with a spray, you'll be protected better....

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Cauliflower Fried Rice Recipe

Uncategorized Jun 13, 2018

When you crave greasy Chinese food it's hard to satisfy that craving! 

I made a satisfying recipe from a new cookbook and omg  it is sooo good. I added some ground turkey and made cauliflower rice bowls for dinner.

Not only did this recipe take me around 20 minutes to make, it's a clean dish and loaded with nutrients. 

AMAZING HEALTH BENEFITS OF CAULIFLOWER: 

  • boosts ultraviolet radiation protection
  • fights inflammation
  • lessen heart and circulatory system issues
  • decrease cancer risk
  • supplies vitamin K to the body
  • improves digestion and detoxifies the body
  • supports healthy weight loss
  • boosts brain health

Not sure if you need any more reasons to cook with this amazing veggie! 

Cauliflower Fried Rice (2B Mindset Cookbook)
Makes 1 serving

Ingredients: 
2 cloves of garlic, chopped
1 green onion, chopped (divided use)
1 (12 oz) bag fresh or frozen cauliflower rice (approx 4 cups)
1/2 cup chopped (or shredded) carrots
1 egg, lightly beaten
1-2 tsp toasted...

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