Our New Years resolutions pretty much always have something to do with our outward appearance.
This year, try and focus on changing yourself from the inside out.
Our thoughts are very powerful. We are in charge of what we believe and how we handle everyday situations.
Here are some ways to kick out negativity, and kick start your New Year on a Positive note.
1. You are Your Own Best friend
If you find yourself in the midst of harsh internal dialogue, putting yourself down and spewing negative thoughts… ask yourself
“Would I speak to someone I love the way I am speaking to myself?”
If you answered no, then it’s time to start handling yourself with care.
We all deal with moments of stress and worry, but try having compassion for yourself and understand where these thoughts are coming from.
Instead of beating yourself up, switch your inner dialogue to something positive;
“I can do this.” “I’ve been through worse” “This will not make or break me”.
Stopping the negativity and replacing it with positive thoughts will empower your mind to stay at peace, feel confident, and be happier overall.
2. Replay Your Successes in 2014.
Grab a pen and paper and jot down your 2014 success list starting from January 1. These achievements can be big or small.
You got a new job, you bought a house, you quit smoking, or you simply took on a challenge that you were too fearful to do in the past.
Acknowledge every achievement and congratulate yourself. Focus on what you did do, instead of what you didn’t. Keep the momentum going into the New Year.
3. Create a Zen Den.
Whether it be in your bedroom, living room or bath tub, create a space that you can come to whenever you feel overwhelmed and need some time to breathe. This space is designed to recharge your batteries, and erase any negative thoughts that crept in throughout the day. Relax and breathe into this space. Visit it at least once a day.
4. Have Set Goals.
Stay focused on what is important to you by creating goals for yourself. Take these goals day by day, and don’t beat yourself up if you slip. Simply forgive yourself and start over in that instant.
YOU have the power to change your life, and remaining positive will help you get to wherever you want to be.
5. Be Aware of How Awesome Your Life Is.
Make a list of everything in your life that make it awesome; your family, your bed, your health, your garden, the food on your table…anything really.
As each day passes, begin to see more and more of everything in your life that you appreciate, and when something new arises, thank the universe for that gift.
Positivity is a powerful tool. The more positive we become, the more positivity we will attract.
Embrace this new year with open arms, and be ready for whatever lies ahead.
But most importantly, be your own number one fan.
Happy New Year!
1. New Sneakers.
Wearing the right sneakers are SO important for both your workout, and your body. Make sure that you are not wearing running sneakers to a bootcamp class, or lifting shoes to go running. Find the right shoe that is comfortable and fits your own unique foot to guarantee the best results.
My Favs: Asics Gel Intensity and New Balance 867
2. New Workout Clothes
Whether from Marshall’s, Target, Athleta or Lululemon, feeling good in your workout attire makes getting to the gym or fitness studio that much more exciting! GONE are the days of showing up the gym looking like you just rolled out of bed. Show up with purpose, feeling good AND looking good!
Fabletics has some great options for those on a budget, and you can get your first complete outfit for just $25!
3. iTunes Giftcard
We all know how important music is, not just for our workouts, but in our everyday life. Music helps relax us to sleep, energizes our mood or cools us down after a great sweat.
No slipping and no headaches!
5. Gift Cards to their Favorite Fitness Studio
Whether it’s cycling, yoga, barre or bootcamps, I guarantee anyone who is an avid Fitness Studio attendee would love some free classes given by those that love them.
6. Their Favorite Coffee, Tea, or Protein Powder
We often don’t realize how much money we spend on our pre-workout cups of coffee or post workout protein powders. Any item that is used daily is appreciated as a gift, period.
7. Heart Rate Monitor
Many gyms and studios are putting up screens that allow class participants to view their heart rate, calorie burn and intensity levels while they workout. It is a great addition for any fitness enthusiast.
8. A New Gym Bag, Water Bottle, Yoga Mat Towel, etc.
All of these items are helpful and will, without a doubt, get used regularly
9. Fitletic Neoprene Single Pouch
Fits comfortably around the waist and holds everything from cell phones, to keys. Perfect for a runner or cycler!
10. Shampure Soy Wax Candle
“Calming aroma of 25 pure flower and plant essences-including certified organic lavender, petitgrain and ylang ylang-in a candle that burns cleanly, completely.”
Because we all need a calming moment in our lives.
Happy Shopping! Stay Fit! xo
This Article: 10 Wellness Trends to Watch in 2015
My Spoonk Mat. Thing is a miracle worker! Relaxes muscle tension, releases endorphins, aids in digestion, increases energy levels…just to name a few!
Homemade Lentil Soup with chopped veggies, diced tomatoes, brown rice and spices. So simple.
Raw Jicama Fries.
Burpee, into Push up, into Tuck Jump (perform push up at step 3)
Set your timer to 8 minutes- 40 seconds work, 20 seconds rest) Total body blast.
This Shirt from Target. “I Don’t Sweat. I Sparkle”
Raw Organic Cacao Truffles. Bonus fact..$2.00 at Marshall’s. High five!
And Green Tea in a Red Cup
Stay FIT xo
If there is one thing that can bring my holiday cheer down to low boil, it’s the trip to crowded grocery store.
You can’t buy too early because of spoilage, but if you wait until the last minute, you will be left with the “nobody wants me” section of sadness.
and who wants that?
This year, my Thanksgiving contributions will include roasted asparagus and brussels sprouts with cherry tomatoes, roasted/mashed butternut squash, and a giant organic salad to add a real pop of color to the table.
Vegetables, me? Are you surprised? :)
I will also be baking some Chocolate Chip Coconut Cookies for dessert, even though they will most likely be overshadowed by the many pies, cakes and pastry options covering the table.
So I have been a fitness instructor since 2009, and there is never a year that goes by without the predictable Thanksgiving PANIC.
Classes fill up weeks in advance with hopes that burning thousands of calories will leave room for the giant feast ahead. And while yes, adding in some extra movement throughout the week will help, is it really worth that much stress?
This mentality has become the new norm for this time of year, and it is hard to ignore the energy that overcomes fitness studios and gyms everywhere over a binge that has not even happened yet.
Kill my workouts -> Stuff myself -> Feel Guilty and Lost -> Kill my Workouts
It’s a cycle, an exhausting cycle.
What saddens me most is the regretful and defeated faces that show up to class the following day/week
So…What do I have to say about this?
-> Be Mindful, not Mindless <-
Thanksgiving comes once a year. We all have our favorite dishes, and we are all entitled to have a taste of each without calculating our next move or repeatedly saying;
“I have to work out so hard tomorrow to burn this off”
When we mindlessly eat, we lose ourselves. We lose our natural ability to know when we are full. This is where the problem lies and what leads us to over eat.
Who cares how many calories are in a slice of pie or a scoop of stuffing. You know what the correct serving is supposed to look like. If you are given a large portion, be mindful. You do not have to eat the whole thing. Share, eat half, decline a giant serving, or wrap it up and take it home.
Show up to your regular morning workout. Eat your usual healthy breakfast. Leave the table when you are full. Drink water between cocktails. Get up and walk around once in a while to help with digestion.
Be thankful that you are able to enjoy this food, and that your body is able to talk you places once you have finished. Your life will go on, and that is incredible.
It really is that simple.
I wish you all a Happy and Healthy Thanksgiving.
- 1 1/2 cups oat flour (ground up oats in a blender) measure before blending.
- 1/4 cup coconut flour
- 1/4 cup nut butter of choice (I used raw almond butter)
- 6 tbsp. organic Agave Nectar
- 1 tsp vanilla extract
- 4 tbsp. unsweetened vanilla almond milk (or milk of choice)
- 1/4 tsp sea salt
- dash of ground cinnamon (measure to your liking)
- 1/2 cup dark chocolate chips
- In a small sauce pan over med-high heat, add your almond butter, agave and vanilla extract, mixing until smooth and combined. Allow the mixture to come to a boil before removing from heat.
- Add in your oat flour, coconut flour, and sea salt, continuing to mix well.
- Add in your almond milk 1 tbsp. at a time, mixing between each.
- Fold in your chocolate chips and dash your cinnamon. mix.
- Scooping out a heaping tablespoon, roll your mixture into ping pong sized balls and place them on a parchment paper lined baking sheet, or a glass plate, and place in the fridge for 30 minutes.
- Store in an airtight container in the fridge until ready to eat.
Have you ever bitten into an unripe banana?
It’s hard, has no taste, and leaves us bloated, constipated, and hunched over from stomach cramps due to it’s inability to be digested properly.
When we eat fruit that is not at it’s peak of perfection, we are not experiencing the unique taste and energizing results that makes each one so special.
Here are some tips that can help you choose the best fruit for your dollar.
Apples: Vibrant color and firm to the touch
Avocados: I always suggest purchasing an unripe avocado, and allowing it ripen in your home at room temperature. This allows it to ripen properly, without people at the grocery store bruising it by squeeze testing. Once ripe, it will give to gentle pressure.
Banana: Yellow and speckled is the way to go! You can also purchase green bananas, as seen above, and allow for at home ripening.
Citrus Fruits: Firm and heavy with vibrant, even skin. Some may have a slight green tone, which is ok!
Cherries and Berries Firm, vibrant, plump and clean. Also check the container for any leakage.
Grapes: Firm, smooth, plump, and attached to the stem.
Kiwi: Gives to slight pressure. Do not buy hard or too mushy
Mango: Slightly soft to touch, plump skin, and the stem should smell fruity!
Pears and Stone fruits: Buy slightly firm without dark spots, and allow them to ripen for a few days at home at room temperature. They will give to gentle pressure.
Pineapples: Heavy and sweet smelling with a yellow hue. The stem leaves should also easily pull out.
Tomatoes: Slightly firm but yield to gentle pressure. Ripen at home at room temperature.
Watermelons and Melons: Firm, heavy, and even shaped with a smooth skin. The underneath should have a yellow spot from where it resting in the patch. The flesh should also be vibrant and firm instead of mushy and watery.
Tip: never freeze unripe fruit. Once ripe, any fruit can be frozen and then used in smoothies or other healthy recipes.
There is no reason to bite into hard, tasteless fruit. What fun is that?
Fruit is immediate energy. Fruit is FUEL.
Enjoy every last bite, and truly get a taste of natures candy.