Combatting Inflammation

Inflammation is a natural reaction created by our body to battle foreign organisms such as chemicals, pollen, and germs/bacteria. However, experiencing Chronic Inflammation is no longer a way to heal, but rather the opposite; it makes us sick.

Chronic Inflammation has been linked to major diseases including all types of cancers, heart disease, arthritis, diabetes, depression, and Alzheimer’s. Even acid reflux. Our food choices are one of the main culprits to Chronic Inflammation, and are also directly related with the diseases listed above.

Refined carbohydrates (white bread, candy and pastry), fried foods, soda, margarine, red meats and processed foods are proven to wreak havoc on our system. The good news is that while there are foods that cause inflammation, there are also foods that combat it. 

Here is a list of healing foods that YOU should add into your diet TODAY.

Vitamin A: Carrots, Kale, Spinach Broccoli, Sweet Potato.

 Vitamin B: Mushrooms, Leafy Greens, Bell Peppers, Asparagus and Cauliflower. Also include beans such as Lima Beans and Chick Peas for a healthy dose of Folic Acid.

Vitamin C: Grapefruit, Tomatoes and Lemons are amazing for aiding in inflammation. I always start my day with a cup of warm water with lemon. Embrace the elimination that follows, which is what your body wants!

Vitamin D: Besides the sun, which is the best form of Vitamin D, you can also get it from egg yolks, Fish, or a Vitamin D supplement.

Vitamin E: Avocado, Nuts, Seeds, and Leafy Greens

Vitamin K: Leafy Greens, Fibrous Vegetables such as Cauliflower and Cabbage, as well as Eggs.

Notice a common theme here?

A diet rich in plants is extremely healing.  A diet rich in meats, dairy, processed foods and white sugar, along with living a sedentary lifestyle, will cause our body to become defensive and inflamed. The harder our system has to work to digest and process a meal, the more stressed out it becomes.

Making small changes can create a huge difference. Start to heal NOW and live a better life tomorrow.

Stay FIT xoxo

The Gift of ONE HOUR

If we do not take care of our body, then where will we live? 

Finding time for exercise, sleep and eating well can be challenging. However, anything worth achieving takes time and effort.

Here is my challenge for YOU: The ONE HOUR Rule.

One Hour Fitness

Whether it be a 5am workout, noon workout, or 5pm workout..figure out what works best for your schedule and STICK TO IT. Put it in your calendar, block it off, and make it happen. Even on the days that may differ from your usual routine, improvise and rearrange your time slot. It’s a priority that you need to commit to.

In one hour, you will feel energized, strong, and de-toxed.

One Hour Meal Prep

Yes, meal prepping is a HUGE help and something that I recommend doing. You can cook many different foods at the same temperature in the oven, while making quinoa and hard-boiled eggs on the stove. Wash and cut your vegetables, pack away your fruits, and separate your nuts, seeds, and nut butters into the correct serving size containers. And don’t forget your water bottle!

In one hour, you will create more time throughout your week to put towards other things besides cooking.  

One Hour Sleep Mode

One hour before bed, leave your laptop, tv, and cellphone to themselves. Instead, try reading a book, listen to a podcast or take a bath. You body craves relaxation at the end of the day. Help it prepare for a full nights sleep.

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Giving yourself the gift of ONE HOUR could make the other hours in a day seem much more bearable. After all, we schedule appointments at the nail salon, hairdressers or barber shop, right?

It’s time to prioritize the necessities and create a well balanced life; fit, energized, and freshly manicured.

5 Tips for a Positive 2015

Our New Years resolutions pretty much always have something to do with our outward appearance.

New Years Resolutions are hard to keep up. Read how a founder stuck with one every day

This year, try and focus on changing yourself from the inside out.

2014 resolutions guide

Our thoughts are very powerful. We are in charge of what we believe and how we handle everyday situations.

Agreed!

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.

Wake up thanking the universe for your life and another beautiful day. Thank the universe for every lesson you learn, for every teacher that walks in and out of your life, for everything you have and ever will have.

Positivity is a powerful tool. The more positive we become, the more positivity we will attract.

Every positive thought propels you in the right direction.

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!

My Top Ten Holiday Gifts for Any Fitness Enthusiast

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

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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.  

4. Sparkly Soul Headbands

No slipping and no headaches!

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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.

HRM chest strap, USB stick and foot pod

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

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9. Fitletic Neoprene Single Pouch

Fits comfortably around the waist and holds everything from cell phones, to keys. Perfect for a runner or cycler!

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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.

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Happy Shopping! Stay Fit!  xo

 

What I’m Into Today

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!

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Homemade Lentil Soup with chopped veggies, diced tomatoes, brown rice and spices. So simple.

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Raw Jicama Fries. 

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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.

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 This Shirt from Target. “I Don’t Sweat. I Sparkle”

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Raw Organic Cacao Truffles. Bonus fact..$2.00 at Marshall’s. High five!

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And Green Tea in a Red Cup

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Stay FIT xo

Have a Mindful Thanksgiving.

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.

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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.

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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? 

Relax.

-> 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.

Be mindful. 

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.

Be mindful.

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 mindful. 

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.