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Hitting Pause

Happy Friyay, cheers to the weekend! I hope that everyone has had a great week! After a very busy few months and an extremely busy past week, I had to hit the pause button. This week I needed to disconnect and give my full focus to the person who cheers me on, and encourages me to be the best I can be. The person who has been so understanding of the very many emails that need to be checked, and…

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Life Update

Hey y’all and happy Monday! It has been a minute since I have been on here, but a lot of great things have been happening. I hope everyone’s 2019 has been off to a great start and that if you made any resolutions or goals, you’ve been able to stick to them!

Have you ever felt like nothing goes your way? That no matter how many things you do right and by the books, that something still goes wrong?…

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Cold Buster

Happy Tuesday y’all! With cold and flu season in full effect, I️ wanted to share a remedy that has helped me when I️ start feeling bad. This natural and powerful concoction is sure to open your sinuses and help boost your immune system!

For this immune boosting shot, you will need: ground cayenne pepper, turmeric powder, ginger powder and apple cider vinegar.

Directions:

In a cup add:

-1 tbsp…

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Three ways to Stress Less

Hey y’all, and happy Friday! It has been a little hectic with exams, final project and studying for finals. With all of this being said, I️ wanted to share three ways on how I️ cope with stress.

Exercise always helps me when I️ am stressed. I️ workout every morning, but during the last weeks of the semester and finals my workouts become more intentional. I️ use that time to clear my head and take a break. Working out in the morning helps me get my day started, but whatever time works best for you and your schedule is just fine. Exercise increases blood flow to the brain and releases endorphins that lift your mood.

Essential oils are also a great way to alleviate stress. I️ personally love wild orange. Before an exam I️ put a few drops of wild orange under my tongue and it helps me to calm down and uplifts my mood. You can also add a few drops to your water if you don’t want to put it under your tongue. doTERRA is a great essential oil brand and where my wild orange is from. There are many essential oil brands and it is all up to your liking and preference.

The last thing that I️ use to help alleviate stress and calm down before an exam or when I️ am working on a big project, is Bath and Body Works stress relief hand sanitizer. The eucalyptus and spearmint scent helps me to slow my breathing and relax. When I️ am studying I️ use it to help calm down so that I️ don’t over look any information and it also helps me to better focus. When it comes to actually taking the exam I️ use a little before I️ go in. If I️ start to feel that I’m getting anxious and my heart rate is speeding up, I rub my nose so that I️ can get a whiff and calm myself back down.

If you have finals this week or next week, I️ wish you all the best! Finish strong, and hopefully these tips can help you!

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Are you showing up for yourself?

Hey y'all! If your week has been anything like mine, you made it to the weekend! With only two weeks left in the semester, there are a lot of final projects due and exams to study for. This past week as I drove to my normal Friday morning 7 am spin class, I kept thinking of all the things I needed to accomplish today before I babysit. I need to do my laundry, make a grocery list, study for my lab practical, work on my final projects, etc. My to do list at 6 am was already consuming me. I know this isn’t ok and that I shouldn’t let these things consume me, and that I always get everything I need done on time, but this morning was different. It wasn’t until I clipped into my bike that I realized that I needed to check that to do list at the door and show up for myself. This morning hands down was one of my best spin classes I have ever taken, and it was because I used that time to clear my head and for that 45 minutes make myself my top priority. Today I want you to take two things from this post, take the time to be present with yourself and show up and to step back and take a deep breath.

I have been taking spin classes for almost two months now. They have become a part of my weekly routine and I love it. I have never enjoyed a workout class like I do spin, and that is why it is easy to show up at 6:45 for a 7 am class. Even though I take a class two to three times a week and know, and my wonderful instructors tell me every class to check my problems or to do’s at the door, I don’t always. Sometimes I jip myself of a great workout and time to clear my head, because I neglect myself. I let the assignments and the needs of others take precedent over my wants and needs, even when I know I shouldn’t be letting that happen. So this morning I changed that. I turned my resistance up more than I usually do, I didn’t start to slow down a little when I felt that burn, and when Zen jog rolled around and it was time to do what you needed to do for yourself, I did it! I jogged out of the saddle with resistance with a clear mind, showing up for myself and taking the time to be present. And after that ride, I felt calm and that to do list wasn’t as scary as it was an hour before hand. Take the time to do the things you love and leave the stress and the worries of everyday life aside. You deserve to have time to yourself where you can reset and focus on what is really important, which is the health and well-being of you!

Step back and take a deep breath. This sounds easy, but it really isn’t. How many times have you found yourself consumed in daily work or assignments and have forgotten to walk away for a second and just breathe? I know I do, and I have to be diligent in reminding myself to do so. With three weeks left I am up to my eyeballs with exams to study for, projects and papers that need to be done. So, every thirty minutes I set a timer to look away from the computer screen or textbook, and I take five minutes to take a deep breath and collect myself. To try and not let these things take my sanity and joy, because let’s face it sometimes they do just that. Today, this weekend, net week, when things are hectic, make sure you are taking time to step back re-evaluate and breathe.

You are worthy of taking time for yourself and you deserve it. In order to get things done or take care of others, you have to always remember to take care of yourself in order to do so. Show up for yourself, make yourself feel important, and have a great week!

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Don't Wait Until January 1st!

I hope that everyone had a lovely Thanksgiving break surrounded by friends, family and food. We are officially in Christmas mode and it truly is the most wonderful time of the year. Christmas parties, gift exchanges, yummy food, treats galore and more family and friends, there is not much more one could ask for. With that being said, people start to let up on going to the gym, getting enough water during the day, and they start to restrict their calories, because they start to prepare for all of yummy holiday food and treats they know they are going to consume. This happens from Thanksgiving to December 31st and then when midnight strikes and it is officially January 1st, goals are made to go to the gym every morning and eat clean happen for about three weeks and then it’s back to step one. What if you didn’t restrict yourself over the holidays though, and you ate intuitively and didn’t binge and got in a workout or just got your body moving more than usual five days a week? You wouldn’t have to feel like crap December 31st and make these drastic changes come January 1st. In today’s post I am going to share two tips to help you have a healthier lifestyle and stop the negative binging cycles this time of year brings.

Food is not your mortal enemy! Quite the opposite really. Food is your sidekick it helps you get through the day, it keeps you fueled and energized to tackle the tasks at hand. So don’t restrict yourself to under one thousand calories a day or skip breakfast, so that you can save calories for that Christmas party you’re going to on Saturday, that’s not how it works. If you properly feed your body the nutrients it needs, you may be less prone to binge eating or drinking, and will enjoy just enough so you don’t feel like you have over done it. Your grandmas homemade sugar cookies, eggnog, or your favorite holiday treat are not going to harm you, I promise! I am sure that your grandma is more than willing to give you the recipe, or heck make them for you herself during the year if you ask. When you see these treats as a once a year kind of thing your brain goes into overload. You sit down and have two, then two turns into three, three turns into four and many more. But if you know that you can have that cookie or whatever other treat it is that you love so much not just at Christmas, you won’t want to consume it in massive quantities. You know your limit, and when you are full, listen to your body and do what makes you feel your best.

Don’t wait until the first! Today is a new day just like January 1st, so what is stopping you from starting right now? You deserve to be healthy and happy all year long and you don’t have to wait to do that at the beginning of the year. When you change your mindset from cutting and depriving yourself, to a healthy lifestyle and intuitive eating, it is easier to deal with food during the holidays. You know what you want, and how much your body can handle of that certain food item. You start to see food and your body in a more positive way and know that if you have two cookies at the Christmas party, you don’t need to feel bad about yourself or regret eating it. It is all a mind game, and you are the boss. Don’t let people push food on you if you know you are full, it’s not rude or impolite to say no if you aren’t hungry!

With all of this being said, enjoy the holiday treats and don’t feel bad after eating them. Find a good balance for yourself where you are exercising and eating intuitively like any other given day, but enjoy yourself and don’t deprive yourself of anything you really want. I believe in you and I believe that you will find a perfect balance and stay on track with your goals and lifestyle while incorporating your favorite Christmas treats!

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Travel Essentials

As Thanksgiving has past and Christmas travel will be fast approaching here are some of my travel essentials. These items, are things that I do not travel without and help me to stay on track while I am away.

I always bring a water bottle with me anywhere I go so that I am always staying hydrated. I bring my greens, so that if I am out or traveling and need to get all my greens in for the day I can. I also always bring an easy breakfast to put together that is full of nutrients, and high in protein. My Trader Joe’s unsweetened oatmeal packets, protein powder, and almond butter packets are easy to travel with and help me to avoid breakfast items high in sugar that would leave me hungry, reaching for snacks until lunch. If I do get hungry between meals, I always have a Lara Bar in my purse or backpack. This is a whole food bar with only two ingredients that also has protein and is both dairy and gluten free, a win-win for me, plus it tastes amazing! My favorite is the cashew cookie, but there isn’t a flavor I haven’t liked yet! The last two things that I always travel with, are my wireless headphones and my pur aspartame free gum. I always have my wireless headphones on me so that I can workout when I travel. I love listening to podcasts while I workout, so I never leave without them. Last but certainly not least, my pur gum. I love this gum and especially love the fact that it is free of aspartame, this is another item I never leave without, because you never know when bad breathe will strike!

A bonus tip I have for you for traveling, is when you travel check workout studios around you. Most studios, such as cycle studios give you your first ride free. This is a great way to check out new studios and get a great workout in for free!

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How I️ Pass Time while Traveling, With these Two Great Podcasts

With Thanksgiving tomorrow, a lot of you will be traveling to go see family or friends. Whether you are driving or flying or any other way you travel, podcasts are a great way to either pass time or become more knowledgeable about a specific topic. I personally had a three-and-a-half-hour drive, and listening to podcasts made that time fly by.

Two podcasts that I am loving right now, are Balanced Bites and Coffee and Kettlebells. I am all about self-development and these two help me to become more educated on topics in the health and nutrition world.

Balanced Bites

Balanced Bites is a great podcast, hosted by Diane Sanfilippo & Liz Wolfe. This podcast is easy to listen to and full of great information and advice. They talk about the importance of food and how food is medicine, mindset, goals, the latest fad diets, etc., they pretty much cover it all. Going into Thanksgiving, I think this podcast is one that will get your mind right. What I mean, is that if you are subconscious about your weight, or care what others think of you (which most of us do), this is a podcast that helps you look at health, food, nutrition, and body image in a different more positive light. After listening to one episode no matter the topic, instead of criticizing, punishing, or putting yourself down, you will feel more confident and look at food and yourself with a new appreciation.

Coffee and Kettlebells

Coffee and Kettlebells is another great podcast, hosted by Megan Kline Co-founder and COO of Burn Boot Camp. Morgan talks about nutrition, exercise, motherhood and lots more. If you are not a mom like myself, she still has a lot of really great episodes from clean eating, to the best workouts to do while traveling. There is a wide variety of super helpful tips and information that she shares through her podcast and one of my favorite episodes that I highly recommend is how to stop people pleasing. This is another podcast that will change your mindset and how you treat and view your body.

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Recalculating...


As a college student it is hard to see the light at the end of the tunnel or the final destination most days. You have three exams coming up this week, a quiz and a paper and at that point and time all you care about is making it out alive. As the end of the semester and the end of the year come to a close, I want you to think about these three things. Am I on the right path, am I taking care of myself in order to safely arrive at my destination, and am I happy? These three things at the moment might not be at the top of your priority list, but will help you to happily and safely get you to where you want to go.


Am I on the right path? I have had to ask myself this question more than once throughout college. Did I choose the right major? Am I taking the classes I need to get into graduate school? And the list goes on. It is the same as when you put in a final destination to where you are going, there are faster routes, routes that avoid tolls, etc. But it is all about finding the right path for you. A route that is a little longer might be best for one person, when a route that cuts 15 minutes off may be the best for another. Everyone’s journey is different and the paths that get you there are different as well. Do what is best for you, not what is best for those around you.


Am I taking care of myself in order to safely arrive at my destination? Are you? I know at times I have found myself breaking down, my tank nearly empty, to the point of where I have to pull over to the side to assess the damage. You can’t set out on a cross country road trip without first getting your oil changed, filling up with gas and making sure everything checks out. So why don’t we do the same when it comes to our bodies? We need to fuel or bodies with the right nutrients and to hydrate, to exercise and we need to stop to recharge and to re-assess to keep going. When we manage the up keep it is easier to keep going with minor routine maintenance along the way, than to wait until the car breaks down on the side of the road. Set aside time to recharge, refuel and recalibrate, so you don’t find yourself burning out or even worse breaking down. You get one body in this life, so it is important to take the very best care of it.


Lastly, are you happy? Does this final destination bring you joy? When you think about this final destination do you dread getting there, or are you asking every three seconds “am I there yet”? If you answered that you dread the final destination, then that path is probably not the one you’re supposed to be on and you need to recalculate. If you answered that you can’t wait to get there, then that is awesome and when you reach that final destination I hope it is everything you dreamed of and more.

The bottom line is, do what makes you happy. Your journey may not always be easy, but difficult roads often lead to beautiful destinations!


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Omelette Cups

Here is a great make ahead breakfast, to make mornings easier! These omelette cups are easy to make and delicious!


Preheat oven to: 375 degrees Fahrenheit

Prep time: 10 minutes
In a large bowl mix together:
-1 cup chopped spinach
-1/2 cup diced red onion
-1/2 bell pepper (color of your choice) finely chopped
-12 eggs
-A dash of salt
-A dash of pepper
Mix all of these ingredients together, and then line a muffin tin with baking cups. Fill baking cups by using a 1/4 measuring cup.
Cook time: 25 minutes
This recipe yields 12 omelette cups, and keeps in the refrigerator for a week. To reheat pop in the microwave for 30 seconds and there you go, a quick, delicious, and healthy breakfast! I️ hope you enjoy!


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It’s all small stuff

Happy Sunday! I hope y’all had a great weekend, and are ready to start a great week! With Thanksgiving fast approaching and all the stressors, it brings with preparation, being around family and travel. I urge you to find perspective, identify, and to eliminate your stressors so that you can enjoy Thanksgiving.

The mantra that my family had growing up that brings me perspective, is don’t sweat the small stuff, because it is all small stuff. This means that you shouldn’t let the little things in life get to you. I know that is hard most days or every day, but it is all about perspective. Things that get to you or ruin your mood or even day, could be as small as someone (your significant, other, friend, family member, etc.) humming, tapping their foot, not doing the dishes or looking at you the wrong way. These are small stressors that can be avoided if you try to be more intentional with day to day life. The little things that bring you to your breaking point, could be the little things that people miss dearly about someone, it’s all about perspective.

By identifying your small things, you can be more aware of what it is that gets you to the point of boiling over. Identifying, that someone tapping their foot is not a big deal and that if you ask them to stop nicely they probably will, or just ignore it. These small things that get to you are so microscopic, and in the grand scheme of these most likely are so microscopic they cannot even be seen with the naked eye.

After identifying your small things, you can then eliminate them. This can be as simple as going into the next room, putting headphones on, walking outside to get fresh air, or going out and exercising. Find productive ways to eliminate the stressors that you find so easily get to you.

Keeping all of these in mind going into a season of thanks, I encourage you to be intentional and to not sweat the small stuff, because it really is just all small stuff.

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It’s all small stuff

Happy Sunday! I hope y’all had a great weekend, and are ready to start a great week! With Thanksgiving fast approaching and all the stressors, it brings with preparation, being around family and travel. I urge you to find perspective, identify, and to eliminate your stressors so that you can enjoy Thanksgiving. The mantra that my family had growing up that brings me perspective, is don’t sweat…

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Smart choices

Happy hump day y’all! You are half way to the weekend!

Today I️ wanted to talk a little bit about how to make smart choices when you go out to eat. It is tempting to order a cheeseburger with a side of fries, but how will you feel after eating that and how long will that gross feeling after eating that stay with you? I️ am not saying it is bad to indulge occasionally or treat yourself, but you still want to keep healthy eating and your goals in mind when ordering.

Just as you would at home, you should still have a source of protein, fat and vegetable on your plate, so keep that in mind when looking at the menu. Healthy does not always have to be boring or bland, it all depends on where you go and if you are willing to try something new. Like my picture above, it may just look like veggies, but in there are lentils and hummus all flavorful and healthy! What you put in, is what you get out and that still rings true when you are out to eat.

Next time you go out to eat I️ want you to remember these three things. One will I️ feel bad or punish myself for the way I️ feel after eating this. Two is this going to help or hender me from meeting my goals. And three, try something new! It is easy to order the same thing everywhere you go out, but I️ encourage you to step outside of your eating comfort zone and try something new!

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No more excuses

Happy Sunday y’all! Hope everyone has had a fun and relaxing weekend, and are ready to have a great week! Today I️ was thinking back on my week and everything that I️ had going on, and thought about all the excuses I️ could have made but didn’t.

Although days and weeks get crazy, and things may get out of sorts don’t make excuses. Yeah you may have not prepped dinner and it would be easier to grab something on the way home, but that’s an excuse. An excuse to not go home and cook something, when in the long run it saves you money and is healthier than something you would grab on the go. Another excuse I️ always hear, is I’m too tired. Too tired to get out of my warm bed and get to the gym or exercise period. All excuses do, are cheat you. Cheat you of your goals and progress.

I️ have a great example of one that I️ had to overcome this week. After staying out later than usual on a Thursday night; I️ was more exhausted than usual when it came to getting ready and going to my 7 am spin class Friday morning. I️ got up and ready though and headed to spin. To my luck when I️ had gotten to my spin class, the Friday morning class had been cancelled. So I️ drove to spin all to turn right back around. Instead of going back and going back to sleep though, I️ went to the gym. I️ had planned to workout and I️ was not going to let a cancellation get in my way. I️ didn’t want to cheat myself of a good workout or the goals I️ am working towards.

That is just some food for thought as we go into a new week. Don’t make excuses, because you are stronger than them and you don’t deserve them getting in the way of your goals.

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A not so scary sweet treat!

Happy Halloween y’all! I️ hope everyone is having a great week so far! Instead of indulging in the loads of sugar that Halloween brings, I️ have a healthy pumpkin pie smoothie for you to try.

Pumpkin pie protein smoothie:

-1/2 cup of organic pumpkin purée

-1/2 frozen banana

-1/2 cup unsweetened almond milk

- Protein powder of your choice

- 1 tsp Trader Joe’s pumpkin pie spice

I️ hope y’all love this recipe as much as I️ do, and have a safe Halloween. You don’t need extra added sugar, you are already sweet enough!

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You actually CAN!

Happy Sunday y’all! I just wanted to pop on here and share a little bit about self doubt. I feel as we get towards the end of the year we lose motivation and drive. This is because we know once January 1st comes around we can just start doing “better” then. Don’t wait until January 1st, continue not tomorrow or next week but today. I say continue, because you probably have started achieving those goals but life has gotten in the way and they have been put on the back burner. Take them off the back burner and finish your year strong. Continue reading my view on self doubt and how to power through these next two months!

Self doubt can get in the way when you are on the verge of a breakthrough. It can also get in the way of the goals you set for yourself. This week, reevaluate your goals and your progress on acheieving them. There are only two full months left in the year. Make the most of those two months and conquer your goals! You CAN achieve your goals and you will, don’t let yourself or anyone else tell you otherwise. Have a great week, and good luck on accomplishing your goals!

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The struggle is real!

When we set a goal, our main focus is on the outcome. We set that goal to lose 10 pounds and get fixated on what we will look like 10 pounds lighter, not all the work that goes into losing the weight. When we do this, we set ourselves up for failure because anything worth having in life takes time. The body you dream of, it takes time! A degree, a relationship, training for a marathon, they all take time, and in the end are all worth it!

For me I️ have always struggled internally with the way I️ see myself. I️ went through a time where I️ deprived my body, cut calories and obsessively weighed myself, to try and be what I️ thought others wanted me to be. There was problem number one, “others.” Who cares what others think of you? That was something I️ struggled to overcome. I️ realized that the only way I️ was going to start being happy with myself and be happy with the number I️ saw on the scale and how I️ saw myself in the mirror, was if I️ didn’t care what others thought.

I️ started to love myself. I️ didn’t cut calories, but cut soda and added more lean meats, fruits and vegetables. I️ put away the scale and started focusing on how I️ felt. I️ pushed myself in workouts, not because I️ was punishing myself, but because I️ knew I️ could do more. These were all struggles that I️ inflicted upon myself. I️ can’t blame society or others, because I️ am in control of me. I own letting the way others look get me feeling down about myself, I own taking to heart a nasty comment someone may have said to me just to make themselves feel better. I owned all of these ways that got into my head to make me feel less about myself, and i did something about it. You get further in life when you own your mistakes or flaws and fix them. Blaming others only sets you back. Through these struggles I️ found strength, courage and resilience in myself.

It is not easy and believe me when I️ say the struggle is real both physically and mentally because it is, but you can do it! Your strength is greater than any struggle!