What cancer CANNOT do...

What cancer CANNOT do.

~It cannot cripple LOVE

~It cannot shatter HOPE

~It cannot corrode FAITH

~it cannot destroy PEACE

~It cannot kill FRIENDSHIP 

~It cannot suppress MEMORIES 

~It cannot silence COURAGE 

~It cannot invade THE SOUL

~It cannot steal ETERNAL LIFE

~It cannot conquer THE SPIRIT

#WednesdayWisdom shoutout goes to my amazing husband! He's got that "I'm kicking cancers ass and winning attitude/wisdom". I couldn't be more proud of him. You know he was given a year and a half to live, right??? The cancer he still has (they weren't able to get it all), shockingly has not started grow yet... I say yet... Because unfortunately it will start grow.. We just don't know when. The doctors said usually within 2 to 3 years.... Well it's been over 6!! He defeats all odds! He is my hero!

How does he do it?

1. He does NOT let #cancer define him. The term "cancer survivor" does not apply to him. He does not just "survive" he "lives".
2. He wakes up every single morning with the most incredible attitude! It's not that he doesn't think about having cancer everyday, but he chooses to make it a great day!
3. When he is having an off day (forgets why he's in a certain room or what he's supposed to be doing or puts toothpaste in his hair instead of hair gel...happens a lot)...he laughs.
4. He eats healthy (80% of the time) and works out.
5. And most importanty...He laughs out loud EVERYDAY (sometimes all day).

Join our LIVING with cancer group today.  It's for anyone with cancer, care takers, or if you have been affected by cancer in someway.  It's a positive group so we can uplift, support, encourage, and motivate one another!  Click HERE to join!  We share our story and journey - and want to hear from you!

Love handles WOD for #girlieboss

Have you ever added a kettle bell to your workout routine?? It's one of my favorites!! Are you working out, #girlieboss?  Studies (multiple of them) have proven that working out makes you feel happier and more of a #girlieboss -- so why wouldn't you??? 

Here's a workout for you. You can google images of kettle bell workouts or check out different circuits on my Pinterest. That way you can make sure you have proper form. And, be sure to connect with me on Facebook if you have questions!

1. SQUATS - 20 reps
Hold the kettle bell close to your chest, bend at the knees, hold and then rise up.

2. LUNGES - 20 reps
Hold the kettle bell in your left hand and lunge back with your right leg. Make sure your front knee does not come past your toes. 20 reps. Repeat on the other side.

3. PULL UPS - 20 reps
Place the kettle bell on the floor, squat down and pick it up with both hands. Stand up straight and then lift the kettle bell up to your chin. Lower the kettle bell down to your waist, and squat to the ground. That's 1 rep.

ARM SWINGS - 20 reps
Hold the kettle bell with both hands out in front at arms length. Swing the kettle bell down between your legs. Swing the kettle bell back up to the starting position. Repeat.

***You can google images of kettle bell workouts or check out different circuits on Pinterest. That way you can make sure you have proper form.  And, if you have any questions - please connect with me on Facebook!

#MondayMotivation - don't QUIT

When you're dripping sweat, your heart is pounding, and your legs are on fire, finishing a workout is tough. Whether it's trucking through that last mile, squeezing in that last rep, or staying in that yoga pose for 10 more seconds, we've all been there.  Or, let's face it -- sometimes it is just getting off the couch on a Monday to get motivated to do it!  Here rae my top tips for pushing yourself and NOT quitting!   Do you have anything to add or struggle with this?  Connect with me on Facebook - I'd love to hear from you! 
1⃣ PUMP UP THE JAMS 
Research shows that music motivates you to work out harder and for longer. Have a go to emergency playlist/song to get you through the end of your workout. The song, Lose Yourself by Eminem, gets me through the last 5 minutes... It actually pushes me to go further.

2⃣ HAVE A FITNESS MANTRA
It doesn't matter if it's a Gandhi quote or Snoop Dogg lyric – pick a phrase to tell yourself when you feel like giving up... Use the phrase with a personal connection that you know will light a fire under your butt.

3⃣ NEGOTIATE WITH YOURSELF
Make a deal with yourself that when you finish your work out, you can have a reward. Visualizing that post workout prize helps you to take yourself out of the present tense for a moment and make the last rep a mile seem worth it. P.S. Don't make the reward food related... Unless it's a healthy treat.

4⃣ REMEMBER THE GOOD TIMES
When you feel like you're ready to quit, tell yourself, "I've been through this before and I've overcome it before." Maintaining a positive attitude through the end of your workout will hope you want to come back for more.

5⃣ SEE YOUR RESULTS
Imagining yourself accomplishing your goal can help you push through a mental roadblock. When you're stuck at mile three, visualize how you look after mile six. You have to build to see it in order to be able to do it.

How to choose happiness...

Are you feeling stressed and worn down this time of year? Sometimes in the midst of the winter blahs (at least in Michigan! ;) , it can be tough to feel brighter, cheerier, and in a better mood.

Remember this, YOU are enough. Not the gifts or the food you prepare. Love your family and friends - cherish them. They love YOU not your gift or your food.

10 ways happy people choose happiness:

1. Be the best that YOU can be. Don't compare yourself to anyone else.

2. Be around like-minded people. Those that support you for being YOU.

3. Focus on what you have - not what you don't. Appreciate the many things you do have! There is value in gratefulness!

4. Have a good attitude. Life is a journey, every moment is a gift. Enjoy it.

5. Smile often. A genuine smile makes you feel better and those around you!

6. Take care of your body. Studies show physical exercise give you a higher sense of self worth and accomplishment!

7. Be honest. Don't cheat. Be faithful. Be kind. Do the right thing!

8. Help others if you are able. Care about people! If you make a positive impact on others life; you will feel that positivity back on you!

9. Let go when you should. Be strong for yourself. Decide what is best for you and do it!

10. Embrace the next step in your life. You can hold on to the past or you can create your happiness for today!

What will you choose? Who will you choose to be?  Have questions or need help?  Connect with me on Facebook!

Why you need to eat breakfast!

Let's talk about breakfast. I ❤️ breakfast!! How many of you eat breakfast? 
Studies show that eating a HEALTHY breakfast (as opposed to the kinds that include donuts ) is linked to many health benefits, including weight loss. You may have heard the weight loss tip before but how about the others?

Did you know:
1. Eating breakfast can lower your risk of type 2 diabetes? Very simply put, people who skip breakfast experience insulin resistance, a condition in which you need more insulin to bring your blood sugar into a normal range. Chronic insulin resistance is a major risk factor for diabetes.
2. Improved memory! Giving the nutrients that your body and brain need is important for memory. Increasing the nutrient intake provide your brain and neurotransmitters all the elements needed to properly function.
3. Heart health. Studies show that those who skip breakfast have a higher risk of a heart attack or coronary disease! Experts say that not eating breakfast will lead to a greater chance of eating MORE calories later which can not only spike your blood sugar but clog your arteries.
4. Lose weight! If you skip breakfast, your body is in starvation mode - and conserves your calories, storing them instead of allowing them to burn. Eating breakfast boosts your metabolism and gets the digestion moving! "Fun" fact: sumo wrestlers typically skip breakfast for this very reason! They don't want to kick start their metabolism but rather want it stored. Who knew??

For more information on metabolism, eating clean recipes, and #girlieboss talk - connect with me on Facebook!  I have monthly free groups on metabolism boosting tips, clean recipes, and more! I'd love to have you!

What my body has taught me...

My body has taught me

I am stronger than I realize 

And more fragile than I like.

I can endure pain with courage

And be reduced to tears by a virus.

I am marvelous, miraculous, mysterious.

My body has its own deep intelligence.

I carry my memories in my cells.

I am constantly being born anew.

I hold tight to fear and resistance.

I breathe deeply, and let go.

My legs will carry me farther than I think I can walk.

My heart will keep beating even when it's broken.

My mouth will kiss, laugh, drink tea and eat chocolate.

My skin will shiver with pleasure.

My bones will tell the weather.

My feet will find the path.

My hands will soothe a crying child.

And write a story that will make you cry.

And pour you a glass of wine.

And brush your hair.

And stroke your cheek.

And hold your hand.

My body will chop wood.

And carry water.

My body understands the wisdom of rest.

The beauty of stillness.

The power of touch.

The importance of dance.

And that there is only this. Here. Now.

My body understands joy, delight and play.

My body knows what I'm hungry for.

My body has taught me to pay attention to my desires.

To listen to my gut.

To trust my appetites.

My body has taught me I am human.

I am here.

I am beautiful.

I am powerful.

I am brave.

I am scared.

I am alive.

And I am grateful.
~Marianne Elliot

10 things you can immediately do to LOVE yourself!

Stop not with the self-hate, self-doubt, and self-sabotage!  You can INSTANTLY start to love your body today with these easy tips!  As always, connect with me on Facebook if you have questions or would like to say hi! 

1⃣ CHOOSE TO STOP: Stop focusing on parts of your body you aren't happy with, stop obsessing over eating the right things, and stop obsessing over jiggly bits. Just stop.

2⃣ YOU ARE NOT A NUMBER: It's time to forget the number on clothing and wear items that fit properly. It shouldn't matter the size it is, but how the clothes fits and make you feel while wearing them.

3⃣ BE NICE TO YOURSELF: Use kind words with yourself daily, taking a moment to look in the mirror and tell yourself how beautiful you are – especially straight out of the shower, first thing in the morning, naked.

4⃣ MOVE YOUR BODY: A body in motion is a happy body. Be proud and thankful that your body has the ability to run, dance, and jump. Some aren't so lucky.

5⃣ THINK FROM THE INSIDE: Your body is an amazing thing and is made up of so many working parts to create your special self. No one else is like you. Take a moment to feel – and appreciate – your whole self.

6⃣ GET RID OF NEGATIVITY: Become aware of your negative feelings and think about where they come from. Do you feel unworthy? Overcome negativity isn't easy but taking it one day at a time leads to success.

7⃣ GET SUPPORT: Buddy up with a friend and make it your dual duty to offer support and love when needed. It helps knowing someone is there for you.

8⃣ STOP COMPARING: for every person you compare yourself to there's someone comparing themselves to you.

9⃣ SURROUND YOURSELF: Spend time with people you like, environments that encourage and support you, and sounds and smells that you love. If you're happy with what's happening around you you will instantly feel pretty good about yourself too.

🔟 FIGURE IT OUT: When you're feeling frustrated about your body, figure out what the real problem is. And it's okay to have a bad day every once in a while, but don't wallow. Sometimes a bad night, I have a lunch, or just an off conversation to make you feel insecure. Figure it out and let it go.

Heart health -- part two!

As promised, today's blog is the follow up to yesterdays!  PART TWO!  It is the second part - the last two tips - of my heart health information!!  Again, if you have questions - please connect with me on Facebook if you have any questions or need help with any of my tips!

3.  FOOD

The way to eat optimally for your heart hasn’t changed in hundreds of years.  The tried-and-true classics are still your best choices:

15 foods that are good for your heart

• Eat fish high in omega-3s, such as salmon, tuna, mackerel, herring and trout.

• A handful of healthy nuts such as almonds or walnuts will satisfy your hunger and help your heart.

• Berries are chock full of heart-healthy phytonutrients and soluble fiber. Try blueberries, strawberries, cranberries or raspberries in cereal or yogurt.

• Flaxseeds contain omega-3 fatty acids, fiber and phytoestogens to boost heart health. Take them in ground or milled form to reap the greatest benefit.

• Oatmeal: the comfort-food nutrient powerhouse.

• Dark beans,such as kidney or black beans, are high in fiber, B-vitamins, minerals and other good stuff. Veggie chili, anyone?

• Try marinated tofu in a stir-fry with fresh veggies for a heart-healthy lunch or dinner.

• Red, yellow and orange veggies such as carrots, sweet potatoes, red peppers and acorn squash are packed with carotenoids, fiber and vitamins to help your heart.

• Popeye was right – spinach packs a punch! Use it in sandwiches and salads instead of lettuce.

• Fruits such as oranges, cantaloupes and papaya are rich in beta-carotene, potassium, magnesium and fiber.

• Tender, sweet asparagus is filled with mighty nutrients such as beta-carotene, folate and fiber, and only provide 25 calories per cup, or 5 calories per large spear.

• Tomatoes – even sun-dried varieties in winter months – provide lycopene, vitamin C and alpha- and beta-carotene.

• Dark chocolate is good for your heart health, but just be sure that it’s at least 70 percent cocoa.

• Crisp, fresh broccoli florets dipped in hummus are a terrific heart-healthy snack with a whopping list of nutrients, including vitamins C and E, potassium, folate, calcium and fiber.

• Drizzle some olive oil. There’s a reason for all of the fuss over olive oil – it’s good for your heart. According to a Portuguese study, one of the major antioxidants in this Mediterranean crop, DHPEA-EDA, was found to protect red blood cells from damage. Cellular destruction is partly responsible for heart disease, heart attacks and stroke, and red blood cells are particularly susceptible to oxidative damage because they are the body's oxygen carriers. To protect your precious heart, break out the extra virgin olive oil. The DHPEA-EDA in there can comprise up to half of the total antioxidant component of the oil. If you’re cooking with olive oil, just be sure to heat it below its smoke point: 310° F for extra virgin olive oil and 375° F for virgin olive oil. Higher heat can cause the oil to break down into free radicals, which only contribute to more cell damage. Or simply drizzle some on whole wheat pasta or use it for a tasty salad vinaigrette.

• ***BONUS 16: (it isn't a food, so it's a true bonus) A 4-ounce glass of red wine (up to two for men and one for women per day) can help improve good (HDL) cholesterol levels.

4. STRESS

Stress happens! The problem is not the circumstances that cause stress as much as how we respond.

Fruits and vegetables

Whole grains, like brown rice and other unrefined carbs

Nuts, seeds, and legumes, such as chickpeas and lima beans

Don’t offset the benefits of these foods by frying them or smothering them in butter or cheese. That will raise your “bad” (LDL) cholesterol that clogs your arteries. What about meat? You can still have some, but limit how much and avoid fatty cuts. Too much “bad” cholesterol can clog the heart and arteries with dangerous plaque. It mostly comes from saturated and trans fats, found in red meat, full-fat dairy products, and fried or processed foods. So cut back on these products and cut out trans fats completely (check ingredients lists for anything that says “hydrogenated” or “partially hydrogenated” -- those are trans fats). We don’t have solid evidence that vegans live longer than vegetarians, or that vegetarians live longer than meat-eaters. But we do know that eating low levels of red meat and high levels of lean meats and fish is a way to optimize your heart health. 

Your heart works best when it runs on clean fuel. That means lots of whole, plant-based foods (like fruits, vegetables, nuts, and seeds) and fewer refined or processed foods (like white bread, pasta, crackers, and cookies). One of the fastest ways to clean up your diet is to cut out sugary beverages like soda and fruit juice, which lacks the fiber that’s in actual fruit. 

Adults should get a cholesterol blood test at least every 5 years. Your doctor should consider your other risk factors for heart disease when deciding what your goals should be.

​

My favorite recipes:

Follow me on Pinterest to get my favorite tried-n-true recipes that are also family favorites!  You can find me on Pinterest here.  And, as you know, Shakeology is what helped me lose my weight and keep it off for over 6 years. It is filled with over 70 superfoods and is all natural.  It is an amazing product; filled with protein, fiber, and everything heart healthy.  You can learn more about it here.

When we’re under pressure, our body ramps up adrenaline, which can overwork our hearts. One way to help is to hop on the treadmill or roll out your yoga mat. Exercise trains your body how to handle stress.

If stress gets to be too much, talk to someone, whether it’s a trusted friend or a professional counselor.

More research is needed to determine how stress contributes to heart disease — the leading killer of Americans. But stress may affect behaviors and factors that increase heart disease risk: high blood pressure and cholesterol levels, smoking, physical inactivity and overeating. Some people may choose to drink too much alcohol or smoke cigarettes to “manage” their chronic stress, however these habits can increase blood pressure and may damage artery walls.

And your body's response to stress may be a headache, back strain, or stomach pains. Stress can also zap your energy, wreak havoc on your sleep and make you feel cranky, forgetful and out of control. A stressful situation sets off a chain of events. Your body releases adrenaline, a hormone that temporarily causes your breathing and heart rate to speed up and your blood pressure to rise. These reactions prepare you to deal with the situation — the "fight or flight" response. When stress is constant, your body remains in high gear off and on for days or weeks at a time. Although the link between stress and heart disease isn’t clear, chronic stress may cause some people to drink too much alcohol which can increase your blood pressure and may damage the artery walls.

I hope that you enjoyed this information!  I am so thankful that you took the time to learn more about our heart health!  As always, please connect with me on Facebook if you have any questions!  I love hearing from you!  

'Cuz I'm all about them weights...

Ladies, get your lift on!!  It's no secret that I LOVE to lift weights!  Yes, there is nothing like a good cardio burn (did you see my post about running yesterday?)...but my absolute FAVORITE workout involves weights!  There is nothing like lifting and feeling like you can conquer the world! 😤😤😤
You won't get big and bulky and you won't turn into a she-hulk. But you will gain confidence, self-esteem and a bangin body!
1⃣ You'll burn more body fat, and boost metabolism.
2⃣ You'll have stronger bones, and reduce your risk of osteoporosis.
3⃣ You'll burn more calories.
4⃣ You'll have higher self esteem, and feel empowered.
5⃣ You'll reduce your risk of heart disease.
6⃣ You'll become stronger, and gave better endurance.
7⃣ You'll refuse risk of injury.
8⃣ You'll have more energy.
9⃣ You'll slim down.
🔟You'll feel happier, and feel more confident.
Message me if you want to know my favorite at home workouts -- but an easy one with no weights required is posted below (because you CAN work your muscles without using weights -- your body is a powerful tool and you can use that, too!!!)

 Let's get those arms ready for tank top season (which IS coming!)

10 burpees
10 bench presses
10 tricep dips
10 bicep curls
50 jumping jacks
10 mountain climbers
10 chair dips
:30 second plank

-repeat 5 times

👊