Find yourself: Go RUN!

Running is my therapy!!🏃🏻‍♀️ It clears my mind! I literally come back a happier person!! Doesn't working out make you happier???  If not, I can help - message me today!
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6 reasons why running keeps you healthy & happy!!
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1️⃣ Running gives you "ME" time. It's where I do a lot of my thinking & planning. I literally voice memo myself notes during my run!! 
2️⃣Running helps you process pain. You get to understand how your body works and exactly how much it can take.
3️⃣ Running is a mood booster. You've heard the "runners high"? It's true!!
4️⃣ Running makes you eat healthier. I'm always more conscious about what I eat after my workout.
5️⃣ Running builds endurance for the body and brain. Endurance is an amazing thing, because once you realize you can endure pain and keep moving, you can do anything. The mental blocks are down and everything is open to you.
6️⃣ Running creates confidence. Sometimes I'm not in the mood to workout, but I know that 1 hour workout will give me confidence & improve my whole day.

30 healthy habits that every #girlieboss should have...

30 Healthy Habits that EVERY #girlieboss should have!  As always, if you have something to add to the list, struggle with anything on the list, or just want to connect - click HERE!

1. START FRESH every single day!👊🏻
2. Understand that exercise doesn't have to be a big time commitment.🏋🏼
3. Cut back on (evil) sugar.😿
4. Use a RETINOL if you're starting to get wrinkles.🙄
5. NEVER grocery shop on an empty stomach.🙅🏻
6. STOP BEATING YOURSELF UP.🙌🏻
7. NEVER let Google diagnose you.😷
8. Learn to take constructive criticism.👌🏻
9. Count to 10 when angry.😡
10. Eat WHOLE FOODS as much as possible🍏
11. Don't skip your yearly check up!🌡
12. Don't overdo the booze.🍸
13. Don't snack if you're not hungry.🍪
14. Use SPF, and wear a hat in the sun.☀️
15. Water is your best friend. Drink up!💧
16. Safe sex, ALWAYS💑
17. Make your home a place you want to be.🏠
18. Drop loose change in the same jar everyday.💰
19. Stand up for yourself.💃🏼
20. Avoid tanning beds like the plague.🚫
21. Take medication seriously💊
22. Listen to your body.👂🏻
23. Don't skimp on sleep.💤
24. Don't do drugs...period. End of story.☠
25. Do mental health checks.💆🏻
26. Read labels on everything. 👀
27. Always wear a seatbelt, especially in a taxi.🚕
28. Check your bank account and credit card balance regularly.🏪
29. LOVE yourself!!! ❤️
30. BELIEVE in YOU!! You CAN!👊🏻
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Please feel free to share and tag your girlfriends 👯

T.G.I.F (every day!)

Become a happier person today!! Don't wait until Friday or the weekend to be happy -- you CAN make EVERY day a happier day!  Let me know if you struggle with this or have questions - I'm here to help!  Message me today!

1. WAKE UP EARLY: Go to bed at a decent hour, getting 7 or 8 hours sleep and you'll wake up feeling refreshed and ready for a new day. If you wake up earlier you are more likely to have a happier and more successful day.

2. FIND YOUR SMILE: And find it daily. Do something that makes you happy right away. Tell yourself something wonderful is going to happen and believe it.

3. SEE BEYOND IMPERFECTIONS: Happy people understand that life isn't going to be flawless. They don't judge others! They look for the good in people and even in themselves.

4. PAT YOURSELF ON THE BACK: Happy people are proud of what they do. They recognize when they accomplish something. They finish what they start and they're always try to become better.

5. GET MOVIN': Go to the gym, go for a walk, or do an at-home workout. After you get your body moving – I promise you won't regret it.

6. BECOME YOUR OWN BESTFRIEND: We can be our own worst enemy or own best friend – it's up to YOU to decide. Don't let your mind bring you down and tell you you're not happy. You deserve to find joy. Love the person in the mirror and think positively about yourself.

7. SURROUND YOURSELF WITH HAPPY PEOPLE: Be around people who uplift you and make you feel better. Did you know if you're constantly with negative people – you are more likely to become negative too? Your environment around you can make you who you are.

8. BE GRATEFUL: Don't take a day for granted. Recognize that every day is a blessing.

9. SLOW DOWN: We tend to take on too much. Give yourself a break. Don't feel like you need to do everything in one day. Do what is best for you.

10. MAKE THE BEST OUT OF EVERYTHING: We really do have choices in every situation – choose the highroad – smile, laugh and make the best of it.

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!

Calling all chocoholics!

Calling all chocoholics!!! This recipe is to die for!!!  SO good!  If you would like more recipes, health/fitenss tips, etc - be sure to connect with me on Facebook!!!

-1 1/2 cups raw cashews
-1 1/2 cup dates, pitted and roughly chopped
-1/2 cup almond butter
-1/2 cup maple syrup
-1/2 cup coconut flour
-1/2 cup unsweetened shredded coconut
-1/2 teaspoon almond extract
-1 1/2 cups dark chocolate chips
-1 1/2 tablespoons coconut oil

Grind the cashews to a very fine meal in a food processor. Add the dates, almond butter, maple syrup, coconut flour, shredded coconut, and Almond extract and pulse until you have sticky ball of dough.

Line a small sheet pan with parchment paper and press the cashew mixture out on the paper, making a rectangle 1 inch deep. Refrigerate the mixture for 6 to 8 hours, until it's firm.

Meanwhile, combine the chocolate chips and coconut oil in the stainless steel or glass bowl set over a pot of simmering water (make sure the water doesn't touch the bowl). Stir the mixture until it's just melted, remove from the heat, and pour the chocolate mixture over the cold cashew mixture.

Return the bar to the fridge and let it cool until the chocolate coating is set, at least one hour. Using the parchment, lift the bar out of the sheet pan and cut it into rectangles.

Enjoy!!!
(Recipe from Gwyneth Paltrow)

'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

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