Breath in....breath out...repeat

Today's fitness tip doesn't really require any physical intense movement!! It's all about BREATHING! Read on...and if you have any questions, you can connect with me (and join my FREE ongoing accountability group) HERE.
Did you just crushed your workout!?? Catch your breath then try this lung workout!! OR maybe you are stuck in traffic OR you are sitting at your desk on a conference call. No matter where you are or what you just did...take 3-5 minutes and breathe. But not just any breath, do deep breathing -- where you fill your belly and expand your diaphragm downwards. This is one of the most powerful exercises that you can do to activate your lymph system which helps detoxify your body!!

Deep breathing has also been proven to do all of these:
Releases Tension

Relaxes the Mind/Body and Bringing Clarity

Relieves Emotional Problems

Relieves Pain.

Massages Your Organs

Increases Muscle

Strengthens the Immune System

Improves Posture

Improves Quality of the Blood

Increases Digestion and
Assimilation of food

Improves the Nervous System

Strengthen the Lungs

Breathing makes the Heart Stronger.

Assists in Weight Control.

Boosts Energy levels and Improves Stamina

Improves Cellular Regeneration

Elevates Moods

#TuesdayTransformation

The grass isn't greener on the other side... The grass is greener where you water it. 
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There was a time where I forget to take care of me... I was overweight, lacking confidence, and wasn't living life to the fullest! Can you relate?
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I woke up one day and realized I deserved more!! I started to take care of ME!! I started working out, eating healthy, started doing things to make me happier and more confident each and every day! I am a NEW person today!!
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Now I'm on a mission to find that girl that used to be me!! To show her that she can CHANGE her story, love her body, and really love life.❤️
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If you can relate to any of this, and want to find out exactly how I was able to transform my life message me!!
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Life is happening NOW!! Why not make it the best?!?
Need help? Join my FREE podsquad for personal development!  CLICK to join or message me for details! 

I give up.

Health and fitness is not just physical. The mental aspect is just as important. Here is my challenge for YOU! 7 things to give up this week - one for each day. I give up.  Do you?  If you need help, message me for motivation and accountability!

1- doubting yourself
2- negative thinking
3- fear of failure
4- criticizing yourself
5- negative self talk
6- procrastination
7- fear of success

Be that girl, #girlieboss

Be the girl who smiles politely when people look at her😊. Be the girl that says the positive thing when everyone else is complaining👊🏻. Be the girl that gives advice from the heart❤️. Be the girl the tips generously👏🏻.
Be that girl🙋🏻! Can I get an AMEN!
#WinedayWednesday #Wednesday #Motivation #girlieboss

One piece of advice...

In the spirit of Spring...and trees that will be blooming soon...have a happy Tuesday! 😃🌲

Advice that I learned from a tree:

Stand tall and proud
Go out on a limb
Sink into your roots
Enjoy your natural beauty
Drink plenty of water
Turn towards the sun
Enjoy the view

Connect with me on Facebook, #girlieboss 

#MondayMotivation = personal development

Do you read any daily inspirational quotes or books? You should. It’s your inspiration that drives the process and sets the tone of your week, your attitude, your work, and YOU.
The greater takeaway of inspiring yourself? You are providing yourself with a vibrant attitude. One that runs throughout all that you are involved in. You are providing yourself with; building positive thoughts, reinforcing amazing ideas, giving yourself accountability, providing strength and an eagerness towards your life!!!! Encourage and motivate yourself. Be the best version of yourself.
#MondayMotivation:
Keep your thoughts positive because your thoughts become your words.
Keep your words positive because your words become your behavior
Keep your behavior positive because your behavior becomes your habits.
Keep your habits positive because your habits become your values.
Keep your values positive because your values become your destiny.

I listen to personal development (it's typically easier than reading for me) EVERY day!  If you are looking to add personal development into your routine, join my PodSquad for Personal Development group!  It's FREE and I'd love to have you!   CLICK here to join!

Who is cheating this weekend?

It's Friday - and it's St. Patty's day...let's be real here.  I live by the 80/20 rule...meaning, I'm on my health track for 80% of the time and I allow myself "cheats" about 20% of the time.  Sometimes it's more like 70/30 and other times, it is more like 90/10.  Point is; I LOVE being healthy and eating healthy.  I feel better.  I actually prefer healthy foods and options.  BUT, sometimes, I may have too much wine, chips and salsa, etc.  Here is the deal for today, for any Friday, any holiday, or any cheat times:

One cheat meal won't make you fat, just like one clean meal won't make you lean. You've got to practice self-discipline to have more "on" days than "off". The key is to find your healthy moderation, enjoy your life and meet your goals. You CAN have both.

1. NO GUILT. Savor it. Enjoy it. if you allow yourself to feel guilty, you're missing the point.

2. PLAN YOUR CHEAT MEAL. They should not bea spur of the moment decision.

3. DON'T FORGET EVERYTHING YOU KNOW ABOUT PORTION CONTROL. A cheap meal should not be a license to binge.

4. LIMIT YOUR CHEAT MEALS to two times a week.

5. MOVE ON. Don't allow a cheap meal to be a trigger to more bed eating. Do it, love every second of it, and move on.

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!

You are a badass, #girlieboss!

10 things you can do TODAY to instantly LOVE your body!  

Try these 10 easy tips to remind yourself that you are amazing!  That YOU are a #girlieboss.  That you are beautiful.  

“You are perfect. To think anything less is as pointless as a river thinking that it’s got too many curves or that it moves too slowly or that its rapids are too rapid. Says who? You’re on a journey with no defined beginning, middle or end. There are no wrong twists and turns. There is just being. And your job is to be as you as you can be. This is why you’re here. To shy away from who you truly are would leave the world you-less. You are the only you there is and ever will be. I repeat, you are the only you there is and ever will be. Do not deny the world its one and only chance to bask in your brilliance.” 

― Jen Sincero, You Are a Badass

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.

Need help with these?  Connect with me on Facebook today!

What exactly is a #girlieboss?

Hi fellow Girlieboss!

Let's break this down....what is a girlieboss?  

A Girlieboss is in charge of her own life. She gets what she wants because she works for it.
As a girlieboss, you take control and accept responsibility. You are a fighter. You know when to throw punches and when to roll with them. Sometimes you break the rules; sometimes you follow them. But it's always on your own terms. You know where you are going but can't do it without having some fun along the way. You value honesty or perfection. You ask questions. You take your life seriously but you don't take yourself too seriously. You are going to take over the world and change it in the process. You are a bad ass.

The rules are simple for us girliebosses!  I have them narrowed down to 12 but if you think that there should be more added -- connect with me on Facebook!   I love hearing from my girliebosses! Let's start off with our girlieboss rules:

12 #GIRLIEBOSS RULES 

1. If it feels wrong, don't do it!
2. Say exactly what you mean
3. Don't be a people pleaser
4. Trust your instincts
5. Never speak bad about yourself
6. Never give up on your dreams
7. Don't be afraid to say no
8. Don't be afraid to say yes
9. Be kind to yourself
10. Let go of what you can't control
11. Stay away from drama and negativity
12. LOVE

13,  DREAM

Are you chasing your dreams?  In your high heels, of course!  Or, a close second, your gym shoes. ;) Every morning you have 2 choices. Which one do you choose?

1. Continue to sleep with your dreams.

OR

2. Wake up and chase them!

If you don't make the time to work on creating the life you want, you're eventually going to be forced to spend a lot of time dealing with the life you don't want.  Design your life!  I designed mine over 5 years ago...and I am proud to say that I am living the #girlieboss lifestyle that I chased!!!

What is my story?

I love fitness and I absolutely have a passion for helping others in their journey!  

Many people think that I've always been in shape and have had this passion for fitness! That's not true!  It's only been since 2008 that I really started to get serious with my own fitness journey and made the changes that finally gave me results.  I thought Twizzlers (a fat free candy, after all!) and working out at 50% was 'enough'.   But, I had a BIG wake up call when I saw a picture of myself!! It was time to make a serious change! I became a Beachbody Coach, started to work out SERIOUSLY (100% for every workout and added the important aspect of lifting weights) and I changed my diet. I now drink Shakeology and eat 5 to 6 small meals (about 300-350 calories each) a day.  But my changes from coaching were not just physical - they were mental.  I gained confidence (not because of the physical changes, although that certainly was nice) because working out gave me mental strength! I started to believe in myself.  I started to realize just how powerful I was; physically and mentally - and that is an empowering feeling!

Not only did I start to see changes -- but  others saw changes in me, too!  I smiled more, laughed more, and became more confident in the person I am!   I was cruising thru 2008 on a girlieboss dream! Until, in September of 2009 my world came crashing upside down. We discovered my husband had a brain tumor. It was a grim prognosis in the beginning… they told him he may only have a year and a half. They removed the tumor successfully and it ended up being a grade 2 instead of the grade 3 or 4 like they were suspecting. So thank the Lord we were given TIME!  So here we are many years later and he is doing fantastic!!

When you have a life changing moment like that, it really opens your eyes to what’s important! Follow your dreams! Life is so precious, we have NO idea what the future holds for us so GO BIG, DO MORE and of course, DON’T SWEAT THE SMALL STUFF!!  And my girlieboss mantra was born.  I knew I was a girlieboss along - but I found the power to believe it. And after our life was changed - I knew that I needed to share this message with YOU!

SO,

Stop being unhappy with yourself, you are perfect.

Stop wishing you looked like someone else or wishing people liked you as much as they like someone else.

Stop trying to get attention from those who hurt you.

Stop hating your body, your face, your personality, your quirks, love them.

Without those things you wouldn't be you and why would you want to be anyone else?

Be confident with who you are.

Smile - it'll draw people in.

If anyone hates on you because you are happy with yourself then you stick your middle finger in the air and say screw it.

My happiness will not depend on others anymore.

I'm happy because I love who I am.

I love my flaws.

I love my imperfections.

They make me and ME is pretty amazing.

And don't you forget it!  You are a Girlieboss!  And you are AMAZING. Repeat after me:  This is our girlieboss mantra: 

I believe anything is possible
I see opportunity when others see impossibility.
I take risks.
I am focused.
I hustle.
I know that nothing is unrealistic.
I feel overwhelming love.
I embrace my childklike wonder and curiosity
I take flying leaps into the unknown
I contribute to something bigger than myself.
I create.
I learn.
I grow.
I do.
I believe it's never too late to start living a dream.

If you haven't already, I'd love to connect with you and hear from you!  Are we friends on Facebook already?  If not, find me there - send me a friend request and share your girlieboss story with me!!!