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 👯

#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.

Oh, I thought you said "RUM".....not run!

There are friendships that have been forged by dedication and the pain of defeat. And by accomplishment through mud and sweat and by laughter and tears. Friends who have seen each other when we look our worst and when we look our best. When we feel like we could collapse and when we celebrate our biggest victory. Friends who encourage us when we want to stop but stick with us when we are about to fall. Friends who run besides us not just for the races but in life every single day. 

These are the types of friendships that don't fade with time or dwindle with distance. These are running buddies.

Running is an incredible workout!  It's free, versitile, and is a great way for you to spend time with YOU and listen to your favorite music/podcast/book.  Between the beautiful scenery of where you run may take you, an incredible play list, and time to focus on me, I sometimes feel like I could run forever!!! Do you like to run? Do you have a running buddy or someone who you can start this journey with?  What route or location makes you feel like you can run forever?  Or do you struggle with running and just can't get into the routine of it?  Try these 5 tips to help you!!  As always, if you have any questions or would like more information - connect with me on Facebook!  I would love to hear from you!  Be sure to read on and catch my tips for new runners and the incredible benefits of running!!!  Read on...

5 tips for new runners 

1. Don't compare. Your pace and ability will not and should not be compared to anyone else's! Compare yourself only to yourself and how you ran last week/month/yesterday. 

2. Pick different routes. Although you may love the view around the nearby lake, you will keep things interesting (and challenge muscles) if you choose new routes with different hills and turns. 

3. Pay attention to your body. Side ache? Back ache? Head ache? Make sure you are properly breathing while you run. Stretch after your run. Maybe you need new shoes? Are you dehydrated?

4. Don't wear a watch. Don't give yourself a time to beat or even a time to return! Get out and enjoy!

5. Don't push yourself too hard. Remember, you are new to this and everything takes time and practice!

Why am I so passionate about running???  

There’s a raft of scientific evidence that proves that regular exercise (150 minutes per week, which is about 30 minutes five times per week)—and running in particular—has health benefits that extend well beyond any pill a doctor could prescribe. Studies have shown that running can help prevent obesity, type 2 diabetes, heart disease, high blood pressure, stroke, some cancers, and a host of other unpleasant conditions. What’s more, scientists have shown that running also vastly improves the quality of your emotional and mental life, and even helps you live longer. Here’s how:

1. Running makes you happier.

If you’ve been working out regularly, you’ve already discovered it: No matter how good or bad you feel at any given moment, exercise will make you feel better. And it goes beyond just the “runner’s high”— researchers found that even a single bout of exercise—30 minutes of walking on a treadmill—could instantly lift the mood of someone suffering from a major depressive order. 

And even on those days when you have to force yourself out the door, exercise still protects you against anxiety and depression, studies have shown. Different studies prove that just 30 minutes of running during the week for three weeks boosted sleep quality, mood, and concentration during the day. 

2. Running helps you get fit.

You know that exercises burns calories while you’re working out. The bonus is that when you exercise, the burn continues after you stop. Studies have shown that regular exercise boosts “afterburn”—that is, the number of calories you burn after exercise. That’s kind of like getting a paycheck even after you retire.

And you don’t have to be sprinting at the speed of sound to get this benefit. This happens when you’re exercising at an intensity that’s about 70 percent of VO2 max. (That’s a little faster than your easy pace, which is totally manageable!!)

3. Running strengthens your knees (and your other joints and bones, too).

It’s long been known that running increases bone mass, and even helps stem age-related bone loss. But chances are, you’ve had family, friends, and strangers warn you that “running is bad for your knees.” Well, science has proven that it’s not. In fact, studies show that running improves knee health!!

4. Running will keep you sharper, even as you age.

Worried about “losing it” as you get older? Working out regularly will help you stay “with it.” A 2012 study concluded that the evidence is insurmountable that regular exercise helps defeat age-related mental decline, particularly functions like task switching, selective attention, and working memory.  

Studies consistently found that fitter older adults scored better in mental tests than their unfit peers. What’s more, in stroke patients, regular exercise improves memory, language, thinking, and judgment problems by almost 50 percent. The research team found “significant improvements” in overall brain function at the conclusion of the program, with the most improvement in attention, concentration, planning, and organizing. 

5. Running adds years to your life.

Even if you meet just the minimum of amount of physical activity—(30 minutes, five times per week), you’ll live longer. Studies show that when different types of people started exercising, they lived longer. Smokers added 4.1 years to their lives; nonsmokers gained three years. Even if you’re still smoking, you’ll get 2.6 more years. Cancer survivors extended their lives by 5.3 years. Those with heart disease gained 4.3 years. 

6. Strengthen that core.

A strong core improves posture, strengthens limbs, and helps make everyday activities a breeze. And whether you feel it or not, running engages your midsection, strengthening those all-important muscles. Bonus: A solid core can improve performance. 

7. Sleep better.

Runners tend to adapt to set sleeping routines in order to keep performance high. Even better: Running encourages higher quality sleep, which translates into better zzzs all night long. 

#ThankfulThursday

Thankful Thursday!! I am so grateful for my workout partner! Today especially, I needed a little kick in my booty...and she always provides it! Who is your workout buddy? Do you have one?? Be sure to Tag & Thank your workout buddy! 

Why you love your workout partner:

1. You'll Actually Show Up! Half the battle in a workout can be just getting there! Having an accountability partner will guarantee you show up! 

2. You'll Work Harder! It's proven that when you work out with someone, you are more likely to push yourself harder! The motivation and even competition with another person will kick up your workout!

3. You'll Score a Free Therapy session! Not only do you get a workout but you can talk and vent and laugh with a good friend! That's a priceless bonus!

4. You'll Learn New Tricks. Having another person to workout with means two brains versus one! Tired of boring bicep curls? Your friend may have a different move that works your biceps in a new way! Or, you can't master that Piyo flip? Your friend can help you dissect the move! 

5. You'll Burn More Calories. In fact, you'll burn, on average, 41 more calories per session exercising with your plus one than you would solo, studies prove.

Not to mention, it is just more FUN!  Why go thru a workout alone when you have someone by your side cheering you on and supporting you?  You can grab a cup of coffee after your workout and plan your next gym sesh or just catch up, too.  It's good for the body AND soul!  

**As always, you can connect with me on Facebook -- speaking of which, I am doing a FREE 5 day clean eating ROCK your CROCK POT challenge there starting February 3rd.   You should grab your workout buddy and join in the fun!  CLICK HERE to check it out!