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

Get your beauty sleep?

Do you have trouble falling asleep?? Staying asleep? Here are some great tips to help you sleep better tonight!!!  As always, message me if you have questions or just want to say hi, #girlieboss

1. Drink tea 🍵 Herbal tea can help you relax before bedtime.

2. Read a book 📖 Meander your way through a favorite book to help power down from a hectic day.

3. Put away the iPad 📱 The blue light from the tech devices tricks your mind into thinking its day, so turn off all electronic devices 30 minutes before you need to go to sleep.

4. Stretch it out 🙋🏻 Stretching relieves aches, but it can also calm you and prep you for sleep.

5. Meditate 🙏🏻 Clearing your mind allows you to drift off to sleep.

6. Hide the light 💡 Electronics, alarm clocks, street lamps - all of these can prevent deep sleep. Cover up anything that's contributing to light pollution.

7. Take a warm shower 💦 A warm bath or shower can soothe muscles; It's also great if you're suffering from a cold or allergies.

8. Exercise 🏃🏼 Expend your energy for the day with exercise, and you'll be ready to drift off to sleep as soon as you hit the hay.

9. Eat an earlier dinner 🍴 Going to sleep with a full stomach can make lying down uncomfortable. Go with an earlier, lighter dinner.

10. De-Stress - Worrying keeps you up; learn to take time to de-stress - both during the day and before bed - to clear your mind.

Healthier weekend/Healthier spring break, #girlieboss

Are you headed out for spring break or just gearing up for the weekend?  Either way, use these tips to stay healthy and on track while celebrating some time off!  If you have any questions - you can always connect with me on Facebook!  
1. DO YOUR WORKOUTS in the morning before you head out for the day.
2. SPLURGE in a healthy way.
3. Eat like you do ON THE WEEKDAYS. 
4. DON'T GO HUNGRY to a party.
5. Schedule some RELAXATION time.
6. Do something active - GET OUTSIDE!
7. Get enough SLEEP.
8. Prep for the WEEK AHEAD.
9. Don't have a LAZY SUNDAY, be productive.
10. ORDER well while ordering out.

You are sweet enough, #girlieboss

You are sweet enough!! You don't need extra sugar in your life or in your body! Sugar is highly addicting and gives you no nutritional 'bang for your buck'...try cutting down or eliminating sugar from your diet and you will notice some pretty great benefits! Read below...
1. Your Energy Will Improve

Ironically, many of us have a tendency to reach for sugar-filled items, including so-called energy drinks when we’re tired. Yet without all the sugar, we’re guaranteed to have a higher energy level naturally. In other words, all that sugar is blocking our body’s ability to keep our energy stores at maximal levels. Plus, there will be no up-and-down with your blood sugar, so afternoon crashes will become an experience of the past.

2. Your Weight Will Stabilize

Sugar makes you crave more sugar, and I'm not just talking about sugar in its raw form.

Let’s face it: most sugar comes in high-fat and/or high-carb foods that have been processed or at least contain tons of unwanted ingredients. ***There is, of course, the exception of fruit.

By going on a sugar detox, your body will not be subjected to the need to deal with all those additional calories.

You won’t feel hungry, and you’ll end up losing weight – or at least not seeing the scale fluctuate as dramatically.

3. Your Intestines and Colon Will Perform More Efficiently

If your insides could tell you what they wanted on a daily basis, they would say lots of fiber and a minimum amount of tough-to-digest, impure foods. When you remove sugar, you’re enabling your tummy and bowels to reset their abilities to process what you’ve eaten. You may even find that you go to the bathroom more often … this is a good thing. It means everything is getting back to a normal routine.

4. You’ll Stop Wanting Sugar

It’s a fact: sugar begets sugar. After you rid it from your food regimen, you’ll slowly begin to lose the desire to eat anything with sugar in it. Fruits will taste plenty sweet, and if you do take a bite of a cake or pie, you’ll be shocked at how overpowering and overly sweet it seems.

5. Your Skin Will Look Healthier

Have you noticed that you can’t seem to crack the case on why your acne appears and disappears despite all the creams, potions, and ointments you’re using? It may be that sugar is hurting your skin from the inside out.

Ready to try? Remember, do baby steps...one day or even one thing at a time! Who is with me on this? Need help with it?  Message me today!  And don't forget to ask me about my FREE 5 day Metabolism group that starts soon!  (Learn about what it is, how to rev it up, and what foods will keep you from crashing!)

Balance is key, #girlieboss -- and happy FRIDAY!

Balance is the key.
In everything you do.
Dance all night long and practice yoga the next day.
Drink wine but don't forget your green juice.
Eat chocolate when you heart wants it and kale salad when your body needs it.
Wear high heels on Saturday and walk barefoot on Sunday.

Live high and low.
Move and stay still.
Embrace all sides of who you are.
Be brave, bold, spontaneous and loud and let that complement your abilities to find silence, patience, modesty and peace.

Aim for balance.
Make your own rules and follow your path.
Live your life.
Love your life.

Need help with your balance?  Want to truly love your life?  Struggling with it?  Let me help you, #girlieboss!  CLICK here to connect with me!

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 👯

Get that sleep, #girlieboss!

Did you wake up feeling sluggish?? Most of us can agree, we could all use more sleep. Check out some ideas below to wake up feeling refreshed!! As always, if you have any questions - connect with me on Facebook!  I'd love to help!

1. Drink Tea
Herbal tea can help you relax before bedtime.

2. Read A Book
Meander your way through a favorite book to help power down from a hectic day.

3. Put Away The IPad
The Blue light from the tech devices tricks your mind into thinking it's day, so turn off gadgets 30 minutes before you need to go to sleep.

4. Stretch It Out
Stretching relieves aches, but it can also calm you and prep you for sleep.

5. Meditate
Clearing your mind allows you to drift off to sleep.

6. Hide The Light
Electronics, alarm clocks, street lamps - all of these can prevent deep sleep. Cover up anything that's contributing to light pollution.

7. Take A Warm Shower
A warm bath or shower can soothe muscles; it's also great if you're suffering from a cold or allergies.

8. Exercise
Expend your energy for the day with exercise, and you'll be ready to drift off to sleep as soon as you hit the hay.

9. Eat An Earlier Dinner
Going to sleep with a full stomach can make lying down uncomfortable. Go with an earlier, lighter dinner.

10. De-Stress
Worrying keeps you up; learn to take time out to de-stress - both during the day and before bed - to clear your mind.

11. Put Away The Wine
Nightcaps equal restless sleep.

12. Do Yoga
Besides the stress releasing stretch, yoga helps relax the mind.

13. Don't Nap
Restless sleep makes you want to nap during the day, but it may be just whats keeping you from catching nightly z's.

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!