We have a SUPER special #FitnessFriday for you today!! Yoga, for me, has always been a way to brush off the morning sleepiness, prepare for my day, pray and stretch out tightness that has settled overnight. It’s also a retreat when I’ve had a long or stressful day, or my pelvic issues are acting up and I need to open my hips. I love being able to go into our little home gym and put in a good thirty to sixty minutes with my mat. Which is why I am SO excited about this week’s AMAZING giveaway that YOU GUYS get to be a part of. Cat from The Rustic Willow allowed me to include my readers in her AMAZING Yoga Giveaway in celebration of her one-year Blogiversary. I'll let her explain the goodies.. take it away Cat!! Hi all! My name is Cat and I'm the blogger over at The Rustic Willow. I've been blogging for one year now, and what a year it's been! I've learned an incredible amount in one year (more than I could ever explain in one blog post) and have made endless bloggy friends.
In celebration, the folks at Aurorae Yoga have agreed to give away a Yoga Kit, which includes one yoga mat in the color of your choice and one soy candle in the scent of your choice to one lucky winner! (U.S. Only) They're SO sweet to do this for me and I'm so stoked to be able to offer these wonderful prizes to you! Aurorae prides itself on offering a wide variety of products that are both environmentally friendly and safe for both humans and animals. Their yoga mats are free of Phthalates, Latex and Silicone and all of their products are all SGS approved. Additionally, their candles are may from 100% natural soy wax. Whether you're an expert in yoga or just starting out, the giveaway is a great addition to anyones fitness collection. To enter just follow the link to the Rafflecopter by clicking here! Good luck!
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Just as important as a good sweat session, meditation helps to relax us, clear our minds and steady us for what the day, week or moment will bring.
There's a specific CD that I use that I love, It's a meditation CD that my CB Therapist gave me that is all led by God's word. Meditating to scripture helps connect me to what's important and let's me rest and relax for twenty minutes at the beginning or end of my day. For a quick recharge, try this calming 2 minute video below by my friend Rachel Zeskind. While paradise is probably at the top of all of our lists for the perfect place to relax and recharge, all you need is a quiet space to sit or lay, where you can be cool, calm and comfortable. Even an office breakroom, airplane seat or heck, a bathroom if you're a busy mom looking to grab two minutes of calm, will work for this short, but effective, video. Share on social media with the hashtag #FitnessFriday to connect and share with others.
Through my position at Runway, I've had the privilege to work with the beautiful Holistic Health & Wellness Coach Rachel Zeskind. She is one of our fabulous writers and always has something to share regarding clean living, eating well, managing stress and an abundance of fitness tips.
From time to time we are going to be sharing one of her wonderful recipes, videos or articles to help inspire a healthy and fitness driven attitude for this summer. I've personally had a very stressful week - and needed something to help me recenter, get focused and be calm while helping to relax my muscles. Aside from my prayer time in the mornings, I like to unwind with gentle stretching, breathing techniques and Rachel's stress-reduction yoga video. The video takes just over 90 seconds and is a great way to end the day or break up a busy day. For more - visit www.RachelZeskind.com Tip of the day. Everyday. Know what you're putting in your body. It's important to be aware of what you're consuming. We get one body and what we fuel that body with determines how we feel, both physically and mentally. Starbucks recently released the sugar content for their latest six new flavors of Frappuccino's that everyone is going nuts over and I have to say, honestly, these numbers are almost criminal. 102 GRAMS of SUGAR?! As someone who tries to abstain from sugar completely, sometimes I will have a treat using honey, agave and in rare cases, organic cane sugar, but I limit myself to 10-14 grams. 10-14 grams and I can still feel the adverse effects of sugar. So I can't IMAGINE what putting 10x that into my body would feel like at this point. And I wouldn't want to know. Sugar is toxic and sugar addiction is an epidemic in our country. Starbucks just continues to take advantage of that fact.
There's also a big trend in people giving their children these sugar-laden drinks, the ones made without coffee, but I would suggest MUCH healthier alternatives. Make a shake at home. I have a recipe for a dairy-free and sugar-free shake that tastes remarkably like a restaurant chocolate shake that is loved by toddlers in my home. Childhood obesity and diabetes is growing at alarming rates and we the power to stop and slow that trend by making health-conscious decisions. I am not saying we don't deserve the occasional treat, and if you must get a treat when you're out, know the sugar content. Opt for a sweetened tea or order a hot cocoa. Or work on a sugar-cleanse to benefit you, so that next time you will be satisfied with an herbal tea, warm lemon water or black decaf. Peppermint tea with a dash of honey is so sweet & satisfying to my palette now it feels like dessert. Make these easy swaps and your health, and your wallet, will thank you. I haven't done many personal posts in a while, so I thought, "hey, today's a good as time as any." I'm still floating on cloud 9 since our Universal deal announcement and I'm loving school. As always, I have many irons in the fire, mainly because it's my nature and a little because my heart and soul is wanting a little one and I want, ok, I need to keep myself as busy as possible while we continue trying. Summer has been a blur so far, but exciting. Between putting out the Summer issue of Runway, class, the new record deal and freelancing, it hasn't left much time for a social life, but we try to make it a priority. We went and saw Pitch Perfect 2 on opening night which was insanely fun and a big personal accomplishment, as in previous years, my anxiety wouldn't have let me attend a crowded movie. YAY for healthier living! My diet has looked a little different as of late. While I strive to live as close to Paleo as possible, ensuring many vegetables, lean meats and fruit fibers get into my diet, sometimes it doesn't always work best for what my body is needing. That's a process I'm learning not only for myself, but for my future clients. I believe in the power that food has to heal, and that for some of my former issues/current issues, grains can cause more damage than good, but right now my body is telling me in moderation, it's what I need. I'm mixing in a little gluten free oatmeal once a week and some high quality, organic rice or rice products as it's actually improved my digestion in the last couple of weeks, and sorry for the information, made me more regular than when I'm just on plants and meats. I also noticed, especially when I was pregnant, that my ketone levels were getting quite high, and healthy carbs, even in the form of sweet potato or starchy vegetables will help prevent that. But sugar, aside from fruit and honey, sugar is still a non-negotiable. In all it's refined forms, sugar is toxic. Which is why I've added a link to my Honest Girls Guide To A Sugar Cleanse from my guest post over at Around My Family Table. It gives an in-depth look on what it's REALLY like to cut sugar from your diet. Teaser: IT GETS EASIER. You'll have more ENERGY. Less illness. Better skin. I mean, why not give it a shot?
As a bonus, you'll also get access to my 5 Tips For A Successful Detox. This is a sponsored post. I received a free sample packet of Everlast VP Pro Vegan Protein Mix from Everlast Nutrition and Blogdash for review. All opinions, as well as photography, are my own. The name Everlast has been somewhat of a fixture in my home since I was a little girl. Growing up I always watched my dad watching the boxing greats. Ali, Sugar Ray Leonard and Holyfield were men my dad cheered on as a hobby. He also had a gym in our garage where he would box and workout. Though I may not remember any details from any of the matches, I was after all, only five years old, I do remember his red Everlast boxing gloves. I always felt so cool sneaking them and pretending to box, my tiny little arms dwarfed by the over-sized gloves. It was a symbol of strength and ability. And I liked that. They say many things in life come back around, and when I was honored to be asked to be a Brand Ambassador for Everlasts' new vegan protein line, the little girl in me grinned. I am always happy to get behind a product that promotes a healthy and fitness driven lifestyle, so I had to try their new protein powder - as smoothies for breakfast when I'm busy are my life. Now, do keep in mind that the powder is not 100% Paleo, due to the inclusion of rice protein, but since I handle rice in moderation, and it's found in my other prescribed, anti-inflammatory powders, I weighed the pros against the cons, and the Everlast powder is a win in my book. If you are vegan, and can tolerate rice, this is a great option. It's a vanilla-flavored blend of pea, rice and hemp protein and packs a whopping 22 grams of protein per serving. That's over half my daily requirement for my weight! AND, NO GMOS and NO SUGAR. It's naturally sweetened with Stevia. Win and win again. If you'd like to try it for yourself, you can visit www.EverlastNutrition.com - and they are currently having a sale! Nosh & Nurture readers can ALSO save an additional 5% on top of any site discounts by using the promo code NOSHEVERLASTOn top of all that goodness, right now they are giving away a free workout shirt with every order while supplies last. Free clothes are always a plus! And OF course, I wouldn't leave you guys hanging without a smoothie recipe. The protein powder blends beautifully with many juice, fruit or veggie options, or you can even drink it in water. I myself prefer a fruit and veggie smoothie for added fiber and vitamins to pair with the powders stellar amino acid profile. Scroll down to see how I blended up my smoothie today before my workout & enjoy! Everlast Smoothie Recipe For Optimal Performance -
- 1 Scoop Vanilla Everlast Vegan Protein - 1 Banana - 1/2 C. Mango, Cubed - 1 C. Frozen Organic Strawberries - 1/2 C. Coconut Milk - 1/2 C. Orange Juice Blend in your Ninja or comparable blender, serve and enjoy cold. You can also use it in a green smoothie, or any of my many other smoothie recipes found here. I would love to hear your feedback on your favorite Everlast protein product. Nosh & Nurture readers can use the promo code NOSHEVERLAST site wide for any product - including their Everlast Lean weight loss solutions for women. Magnesium is probably one of most magical minerals out there. Before really taking a hold of my diet and supplementation I had no idea I needed magnesium, and that most of our systems benefit from it*. *always talk to your doctor before starting any new supplement or regiment. I'm at the point to where when I don't take it, I notice. I notice in so many ways. I notice in my muscles, in my energy levels, in my regularity (ahem, sorry but it's a miracle worker when your tummy just doesn't want to do it's thing), and in my overall nervous system. Like I said, miracle mineral. I've comprised a list of just some of the benefits from taking magnesium. And again, speak to you doctor or naturopath because there are many different kinds. I use one that is from my doctors office that is a blend of magnesium and Vitamin C and doesn't contain any preservatives or allergens. Aside from supplementation, I've listed above in my graphic, some of the natural sources of magnesium to regularly include in your diet. These sources include:
The top ten benefits of maintaining adequate magnesium levels include:
Women in their 20's and 30's generally need about 300 mg. a day. More if pregnant. While men need around 400 mg. But up to 1,000 if you are deficient (I was severely deficient and had to take quite a bit for a while.) Again, before starting a supplement, please speak with your doctor. Though magnesium is safe in natural food sources, over dosing can cause problems and drug interactions may occur. Interactions. Magnesium supplements may not be safe for people who take diuretics, heart medicines, or antibiotics. Check with your health care provider if you are taking any medicine before taking magnesium. Risks. People with diabetes, intestinal disease, heart disease or kidney disease should not take magnesium before speaking with their health care provider. Overdose. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal. - Interactions, Risks & Overdose Information Courtesy of WebMD. Have you taken magnesium? What's been your greatest benefit? I've learned that a lot of my fitness habits went to the wayside by my own excuses. When I was touring my workout regime was on point. I was dancing regularly, and even though I lived solo and didn't have a workout partner, I still hit the gym daily to do free weights, cardio, and abs. Lots and lots of abs. And then I grew up, stopped touring, got a full time job in journalism that put me at a desk all day and my health took a turn that for some reason makes cardio leads to me getting sick sometimes. But I've realized that I can excuse it away all day long, but when it comes down to it I've learned that I am good when it comes to eating healthy, I'm just not so good at working out on a regular basis. And that's ok. The important thing is that I learn what I can work with. On days, like yesterday for example, when my energy is soaring (and I'll say I was on day 11 of the Whole 30 meal plan), that I get in a good workout. That I try to lift weights, do cardio or power yoga. And then, on the days when I have no energy, when I'm not feeling well, when I'm experiencing my pelvic pain, or I've put in 10 hours of writing and leaving the house is the last thing I want to do, I will improvise and dedicate to doing something good for my body. And that can be a number of things, for you as well. You all know your bodies better than anyone. The beauty about this journey is that I've learned to tune in to know when I'm just being lazy or when I know my body really does just need to rest or sleep. I've put together a list of low-impact, easy exercises to do when your exhausted or just need to decompress or you need a good stretch session.
I'd love to know what you do when you're not feeling to hot or want to hide under the covers? Fitness first! :) Thinking a lot about of the power of our choices today. As the day is set out before me, I know my Father goes before me and that He knows what my day will be, but I do not. I am there, taking it on moment by moment, trusting his guidance and trying to make the best choices I can make.
I've been in a major transition period for, whats felt like a year or so now, but mostly recently, in the past month or two I've been faced with a lot of proverbial forks on my personal road. I am working through career choices and what it is I want for me, and I think where I'm tripping up is getting lost between the "here and now" and the "big picture". When thinking it through and trying to land on a definitive answer, some choices lead to me thinking that what I feel may serve me most "right now". Helping me to heal and open up more time, possibilities and joy. While on the other hand, some choices lead to what could ultimate bring me more success in future, or what we see as "the big picture". I suppose its about priorities. Security. Joy. Contentment. Time. Wealth. God. Relationships. Creativity. Career. Passion. Adventure. Responsibility. I know God is first. Beyond that, I'm stumbling. Like a runner, I swiftly move through my days, taking it turn by turn, and then a hurdle presents itself and sometimes I take it on like a champion, clearing it with vast space, other times I trip up. Falling to my face and pulling myself back up. At that moment, the choice presents itself, walk off the track, or stretch out and get a running start to be at the right pace to take on the next hurdle. I can tell you with complete honesty, that I've done both. Luckily, with my support system, the times I have walked off the track I only sat on the bench long enough to catch my breath, grab a water and get right back to it. I'm an avid list maker. I make to-do lists, grocery lists, goal lists. What do you do when you've made a Pros and Cons list, and the lists even out. A balance of good and bad. You're back to where you started arn't you? The paper mocking me, that its just as cluttered as my mind when it comes to the topic at hand. "Can't make a decision about this?" it says. "Well, I'm sorry I'm of no help, because neither can I." That bastard piece of paper. Excuse my french. Sometimes a Pros and Cons list isn't the answer. The answers, I know, lie in prayer. Sometimes He answers when we want Him to. Or so we think. He answers in His perfect timing, always. And sometimes that feels like its when we wanted it to come. Other times we just need to breathe and be patient. Because we need to remember that its enough that we are doing just that. Breathing. And waiting on Him. It means we are alive. To breathe. To wait. To practice patience. To grow in this process. I'm learning a lot more now as an adult, than I did in all my twenties growing up in my world of instant-gratification. Instant gratification brought me instant satisfaction. Not eternal satisfaction. And I'm learning that now. So I will continue to pray, to close my eyes, and let Him take my hand down the path I am supposed to take on this adventure. And if I have to sit here for a while, well, its more time to inspire more blogs, more songs, more stories that I don't yet know the purpose for yet. But He does. And I'm learning that's enough and that's what defines contentment in the now. I've recently been reading a great book about the importance of play in our lives. So many of us spend so much of our time working. Working at our day jobs, working towards our dream jobs, working in school, working around the house, working on raising kids... how often do we just simply play? I realized recently that I hadn't been doing this at all. When I am career focused, which I have been since I was 16 years old, I rarely take too much time to play. But recently I had been burning the proverbial candle at both ends from morning until I passed out exhausted at night, and knew I couldn't go at that pace much longer, so I simply stopped and stared infusing my days with play. I wanted to create a fun list of ways, as an adult, you can play and get in touch with your inner child. He or She is still there, you just have to put down the phone, tablet and computer to meet him or her where he or she is and have a good time simply "being". Read on for my list of ideas and feel free to comment with how to infuse "play" into your day! Visit The Local Park: Tossing around a ball in fresh air and sunshine, putting down a picnic blanket and munching on healthy goodies, all while tiring yourself out with good old fashion kickball, four-square (remember that game?), or basketball is a great way to spend an afternoon. Play In A Toy Store: When was the last time you visited F.A.O or Toys R' Us, not to buy a gift for a kid, but to PLAY with the toys and test them out like you did when you were younger? It's an awesome way to spend a summer afternoon. And if you illicit any weird looks, you can still say you are there shopping for a kid. Or invite them to play, if they are being that judgmental of you they probably need to play more than you do. An Afternoon of Game Play: Having friends over for a board game night and baking brownies or cookies is simply bliss. For the boys, having the guys over for retro video games is always a winner, or maybe a hot wheels race, or building a model plane. Build A Fort: Pretty self explanatory. Putting up chairs and blankets and climbing inside with a movie, board games, a good book or magazines is a perfect way to laze away an afternoon or evening. Bonus points if you do it in jammies or make signs for your fort. Color Outside The Lines: Or, if you were a perfectionist child, then you can stay inside the lines. The point is to get out the crayons, the sketchpad, the color books, the paint and canvas... any artistic medium of your choice and make a masterpiece. Or create something only your mom would post on the fridge. The point is just to create something, no judgments allowed. Marco: Polo! Dig deep into your memory, or utilize Google, and find childhood games that you played. Hop in the pool with friends for a good game of Marco Polo, or play hide n' seek in your neighborhood. Ring toss, horseshoes, and tag are great options for the park. You can also count these as exercise too. Score! Host A Slumber Party: Recently, my girlfriends and I had a slumber party. We played games, had dinner and stayed up late laughing. It was so fun! Prank call the boys, watch your favorite childhood movies and bake a gluten-free, dairy-free pizza to make it feel like a real Saturday night slumber party from elementary school without all the calories and toxic ingredients. Dear Penpal: When was the last time you wrote a letter? Being a writer I do do this often. It's fun to find pretty stationary and pick a friend to write a letter too, just because. Add a child-like kick with glitter stickers or scented markers to address the envelope. Play Dress-Up: When was the last time you went to the mall and tried on outrageous clothes, just for fun? My sister and I use to do this as teenagers for no other reason than to take photos and laugh. Trying on my moms clothes growing up was a thrill. Go through your closet and mix and match your clothes in new ways. Do your hair and make-up just because. I promise it feels exhilarating. Play With The Kiddos: Playing with kids, like I did with my niece at her party, makes it easy to tap into your own inner child. I let her plan the day and had many adventures being "driven around the park", "visiting a princess castle", playing kickball and meeting her new birthday bunny. And it was one of the best days I've had in a while. |
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