What To Do After A Binge?

If you’ve ever visited binge city, you know the guilt and loss of control that comes with it. These terrible feelings usually lead to hours on the treadmill, starvation, and more restrictions. Remember, restricting yourself after a binge will only result in more binge eating later.

Maybe you’ll feel better after I tell you that no one possesses an unlimited amount of willpower. So don’t punish yourself for being human. You have to understand that it’s all part of the process. I’m sure many will disagree with this post because binging is often associated with emotional eating and the best thing to do would be to prevent it all together. But I am a realist and I know binges will happen. So, here are my best tips on what to do after a binge.

Don’t Skip Meals!

It doesn’t matter what your body ate the day before or the meal you had earlier. Binging sometimes makes you feel like you need to skip a meal. But remember that your body needs protein, carbs, fat, vitamins, and nutrients to function optimally… so you still need to eat honey. And if you skip the most important meal of the day, that just sets you up for another binge later on and your cravings will be out of this world. Remember to always seize the day with a fresh start. Don’t let the past prevent you from reaching your goals. So if you have a binge, just make sure you are consuming healthy foods and portions in your next meals of the day.

Get The Body Moving

Don’t use exercise as a punishment. Just because you binged doesn’t mean you have to “make up for it” with high-intensity exercise. This will throw you in a nasty and unhealthy cycle. Take a walk or practice a few minutes of yoga to get things moving. Really, this tip is dependent upon your mindset. If you view exercising after a binge as a way to compensate for the extra calories you consumed, don’t do it. But if you look at exercise as a way to heal your body, get up and move around!

 

Stay Hydrated

Of course, you should always be drinking enough water, but you should turn the hose up a notch after a binge. You were most likely not pigging out on fruits and vegetables, but sugary and salty foods. It’s important to up your water intake in order to flush out the excess sodium and toxins in the body. This will help reduce bloating and make you feel 110% better. Drinking a warm glass of water with lemon juice in the mornings is also a great way to aid in your digestion for the rest of the day.

Write It Down

As I mentioned earlier, binge eating is often emotional. So, I think it’s a great idea to jot down your thoughts. Ask yourself, what caused the binge? If you look close enough, you can figure out what your triggers are. Then you can create a plan to prevent it from happening in the future. Keep track of the types of food you ate, cravings, and what even took place just before you downed a whole package or Oreos.

Get Back In The Swing Of Things

This might be easier read than done, but getting back to your healthy routine as soon as possible is best for your mental and physical health. It’s easy to stress yourself out about having all that junk food. Instead, recognize that you’ve binged and move forward. The worst thing is dwelling on the past and repeating those mistakes just because you think it’ll just happen again. And if you had a binge episode, guess what? You’re not going to gain weight by having one minor slip up. Just like you wouldn’t eat a piece a lettuce and have abs, you’re not going to eat like shit for a day and gain a bunch of weight. Get back on track on your very next meal and leave it in the past.

 

 

What do you do to prevent binging?

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Heather

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Why I Am Going Plant-Based | Exposing The Truth

plant-based

I’m Going Plant-based??

 

I am going plant-based because I don’t want to have animal cruelty as part of my lifestyle in a world where it is considered normal and necessary. In our past history, we have normalized male dominance, slavery, and abuse. Does a society get to dictate what is moral?

 

We all claim to be animal lovers and couldn’t stand to see an animal in pain. I’ve had several dogs as pets and have loved them all deeply, yet here I was paying for the torture and slaughter of these innocent animals. A pig, cow, chicken, turkey, dog, cat, are all living beings on this planet. They all are capable and very much do think and feel. I didn’t eat animal products because I needed to for my health or survival. Nobody needs meat. I did it because I enjoyed the convenience and taste of their dead flesh. I consumed animal products because my culture trained me to think that my body needs them to grow up strong and healthy.

What The Research Tells Us…

 

However, I’ve read the research and it sounds like these animal products are doing anything but promoting a healthy life. Meat and dairy are high in cholesterol, which is the #1 risk factor for heart disease. The thing about cholesterol is that your body already produces the amount you need. And the thing about a plant-based diet is that plants do not contain cholesterol. I mean think about it, we eat the animals to get protein, but the animals got their protein from plants. So all those nutrients are being filtered through their bodies. I am not going to continue to fund this holocaust when I can eat straight from the source and not have to harm anyone. My food will not be touched with antibiotics, carcinogens, or growth hormones ever again.

 

And have you seen the commercials on tv? There will be an advertisement for KFC, Pizza Hut, McDonald’s. But in between all those are commercials for high blood pressure, high cholesterol & weight loss medication. The proof is literally in front of us.

Why Not Just Go Vegetarian?

 

And some of you reading this might ask “why don’t you just go vegetarian if meat is so bad?” Well, the dairy industry isn’t pretty either. Not for your health and not for the animals. Imagine if you were a mother who had just given birth and your body is ready to breastfeed and nurture your baby. Instead, someone takes her/him away to be slaughtered. Then, another species comes in to take your milk. That’s what happens to dairy cows globally (it doesn’t matter if they come from a factory farm or family farm). And you wonder why aliens haven’t surfaced. They know how we treat other beings who live on our own planet. Imagine what we would do to them.

 

Like most children in the U.S. soon after I was weaned off my mother’s breasts, I was introduced to cow’s milk (btw very strange that we are the only species in the world who consume another animal’s milk). We are told that dairy milk contains calcium, which we need for strong bones. And calcium is very important for our bone growth and development, but we don’t need to get it from milk.

Milk… What’s With That Stuff?

 

Studies have shown that people who drink milk don’t have any fewer fractures than non-dairy drinkers. In fact, one particular study in Sweden showed that people who drink more dairy suffer from more fractures and have a higher mortality. Not only this, but people who consume more dairy products have a higher risk of developing cancer, diabetes, acne, digestive problems, and more. No wonder why so many people are lactose intolerant. Milk was once nicknamed “nature’s perfect food.” I think milk is nature’s perfect food… for baby cows. I am not a baby cow and I will not consume something that isn’t meant to be for me. Which is why I am going plant-based. Animals were not put on this Earth to feed, clothe, or entertain me. We are all here for a purpose and to live out our lives peacefully.

 

If there was a way to eat that was good for your health, helps protect the planet, and saves lives, wouldn’t you do it? It’s not about waiting and relying on the government to change things. We have to do this ourselves. It’s unfortunate that our system doesn’t care about our health, and can take our money to poison us. Enough is enough! Take back control and go plant-based.

 

 

 

Sources:

https://nutritionstudies.org/12-frightening-facts-milk/

https://www.nutritionstudies.org/animal-vs-plant-protein

 

 

What are your thoughts on going plant-based?

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Heather

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Sexy Shredded Dumbbell Shoulder Circuit

dumbbell shoulder

Hey foxy ladies! I hope you are ready for another dumbbell shoulder circuit. We are training all 3 deltoid muscles today, so get ready to smash it out. This complete shoulder workout will help give you the sexy capped shoulder look you’re wanting. All you’ll need for this workout is a set of dumbbells and a little bit of your time. Who’s ready to get sexy shoulders for summer? I am!

 

If you enjoy the workout, make sure you head over to my Instagram & YouTube channel because I post workouts and healthy tips over there pretty frequently. Thanks for reading and I hope you add this to your routine this week.

 

 

The Sexy Dumbbell Shoulder Workout

 

Superset 1:

Palms In Shoulder Presses 12 reps

Alternating Single Arm Palms In Shoulder Presses 10 reps (each arm)

4 sets

 

Superset 2:

Lateral Raises w/ Pause  10 reps

Dumbbell Straight-Arm Pullback  12 reps

4 sets

 

Upright Rows

3 sets of 12

 

 

dumbbell shoulder

Palms In Shoulder Presses  

How To:

1. Stand with your feet shoulder-width apart.

2. Take a dumbbell in each hand with your arms straight down at your sides. And face the palms of your hands facing your body

3. Lift the weights up to about shoulder level with your forearms perpendicular to the floor. This will be your starting position 

4. As you exhale, extend the weights above your head. And return to the starting position as you inhale

 

 

dumbbell shoulder

Alternating Single Arm Palms In Shoulder Presses

How To:

1. Stand with your feet about shoulder width apart

2. Take a dumbbell in each hand with your arms down by your sides. Face the palms of your hands facing your body (sound familiar?)

3. Lift both weights up to shoulder level. This is the starting position

4. As you exhale, extend the dumbbell in your left hand over your head while the right dumbbell is still in the starting position

5. Inhale as you bring the left arm down simultaneously lifting up the right weight.

 

 

dumbbell shoulder

Lateral Raises w/ Pause  

How To:

1. For your starting position, grab a pair of dumbbells and stand straight and tall with the weights down by your sides

2. Engage your core and keep a slight bend in the elbows as you lift the dumbbells out to your sides. Exhale and extend your arms until they are parallel to the ground

3. Once your arms are parallel to the floor, pause for 3 seconds at the top of the movement

4. Slowing and controlled, lower the weights back down to the starting position as you inhale.

 

 

dumbbell shoulder

Dumbbell Straight-Arm Pullback

How To:

1. Grab a pair of dumbbells in each hand with the palms facing towards the body

2. Stand with your knees bent and feet about shoulder width apart and bend forward until your upper body is basically parallel to the ground

3. Make sure the upper body doesn’t sway as you slowly raise both arms behind you until it is also parallel to the ground. Then pause briefly at the top.

4. Slowly bring down the weights towards the starting position and repeat the movement.

Bonus Tip! If you can’t stay balanced using two dumbbells, just do one arm at a time and use the free hand to rest on the knee to keep you stabilized. Just make sure you do the same amount of reps on the other side!

 

 

dumbbell shoulder

Upright Rows

How To:

1. Grab a barbell with your hands positioned more than shoulder-width apart. Stand with your back straight and keep a bend in your elbows with your arms extended down over your thighs

2. Raise your elbows and lift the bar with your shoulders. And really focus on those middle delts as you keep lifting the bar up until it is right below your chin. Make sure you keep your body still. The only movement going on should be your upper body

3. Inhaling, lower the bar down to the starting position in a slow and controlled motion

Bonus Tip! A wide-grip hand position is best for this exercise because it protects your shoulders. It also targets your shoulders more than the neutral grip position.

 

 

What is your favorite way to train shoulders? 

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Heather

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Self Care Ideas: 5 Tips For Taking Care Of You!

self care ideas

Self Care Ideas & Tips for Taking Care of You!

Hey ladies! Self-love is one of those things that if you can conquer, you can handle anything that comes your way. Being able to just be happy with ourselves is an irreplaceable feeling. But learning to love and accept your strengthens and weaknesses can be a challenge. I am on my self-love journey and wanted to share a few tips that help me feel my best. Here are some helpful self care ideas! 

 

self care ideas

Pamper Yourself

Give yourself a manicure or pedi. Something about having a fresh paint job makes me feel all that is woman. Personally, I’m not talented to do them myself, so I go to the salon. But if you prefer to do them at home, give yourself the ultimate spa experience. Fill up the tub with bubbles and light those candles! If you like getting your hair done, treat yourself to a blowout. Maybe try some highlights or a stylish lob. Sometimes when I’m feeling low, I like to put together a really great outfit and do my hair and makeup. We usually feel a little better if we look better, so why not look your best?

 

self care ideas

Rock A Bare Face

Try not to wear makeup every single day. Set at least 1-2 days out of the week that you don’t beat your face. If you want youthful, glowing skin, you’re going to need to let your skin breathe. I know it’s hard to put down the paintbrush (especially when all these 14-year-olds are looking 25). Maybe on the weekends or any day you’re just hanging out at home, give your skin a little break and just be natural.

 

self care ideas

Give Yourself A Love Stretch

Ever find yourself sitting around at home and you just feel like you need a little something to bring balance to your day? Instead of fighting it, roll out the yoga mat and stretch it all out for a few minutes to clear your noggin. Stretching allows you to be in the moment and help you de-stress. Also, most of the time we are sitting all day at a desk or the car, so it’s important for our posture and overall health to get in a few minutes of stretch time.

 

 

Tidy Up Your Space

Even if you live in the tiniest apartment, take pride in the space that belongs to you. When my house is clean, I feel more motivated and focused to get other projects done. If I’m trying to work in a room that is unorganized and filthy, I will not get much accomplished. Take a few minutes out of your day to keep things clean and in their place. When you keep your house clean, you don’t need to clean anything (which is another check mark on your to-do list).

 

self care ideas

Journal Your Heart Out

Keeping a journal on hand is a great way to organize your thoughts, goals, and to-do list. A lot can be accomplished with a notebook and pen. Being able to physically mark things off your list can motivate you to get stuff done. If you have goals, write them. If you don’t have goals, create them and write it down. Journaling is such a powerful tool we take for granted. Got something you need to get off your chest? Write it out. Need to prioritize your day? Write it out. I think you get the idea.

 

 

What are some ways that you practice self-love?

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Heather

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Banana Mango Protein Smoothie

banana mango protein smoothie

Banana Mango Protein Smoothie

 

 

banana mango protein smoothie

 

Personally, I LOVE smoothies. I remember my stepmom making me some on the weekends. Berries, banana, chocolate, you name it, I’ve probably had it. But the older I’ve gotten the stronger my appreciation has grown for smoothies. You see, I love to eat as much as the next girl. But sometimes, I just feel like my digestive system could use a little break. Especially around that time of the month. A lot of the time my appetite is basically non-existent on the first day of my period. This is why I wanted to share my favorite smoothie recipe (at least currently).

It’s so easy to get your vitamins and nutrients in with a simple smoothie. Sneak in some celery, spinach, lettuce, or kale into a 5-minute smoothie. And I promise you won’t even taste it. You can enjoy them as a post workout snack, breakfast, or a sweet treat. The bananas contain lots of fiber and magnesium, which helps flush out excess water during that time of the month. Enjoy the recipe!

 

 

 

 

banana mango protein smoothie

 

 

Ingredients:

½ cup frozen mangos

1 scoop of vanilla plant-based protein powder

½ cup of vanilla nonfat Greek yogurt

½ cup almond milk or water

1 cup of spinach

1-2 bananas

 

 

Directions:

You just throw all the ingredients in the blender and enjoy! You could also keep the ingredients in a plastic bag or container and have them ready throughout the week. Enjoy!

 

 

banana mango protein smoothie

 

 

What is your favorite smoothie to make after a workout?   

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Heather

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Lower Body Barbell Workout | At Home or Gym

lowr body barbell workout

Legs Barbell Workout

 

Hey, there Foxy Nation! This week I have a killer lower body barbell workout for you to try at the gym. Or maybe you have a barbell laying around in your garage. We are hitting the quads, hamstrings, and glutes with super traditional exercises. You don’t need to focus on isolation exercises to build lean muscle. Stick to the compound workouts!

I hope you enjoy the workout feel free to workout with me in the video below.

 

lower body barbell workout

Squats

 

1. Start nice and tall with your feet slightly wider than shoulder-width apart

 2. Keep your spine in a straight line by making sure you keep your head looking forward. And keep that core tight

3. Push your hips back so that your knees are at a 90-degree angle and your thighs are parallel with the ground

4. Pause for a second at the bottom of the motion and then push through your heels to bring yourself up

 

 

 

 

lower body barbell workout

Squat Jumps

 

1. Again, stand with your back straight and neutral

2. After you lower yourself down with your hips, explode up towards the ceiling

3. Once your feet touch the ground again, immediately jump up again

 

 

 

lower body barbell workout

Reverse Lunges

 

1. Get in the starting position with your feet about shoulder-width apart and your chest up

2. Take a step back with your right leg and push your hips back until your body lowers.

  1. Your knee should be almost touching the ground before you return to the starting position. Put your weight in the heel of that front leg to bring you back to the start.

4. Repeat all the reps on one leg before moving on to the opposite leg

 

 

 

lower body barbell workout

 

Glute Bridges

 

1. Start on the floor with your feet pointed out about hip-width apart and your back flat on the floor. You can lower your arms down by your sides

2. Use your glutes to lift your hips up off the ground. And squeeze at the top of the movement

3. Lower yourself back down and repeat for 12 reps.

 

 

lower body barbell workout

 

Deadlifts

 

1. Place your feet hip-width apart & directly in the center underneath the barbell

2. Inhale as you lower your hips until your shins touch the bar

3.  Keep your chest up and your head looking forward as you drive through your heels to move the weight up

4. Bend your hips to lower the bar back down to the floor

 

 

 

 

What is your favorite leg exercise?  

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Low-Fat No Bake Energy Balls Recipe

energy balls

Low-Fat No Bake Energy Bites Recipe

 

 

energy balls

 

 

Hello sexy foxes. Today, I wanted to share a recipe that I’ve been making in bulk! I have seen a lot of no-bake energy balls recipes, but a lot of them contain a little too much fat for me. I’ve been dabbling with powdered peanut butter and I must say, I’m having a great experience! These tiny balls pack a huge punch of flavor and nutrients. My favorite thing about this low-fat no-bake snack is that it only calls for 7 ingredients. I love to pop 2 or 3 after a workout for a quick “pick me up.” But of course, you can eat them as a snack anytime. You can make a huge batch so that you and your family can enjoy them throughout the week. This recipe is ridiculously easy and fast to make, so let’s get started.

 

Serves: 8-10

 

energy balls

 

Ingredients:

¼ cup peanut butter

½ cup rolled oats

½ tsp vanilla extract

¼ cup honey

Pinch of pink salt

¼ C flaxseed

¼ C chocolate chips

 

energy balls

 

 

energy balls

 

Directions:

1. I ended up mixing the powdered peanut butter with water (a ratio of 2:1) to have it ready to pour. I stirred together 6 tablespoons of water with a little more than 3 tablespoons because I wanted my consistency to be a little runny

2. To make it easy on myself I just measured everything out ahead of time. You can play with the ratios to see which works better. I like a little more liquids to help the oats mix well and stick to the other ingredients

3. I combined all the ingredients in one bowl (or pot). Then, I rolled the mixture in between the palm of my hands until I made a 1-inch ball. Caution: Your hands will be sticky as f#$%!

4. Finally, I put those bad boys in the fridge and waited 30-60 minutes for them to set

Feel free to double the recipe and play around with the ingredients. You can add raisins, dates, maple syrup, chia seeds… I think you get the picture. I hope you enjoy the recipe and let me know if you end up giving it a try.

 

 

 

 

 

 

What’s your go-to quick healthy snack?   

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6 Tips To Live A Little Healthier Everyday

healthier life

Tips To Live A Healthier Life

 

I learned a lot from my parents growing up. But one lesson resonated with me the most: take care of your body. My mom threw me in sports when I was a kid and told me to eat my veggies so I’d grow up big and strong. And I did! Well, I am 5 foot, but I’m a very active and strong tiny woman.

 

It’s great to have parents that embed healthy habits in your head. But so many kids don’t have this support or they grow up and go their own path. It’s also very easy to overlook the simple activities that promote good health. Drinking water, going for a walk and getting enough sleep all seem pretty basic to have a positive impact on your health…right? This is where huge mistakes are made. Falling into a cycle of unhealthy habits can lead to a stressful and chaotic life.

So here are some healthy habits you can start today if you are looking to feel more energized and positive. This is the only body we get, so why wouldn’t we treat it with love and respect?

 

 

 

Move Daily

Most of us sit at a desk all day long to collect a paycheck. We take that paycheck straight to the store where we buy frozen meals or fast food. Then, we go home and sit some more. And as we age, our sedentary bodies begin to lose muscle mass and bone density. This becomes a major problem the older you get and that’s when injuries and illness happen.

Another problem with inactivity is that you have eyes watching your every move. Your children, spouse, family and friends are taking in everything you do. So, wouldn’t you want to set a good example of self love? You don’t even have to do an intense workout every day. You can simply walk your dog, practice yoga, or even clean your house. The point is to incorporate some type of movement every single day.

 

 

 

Hydrate Yourself

Being hydrated helps with several functions in the body including maintain immune health and digestion and protects your joints. Drinking enough H2O also helps flush out toxins from the body and helps keep your muscles strong. If you workout, you should really be drinking that water. It aids in transporting oxygen to the muscles. This is why you might feel early fatigue during a workout if you’ve been dehydrated.

Quench your thirst without empty calories and added sugar. Try and shoot for 1/2 your bodyweight in ounces everyday. I know water isn’t the best tasting, but it is essential to live a strong and healthy life. So spice it up with some berries or lemon and figure out what will make you drink a little more water.

 

 

 

Get Quality Sleep & Rest

They don’t call it beauty sleep for nothing. When you catch those z’s, your body is digesting everything from the day, helping you de-bloat, and refreshing your skin. Typically when you feel like shit, you look like shit. So try your very best to aim for at least 7 hours of quality sleep. Have you ever stayed up all night and the next day you didn’t even want to do the things you normally love? Tiredness can make you moody, irritated, and feel like this world is that much harder.

If sleep is something that doesn’t come easy, try a guided meditation. Simply developing a night time ritual is a great way to get your body ready for sleep. One of my evening habits to have a kiwi before bed. (I love their weird texture!) Kiwi ramps up the melatonin hormone, which helps you relax. The bottom line is that rest is a must for your mind and body if you want to live this crazy thing called a healthy life.

 

 

 

Laugh Until You Cry

I feel like even when you’ve had a really tough day, you should find somehow to laugh. And at the very least smile. Call your old bff and reminese about that one time you and her rode your dad’s lawn mower at midnight. (Not that I’m talking about me or anything) Days when I don’t have anyone to make me laugh, I’ll throw on a few YouTube videos of bloopers or an episode of Impractical Jokers. Having a good long laugh is just like having a long cry. It’s medicine for your soul so laugh a little.

 

 

 

Fuel Your Body With Nutrients

Want to know why you need 4 cups of coffee to get through the day? It’s because you’re not fueling your body properly. Drink your water and eat your macros so you can skip the Starbucks line. You need to eat a  balanced diet to provide your body with minerals, vitamins, protein, carbs, and fat. In order to get all these nutrients in your system, you should eat a variety of foods. Eat the rainbow, and I don’t mean Skittles.

The first step of eating healthier would be to cut out refined foods and sugary drinks. It’s called junk food for a reason. Processed foods and candy contain empty calories, which don’t help your body function at optimal level. You have to eat to survive, might as well do it right.

 

 

 

Just Breathe

It seems like everything is after our attention these days. Work, family, school. television, YouTube videos, advertisement (you name it) all seem to be in competition with each other. But what if you could bring back the balance? Taking a deep breath can help undo stresses and reduce blood pressure.

When you’re stressed beyond belief, your hormones get out of whack, which can affect your mood and appetite. Obviously you need oxygen to live, but it also helps cleanse the body of toxins. And don’t forget to be grateful for the ability to expand your lungs. Slowing down your breath can really help calm your mind and slow you down in a fast paced world.

 

 

What are some healthy habits that you have started this year?   

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5 Things I Wished I Knew Before I Started My Fitness Journey

my fitness journey

5 Things I Wish I Knew Before Starting My Fitness Journey

 

 

If you think that living a healthy life should be easy, you couldn’t be more wrong. Of course I’m not trying to deter or scare you away from developing a healthy lifestyle. However, I do want you to have a realistic expectation when it comes to starting your fitness journey. When you convince yourself that something should be easy, you tend to persuade yourself to quit when it isn’t easy. There are times in life when your work schedule or personal life will make it harder to keep up with your healthy lifestyle. Believe me, I have made some mistakes along my health journey and assumed that it would be a piece of cake too. Here are some things I wish I would have known when I started my journey.

 

Low Calorie Diets Do Not Work

About 2 years ago I started noticing a few extra pounds. I thought it made sense to reduce the amount of calories I ate. The problem here is that when you’re on such a restrictive diet, your body starts to use muscle protein as energy. Muscle speeds up your metabolism. So, the less muscle mass you have, the harder weight loss will be. Low calorie diets especially don’t work when train. All of your hard work in the gym will be for nothing since your body will essentially be breaking down muscle. I promise food is not the enemy. The enemy is you not fueling your body. Speaking of food for fuel, if you want to try out the most recent easy recipe on my channel, go ahead and click here.

 

 

Other People Might Not Join Your Fit Life

You know your loved ones will always support you, but that doesn’t mean they are going to stop eating McDonald’s and clear out the sweets in the pantry. Needless to say there will probably be plenty of temptations around you. Your friends and family may not see health as a priority like you and that’s okay. You can’t control another person’s thoughts or actions. The best thing you can do is educate them on why you want to live a healthier life. Remember you are on this journey for you.

You only get one life, so live it for you.

 

 

Motivation Comes & Goes (You Will Mess Up)

You are not going to feel motivated to wake up in the wee hours of the morning or late at night after work. Of course, some days are better than others. Personally, I have to dig deep within me to find motivation 4 out of the 5 days I workout. It’s easy to persuade yourself that you could do something better with your time. But in reality, you really can’t. Unless you’re spending time with loved ones, or (something funny) Exercise and eating right is the greatest thing you could give to yourself.

And don’t worry, motivation won’t be the only thing standing in your way. Life happens and will throw you curve balls all day long. Maybe you have to help out a friend instead of going to the gym. Or what if you give in to those sugary cravings? Just as sure as life happens, life moves on. With that being said, you’re going to mess up and that’s okay. No one is perfect, but it’s the point that you are giving it your 100% effort to make that beautiful, foxy change.

 

 

There Are Different Ways To Live Fit

When I started my fitness journey, I knew there were other ways to exercise and eat right, but I really didn’t venture out. I played sports in high school, but after that was over, it was up to me to find physical activity. So, I started running a few times a week. It was free and I could let my dogs get some exercise. Soon enough, what little fat I did have came right off. Strangely, I was doing all this work and for some reason I wasn’t liking how my body looked.Then I found weight lifting and the rest is history. The point is there are so many ways to exercise, eat right, and rest. My advice is to try everything!

 

 

Don’t Try Everything At Once

I know you are super pumped and motivated when you start your journey. But as I mentioned before, this energy will come and go. That’s why it’s so important to create and build healthy habits in the beginning. Before you dive right in, try taking baby steps first. Start by assessing where you are now. How is your mental state? Are you stressed out a lot? If so, maybe you need to focus on practicing meditation and take some time for you. Does your diet consist of healthy whole foods or fast food? Are you drinking enough water? Then, maybe you should focus on your nutrition. The point is, don’t feel like you have to eat right, exercise, and rest in a perfect balance in the beginning. It is all a learning process and by slowly introducing these aspects in your life, you will set yourself up for success.

 

 

What is one thing you wish you knew before you got started on your journey?   

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Peace & Love,

Heather

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6 Tips to Combat Period Pain

period pain

Tips to Make That Time of The Month Not So Hellish

 

I know you feel exhausted and so much discomfort, but we all know the show must go on. Work, relationships, and life don’t get put on pause just because it’s that time of the month. From controlling our mood to performing everyday activities, your period can make everything more challenging. Not to mention those lovely period pains.

 

My Period Pains

Personally, I have a violent period. Let me paint you a picture. I usually sleep terrible the night before because my mind is racing around like it’s the Boston Marathon. Luckily for me, I always start in the morning. Some girls start their periods in the middle of the day and you really have to be prepared! The first morning I’ll wake up with ridiculous cramps and pains. Trust me, I do not want to get out of bed at this point. Once I muster up some motivation and I’m (halfway) ready for the day, I’ll run my errands and get some work done. But today is not like any other day. Today, I mobile order (as usual) at Starbucks and the lovely barista made my Americano iced. So maybe I flash the look of death before he remakes my order and then didn’t wish him a good day. Throughout the rest of the next 5 days I experience cramps, bloating, bitchy mood swings, cravings that can’t seem to be satisfied. And sorry for the details, but I’m also a very heavy bleeder.

 

Since I have been dealing with this once a month for the past 15 years, I wanted to share some tips for my ladies out there. I feel like not enough women are talking about something that happens to over 3.5 billion people in the world. Your period doesn’t have to be a living hell, I promise. It all starts with education and conversation. Here are 5 ways to make that time of the month less uncomfortable and less stressful. I would love to hear your tips, so don’t forget to drop a comment down below.

 

 

– Drink Water –

You should be drinking water on a daily basis anyway. But I get especially parched when it’s my time of the month. Staying hydrated with also help reduce bloating. You start retaining water when you start your period. And you are probably retaining more water than you should because you are dehydrated sister friend. In fact, I want you to grab a glass of water before you read any more of this post!

 

 

 

– Reduce Your Stress –

You already know this week is not going to be easy, so prepare your mind for what’s to come. Don’t plan to do any activity that you find super discomforting or yields painful results. I would skip the micro-blading and waxing session this week. Maybe throw on some comfy (but cute) romper instead of trying to squeeze your bloated ass into a tight pair of skinny jeans. When I notice my stress levels are through the roof, I like to take a few minutes before bed to meditate. You can also do this in the morning to set your intentions for the day. Some other activities you can do throughout the week (or the week before) include having a spa day, getting some fresh air, or doing a yoga session.

 

 

 

– Eat Right –

You know when you have the urge to go through the Mcdonald’s drive thru and order 3 large fries and a chocolate milkshake? The truth is that a friendly chemical called serotonin (which helps you feel happy) decreases in your brain the week before your period starts. You have no choice but to crave sugary treats and foods that are high in carbs and fat. Kind of what happens when you experience “heart break” or sometimes even depression. A lot of people associate emotions with food, which creates a very unhealthy relationship with nutrition. Instead of going for the french fries and donuts, choose sweet potatoes and sugar substitutes like honey or stevia. I notice a huge difference in the way I feel when I give in to my sugary, processed cravings versus when I eat whole grains, bananas, citrus, and complex carbs.

 

 

– Exercise –

Getting up and walking around your neighbor sounds like the last thing you want to do. But it will be one of the best things for you! I remember I felt like I was dying on the couch one day and my stepmom told me to walk around the house. Of course my first instinct was to roll my eyes. But once I got my head out of my “you know what,” and listened to her, I actually felt better. Now, I make it a point to do a little yoga, walk, or do some light cardio when it’s that time of the month. Even if the very least thing you do is stretch, it will help get that blow flowing. Physical activity also releases stress and puts you in a better mood. And who doesn’t want that?

 

– Take A Warm Bath –

Warm baths are not only great for relaxation and helps ease muscle pain, but they also melt away cramps. If you are anything like me and tend to just ache everywhere, it’s nice to take a few minutes to soak. Bathes are very soothing for your back pain as well. And if it’s cramps you are combating, grab a heating pad (not while you’re in the bath, of course) or warm wash cloth and put it over your lower belly.

 

 

– Change The Way You Look at Your Period-

I’m not saying try to look forward to your period. But I am just suggesting that you shift your perspective. You know it’s going to happen. So, use your period as a week to unwind and take care of yourself. Instead all the PMS and crazy lady symptoms, try to remind yourself that this is temporary. Besides, you’re a woman… what more could you ask for lady?

 

 

 

 

How To Do Make Your Period Less Sucky?   

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Peace & Love,

Heather

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