3 Tips For A Healthy Holiday


The holidays are here, which typically means travel and larger than life portion sizes (lest we forget pumpkin spice). Meanwhile, gyms everywhere are going unused and workout videos are going unwatched. It seems like if you’re not stuck in traffic headed to grandma’s house then you’re working overtime to pay for gifts. So when the hell do you have time for fitness? All that progress you made during summer shredding comes to a screeching halt. But just because you’re on a holiday break, doesn’t mean your goals have to be. Your health should be a priority all year round. And not just when it’s the season of showing more skin. I don’t want those gains to be lost in vain, so here are some tips to keep in mind when you are on the go this holiday season. 

B.Y.O.F.

Whether it’s a Christmas party, visiting the family, or road trips, you can always bring your own food. Stock up on healthy snacks so you don’t end up at a fast food drive thru. If you’re driving, gas station almost always have nuts, seeds, protein bars, and even fruit! And if you’re worried about overeating on stuffing and mashed potatoes, you can always fill up on healthy foods before you get there. There’s nothing wrong with indulging in your Mama’s cooking, but overindulging can have consequences. 

Bring Your Workout Inside

It might be too cold outside to go for a run, but you can find plenty of things to do inside. Even if you are visiting friends and family, you can find the time and place for a little holiday sweat. Obviously this time of year is about spending time with loved ones. But I’m sure they will understand if you need 30-60 minutes to take care of you. You can visit a local gym or follow along at home workout videos. You can also include them in your activities by walking around the mall or do something fun like go ice skating! 

Remember Your Goals 

Is that extra servings of macaroni and cheese casserole worth ditching your health goals? The holidays come once a year, so enjoy yourself. You can still have a fun filled holiday without throwing your goals on the back burner. It shouldn’t take having 3 different deserts to have a good time. Your goals won’t happen if you don’t put in the work. I mean, think about it. Your body doesn’t care about how your taste buds feel. Remember, we’re trying to reach long term goals. Think about why you want to live a healthy lifestyle. You’re going to have numerous opportunities to cheat yourself. Don’t do it.

How will you stay active this winter?

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Peace & Love,

Heather

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7 Healthy Morning Habits To Jump Start Your Day

7 Healthy Morning Habits To Start Your Day Off Right

When we’re kids, our parents teach us habits to create a morning routine like brushing your teeth and combing your hair. And even though these habits stick with us for life, they don’t have much meaning to them (besides looking like a functioning member of society). What I mean is brushing your teeth and combing your hair doesn’t necessarily set you up for a productive day. So I want to share 7 healthy morning habits to start your day off on a positive note.

 

Create A Solid Routine

Getting in the pattern of a consistent morning routine will help all aspects of your life. It seems that when I am prepared and my morning goes smoothly, so does the rest of my day. I make it as easy as possible for myself to get my day started because I know I’m not a morning person. This usually means I lay out my workout or street clothes for the day and make my to-do lists the night before. Whatever routine you create for yourself, so it every single day.

 

Tidy Up

One of the first things I do in the morning (besides brush my teeth) is declutter my area. After the bed is made, I clean up whatever mess was left from the night before. Let’s face it, sometimes we stay up until we become a useless plate of wobbly jello. I do feel there is a correlation between your environment and your ability to think. Whether that’s making your bed or wiping down your bathroom counters, get your space organized. Your environment should be a reflection of the clarity you need to focus in order to get shit done.

 

Be Thankful & Journal

Nothing puts me in a better mood than thinking about all the things I’m grateful for. If you want to connect to your world even more, write down what you are thankful for in a journal. Daily reflection can help you focus on successes instead of complaining about the messes. It’s hard to move forward when you stop remembering all of your wins along the way. Maybe you’re still half way to getting that degree. But at least you started and are doing the best you can. Concentrating on the things you are proud of is a healthy way to keep fueling that motivation and positive self-talk.

 

Move Your Body

I prefer to workout in the mornings because it’s something I can check off my list early in the day. Even if you don’t have a structured workout routine, spend a few minutes walking, practice yoga, or any low impact activity. You could even take at least five minutes to stretch a certain muscle group. Stretching improves flexibility and range of motion, although it doesn’t relieve muscle soreness. There is a huge misconception that stretching can help you recover faster, however, you can find real ways to prevent and recover from sore muscles here.

To-Do List

Making a to-do can help you figure out what you want to accomplish for the day. It’s not the end of the world if you can’t check everything off. To-do lists are a great way to visibly see your goals and priorities for the day. Save your brain some energy and write everything you need to do. Then you can order each task in order of importance. This helps me decide what needs to get done now and what can wait until tomorrow.

 

Put On Your Business Suit

Okay, maybe not everyone works a corporate job. But even if you work from home, I think it’s important to change out of your pjs or sweats and into an outfit that’s put together. It’s so easy to throw on whatever and start your day. And no, you don’t need a suit or anything dressy. Even if you just put on a pair of jeans and a nice top, it will get you in a more productive mindset. This is something I’ve been implementing into my day and it really does help me feel more confident and creative.

 

Laugh!

We live in a society that is very focused on wealth, abundance, achieving goals, and comparing yourself to one another. I mean, come on, you have to realize how hilarious this all can be at the end of the day (or the earlier, the better). When I get in a morning belly laugh, I feel like it sets a positive tone for the rest of the day. Laughter is also an easy way to reduce stress. Life is short, try not to take yourself too seriously out there. Watch a funny video or talk to that friend who you know can make you laugh until you cry. Do whatever you have to do to release those endorphins!

 

 

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Heather

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6 Ways I Detox My Lymphatic System For Flu Season

How I Detox My Lymphatic System

 

I hope everyone had a safe and happy Halloween! Since flu season is here I thought it would be a good time to discuss boosting that immune system. Did you know that the human body has one system that actually needs you to do its job! I guess they left this out of biology class, at least I don’t remember learning this. The lymphatic system is made up of vessels that drain fluid into the blood that help get rid of toxins in the body. And unfortunately, you have to drain your lymphatic system yourself. Luckily, it’s as easy as a few daily habits. In this week’s post, I wanted to discuss what the lymphatic system does and how you can detox it effectively.

By the way, this post also may contain affiliate links because a girl has to eat somehow.

What Does The Lymphatic System Do?

The lymphatic system has a number of responsibilities, but the one that shocks me the most is it’s our number one defense against illness. (Seriously, why isn’t this taught in schools?) It creates a little army of disease-fighting antibodies who are ready for combat. This is actually a major reason why people suffer from illnesses, cellulite, and acne. Their lymphatic system isn’t functioning properly, therefore the body can’t fight the infection.

 

 

6 Ways I Detox My Lymphatic System

 

lymphatic system

1. Wearing Clothes That Aren’t  Too Tight

Lymph nodes can be squeezed when you wear clothes that aren’t exactly your size. For example, ladies, if you wear a bra that is too tight you can be restricting the lymph nodes in your armpits and upper arms. And if you wear a pretty pair of heels that squeeze your foot, you can block lymph nodes in your feet. Always buy clothes that are your size. I like to wear free flowing, loose clothes as often as possible.

 

2. Hot/Cold Showers

I’ve discussed the benefits of taking cold showers before, however alternating between hot and cold water temperatures have even more pros! This type of hydrotherapy causes vessels to contract when you’re in cold water, then dilates when exposed to hot water. You could take a warm bath abs then rinse off with cold water. I like to alternate from hot to cold throughout my shower. It makes since when you think about it. Back in the day, people would work in the heat of the sun and cool off by taking cool baths in rivers and lakes in the evenings.

 

lymphatic system

3. Switch To A Natural Deodorant

Everything you put on your body is absorbed directly by the skin. And remember how I mentioned you have lymph nodes in your armpits? Well, most deodorants and antiperspirants contain aluminum and parabens. These chemicals can get pulled into your bloodstream and are possibly toxic to your health. Your best bet is to start using a more natural deodorant that doesn’t contain these chemicals. It takes some time for your body to adjust, but it will start to work like your usual stick.

 

lymphatic system

4. Get Active

Long hours sitting in front of a computer can also cause a slow lymphatic system. Remember how important it is to take breaks as often as possible. Do a quick stretch, yoga, or walk around. Walking actually activates the lymph nodes under your armpits, so swing those arms!

 

lymphatic system

5. Staying Hydrated

Our bodies are made of about 60% water. So when we are dehydrated, so is our insides. Fluids actually thicken in the body causing the heart to pump harder as well as joint friction when we need hydration. I like to drink a huge glass of water when I first wake up. Since we are asleep all night, our bodies become very dehydrated by the morning. Shoot for 20-30 ounces of water to get your day started.

lymphatic system

6. Practice Deep Breathing

We breathe 24/7 without thought and a lot of those breaths are short from stress or tiredness. And shallow breaths can lead to a backed up lymphatic system. Deep breaths help move the lymph fluid through the chest and throughout the body easier. Starting and ending your day with meditation and paying attention to the breath can positively affect you inside and out.

 

 

 

 

What is another way you naturally drain your lymphatic system?

 

 

 

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Heather

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Resources:

https://www.cancer.gov/about-cancer/causes-prevention/risk/myths/antiperspirants-fact-sheet

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312397/#!po=0.375940

https://www.healthline.com/health/lymphatic-obstruction#outlook

 

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