Oct 9, 2017

time for YOU and my health coach…..

Now that the kids are back in school, IT IS TIME FOR YOU!! (sigh deep breathe) It’s time to get back to your goals and take care of yourself. I started using my HEALTH COACH about SIX months ago. Not only has she taught me how to eat as a celiac, she has taught me so many ways to handle anxiety, stress, and work life balance. She has taught me to outline my intentions and be real with myself. The first step in the process is to evaluate your relationships,work life,health goals, and spirituality. What are your intentions with all of these topics? Are they toxic?? Do they keep you from reaching your full potential of happiness? What needs to change to help you keep growing and reaching new heights?


I have days just like all of you when I want to get completely off social media. Too much of something is never good. I know I have my limits too. I have certain times in my day when I allow myself to be on my phone. This has definitely given me waaaaaay more time for other things than I realized. I have specific intentions when I’m on my phone. I get my work done, connect with you guys and then I get off. If I have to be on my phone when my kids are around I tell them what I’m doing on my phone. This communication really works. They understand that I’m looking up directions or meeting a quick deadline, or texting one of their friends for a playdate. They need to understand my intentions for being on my phone. Studies show that kids feel ignored and feel second best to i-phones. I’m trying really hard to share what I’m doing on my phone when my kids are around. I make it quick or I excuse myself so they don’t have to watch me bury my face in the phone. (haha) Another big issue with social media (instagram & facebook) is the trap of following people that annoy you, or instantly bring negative feelings into your day. These are all things you want to avoid. Unfollow people. It really isn’t a big deal. You need to protect yourself and the goals you have. Instagram doesn’t tell the account that you have unfollowed. So don’t worry too much about it. I read this yesterday and it really hit home for me– “Smart phones are spiking our stress levels, killing attention spans, and even making us less intelligent. They are hijacking our brains.” — Wall Street Journal


Okay, this is one of my favorite topics. Let’s get healthy! The first step is accepting who you are in the present. You might not be satisfied with your health or routine right now but this is something that can always change. Day ONE should always start today. I had to completely change my lifestyle this past year. It has not been easy but it has been so rewarding. I’m in my mid thirties and I honestly think all women should get blood work done to check hormone levels as well as vitamin deficiencies. You will know how your body is working on the inside so that you can create a program that will work for your body on the outside. You will know your levels for cholesterol, progesterone, estrogen,thyroid,white blood cell count,etc. Most people need their thyroid tested because it determines how efficient your metabolism is working. This is tied directly to how fast you can effectively burn energy (calories) in your body. This will help you lose weight or maintain your weight. GAME CHANGER!! If you want to find a doctor to test these levels google endocrinologist in your area.

Now goals for exercising. COMMITT! Say your goals out loud to yourself in a mirror. When I took a class by Tracy Andersen (fitness guru) she said the one thing that makes people yo-yo in weight is not committing every single day. Plan your week to make it be successful. As busy moms all of us juggle our families, work, and responsibilites. Make exercise a priority. It’s not an extra thing if you have time. It’s part of your day. It needs to be checked off your to-do list, just like making lunches in the morning for your kids. It’s just as important to take care of yourself so that you can be a better mom,wife,sister,employee or friend.

Weight training should be top of your list. Did you know that the amount of muscle mass in your body is directly related to your health and metabolism? My body only started changing when I added weight resistance to my routine. I reduced my cardio by half and added more weights. Read this for more workout tips. 5 THINGS TO KEEP IN YOUR GYM BAG(I swear by these)


My trainer has me doing a very simple routine right now. I meal prep on Sundays and have most of my food ready to go for the week. Breakfast is always 2 eggs and avocado. Lunch is always quinoa, shredded chicken, spinach, tossed with a mustard dressing. Or I use THIS HOMEMADE DRESSING I shared last week. Dinner is always lean fish or chicken with 2 sides of vegetables and rice. When I get home from a workout I drink a chocolate protein shake with 1/2 banana , PB2, spinach, and ice. I also take my morning vitamins with this shake. I take Zinc,MSM, Multi vitamin,Vit C and Co-Q 10. At night I take my omega 3 vitamins and another round of multi-vitamins. For snacks in the day I try to limit them. I am completely off sugar for the most part. I wrote this post on MELASMA and SKINCARE PEEL. In my opinion diets high in sugar/carbs cause skin issues because it effects estrogen levels. I also wrote about skincare products to use here that really make a difference. When I snack I reach for this PROTEIN BALL with a little chocolate in it.


Don’t let negativity settle into you. Let it pass right through you. Control your mind and only allow positive thoughts and people to be apart of your life. Protect yourself the same way you protect your kids. Life creates anxiety for all of us. I’ve learned that small moments of meditation, prayer, and quiet time can go a long way for me. If I can’t seem to shake an emotion that is throwing me off,  I have my inner circle of friends I can call for support or I hop on face time and chat with my health coach. Find someone that understands you. Plan a few things in your week that are fun and make you feel alive. Get outside more. Hike or ride a bike with your kids or family. I love walking the beach. I find a sense of calm there. I also love to serve people or shop for them. I enjoy finding cute little things for friends that will make them feel good. I like getting lost in thinking about other people. It makes me feel calm. What makes you feel calm?

Happiness is not a life without problems, but the strength to overcome the problems that come our way. We are responsible for creating our own happiness or un-happiness. How we react to adversities depends on us. I’ve learned to just be happy, no matter how difficult the situation. It’s exactly how you perceive it. Be the change you want to see, live in the moment, count your blessings and be thankful for what you have.

I hope this helps some of you! I’m definitely working on all of this. I’d love to hear what works for you. Happy Monday.

oh and I took this personality test #2 on this post. I think this helps you understand yourself better too!


I’m all about this SWEATSHIRT!! Hangs over my bum and it’s just cozy. It’s a great one to run errands in and wear over workout gear. It’s called the runners hoodie.

NIKE LEGGINGS & SWEATSHIRT(sale) SNEAKERS (click mahogany) MZ WALLACE BAG | BEANIE (favorite style of all, 4 colors) $16!

I wrote this Q&A Sunday! Check it out.


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