Monday, November 21, 2016

Workouts Under 30 Minutes

Need a workout that is 30 minutes or less?

Here is a list of some of my favorite!

Check back later for my review of each workout. Short workouts are my jam right now and are so much more convenient and easy to do. Have you tried one of these programs? Comment below which one. I love talking fitness!

Cookie Dough Superfood Bites

Cookie Dough Superfood Bites Recipe

2 packets of vanilla Shakeology
½ cup of shredded unsweetened coconut
½ cup local honey
1 Tsp. vanilla extract
½ cup organic chocolate chunks or chips
½ cup organic creamy peanut butter
Mix in a bowl together
Refrigerate for 5-10 minutes
Spray hands with non-stick spray (I like avocado spray)

Roll mixture into a Ping-Pong size ball or roll to fit in between your pointer finger and thumb.


5 Healthy Tips for Traveling

5 Healthy Tips for Traveling
Are you like me, do you feel like you travel more than normal? I know I’m on a plane almost every other month. I use to date Ian, my boyfriend, from cross-country. I was in Iowa and he was in Washington State. Now I live in WA too and my family is still back home in Iowa. Planes are my home, so I am use to it. I have figured out a routine that works well for me that I wanted to share with you. Maybe you are a frequent traveler like me. You might even have more tips than me. Feel free to leave a comment and share those with me. But maybe you are just an occasional traveler. The time I’m writing this it’s almost the holidays and I know a lot of people will be traveling to see their families so I hope everyone can benefit from these tips.
Tip 1- Always start your travel with fuel.
Even if you have a trip scheduled for 5am. Always blend up a shake or make a protein packed meal before you leave. You might not get a lot of options to get food right away and even if you can you save money buy eating before you leave and it’s much healthier for you. Why protein? Well, that will keep you fulfilled longer and satisfied. For me, I usually will make two eggs a piece of toast, and make my favorite superfood shake.
Tip 2- Bring your own snacks.
Trick is don’t forget them! Bonus tip; add a reminder in your phone to remind you the morning of. Some of my favorite snacks I will make are:
                    -Protein energy bites (Cookie Dough Superfood Bites)
-Pre cut veggies and hummus (make sure you buy it in a small container under 4oz, or you put into a clear container no more than a few scoops.
-Oatmeal (just ask for hot water from the flight attendants, don’t forget the spoon)
-Fruit (make sure you check if you are flying internationally, most customs won’t let you take fruit but domestically you are fine.)

Tip 3- Try to avoid the pre-made food on the airlines.
No it’s not all bad but just be cautious. I like to avoid food that has been pre cooked or needs a lot of refrigeration or heat. Call me cautious but I don’t like to risk it. On a plane with those bathrooms, no ventilation, and a lot of usually unhappy flyers the last thing you want to do is get sick.
Tip 4- Get moving during layovers.
Anyone else get super tired of sitting when you travel? The flight isn’t the place to get up and pace the aisles either because that’s super distracting and 99% chance you will always bump into someone. So instead use your layovers and traveling to the airport steps wisely. Take the stairs when you can, skip the conveyor belt and try to beat all the slow people using it. (Promise it’s fun ;)) When you have a long layover find a good leaning spot and stand, walk around, try to find a fun path to walk and explore. Trust me your hip flexors will thank you, AND your energy will increase. So that next flight you won’t be so drowsy.

Tip 5- Bring your own water bottle
Fill up a big glass before you leave for the airport then make sure you drink it all before you get to security. Don’t be the guy with a full water bottle who’s deciding whether to throw it away or drink it right as he is about to take off his shoes. Once you make it through security refill and keep some for the flight. Flights seem to be getting cheaper and cheaper these days, smaller cups, and less water breaks. Just make sure you don’t have a water bottle with suction in it, I speak with experience that isn’t a good one to take thousands of feet in the air. Let’s just say if you do your whole row won’t be happy when it sprays everywhere. : P

Bonus Tip – Workout BEFORE you leave!
There are a lot of things you can do in just 20-25 minutes something to get the blood flowing before you sit again for hours. Yes if your plane leaves at 5am and you have to be at the airport at 4am you can workout as soon as you get to your location but you should try to fit it in as soon as you unpack because the excuses will set in fast!

Here are a few of my favorite workouts programs I follow that help me get it done in less than 30 minutes before I fly!

Have any other tips to make traveling healthier, comment below...

Wednesday, November 16, 2016

13 Things Mentally Strong People Don't Do

13 Things Mentally Strong People Don’t Do
By: Amy Morin

13 things, seems like a lot right?

I thought so too and honestly, I didn’t think much about the title when I was told my Mastermind group was going to read the book next. I thought I was mentally strong already.

Well, I just finished the book and my Mastermind would be pleased to know it was a great read and something I highlighted the heck out of. Turns out I’m not as mentally strong as I thought I was.

What about you?

Since I still love the library and don’t own this book, I saved it by taking some photos for you to see. But first, take a look at the 13 things mentally strong people don’t do…

  1. They don’t waste time feeling sorry for themselves.
  2. They don’t give away their power.
  3. They don’t shy away from change.
  4. They don’t focus on things they can’t control.
  5. They don’t worry about pleasing everyone.
  6. They don’t fear taking calculated risks.
  7. They don’t dwell on the past.
  8. They don’t make the same mistakes over and over.
  9. They don’t resent other people’s success.
  10. They don’t give up after the first failure.
  11. They don’t fear alone time.
  12. They don’t feel the world owes them anything.
  13. They don’t expect immediate results.

How did you stack up after reading that?

Want to know my weak ones??? Well, here they are….

  1. Focusing on things you can’t control was a HUGE one for me.
    1. This is something my boyfriend Ian and I both struggle with. We both complain a lot about things that bug us. For example, we both workout to a DVD that we know is a good program, but we don’t like a few things about the way it was made. Every time we workout we complain and complain about what the guy says, and why they do it that way. After reading this chapter, I mentioned to my boyfriend “Let’s do a different program or  not complain so much. It’s not like we can change it”.
    2. It’s also something that has helped me think about things like why am I yelling at the guy in front of me who just cut me off while driving? There’s nothing I can change what just happened.
    3. This chapter gives you ways to not worry about stuff you can’t change and how to  embrace the feelings you have towards it instead. This statement has really helped me have less stress in my day to day life!
  2. Pleasing everyone….
    1. Don’t even act like this one isn’t something you do too? Doesn’t everyone have this bone in their body? I feel like we were all born with a little bit of people pleasing mentality.
    2. I do this with almost everyone and I think my friendships drive off of me pleasing everyone. Let me tell you it gets pretty exhausting trying to make everyone happy.
    3. I’m a yesser, I always feel if no one else raises their hand to volunteer their time then I must. For example, at church when they ask for money, time, or your donations I always feel like the pastor is talking directly to me. It’s something I am now learning to not worry about too much. This book was very helpful in laying out why I am a people pleasure and how can I change.

I’ll attach a few pictures so you can see why people pleasing sucks, and how you can troubleshoot the problem too!