Wednesday, February 25, 2015

You might not be able to control everything...but you CAN control this!

As women we are multi-tasker's and we are interconnected to EVERYTHING. Our minds never shut off and we have a never-ending list that plays over and over in our head. Which ultimately leads to the deterioration of our health caused from too much STRESS.  The crazy thing is, we have CONTROL over our stress levels. We decide what we do every day and we are the one's that make our schedules, no one else.
There are days that I feel like I am running around like a chicken with its head cut off, which ultimately leads to stress & tension. My life naturally produces stress, 3 kids, my business, extra-curricular activities, family events, cooking, cleaning, and much more...but that is life. It is my choice to fill up our schedule with activities that make us go till 9pm every night with no breaks on the weekend, that is MY CHOICE. Every day I have to look at my schedule and say, Is that a priority and does that need to be completed today?, if not I leave it for the next day. 
You have to be aware of what "bears" fruit in your life and what doesn't. As women we often do things that bear NO fruit and our "daily-do's" just take away from us and we end up feeling depleted of all our energy mentally, physical, spiritually, and emotionally. I love this verse below because it is telling us that if we REMAIN IN HIM with our priorities and our daily actions, we will produce fruit, but if we do not put him first in our daily actions then we produce nothing. I WANT TO PRODUCE FRUIT, not STRESS!
We all deal with stress differently. For me personally, stress is a huge factor in my life. Apart of my health story is overcoming anxiety and panic attacks. Obviously not everyone has stress at the magnitude I did, but we all have stress and stress wreaks havoc on our bodies.  Dr. Caroline Leaf, author of Who Switched Off My Brain, stated that when a stress reaction occurs in our bodies, it actually “marinates” the body in toxic chemicals. Which in turn is extremely unhealthy and threatening to our physical well-being.
Stress can produce a multitude of symptoms in our bodies. And that is why I also believe that so many people are incorrectly diagnosed with illness and diseases because they mimic signs and symptoms of stress. If we started working on minimizing our stress levels, I truly believe that illnesses and diseases would start to disappear.
Emotional symptoms:
·         Becoming easily agitated, frustrated, and moody
·         Feeling overwhelmed, like you are losing control or need to take control
·         Having difficulty relaxing and quieting your mind
·         Feeling bad about yourself (low self-esteem), loneliness,
·         Depressed
·         Anti-social, avoiding others
Physical symptoms:
·         Low energy
·         Headaches
·         Upset stomach including diarrhea, constipation, and nausea
·         Aches, pains, and tense muscles
·         Chest pain and rapid heartbeat
·         Insomnia
·         Frequent colds and infections
·         Loss of sexual desire and/or ability
·         Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet
·         Dry mouth and difficulty swallowing
·         Clenched jaw and grinding teeth
Continue readiCognitive symptoms:
·         Constant worrying
·         Racing thoughts
·         Forgetfulness and disorganization
·         Inability to focus
·         Poor judgment
·         Being pessimistic or seeing only the negative side
Behavioral symptoms:
·         Changes in appetite -- either not eating or eating too much
·         Procrastinating and avoiding responsibilities
·         Increased use of alcohol
·         Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing
A little stress every now and then is not something to be concerned about. Ongoing, chronic stress, however, can cause or exacerbate many serious health problems, including:
·         Mental health problems, such as depression, anxiety, and personality disorders
·         Cardiovascular disease, including heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke
·         Obesity and other eating disorders
·         Menstrual problems
·         Sexual dysfunction
·         Skin and hair problems, such as acne, psoriasis, and eczema, and permanent hair loss
·         Gastrointestinal problems, such as GERD, gastritis, ulcerative colitis, and irritable colon. (information obtained from WebMD).
For me personally, I have to de-stress or my health is negatively affected.  There are days that I struggle with stopping and that is when I feel more tension in my body and mental fog. I have to make a daily effort to reduce the stress in my life, not make more of it!
I have learned multiple ways to decrease my stress, but you have to learn what works best for you.  My daily devotions, exercise, deep breathing, and even lying still for 15-20 minutes in quiet, all help decrease my stress level and keep me in a more peaceful state.

Take time today to look over some of the ways to reduce stress in your life. It is not only about being a HEALTHIER you, but a HAPPIER you. We might not be able to control everything but we do have the ability to control our stress level and make time for ourselves to relax which will in turn change our health!

See tips below on how you can stay more calm and decrease your stress level.

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Tuesday, February 24, 2015

Tone & Tighten Tuesday - Bench Workout

This past week I had my monthly Imperfectly Balanced Workout Meet-up. We had an incredible time working out at our local park.
See the workouts below so that you can do these moves the next time you find a bench:)
The video is a shortened version of the BENCH workout. And the picture is the longer version of the workout we did at the park.
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Monday, February 23, 2015

Friday, February 20, 2015

Foodie Friday - Health Almond Joy Bites

I love chocolate & I love coconut so these = PERFECTION in my book. If you have a sweet tooth like me but try to eat clean and healthy, these will definitely do the trick!
Healthy Almond Joy Bites
Serves: 8
  • ½ cup unsweetened shredded coconut
  • 2 tablespoons coconut oil
  • 1 tablespoon organic raw honey
  • 1 tablespoon water
  • ¼ teaspoon vanilla extract
  • pinch of fine sea salt
  • ½ cup organic black & greens 85% cacao bar
  1. In a medium bowl, combine the shredded coconut, coconut oil, honey, water, vanilla and salt, and mix well. Let sit for 5-10 minutes.
  2. Using a tablespoon, drop the coconut mixture onto a cookie sheet lined with parchment paper, creating bite-sized mounds.
  3. Place the plate in the freezer for 15-20 minutes, to allow the coconut mounds to firm up. They should become pretty solid, thanks to the coconut oil!
  4. While the coconut filling is setting in the freezer,  start melting the dark chocolate.
  5. Using a spoon, coat each coconut mound with a dollop of melted chocolate, spreading the coating around evenly to cover every last inch! If you'd like to coat the bottoms, as well, allow the first coating of chocolate to set in the freezer (about 10 minutes) then dip the bottoms in chocolate and freeze again on the parchment paper to set.
  6. Serve slightly chilled for best texture, and enjoy!
21 Day fix approved for a yellow SUBSTITUTION treat
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Tuesday, February 17, 2015

Who, What, Where, When, How, Why...go EXTREME?

On March 2nd, I am starting a BRAND NEW 21 day EXTREME program & I want to join in  on the fun with me! See the details below on what this program is all about.

What is the 21 Day Fix EXTREME?
The original 21 Day Fix was designed to make losing weight very simple. That’s why it became America’s #1 home fitness and nutrition program. Now, Autumn Calabrese has created 21 Day Fix EXTREME, to get you seriously shredded in the shortest time possible. This EXTREME 21-day fitness and nutrition program combines simple portion control, clean eating, and extreme 30-minute workouts to help you finally get the lean, defined, sculpted body you’ve always wanted.

What makes the 21 Day Fix EXTREME effective?

·         You get seven EXTREME 30-minute workouts, one for each day of the week— so your mind never gets bored, and your body never stops changing. The workouts feature a unique blend of steady-state aerobics, resistance training, and intense power moves that target every muscle in the body helping you get shredded fast.

·         For your nutrition, you’ll not only be practicing portion control—you’ll be eating ONLY clean foods. No treats. No cheats. No excuses.

·         No other program has you eating this well and working this hard. But if you want a lean abs, cut arms, ripped shoulders, and toned legs . . . you have to take it up a notch. It’s going to take dedication, intensity, and drive. But, it’s only 21 days. You can do this.
Who can do the 21 Day Fix EXTREME?

·         People with a dramatic short-term weight-loss deadline, including those who have a big event coming up, like a vacation, wedding, or work event.

·         21 Day Fix graduates who are ready for the next step. And graduates of other extreme programs like P90X, INSANITY, and FOCUS T25.

·         People without much weight to lose, but who want to shred up and see their abs. These people tend to have an “ALL IN” mindset towards workouts and nutrition.
What’s in the 21 Day Fix EXTREME Package?

·         7 color-coded portion control food containers

·         6 workouts plus 1 bonus workout on 2 DVDs

·         21 Day Fix EXTREME Start Here Guide

·         21 Day Fix EXTREME Eating Plan

·         Countdown to Competition

·         1 month Supply of Shakeology

Equipment needed

·         Free weights and/or resistance band

Nutritional Supplements:

·         Shakeology is an important part of the 21 Day Fix EXTREME Eating Plan.

As your Health Coach I will provide you with:

·         1:1 Health Coaching - Weekly 1:1 check-ins, & a secret-closed Facebook Challenge group

·         Customized Meal Plans

·         Healthy, Clean Recipe Book

·         Support

·         Motivation

·         Accountability

·         Long-Term Results

If this programs sounds perfect for you or if you have more questions about it, please email me at  I would love to have the opportunity to partner with you and help you get healthy from the inside-out!
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Friday, February 13, 2015

The Best Kale Salad

This salad has been a weekly meal in my house. I have eaten it the past 3 days now and I want more! It is so fresh and light and satisfies my cravings for something sweet, salty, and healthy all at the same time.  
I hope you enjoy this delicious, antioxidant, super food salad just as much as I do.
4 large handfuls of Baby Kale
4 large handfuls of Spinach
1 cup of Shredded Carrots
1 cup of Shredded Purple Cabbage
1/2 cup of Golden Raisins
1/2 cup of Gorgonzola Cheese
1 cup of Chopped Strawberries
1 Fuji Apple Chopped
1/2 cup of Pecans
1/4 cup of Grape Seed Oil
Juice from 2 Lemons
3 Garlic Cloves
2 TBSP of Tahini
1/4 cup of Water
2 TBSP of Pure Maple Syrup
3 TBSP of Tamari or Coconut Aminos
1/2 Onion
Dashes of Pepper
1. Mix all of the salad ingredients together in a large bowl
2. Add all of the dressing ingredients into a blender and blend until smooth
3. Pour dressing over the salad, toss, then refrigerate for an hour
4. Enjoy:)
21 Day Fix Approved - Once the salad is tossed. Scoop out 2 containers of salad with the green or purple container and then top with a red container of protein.
1 red, 1 green, 1 orange, 1 blue, 1/2 purple
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Tuesday, February 10, 2015

What to Expect If You Are in My Challenge Group

So here are the details…I run my challenge groups in a 21 day SECRET Facebook group for only women who are serious about getting healthy. The women in my group are dedicated, committed, and work hard to achieve their health and fitness goals. There are no shortcuts in my challenge groups. If you want results you have to work hard, eat clean, and change your mindset.
The first step in participating in my challenge group is that you and I decide what workout program is best for you. We discuss your goals and we choose a program that will best meet your needs and your abilities. And then you will purchase a challenge pack.
The challenge pack provides you with the ENTIRE work program, nutrition guide, 30-day supply of shakeology, food containers, and more.
As your coach…I go above and beyond to help you reach your goals. Every Sunday we check-in and discuss your weekly results and see where changes need to be made to maximize your results. I provide 2 monthly meet-ups to my challengers. This creates a sense community for the women to show support and it helps us to feel more connected with one another in our health journey.  I also supply all of my challengers with customized meal plans and a recipe book.  
·         1:1 Weekly Check-In’s
·         2 Monthly Meet-up’s – 1 Group Workout & 1 Group Q&A
·         Customized Meal Plans
·         An Endless List of Clean, Healthy Recipes
·         Ongoing Support, Motivation, & Accountability

 What I EXPECT FROM YOU if you are in my challenge group:
·     You must follow your workout program, if that means your program asks you to workout every day for 30 minutes, 7 days a week…you will do it. We are in this TOGETHER!
·     DO NOT deviate from the nutrition plan.  80% of your results is based on nutrition alone. So if you want results, follow the nutrition plan. With your challenge pack you will get a nutrition guide and food portioned containers if you are following the 21 day fix program.  I will also provide you meal plans that I know will give you success and results. Along with these meal plans, I will provide you with amazing, healthy, and clean recipes that you and your family with enjoy.
·     Be involved in the challenge Facebook group. Every day I will have daily posts with assignments and you need to do those. It does not require a lot of extra time, but these tasks are going to keep you accountable to ME & to the other women in the group. You asked for support and accountability to get healthy and that is what this is.  Every Sunday you will be required to check in with me with your STATs as well so I can monitor your progress.  From my experience as a coach, the women that are active in our group discussions and stay in contact with me have the BEST RESULTS.
I take my challenge groups very serious…It is a passion of mine to help women get healthy inside-out and help them find their balance in life while doing that. It takes hard work and commitment to see results and you have to give 100%. 
If you are ready to get SERIOUS and need support to reach your health goals, I would love to talk with you and help you. Email me at
My next challenge group begins March 2nd. I have 8 spots left for women that are NEW to my challenges.

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