Breakfast made easy!

We always hear that breakfast is the most important meal of the day, it sets your day up for success, it gives you energy to get through the day without craving sugar rushes, and so on.  All of these statements are true, if you are doing breakfast right.  People always tell me that they have a hard time with breakfast for a variety of reasons; they aren't hungry in the morning, they don't have time to make something, they don't have time to sit and eat, they don't know what to have.  

I am about to tell you the most simple breakfast that is going to change your morning for the better.  It provides energy, protein, vitamins, and minerals! Now have some fun and enjoy.

OVERNIGHT OATS
All you have to do to whip up a bowl is fill a mason jar or Tupperware container with grains, toppings, add-ins and a liquid like milk or water. Then you throw it in the refrigerator overnight.

Here are some wonderful examples :)

DIRECTIONS  (DIRECTIONS ARE THE SAME FOR ALL)

MIX ALL THE INGREDIENTS TOGETHER IN A  JAR. STIR WELL, COVER, AND REFRIGERATE OVERNIGHT.

THE NEXT MORNING, REMOVE FROM THE FRIDGE, TOP OFF WITH YOUR FAVORITE FRESH FRUIT LIKE RASPBERRIES OR BLUEBERRIES AND ENJOY!

INGREDIENTS

1/2 cup rolled oats

1/2 cup coconut milk

1 tablespoon chia seeds

2 tablespoons slivered almonds

1/2 tablespoon maple syrup

1 teaspoon vanilla extract

INGREDIENTS

1/2 cup Unsweetened almond milk (or milk of choice)

1/2 cup Plain low fat Greek yogurt 

1/2 cup Grated carrots 

1/2 tsp Cinnamon

1/2 tsp Apple pie spice

1/2 cup Old fashioned oats

1/4 cup Protein powder 

INGREDIENTS

1/2 banana mashed

1/2 cup oats

1/4 cup almond milk

1 tablespoon chia seeds

1 tablespoon flaxseeds

The importance of rest, listen to your body

We all know how hard it is sometimes to just stop and do nothing, to forget about daily routines and responsibilities and give ourselves the break we need and deserve.  It is a scary thought, doing nothing but taking a moment in your life to rest could do wonders for your day-to-day life. It will recharge your ability to deal with your commitments, your relationships and your overall health and wellbeing with more energy. It’s a worthwhile investment of time, because the efficiency of a well-rested mind will make every area of your life more productive.

Studies show that sleep and rest are essential building blocks of the body and mind. You become stronger and leaner more quickly if you take rest days during your training.

 Pushing your body into overdrive will manifest physically through tight neck and shoulders and usually digestive malfunctions such as gas, bloating, and acid reflux.

 Not allowing yourself time to rest can cause hormonal havoc in your body as cortisol and adrenalin are being pumped through your blood without you even knowing it; the boost of these hormones long term causing your body adrenal exhaustion and an overall hormonal imbalance that can lead to some nasty complications such as depression, weight gain, chronic fatigue and fertility issues. 

When you create a daily to-do list of things you “need” to do, you are internalizing a lot of negativity and losing touch with your own body, which will result in emotional turmoil. You’ll end up with the worst version of your own self – stressed, tired, mentally slow and physically vulnerable. You have to be in touch with the present moment, observe how you feel, and decide what your body and mind needs. 

Here are some ways to incorporate rest into your life

• Daily meditation practice
• Daily breathing exercises: 20 diaphragm breaths every night before bed time.
• Yin exercises rather than yang: yoga, tai chi, restorative exercises (Savasana yoga pose)
• A daily bath 
• hot tea and ½ hour of reading.
• ½ hour walk
• Tea or coffee with a good friend
• Massage or other relaxing beauty treatment 
• 8 hours of sleep
• My favorite Netflix show
• I say “NO” to social situations when I am feeling overwhelmed, and instead I choose to lay low, read, walk or go for a massage. Your friends will be there for you – if you can’t go to that party, arrange to meet for a walk or some tea! Go to yoga together!

Feel the music

Benefits of a solid work out playlist, it does matter!

• No matter what your work out of choice is, a good playlist can make or break it.  There are actual scientific studies done on why music is important for exercise, not just because you love singing along to catchy pop hits.  

• Music is a good distraction.  Music can make you less aware of your exertion, causing you to push just a little bit harder.  (with the right tempo song)  

• Music puts you in “your zone”.  Every one has that special pump up song that you have always used to power through tough times.  It works because we associate certain songs with memories and channel that experience or emotion.  

• Music is a great way to keep pace.  The rhythm of your music stimulates the motor area of your brain.  This stimulation aids in self paced exercises like running and lifting.  Having your beats match your pace creates efficiency. 

• Music heightens your mood.  Music allows you to escape from the present and pick a way you want to feel. You can use music to escape stress and negativity and push through a challenging work out.

Now let yourself get lost in the beats, feel the music, and get your body moving!

New Year, Same Goals?

HAPPY NEW YEAR!!

You did it, made it through another year, and now you find yourself eager and ready to go on a new year, new me campaign.  You get yourself excited, you make a list of goals, and then you realize your list looks a lot like it did last year...and the year before... and the year before that.  Maybe the problem is not you, but your goals.  If you are setting the same goals year after year, maybe you need to take a moment to reflect on why you havent met them in the past.
The best way for a New Year, New Me transformation is to take sometime with your goals and really make sure they are SMART.  Smart... now what does that have to go with goal setting??  Let me explain... 

S- Specific

• what exactly is it that you want to achieve? 
• the more specific the better (I want to lose 5 lbs, I want to wear a size 6, I want to eat 4 cups of vegetables a day)

M- Meaningful

• why do you want to achieve this goal?  why is it important to you?
• what is it about this specific goal that is worth the effort

A- Action

• what are the steps to achieve this goal? how will you reach each step?
• lay out a plan of action with small and specific steps

R- Realistic

• is this goal something you can actually achieve?  how do you know that you can?
• do you have the time and resources available?

T- Timely

• when do you want to achieve this goal by?  how can you measure progress?
• set dates for each step, "by when" marks 

There you go, you have the tools on how to set goals that you will actually be able to meet this year!  Now it is time, New Year, New You, let 2016 be your best yet!!