A Road Map to Healthy Living

A Road Map to Healthy Living

What’s standing in the way of a healthier life for you and your family?

Is it…

  • Having a Walmart budget when you’d like to shop at Whole Foods?
  • Feeling overwhelming by all the changes you’ll need to make?
  • Wondering how to fit all the healthy tasks into your day (when you’re barely squeezing in the basics as it is)?
  • Confusion over what changes are really important (and which ones to do first)?

I understand where you’re coming from.

I’ve spent ten years working with people who feel the same way. Together, we craft a plan that is realistic and doesn’t overwhelm

Making healthy changes takes time and planning, but I have something to make it easier for you.

For example, what if you could…

  • Learn to replace store-bought products with DIY options that actually work and are easy to make?
  • Discover healthy meal planning secrets that are cheaper (and faster!) than the drive-thru, plus get wholesome recipes your family will love?
  • Access resources like eCourses that teach you what changes you can make (and how to make them)?

The folks at Ultimate Bundles have put together a road map to healthy living just for you!

The popular Ultimate Healthy Living Bundle for the sixth year in a row (hurray!). They’re amazed at how many families are saying “yes!” to their health (over 80,000 and counting!) and taking them up on this super short opportunity to get a complete library of natural living resources for one teeny tiny price.

You sort of need to see it to believe it, but the package includes 107 digital products and it’s worth over $3,680!

For the cost of a small bag of groceries, you’ll get a complete healthy living library to help you:

  • prepare wholesome & delicious real food
  • get the toxins out of your house for good
  • understand and use natural remedies
  • breathe new life into your exercise habits
  • learn about important women’s health issues
  • raise exceptionally healthy kids in an unhealthy world
  • deal with digestive issues naturally
  • discover the exercises you need for the best version of yourself
  • plus learn about gardening & homesteading, meal planning, weight loss and so much more!

Plus, it comes with over $160 worth of bonus offers (totally one of my favorite parts!).

Besides being so incredibly helpful and inspiring, one of the things I like best about the bundle is the price. By offering the bundle for a short time only, they’re able to give you access to over $3,680 worth of high-quality eBooks, eCourses and printables for a whopping 99% off!

Here’s how it works:

  1. Visit their website, take a quick look at all the goodness that comes in this package, then click the green “Buy now!” button to go through their simple and secure 3-step checkout process.
  2. You’ll receive an email with a login to their online access portal, where you’ll begin downloading your eBooks, signing up for your eCourses, and redeeming your free bonus offers.
  3. Use their Getting Started Guide to pick the topic you want to tackle first and start making healthy changes!

The most important detail, though, is that this bundle is available for just six days! After Monday night, September 25th, the sale ends and you’d have to buy all of these products individually.

Every resource in the bundle is listed HERE.

It’s even backed by a full money-back happiness guarantee, so you can make sure it’s right for you.

No one should have to put off a healthier lifestyle because it costs too much or they can’t get the help they need.

Get what you need for your healthy lifestyle– check out the bundle HERE.

(Psst… the bundle goes away at 11:59pm Eastern on Monday, September 25th, so don’t wait!)

This post contains affiliate links. I am a proud UHLB contributor.

Flexibility After 40

Flexibility After 40

flexibility post 40

 

Are you one of those women who, despite years of dance and gymnastics lessons growing up, can no longer touch her toes?

You’re not alone.

Flexibility after 40 is a quality-of-life issue for women. While you may not think of it as such, flexibility contributes significantly to being comfortable in your own body.

And while we may not have a reason to show off our splits anymore, flexibility remains a key indicator of wellness.

Maintaining flexibility after 40 tracks with injury prevention as we age.

Flexibility allows our bodies to perform optimally in both sport-specific situations and everyday tasks.

I’m sure we can all think of a friend who has injured herself while doing some seemingly playful task. Maybe it’s a torn hamstring while kicking the soccer ball around with the kids. Or perhaps it’s a tweaked back from carrying groceries in from the car.

These are the types of injuries that when we were younger we swore we’d never get. And, yet, here we are.

Before you go thinking that I mean you have to be doing an hour of yoga every day, let me stop you right there.

Your flexibility routine can be quick and simple…

  • roll your shoulders back 5 times every time you sit down (take some deep breaths while you do it, just because it feels good)
  • wake up your ankles by drawing the alphabet in the air with your toes while you’re on a call at work
  • stretch the back of your body by tying your shoes standing up, bending your knees as necessary (this bend will decrease over time)
  • open your chest by draping your arms over the back of the couch as you’re bingeing on Netflix
  • sneak in a little body contact with your surly teenager by holding on to his shoulder so you can balance as you stretch your quad by bending a knee back and grabbing the top of the foot

What else contributes to flexibility after 40?

Hydration is a big contributor to flexibility. If your body isn’t well hydrated, your muscles aren’t going to move as smoothly. These are muscles that are prone to strain. When the muscles strain, you feel pain.

Being well hydrated keeps the muscles supple. Easy as that.

Finding new ways to move your body will improve your flexibility. Think about it: the movement patterns you use in swimming are different from those used in tennis and different again from those used in walking. Each of these movement patterns challenges your body in a new way, forcing it to adapt.

One of these adaptations is flexibility.

So rather than rushing through the end of your next workout, take a few minutes to enjoy some stretching….and all the benefits flexibility can offer.

Not sure where to start? Check out my favorite supine stretching sequence.

The Taboo Talker

The Taboo Talker

I was having a conversation with a friend the other day, and she commented about how I speak so enthusiastically about so many topics that aren’t publicly acceptable.

I responded, jokingly: “Yep, that’s me…the taboo talker.”

And then I realized that, like most good jokes, there was a real nugget of truth there.

I’ve become The Taboo Talker.

In almost every personal training session or yoga class that I teach, there is at least one discussion that would not be appropriate in mixed company.

Or so people think….

But I see a big part of my job as making people comfortable talking about uncomfortable topics. Just because you and all your friends “have tears running down your legs” when you’re laughing doesn’t mean you have to live with that.

Just because generations of women who came before us saw perimenopause as a phase they had to suffer through in silence, we don’t have to!

By normalizing conversation around women’s health and wellness, we serve not just ourselves but our daughters and granddaughters. By refusing to accept the status quo, we raise the bar for how women perceive themselves and how women’s health is approached.

And I really think that’s work worth doing.

Just so you know I’m practicing what I preach, you can hear me in action as The Taboo Talker.

Lose the Cape, a podcast hosted by two superfun mamas Alexa and Aubrey, promotes the idea that we should free ourselves from the idea that perfection is a job requirement.

In my interview with the Lose the Cape gals, I share some of my favorite tips and tricks for busy mamas who struggle to fit in fitness. There’s also a fair number of funny stories shared.

Listen, I know that you know that you should exercise regularly. But I also know that it’s hard to find time to make it happen.

Check out the podcast to learn some strategies that work for real women, just like you, who are going 90-to-nothing just trying to make it through the day. What you’ll learn is the simple truth that we’re way overcomplicating this exercise thing. Let’s stop making it more difficult than it needs to be!

(I also reveal the somewhat ridiculous tidbit that I used to sew my sons’ underwear. I’m sure my high schooler is really psyched I shared that fun fact with the entire internet.)

I’ve also just recorded a session for the upcoming MamaCare online summit. If you’re pregnant (or planning to be pregnant soon), you’ll want to be a part of this!

The MamaCare online summit is a FREE event where about a dozen wellness practitioners share their best practices for a happy, healthy, holistic pregnancy.

As a certified perinatal fitness specialist, I was thrilled to be included in the MamaCare summit. I love to help my mamas-to-be learn what is normal and what is not regarding exercising while pregnant.

In addition to my interview, you’ll hear from a chiropractor, an acupuncturist, and a postpartum doula, all talking about the parts of pregnancy, birth, and recovery that most people don’t want to mention. I did mention all of this incredible information is FREE, right?!?

If you have a group or audience who would benefit from some straight up women’s fitness, health, or wellness info, I’d love to be your guest. As The Taboo Talker, I can deliver insightful, practical advice from someone who has been there. Contact me so we can discuss details!

Good health and great happiness to you!

It’s Recess Time!

It’s Recess Time!

One thing both my kids and I agree on is that the real bummer of going back to school is the lack of play time.

We’re an active family. We enjoy being outside (even in the Austin summer heat). We enjoy hiking and swimming and soccer and biking and playing at the park.

But school schedules just don’t allow much of that. The kids at our local elementary school have one recess time of 30 minutes per day. This is their main unstructured play time out of a seven-hour school day.

In addition to recess, our local elementary school also has a time where the kids run around a 1/3 mile path around the school grounds. That helps to get out a little extra energy, but it is a structured (some may say FORCED) activity.

Thankfully, our school board instituted a policy last year that forbids teachers from using “taking away recess” as a classroom disciplinary tool. I’ve always thought this was a bit backwards anyway, as most elementary kids NEED way more movement in their day to have focused classroom behavior.

There’s also the question of: Should middle schoolers have recess?

Not surprisingly, I say YES!

My kiddo is fortunate. At his school, lunch is 40 minutes. All kids go to the cafeteria at the start of the lunch period, but after 15 minutes, they are free to go outside.

I love that the principal calls this time “recess.” As an adult, I know the true meaning of the word is a break. But for kids, recess has a particular connotation.

Recess is a time of freedom and play.

Yes, it is a break from going to class, but it is so much more. And for middle schoolers, having an unstructured time to move around, form social groups, and play is important to their development.

Don’t let kids have all the fun!

If you’re headed to the playground with your kids, know that this time can be useful to you, too. While your kids are off playing, there are all kinds of ways you can use the playground as YOUR gym.

Need a little help to boost the creative juices?

Download my Playground Fitness overview with all kinds exercises and games you can play at the park. It’s a great way to fit in fitness for parents and caregivers who spend a lot more time thinking about how to get the kids some exercise than they do about themselves!

Here’s to a happy and healthy school year!

Top 7 Women’s Wellness Myths eBook

Top 7 Women’s Wellness Myths eBook

I’m busy. You’re busy. We’re all busy.

That’s why I collected some of my hottest blog posts about women’s wellness and created a fabulous new ebook for you. Using the series I wrote during myth month as a basis, this ebook is packed with information to help you sort fact from fiction.

Did I mention that the ebook Top 7 Women’s Wellness Myths (And How to Break Through What’s Holding You Back) is FREE?

 

If you’re a woman who tries hard to take care of herself, but you sometimes get lost in the noise of all the expert voices, Top 7 Women’s Wellness Myths is just for you.

I thought about the stories I heard repeated most often from all of the women I’ve served in the last decade. These are real women. Women with families. Women with jobs. Women with a million competing priorities.

Women just like you.

And I took their stories and found the common themes related to health and wellness. The most common theme? I just don’t know what’s true and what isn’t about how I should feel.

In Top 7 Women’s Wellness Myths, I take a look at the ways patterns of belief and thinking can hold us back. I explain how a little knowledge– coupled with a desire to change– goes a long way in improving health and wellness.

The tips included in the ebook don’t require tons of time and a boatload of cash. In many cases, they use science to demonstrate how we can reinvent how we think about ourselves. With this mindshift and a few simple, practical strategies, you can walk on the path of wellness with confidence.

The topics covered in Top 7 Women’s Wellness Myths include:

  • the willpower myth
  • the mama martyr myth
  • the memory myth
  • the competition myth
  • the incontinence myth
  • the hydration myth
  • the sleep myth

If you’re looking to improve your overall health and wellness, fill out the form below so I can send you a FREE copy of Top 7 Women’s Wellness Myths– and you can start busting through what’s holding you back.

Good health & great happiness to you!

Exercise in Perimenopause: The Brain-Body Connection

Exercise in Perimenopause: The Brain-Body Connection

While getting yourself hot and sweaty in a workout offers numerous benefits, it’s not the only type of perimenopause exercise that matters.

The other side of the workout coin is to focus on slow, intentional movement that builds the connection between your brain and your body. Exercise is known to deliver benefits both physical and psychological. Finding the type of workout that appeals to you to support both elements is a fun personal investigation.

Yoga is the Perimenopause Exercise Poster Child

One of the best studied forms of perimeopause exercise is yoga. Physical benefits include increased flexibility and strength, both of which are important for mobility and bone health. Psychological benefits of a regular yoga practice include improved mood and mental clarity. Positive effects of hatha yoga are both physical and psychological, and it’s something almost anyone can do right from home.

For women who are juggling the multiple priorities of work, family life, and caretaking for elderly parents, inserting some intentional movement with deep breathing has immediate physiological benefits. By practicing self-care of movement and breath, you can reduce stress.

Yoga nidra or restorative yoga are two forms of perimenopause exercise that can help lower stress levels. By holding postures for a longer period of time, the nervous system calms down and recalibrates. And with lower stress levels come less of the stress hormone cortisol. When cortisol is lower and steadier, there is less abdominal weight gain, greater mental clarity, and a better sense of emotional balance. This psychological boost has meaningful physical effects.

Restorative yoga offers physical benefits as well. I have yet to meet a woman who doesn’t have tight shoulders or a sometimes-sore lower back. In restorative yoga, bodies are arranged in carefully aligned postures and held for several minutes. When combined with deep breathing and mental release, the muscles release their grip. Many women find profound release and relief through restorative yoga.

Aqua yoga also offers intentional movement coordinated with the breath. With the added benefit of hydrostatic pressure to calm the nervous system and lower blood pressure, aqua yoga also offers perimenopausal women the opportunity to move their body in a supported way.

Finding the balance between high intensity exercise and meditative movement is part of the perimenopause puzzle, Whatever way you choose to move your body, your muscles, your nervous system, and your brain will thank you.

After all, the body and the brain (and the spirit) really are all connected!