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Athletic Wear to Motivate Your Workout, With Guest Blogger, Stacy Weber

Have you ever noticed how many women and men you see in a shopping mall, grocery store, or coffee shop wearing workout tanks, shorts, or yoga pants?  Do you ever wonder if they’re just wearing these articles of clothing because it defines their style or if they just went to a gym? It seems there is even more to it than that. A 2012 study coined the term “enclothed cognition”, best described as the clothing a person wears can dictate their attitude or performance. 

WHEN YOU LOOK GOOD, YOU FEEL GOOD.

Even without a study, society tells us that the way we look dictates how we feel. If you’re wearing flattering, comfortable, fashionable clothes your confidence will increase. If you’re dressed in an oversized t-shirt and sweatpants, your confident might not be so high in your performance. And we know, when you feel good, you’re more inclined to workout.  

A NEW OUTFIT CAN MEAN A NEW ROUTINE. 

Have you ever went outside your comfort zone and purchased a new athletic item you loved because of the style, and then changed your workout routine because of it? I know I have. For years I used to wear shorts for running, and slowly starting investing in leggings or yoga pants that took me to the mat. 

NEW GEAR CAN AMPLIFY YOUR SOCIAL LIFE.

Instead of going to brunch on the weekends, many of us are doing our new athletic wear and heading to an exercise class with our girlfriends. Weekends no longer revolve around food or cheat meals, but getting together with friends to get our workout in. I know I’m not the only one. Every Saturday/Sunday I see the same ladies at pure barre or kickboxing getting fit with their friends. 

FASHIONABLE DOES NOT MEAN EXPENSIVE.

To be fashionable and trendy you do not need the most expensive clothing in the stores. Take my looks for example. They each have a different price point, and are drastically different from each other. I paired a blue Lululemon Circadian tank with Lululemon Wunder Under pants for a yoga or pure barre class. These are both at the high end of pricing, but are also trendy and comfortable. 

For a second look I paired a pink Nike T-shirt and Nike Running pants with a Nike gym bag. Nike is a major brand that is both versatile and fashionable. Walk into any Nike store and you’re met with an abundance of color and unique designs from any of Nike’s athletic lines. Just being in the store gives you inspiration to workout. 

For my last look I paired brown Old Navy herringbone pants with a white Old Navy tank top. In recent years Old Navy has increased their production of fashionable athletic wear that is extremely affordable. This top for instance was found on the clearance rack for $4, and the pants were just $15 on sale. (They do exactly match Lululemon Wunder Unders in herringbone). 

Athletic wear that is fashion forward will inspire you to hit the gym, or take a class any day of the week! 

Stacy Weber is a lifestyle entrepreneur focusing on fashion and travel. She tells stories online through blogging, social media, and video to share unique trends. Stacy has spent over 10 years in Public Relations for Public Health and Government.  She has spoken at the Centers for Disease Control, University of Michigan, Bowling Green State University, and a variety of national conferences about public relations, emergency management and public health.

5 Healthy Habits That Could Change Your Life

Each week I like to bring something new to the table. Something to excite you, educate you, or simply motivate you on your healthy journey. As I tell my clients, when it comes to being healthy, we have to keep things fresh and fun. If you find yourself doing the same thing every single day, you're more likely to get burnt out and give up without hesitation. Finding your health and balance should be enjoyable and it should absolutely feel good both physically and mentally. Personally, if I did the same thing day in and day out,  I wouldn't be as passionate about what I do. I'm constantly trying new morning concoctions, new workouts in the gym, and introducing myself to different tips and tricks. As a Health Coach, I know how important it is to challenge our bodies and minds. It allows us to test out and find what works best for us on an individual level. It can also be the difference between getting results and not getting results. Rest assured keeping things fresh does not have to be complicated. It could mean trying one new thing each week, or to scale back, one new thing each month. I encourage you to do whatever it takes to find what works for you, and motivates you to keep going. If you're drawing a blank, try one of our five healthy habits. While it might not be what you're looking for, we say it doesn't hurt to try. Who knows, including some of our habits and suggestions could make a big difference in your life.

(photo from the internet)

1. Oil Pulling: It's a "crunchy" habit that can really amp up your morning routine. Oil pulling sounds funny, but once you try it, we think you might get hooked. It's a pretty simple method. Upon rising, take a small spoonful of melted coconut oil and put it in your mouth. For the next twenty to thirty minutes, swoosh it around your mouth (do NOT swallow or spit in sink). It's literally known to pull toxins from your body, while possibly whitening your teeth, and freshening your breath. We always follow our oil pulling sesh with our warm lemon water (deets to follow). There are MANY articles on the internet that will say you have to do it this way or that way, but I say start at your pace. Try it out for a few minutes tomorrow morning while getting ready for work or preparing your breakfast. Increase the time as you get more comfortable with it.

2. Morning Meditation: Hey, don't knock it until you try it. I like to call it "the calm before the storm." We wake up and next thing you know it's already noon. Each day is packed with more work, errands, chores, and events to attend. We can get so caught up in the craziness of life that we forget to stop, breathe, and take in the view around us. Getting your mind and thoughts right before you walk out of your front door can make be the difference in a good day or a bad day. I love to start my morning off with a daily devotion from the Bible and a calm five minutes before I get going. This is also a great time to pop in the oil pulling or sip on your warm lemon water. See, we're tying this all in for you. A one stop shop for your morning health routine (however, this can be enjoyed whenever you please!).

(photo from the internet)

3. Warm Lemon Water: Sometimes, I feel like I should be a spokesperson for lemons. I'm constantly encouraging all of you lovely peeps to drop and give me some fresh lemon juice in your morning water. The health benefits are endless but my most favorite include reasons like balancing your pH levels, flushing the junk from your body (also known as detoxing), helps cure the common cold, and aids in digestion. Honestly the list could go on but these are a few BIG reasons to give the lemons a shake. From time to time, we change it up by adding some fresh ginger slices, orange slices, or better yet cinnamon and honey. Fresh lemon juice, warm water, cinnamon, and honey has been said to aid in weight loss when consumed in both the morning and the evening on an empty stomach. Whether or not this helps you lose weight, I can attest that it helps curb my late night cravings and also tastes quite sweet and delicious!  

4. Fresh Air: I don't care if it's hot outside or freezing, I'm here to say that fresh air does the mind and body good. Many of us spend a lot of time indoors for work or everyday life. While we can't always control where we have to be, we can make an effort to take in some fresh oxygen in the great outdoors. If you don't have time to get outdoors for a quick workout, open your windows for a few minutes every single day to circulate fresh air. It can also help push out the germs and not so pleasant smells that you may not even realize are there. Some studies even suggest that kids who get more fresh air may do better in school or show fewer ADHD symptoms. So, take a family walk around the block, soak up the vitamin D, and take a few cleansing breaths in the middle of mother nature. 

(photo from the internet)

5. Be Present: Most of us have some sort of electronic in our hands all of the time (guilty!). While it can often be work related, I'm pretty sure it can also be harmful to our health and to some of the relationships around us. Our loved ones want to spend quality time with us (whether they admit it or not), so give them what they naturally crave, YOU! Set a time to sign offline each day, and let's get back to spending time together the old fashioned way. If that doesn't move you, then consider signing off at least two hours before bed. Doing this could help calm your mind, and improve your sleep habits too. Be present in your life and make the most of the time you spend with others. If you're at a game, be all in at the game. If you're at the movies, be all in at the movies. Wherever you are, and whatever you're doing be there and not off focused on someone's status on the internet.  

The goal is try something new, while keeping things fresh, and also exciting. Our suggestions may or may not work for you, but the goal is to challenge yourself to be better with each new day. If it works great, and if it doesn't, then let this be the motivation behind introducing yourself to different ways that could help you to look and feel your best. 

Five Ways to Stay Motivated

Don’t let the leftover paczkis from Fat Tuesday distract you from staying on track with your health and fitness goals. You’ve got your eye on the prize and you know what you’re working towards. That is until the excitement of making healthy choices become repetitive and boring. You think to yourself the start of living healthy always goes well, but within a couple of weeks your drive is diminished with the box of chocolates you devoured on Valentine’s Day. Before you throw in the towel, we’re offering you five fun and refreshing ways to stay motivated.

1. Mix it up: If you find yourself bored and distracted with being healthy, it may mean that it’s time to change what you are doing. Start by changing up your food. Don’t be afraid to try something new. Pick one new fruit or vegetable each week to try, and then choose a new way to cook it. Get friendly with spices, as it can be the secret to delicious healthy dishes. If you want to keep things simple, rotate meals every two to three days. After you’ve tackled the food, it’s time to change up your workout. Consider trying a new fitness class, or rotate what you’re doing throughout the week. Once you’ve tested our a few workouts that feel good, continue changing things up each week. Remember, if you aren’t having fun or enjoying this, then you need to continue searching until you find what works for you!

2.  Partner up: Grab a buddy to share this journey with. You can check in with each other each day, to make sure you’re both staying on track, and encouraged. Ask your friend to meet you at the gym, try a new workout class, grocery shop, and prep your food together. You can send each other encouraging texts, keep charts, and hold weekly meetings with each other.  Ask her to hold you accountable all throughout this process. Don’t be afraid to ask a group of friends to join in. It’s kind of like a book club, but for health, and fitness!

3. Share what you’re doing:  Consider sharing your healthy journey and progress on social media. You can post pictures of your healthy food choices, accomplished workouts, healthy products, or quotes that motivate you and others. You can even create your own hashtag, so you can look back and reflect on the progress you’ve made. Living a healthy lifestyle is something that should be celebrated. Not only will this encourage you to keep going, but you could also be inspiring others to get healthy too!

4. Create a Vision Board: A vision board is a collaboration of photos and words that inspire you to reach your goals. You can cut pictures from magazines or the internet, and then paste it altogether on a board. If that sounds like too much work, you can copy and paste pictures on your computer and keep the board on your desktop. Each time you open your computer, it will remind you of what you are working towards. Another option would be to create a Pinterest board, where you can pin motivational pictures, helpful information, and ideas. Keep your vision board posted somewhere where you can see it each day.

5. Reward Yourself: Each week decide what you’re going to accomplish, and then offer yourself a reward once you’ve reached your goals. This will help motivate you, as you will have something to look forward to. If you ate healthy, worked out, and did everything you’ve set out for, be sure to reward yourself for your hard work. A few rewards could include purchasing new music for your workout, a new outfit to wear while working out, a cheat meal, or a relaxing massage. You can set smaller weekly goals, and then quarterly goals, where you can set rewards ahead of time once accomplished.

The bottom line is that living a healthy lifestyle takes work, and you constantly need to motivate yourself to keep going. If you find yourself in a “healthy girl rut” then consider trying a few of the suggestions listed above. Remember, this lifestyle should feel good, inside and out! 

Give Thanks. Find Balance. Stay Healthy.

The holidays are upon us. To some of us, it’s the most wonderful time of the year, but to others it’s a sign of weight gain, gluttony and a New Year’s Resolution that will most likely fizzle out after a few weeks. Before you go all Scrooge on us this holiday, let's talk it out. This Thanksgiving you don’t have to keep yourself from enjoying all the splendor of the Thanksgiving meal in effort to button your jeans. 

Give thanks. Every day we go through the same motions. We wake up; go to work, make dinner and then sleep. Okay, I may have left out twenty plus details, but you get the point. This life is a gift, and because we are human we often focus on what we lack or don’t have, rather than being grateful for what’s already upon us. So this Thanksgiving, give thanks for the little things.  When your alarm clock goes off instead of rolling over and groaning about having to get out of bed, take a moment to appreciate the blessing of being able to get out of that bed. Give thanks for the job you do or don’t have. Remember, everything happens for a reason. It’s all leading you down the path to the next great thing. The gift of life shouldn't ever be taken for granted. Instead, embrace it, not only during the holidays but every day. Be thankful for time spent with an elderly grandparent or even for your old car that barely runs. Surely we all can find something we are thankful for. So this Thanksgiving, simply give thanks.

Find Balance. This tends to be a difficult one. We all have a lot on our plate, so finding a healthy balance in life is something we have to really work at. It doesn’t always come easy, but it can be done. It starts with keeping things simple and prioritizing. Write out the most important aspects of your life, and then work on time management among those areas. For example, balancing work and family entails a lot of planning. Find a system that works well for you and your loved ones. This holiday season don’t get caught up in the things that don’t matter. Don’t get so overwhelmed with fancy displays that you lose precious time and meaning behind Thanksgiving. Find your perfect balance.

Stay Healthy. You don’t have to put your skinny jeans on hold this Thanksgiving, just so you can eat your mom’s famous sweet potato casserole. Instead, let’s talk moderation. This is the time of year we love to overindulge in our traditional Thanksgiving feast. The secret is you can still enjoy your favorite holiday dishes, but in a different light. We invite you to try these healthy suggestions to help you stay on track this year!

1. Kick off your Thanksgiving with our Turkey Burn Cardio circuit (found under the fitness section), or some other form of exercise you enjoy. This gives you a little room to enjoy the big meal without feeling guilty. Besides, getting exercise and fresh air is a great way to start any day!

2. Put a healthy spin on your traditional Thanksgiving dishes. There are many healthy alternatives to bring to your Thanksgiving table this year. It's a great way to enjoy your favorite dishes with a healthy twist and fewer calories. If you aren’t hosting dinner, offer to bring at least one side dish to ensure you are getting something healthy and light. Try our homemade coconut fluff instead of processed, sugary whipped creams.

3. Spend less time stressing over little things that don’t really matter. It’s simply not worth it. The glittered coated pine cones for your table centerpiece won’t last long, but the memories will.  Never take these moments for granted. Remember to breathe, take it all in and cherish what’s around you.

4. Go light on the booze. The cocktails and beverages will be flowing, but these calories can add up quickly. Stick with wines and spritzers and try not to overdo it.

5. Watch portion sizes. The key is to take small amounts, which allows you to enjoy the meal, without feeling guilty. Eat slowly and put your fork down between bites. When seconds or leftovers are offered, politely say no. Allow yourself one piece of dessert and remember everything can be enjoyed in moderation. Here are some other healthy alternatives to bring to your table this year. 

Sometimes we lose track of what this time of year is all about. It’s a precious gift to be able to wake up in the morning, spend time with those you love and treat your body like a temple. This Thanksgiving give thanks, find balance and stay healthy. 

This year we have SO much to be grateful for, including you! I couldn't be more thankful for your love and support, as our team continues to spread our mission, to help you reach a happy and healthy lifestyle. Thank you from the bottom of my heart! I'm wishing all of you a blessed, happy, and healthy Thanksgiving. GOD BLESS!

Warmly,

Jenna 

AMP UP YOUR WORKOUT & GET RESULTS!
  1. SWITCH UP YOUR WORKOUT ROUTINE: If you find yourself doing the same workout every day, you may not be getting the results you deserve!  The key is to challenge your body by performing different exercises. Focus on different muscle groups and consider adding in cardio to your routine. Get your heart rate up! We encourage you to change up your workout routine each week.
  2. CREATE AN UPBEAT PLAYLIST: Music can make or break your workout! No, seriously! Try adding some fast paced music to your playlist and let the beats pump you up!
  3. SWITCH UP YOUR MEAL PLAN: If you eat the same foods, it may be time to make some changes. Like your workout, we need to continue to challenge the body and introduce different nutritious foods from time to time. Find what works best for your body!
  4. GRAB A WORKOUT BUDDY: Sometimes, we need a friend to motivate us and get us through our workouts. There is nothing wrong with that! Partner up with a motivated friend and push each other in the gym.
  5. POST-WORKOUT PROTEIN: Your body needs replenished after a good workout. When you perform resistance exercises, it breaks down the muscle. You need amino acids to repair and build.
  6. UTILIZE YOUTUBE VIDEOS: Lately, I’ve been using YouTube to get a good workout in.  It offers many FREE workouts to follow. You can do these workouts in your home, at your convenience. There are many to choose from!
  7. ACCEPT A DAY OF REST: We want results, so we think we need to keep pushing our bodies! Not a good idea! Allow yourself at least one day of rest. Your body needs the time to rest and recover. If it’s never given the time to recover you could run into injury.
  8. HAVE FUN: Working out shouldn’t be something you dread! Find a type of physical activity you enjoy and go after it! Getting active doesn’t mean you have to spend hours in the gym. Get your heart rate up at home by dancing in the kitchen with your kids or going for a family walk. If you have little ones, pop them in the stroller for a little extra weight while you walk or jog.
  9. GET A TRAINER: You don’t need a trainer for each workout, rather on occasion to give you fresh ideas  and motivation. Take those new ideas and use them on your own to get the results you are looking for!
  10. DRINK MORE WATER: We HAVE to hydrate our bodies, and even more so when working out! Stay hydrated before, during and after your workout. Loading up on H2O also helps flush out toxins and aids in weight loss. 

***Always consult your doctor before making any changes regarding your health and wellness. We offer suggestions, but don't claim to be medical experts.