Saturday, April 25, 2015

The Connection of Mental and Physical Health

Mental and physical health pictured with an image of a brain and a heart.

One of the reasons I love committing my life to fitness and nutrition is the mental and physical health benefits. Being part of the Beachbody team can be a super rewarding path physically, mentally, emotionally, and financially. It’s pretty clear how exercise and nutrition can affect physical health, but they also have an impact on mental health. Mental health is important for the ability to enjoy life, and establish and maintain meaningful relationships with people around you. Commit to exercise and nutrition, and you can benefit your mental and physical health as a result!

Mental and Physical Health Through Exercise and Nutrition

Endorphins. When you exercise, your body releases endorphins, a natural chemical that causes the body to feel good. These endorphins improve your mood and produce positive mental and physical health.

Strength. Your heart, lungs, and muscles are strengthened with exercise. The result is increased energy as you continue to get physically stronger. With more energy, you are more equipped to enjoy life and the mental and physical health benefits as a result.

Relief. One of the greatest ways to relieve stress and anxiety is through a good workout. If you are ever feeling sad, depressed, or angry, try pushing yourself in fitness to work off the stress.

Team. When you have a team like Beachbody, mental and physical health can be improved. Not only are you getting all the great benefits of exercise, but you also have the support of an entire team. They are there to comfort you, encourage you, and push you when you need it.


Energy. When you eat the right types of food, you build sustained energy throughout your day. When you have more energy, you can complete tasks with ease and positivity.

Clear mind. A balanced diet prevents mood swings that are caused by an excessive amount of sugar and caffeine. Without mood swings, your mind is clearer to operate without being clouded by irrational thoughts.

Health. When you are committed to foods with nutritional value, you are less likely to get sick. Your physical and mental health can be much improved without the strain of frequent sickness.

Mental and physical health are truly related! Improving your physical health can have a positive impact on your mental health. I’m so blessed to be able to commit my personal and professional life to physical and nutritional health, and I’d love to help you do the same! Contact me if you would like to learn more about helping yourself and others with mental and physical health through fitness and nutrition.
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Tuesday, April 21, 2015

Get Lean With Resistance Band Exercise

Resistance band exercises with pink bands.

Resistance band exercise is a super effective way to get those long, lean muscles. The resistance causes your muscles to squeeze tight, so you can get a great workout from simple resistance band exercise. Resistance bands come in a variety of sizes and lengths. Shorter, thicker bands are more difficult for the muscles and should be used for those who have some experience with resistance band exercise. If you are a beginner, I suggest a full set of resistance bands and working your way up from the less resistant to the more resistant as you continue to do resistance band exercise.

5 Resistance Band Exercise Moves

Stand with feet shoulder-width apart and feet standing on the middle of the band. Hold one handle in each hand with palms facing out in front of you and arms at your sides. Perform a biceps curl by pulling your palms to your shoulders. Then, slowly lower back down. Repeat 15 times.

Center the band over a sturdy chair and sit on it. With one hand in each handle, bring your hands to just above your shoulders with your palms facing upward. Press your hands straight up until your arms are fully extended, keeping your palms facing up. Then, lower back down. Repeat 12 times.

Stand with feet shoulder-width apart and feet on the middle of the band. Grab the handles and hold them just below stomach level with palms facing each other. Pull the band up to shoulder level with arms slightly bent. Then, slowly lower back down. Repeat 12 times.

Sit in a pike shape, with your feet straight out in front of you and chest straight up. Place the center of the band around the bottom of your feet. Extend your arms in front of you and grab the handles with palms facing each other. Pull the handles to your stomach while trying to squeeze your shoulder blades together. Slowly return to arms extended. Repeat 15 times.

Wrap the band around a pole or something very sturdy. Put your back to the pole and grab a handle with each hand. Step forward until the band is taught. Keep your elbows up, and palms facing down and start with your hands at chest height. Press the band straight out in front of you until your arms are straight, then return to hands next to the chest. Repeat 15 times.

Get ready for summer with resistance band exercise for your upper body. It’s a great way to get lean muscles that look defined and toned when rocking your summer dresses, swimsuits, and tank tops. I’d love to chat with you if you need any other inspiration for your beach body goals!
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Sunday, April 19, 2015

BeachBody success story: 2014 Top ten coach

How does someone like me a mom of three kids, no business background, social media experience become  of the most successful coaches In the entire network out of 290,000 coaches? 

I was working as a nurse, finishing my masters, and my youngest was 9 months old. 

I am completely average, hot mess most of the time and took a normal life to extraordinary. 

Well I saw a post on facebook and thought it look like something I would like to do. 

I wanted to promote health instead of covering up ailments with bandages and medications. I knew nothing about helping others build a business. All I wanted to do was create incredible challenge groups that improved health and wellness.

I started to dream, saw others before me create incredible life changing success and went all in. Like jumped in with both feet.

Want to know more about what I do? How I am home with my three kids, Travel the world, give freely to others, created a 5 figure WEEKLY income from home in 2 years?

You can totally do it too. Anyone can. You just have to believe in yourself and be dedicated to helping other people..join my 5 day glimpse into coaching. It into totally Free, and an opportunity for you to get a sneak peek into the opportunity that has forever changed our lives. 

Email me at to check this out!!

Starts Wednesday! ��������

Let's Do this!

#topcoach #royalrepublic #whynotyou
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Friday, April 17, 2015

A Scrumptious Healthy Pesto Recipe

Healthy pesto pasta with a scooping utensil.

Who doesn’t love some healthy pesto pizazz in their life? Healthy pesto meals are the perfect way to transition into summer. Besides that it is super scrumptious, pesto is easy to make! You can make a big batch and then freeze the extras for another meal or two.

Healthy Pesto

2 cups packed fresh basil leaves
¼ cup toasted pine nuts or walnuts or cashews or almonds (so many options!)
¼ cup grated parmesan cheese
¼ cup extra-virgin olive oil
2 garlic cloves
½ teaspoon salt
½ teaspoon ground pepper

Put all the dry ingredients in a food processor, and then pulse a few times. Add the oil and then process until the pesto is smooth, or to the consistency you desire. Taste it just to make sure, you can add extra of any of the ingredients to make it taste just right.

So, what do you eat healthy pesto with? I think the better question is what don’t you eat pesto with. ;)

Here are my favorite ways to enjoy healthy pesto:

Healthy pesto is a healthy alternative to mayo. Just spread the pesto on the bread or wrap, and add all your favorite sandwich ingredients. Try a whole wheat wrap with pesto, turkey, spinach leaves, and tomato for a really tasty lunch!

Instead of a heavy white sauce, use pesto with your pasta. Healthy pesto tastes delicious when paired with pasta alternatives, too. Pair the pesto pasta with a red cabbage, blueberry, and chickpea salad with tahini maple dressing, and you’ve got yourself a meal fit for the patio.  

Brush the healthy pesto over raw chicken breasts, and then bake the chicken as usual. Sprinkle some fresh parmesan cheese over the pesto chicken breasts for the last 3 minutes of baking. This is a great dish to serve with grilled veggies and a glass of white wine, or grape juice for the kids.

You can make low-calorie pesto pizzas pretty easily. Grab some mini whole wheat tortillas and spread pesto on them. Put some fresh slices of tomato and grated parmesan cheese over the pesto and bake until the tortillas are crispy and the cheese is melted. Kids love helping out with these pizzas, so it’s a great family activity.

What are your favorite ways to incorporate healthy pesto into your meals? I’d love to hear them! Write a comment below, or post to my Facebook page with your ideas!  
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Tuesday, April 14, 2015

The New P90X App for iPhone or Android

The P90X App being used by a healthy woman.
Mobile technology is taking the world by storm! I love that Beachbody is on top of technology with the new P90X App available for your iPhone or Android. So, what can it do for you? The P90X App can schedule workouts, track progress, play guided workouts, and reward you for what you’ve done with the program.

Schedule Workouts
With the P90X App, you can simply choose your P90X, P90X2, or P90X3 program, and it will automatically schedule all the workouts in your calendar. I love this because it’s so much easier to stay on track with your Beachbody program when you can see them on your planner every day. Plus, you can schedule in non-P90X workouts like swimming and biking when you need to change up the routine a little bit.

Track Progress
All your progress is conveniently located in one place when you have the P90X App. You can add before and after photos to keep track of visual progress. Plus, you can keep track of how you are improving with reps and intensity to record how far you’ve come since you started the Beachbody program.

Purchase Guided Workouts
You can purchase guided workouts through the P90X App. These are versions of the P90X workouts, but they are made to fit your smartphone. They provide tips and feature video presentations to guide you in your workouts and keep you motivated. The guided workouts are perfect for when you are traveling and want to keep up with the program.

Besides a smoking hot body, the P90X App comes with rewards and incentives to keep you inspired. You can earn achievement badges for things like taking the Fit Test, reaching the halfway point in your goal, graduating the P90X program, and more. You’ll also be able to share your victories to Facebook, Twitter, and Email. Plus, you can sign in to your Beachbody account and sync with Team Beachbody’s online Super Gym to win cash and prizes for your workouts.

If you’re interested in learning more about Beachbody and the P90X App for your smartphone, contact me. I’d love to set you up with a Beachbody membership so you can get membership pricing and join the most inspiring fitness team on earth!
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Friday, April 10, 2015

Power Breakfast: Energy For Your Morning

Power breakfast with protein, vitamins, and fiber.

You’ve heard it before: Breakfast is the most important meal of the day. That’s why it should be a power breakfast to give you all the energy you need for a successful day. So what does a power breakfast include? Let me tell you all about it!

Power Breakfast Factor: Protein
Having a full serving of protein in your power breakfast is one of the most important factors. Protein helps satisfy your body, so you are less likely to fill up on empty calories later. It can help maintain or strengthen your muscle mass and assist in repairing tissue for a healthy, functioning body.

Power Breakfast Factor: Fiber
Foods that are high in fiber promote healthy digestion, so your body can easily flush out toxins, which might otherwise have harmful effects. Fiber can also help improve heart health and can help prevent diabetes. Make sure to include fiber in your healthy, power breakfast!

Power Breakfast Factor: Vitamins
Vitamins and minerals should be a part of your daily breakfast. To give yourself an antioxidant boost with your breakfast, add fruits and veggies. Tea is another great way to incorporate antioxidants that help keep your immune system going strong.

Power Breakfast Factor: Sugar
You should avoid foods that contain processed sugar for breakfast. Foods that are full of sugar can make you hungrier, sooner. Plus, it can give you high blood sugar, which causes you to feel a sense of false energy, and then crash.

Power Breakfast Factor: Hydrate
Drink water as soon as you wake up, since your body hasn’t had any water during the night. Hydration is key during your whole day, so start it right with a tall glass of water. It will make your overall day better!

Power Breakfast Factor: Caffeine
I can’t resist a little coffee or tea in the morning. It’s okay to have something with a little bit of caffeine after you wake up. Black coffee and green tea are both full of antioxidants, so they are fine to sip with your morning meal. Just don’t add any extra sugar to them, or you could experience the high blood sugar previously mentioned.

I think that making sure your power breakfast is delicious should also be an important factor! You should be able to enjoy your food and know that it will be giving you energy for the rest of the day. That’s why I love using Shakeology for smoothies when it’s breakfast time. It ranks well in all the nutrition factors listed above. Plus you can use it in other delicious breakfast dishes, like this Chocolate Covered Banana Oatmeal. Another great dish that is super filling, and a big hit with the fam, is this Ham ‘N Quinoa Hash With Baked Eggs. Yum!

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Tuesday, April 7, 2015

8 Exercises For Toning Inner Thighs

Toning inner thighs with workout equipment.
Wondering how to look sexy in your skirts, dresses, and shorts this summer? The result of toning inner thighs during your workouts is incredible for your legs. Get ready for summer by incorporating these exercises into your fitness for strong, gorgeous legs.

8 Exercises For Toning Inner Thighs

Straddle To Lunge
Stand in a slight straddle with your knees facing slightly outward. Put all your weight on your left leg, and then kick your right leg out to the side. Transfer the weight to your right leg as you go into a lunge with your right leg bent and your left leg straight out to the side. Push off your right leg to put the weight back on your left leg and end back in the standing straddle. Lunges are awesome for toning inner thighs!

Sumo Squat
Stand in a straddle with your knees facing outward. Lower down into a deep squat, keeping your chest up, booty tucked under, and knees out to the side. Hold the squat for 10 seconds, then stand back up. When toning inner thighs, it’s important to have proper form, so you should make sure you have the correct straddle-stand. When you squat, your knees should be directly over your ankles.

Side Leg Lifts
Lay down on your left side with your right leg bent over your left thigh. Lift your left leg as high as you can and hold for 5 seconds, and then lower back down. To do the other side, lay down on your right side and repeat using the opposite leg. Repeat 15 times on each leg.

Lay on your back with your knees bent and feet on the floor. Put a ball, pillow, or yoga block between your knees. Lift your hips until there is a straight line from your knees to your shoulders. Squeeze the ball between your knees for 1 minute. Repeat the move 3 times, or more, for toning inner thighs more intensely.

Straddle Drops
Lie on your back with your legs and feet straight up in the air in a pike shape. Make sure your feet are directly above your hips. Let your legs fall into the biggest straddle possible, and then pull them back together as fast as you can. Try to keep your legs straight. Repeat 15 times.

A great activity for toning inner thighs is pilates. It uses your whole body to tone muscles that sometimes receive less attention during workouts, such as the inner thighs. The Beachbody PiYo Workout is an awesome blend of yoga and pilates that is an intense way of toning inner thighs.

The trick to toning inner thighs is incorporating exercises that target those muscles in your workouts. Do you have any exercises for toning inner thighs that you love? Go ahead and leave a comment, I’d love to hear all about it!
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Saturday, April 4, 2015

6 Amazing Plant-based Proteins

Plant-based protein avocado on wooden table

Plant-based proteins are one of my favorite ways to boost my protein intake without all the calories. Protein helps build the muscles that keep us strong, active, and healthy, so it’s important to make sure you are getting enough every day. Meat is typically a good source of protein, but for vegetarians, or anyone who doesn’t like to eat a lot of meat, getting the proper amount of plant-based proteins is important. Most of these plant-based proteins are delicious as the main ingredient in a dish or as an easy, tasty side dish with a little burst of protein.

6 Amazing Plant-based Proteins

Large amounts of protein and fiber can be found in lentils, so they help keep you energized and satisfied. They are perfect in a soup, stew, or salad. Lentils are plant-based proteins that are popular substitutes for ground beef or turkey.

Hemp Seeds
Not only are hemp seeds a great source of plant-based proteins, they also have plenty of vitamins and minerals, which support overall health. They are delicious sprinkled over a salad, yogurt, or smoothies. Hemp seeds are also delectable in oatmeal or pudding.

Quinoa is a gluten-free grain, so it’s one of the most universally loved plant-based proteins. I love a good quinoa salad! You can also make a hot quinoa cereal, cookies, or fritters. The possibilities really are endless, when it comes to quinoa.

Almond Butter
One of my personal fav’s is almond butter. In my opinion, this is one of the most convenient plant-based proteins. Not only is it mineral and protein-rich, but it makes the most scrumptious treats! For instance, these Shakeology Sunset Bars. The Chocolate Shakeology, almond butter, honey, and banana in these bars make for an indulgent delight that is still full of protein.

Okay, seriously. Avocados are amazing! Maybe even my favorite of the plant-based proteins. It’s easy to add an avocado into anything really. Make some fresh guacamole , or slice it up for your fresh, spring salad. You can put it in a smoothie to make it even creamier and more nutritious.  

Black Beans
As one of the staples in plant-based proteins, black beans are chock full of protein. Add them to fajitas, make a batch of delicious chili, or this delightful recipe for Cumin Lime Black Bean Quinoa Salad. Hint: that recipe has black beans and quinoa, so you know it’s chock full of protein!

What are your favorite plant-based protein recipes? I’d love to hear about your favorite meals and the ways you incorporate plant-based proteins. Leave a comment below!
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