Friday, September 19, 2014

Deep Breathing to Upgrade Your Everyday Life

A Fit Nurse practicing deep breathing.

I think we all know that breathing is a good thing - it’s how we live! However, I’ve recently experienced breath in a new way. The simple art of deep breathing takes just a few extra seconds with each inhale and exhale and has a multitude of advantages to increase the goodness of life.


You can do some research to find the scientific evidence of the health benefits of deep breathing (there’s a lot!) but I’d like to share with you what I have personally experienced by putting deep breathing to action as often as possible in my daily life.


Benefits of Deep Breathing From a Fitness Mom’s Perspective:


1) Relaxation: I love what I do and I love my family but sometimes I find myself feeling stressed when something unplanned occurs or there are extra items on the “to do” list. Deep breathing to the rescue! I simply take a few slow, deep breaths and my whole body relaxes - the surge of relief is so therapeutic and I am able to tackle any task!


2) Increased Flexibility: Much like the practice of yoga, I’ve found that deep breathing can actually increase my flexibility while stretching. Breathing in and then letting out a long breath while relaxing into the stretch is much more effective than trying to pull my muscles farther into a stretch when they aren’t relaxed and ready.


3) Increased Strength: Similar to the increase in flexibility, deep breathing can lead to an improved conditioning workout. Sometimes, when I think I’m at the end of a rep, I take a few more deep breaths and am ready to crank out a few more. Deep breathing allows me to do maximum reps for a more powerful workout!


4) Clear Mind: Ever have one of those days where there is so much going on that you develop a bit of a scatter brain? Take a few minutes for some deep breathing and your mind will clear up and stay on point. Nothing like a clear mind to boost that brain power!


5) Better Sleep: Sometimes when I’m laying in bed, I have trouble falling asleep because I’m thinking about the excitement of the day or the anticipation of tomorrow. I take in a few deep breaths and my mind is transformed into tranquility and I am slipping into a deep, restful sleep.


6) Patience: Some people count to 10 when they start to lose patience - I just take 5 deep breaths and I can sustain an attitude of patience, which is a very important thing when you have sweet, little children that still have a few lessons to learn. Super breathing helps me be a super mom!


How to breathe deeply:
Simply breathe in as long as you can, then out as long you can and voila! You have now begun the practice of deep breathing. Incorporate this into your daily life and feel the results right away. Keep it up!


Breathing is a basic life necessity that our body does naturally. However, you can take control and see the change that deep breathing can bring to your life. Happy relaxed living!

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Thursday, September 18, 2014

Flavorful Ideas for Enhanced Water


Two glasses of enhanced water with berries and herbs for flavor and color.

I know there are so many delicious beverages on the market, but many of them have toxic amounts of sugar, preservatives and caffeine that can cause dehydration and lead to health and weight problems. A tasty solution that I love is infusing fruits, vegetables and herbs for my own enhanced water. The flavor possibilities are endless and the nutritional value is awesome!


Here are some of my favorite combinations:
  1. Kiwi Lime - This is a tasty enhanced water that works great for a mid-morning beverage to keep you hydrated and alert. I love enjoying this water with a piece of fruit on the side.
  2. Strawberry Lemon - A perfect summer combination that is great for relaxing at the beach or sitting on the front porch. Sunshine is a great indicator that it’s a strawberry-lemon enhanced water type of day :)
  3. Blackberry Basil - This berry herb tango is sure to make your taste buds jump and is a nice evening beverage. Enhanced water should be exciting!
  4. Watermelon Blueberry Mint - This enhanced water is formed from an unlikely trio that creates a heavenly taste and is delicious with a snack of raw almonds.
  5. Cucumber Orange - A simple meal is complemented by this refreshing enhanced water that has a light, citrusy flavor and won’t overpower the flavors of your dinner.
  6. Cilantro Lime - Try this yummy combo when you need a burst of flavor without the added calories. This is a great water to drink while enjoying a nice black bean dish or a fresh salsa.
How To Infuse Your Enhanced Water: Simply add your desired ingredients to fresh water and chill. The more time you let your enhanced water soak, the stronger the flavor. There are plenty of water bottles that are designed for enhanced water and have a twist off “cage” for your infusions so you can also take your enhanced water on the go.


The combinations for homemade enhanced water are limitless - try any combination you can dream of! It can be as simple as one fruit, vegetable or herb and can be as complex as you want to make it. Healthy choices can be easy and delicious with the simple beverage solution of enhanced water. Start your infusions today!

A healthy life starts with healthy choices - it’s time to make the decision to switch from sugary beverages to healthy enhanced water. You can infuse your water easily at home and choose to use ingredients that will make your taste buds happy and keep you healthy and hydrated.
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Wednesday, September 17, 2014

Planting Herbs for Health, Decor and Flavor

Planting herbs can bring a whole new look to your home and add a variety of healthy, fresh flavors to any dish.

Have you ever wanted to add a little pizazz to your home without spending lots of time and money? Or wished you had a little something lying around to add some flavor to that clean soup or meat dish? Well, I know something that can satisfy both of those cravings - herb planting! A nice herb plant adds life to any part of your home and serves as an easy resource of flavor when it comes to your cooking endeavors.


As you may know from my previous blog posts, I love recipes that use fresh, yummy herbs. Plus, herbs have great health value - here is a great source for finding the nutritional values of herbs: http://www.nutrition-and-you.com/healthy-herbs.html


These are my top choices for what to choose when herb planting:


  • Basil: This delicious herb is great for flavoring soups or adding some great seasoning to a pizza or bread dish. Consider basil when planting herbs for its fresh smell and decorative leaves.


  • Cilantro: The perfect green of cilantro is great to add vibrant color to any dish or window sill. The popular flavor of cilantro is great in salsa and salads and is great when paired with lime. The key to planting herbs is choosing ones you will use often so make sure you love what you plant!


  • Chives: One of my favorites, chives are a form of onion that can add flavor to almost any dish - they are even great as a raw snack by themselves. Chives are a great option for planting herbs at home because they are easy to grow and easy to use; it’s a win/win!


  • Mint: In addition to smelling great, mint has all sorts of nutritional and medicinal values. It’s delicious in a nice herb tea, great for adding flavor to fresh water and adds a nice garnish to most dishes. I recommend planting herbs that have lots of versatility like the mint leaf.


Obviously, planting herbs is done best when you choose the ones that are most delicious to you and ones you will actually use. You don’t need a green thumb to plant a few herbs so what are you waiting for? Harvest the benefits of your own herb planting!


Herbs are an easy and great way to supplement your decor and add a little more delicious to your dishes. Planting herbs in your own home can also help boost your nutritional intake, so plant away!  

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Sunday, September 14, 2014

Tips for Motivational Goal Setting


Girl running on beach in an effort to attain set goals.

As someone who has been able to set goals to attain them and is always working towards more, I can tell you that setting achievable goals is key. Here are some great tips on how to set goals that will encourage you to complete them!


1) Set Specific Goals: Make sure your goals can actually be measured by making them specific. It’s difficult to be inspired to do abstract things so set goals that have definite outcomes. Figure out exactly what you want - do you want to be a size 8? Do you want to squat 100 pounds? Do you want to adopt one of my goals and enter a bikini contest? Dream it, specify it, go for it!


2) Set Progressions: Setting big goals usually means they are going to take some time and effort. Progressions will help you see how you are doing with your goals and let you adjust your time frame if you need to. A solid idea for setting progressions is using halves - when do you want to be halfway to your goal? You can make as many progressions as you need, so think about them as you set goals.


3) Document Progress: Now that you’ve set goals and identified your progressions, it’s important to document your progress and be inspired by what you have accomplished so far! This can mean taking a picture, writing down a number, charting your work outs, etc. When you can see what you’ve done, you can’t help but be thirsty for more success!


4) Reward yourself: Set goals that give you the opportunity to enjoy the result. You deserve to be rewarded for all your hard work! Obviously, your success is your reward, but sometimes a nice spa day can help too :) If you are really motivated by rewards, give yourself a little reward for each progression - it could be a book, some fancy bath salts or maybe just a fun night out with friends.


5) Share your success: YOU are the motivator! Share all your successes with your friends so they can be inspired by how you set goals and all the hard work that paid off. Take a picture, share a quote or just call up a friend! It’s amazing how many people will be inspired by what you have accomplished, all you have to do is share it. You can start a goal-setting revolution!


6) Don’t Be Afraid: Now you know you can do anything! Don’t be afraid to continue to set goals, giant or small. Goal setting is the foundation of being a Beachbody Coach - we’d love to have you join the team and share your success story with us!


You can achieve whatever you put your mind to! Success spreads like wildfire so following these steps will you help you achieve your goals and be the ultimate example of what hard work and determination can bring. Set goals, track your progress and enjoy your results!

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Friday, September 12, 2014

What is the P90 workout by Tony Horton









I am beyond pumped about the soon to be released Beachbody Home Fitness Program, P90 by none other than the amazing Tony Horton!!!!!  Seriously when I first heard about this workout I was pumped!  Have you ever done P90X???  It is hard!!!  Have you ever tried P90X and failed?!?!  YOU ARE NOT ALONE!  Do you want to do P90X but you don't feel like you are at that fitness level just yet?  Do you want a stepping stone to build a base level of fitness so that you can tackle something like P90X?



P90, What Is P90, Tony Horton, Beachbody, Workout, At Home fitness, Results

Well, Tony saw the need for a program that was the foundational skills to advancing to a more extreme workout and he created P90!  He created it for people just like you and me!  We want to be in the best shape of our lives, but we need to start at the beginning and build core strength, stability and have correct form so that we don't get injured and end up back at the start again!  It's about creating a safe and effective starting point for people to introduce fitness into their lives.  It's also a great way for people to conquer their fears of strength training and working out.

Who would this program be perfect for?

  • You don't want a hardcore workout but you want to lose weight.
  • You want to get back some of the muscle tone you have lost over the years.
  • You want to just get out of bed in the morning without a backache.
  • If you are just someone who wants to be in good health, get regular exercise and feel strong then this could be the workout for you.


So what is this program all about?

It's not high intensity, its not pounding your joints.  It's literally simple cardio, simple workouts, 25 minutes a day for 90 days to totally and completely transform your body and your life. It's more than just a workout, it comes with a simple nutrition guide that is going to help you clean up your daily food intake and focus on the right foods to fuel your body for health!  The moves are modified right from day 1 so that everyone can do the workouts. 

What kind of Equipment do I need for P90?

P90 Workout TonyThe body is a beautiful tool, and that is what you use in P90! You will use different moves without hauling around a ton of weight. The only real things you need is:
  • A light set of weights 
  • Resistance bands 
  • Towel and Water 



So when will it be available?

Well the expected release date is September 23rd, 2014 through a Team Beachbody coach which is ME!  I am going to be leaving next Wednesday for the Team Beachbody Leadership Retreat in Scottsdale Arizona and I will be getting more information on the workouts, the program, the options, the pricing and of course we will be sampling the workouts while we are there so I can bring you all of the juicy details next week!  Make sure to stay plugged into my instagram and Facebook pages for rolling pictures of the event!


p90, Tony Horton, Home workout,
Win a FREE copy of P90


Who should do P90?

I believe that if you want to change your body, you want to start creating a healthy exercise routine then this is going to be the best way to do it.  Tony Horton is an amazing trainer with an entire team behind his workout philosophy that is tried, tested and true.  I know he presents amazing fitness programs because I have done P90X, P90X2 and P90X3 and there is nothing short of amazing results from them all!

I know for a fact that this is truly going to be a spectacular workout.  I mean, heck you have SERIOUSLY no excuse not to workout.  There is something out there for everyone!  Sometimes we just need a little motivation in order to make it happen!

p90, Tony horton, Home workout, new p90 workout


How Can I be sure to get results?

I want to make sure that this doesn't become another fitness program that you invest in that sits on your shelf and collects dust.  I want to make sure that when you get the program in the mail, you bust it out, you make a plan and you SUCCEED!  My job as a coach is to be your support system, to help you to decipher the meal plan, to put a list of foods in place, to start together on October 6th and to track our progress, stay accountable, stay motivated and encourage one another to get into the best shape of our lives.

So I am hosting an EXCLUSIVE TEST GROUP where you can get support from a top coach, you can be surrounded by other like minded people, you can enter to win $500 for your transformation and you can get results.

What is a test group?
The P90 Exclusive FIT NURSE TEST GROUP!

It is a closed Facebook group where no one but the members of the group can see what is being posted. I will walk you through how to set realistic goals for yourself, how to meal plan, prep, how to set yourself up for success, then each day you log into the group for a post of the day, motivation, recipes and tips.  We will track progress through our online group and you will succeed!  Trust me, if you commit I will meet you half way!  I won't let you give up! Are you ready to put all fears aside and go for it?  What's the worst that can happen? You could lose a few pounds, kick the soda habit and have a ton more energy!  Not so bad, right!!!!  ----->  The TEST GROUP!!!

The requirements are that you purchase the P90 Challenge pack through me as your coach.  I will be giving you all of the details to get the package once you complete the application below.  I must be your coach and only my customers and coaches are allowed to participate in this group.  

Are you in?!?!  I'm only accepting a limited number of people into this exclusive group.  So please complete the application below to be considered for a spot and gain more information!

All you have to do is decide that now is the time for you to make a change!!!  Let's do this together!!!    Fill out the application to be the first to know about the release date, the details and more!!!!





P90, What Is P90, Tony Horton, Beachbody, Workout, At Home fitness, Results


P90, What Is P90, Tony Horton, Beachbody, Workout, At Home fitness, Results





P90, What Is P90, Tony Horton, Beachbody, Workout, At Home fitness, Results
Jamie lost 87 lbs with P90


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Tuesday, September 2, 2014

Inside out Shakeology Peanut butter cups



Inside Out Shakeology Peanut Butter Cups
(Makes 2 servings)
Total Time: 40 min.
Prep Time: 10 min.
Cooking Time: None
2 tsp. unrefined coconut oil, melted
2 Tbsp. powdered chocolate peanut butter (like PB2)
2 tsp. Chocolate Vegan Shakeology
2 Tbsp. water
1. Combine oil and powdered peanut butter in a small bowl; mix well. Set aside.
2. Combine Shakeology and water in a small bowl; mix until it has a pudding-like consistency. Set aside.
3. Coat two foil muffin liners evenly with half of peanut butter mixture. Top evenly with Shakeology mixture and remaining peanut butter mixture.
4. Freeze for 30 minutes, or until firm.
Nutritional Information (per serving):
Calories: 64
Total Fat: 5 g
Saturated Fat: 4 g
Cholesterol: 0 mg
Sodium: 50 mg
Carbohydrate: 3 g
Fiber: 1 g
Sugar: 1 g
Protein: 3 g

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Friday, August 29, 2014

Success is measured by lives changed

Beachbody coach success, success is measured by lives changed, beachbody elite coach tip, Elite beachbody coach, top 10 beachbody coach, Alyssa Schomaker, A fit nurse
I never imagined becoming a top Beachbody coach. I just wanted to help other people become healthy and live a happier life.

I am just a mom, wife, and registered nurse that had this crazy idea that I could make a difference.

I am so passionate about creating this lifestyle for others that success was just a natural by product.

Successful people love what they do and do what they love.

Success to me is measured by LIVES that have been changed. Income and rank do not measure success.

If you are looking to succeed in this business go out and help people.

Help anyone that is ready to make a change.

Anyone that is willing to listen.

Grab their hand and show them the way.

Lead with heart, compassion, and integrity and you will find yourself successful beyond your wildest dreams.
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Monday, August 25, 2014

Before you reach for your beloved Pumpkin spice latte you might want to read this

Well as many of you know today is the day that Starbucks releases their pumpkin spiced latte. I have to admit that I am a pumpkin FREAK. I am just in love with all pumpkin recipes and yes... love my PSL. I recently read a post that Food babe did on the pumpkin spiced latte and was is disbelief in what is placed into my beloved cup of JOE. The 47 grams of sugar was enough for me to fall over... no pun intended. That is more sugar then is recommended in 2 days by the American Heart Association....

According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are:
  • Men: 150 calories per day (37.5 grams or 9 teaspoons).
  • Women: 100 calories per day (25 grams or 6 teaspoons).
So I whipped up a clean version this morning that was quite tasty with a 1/3 of the calories and only 17 carbohydrates compared to the 49 grams of carbs in the Starbucks version. Plus no artificial ingredients or preservatives.

Now you can enjoy your beloved PSL guilt free!



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What to Listen to While You Run: 5 Podcasts to Run By


New to podcasts? Then, you may need a little assistance figuring out what to listen to while you run on the treadmill. Here’s a list of five podcasts to get you going:
1. Comedy Bang Bang. Many people consider this show to be a bit weird. But, it’s also unique and consistently hilarious. It’s hosted by Scott Aukerman, who some have described as a bizarre parody of a serious talk show host. He tends to invite well-known actors and comedians to the show, or comedians who make a living impersonating actors. On this podcast, they discuss work, do some freestyle rapping and play games, such as the popular “Would You Rather.” After listening to an episode of this combination comedy show-talk show, you probably won’t find yourself feeling any smarter. But, you will feel sillier.
2. How Was Your Week? This interview show is hosted by writer and comedian, Julie Klausner. It opens each week with a rambling monologue that ponders the week’s cultural and political events in a very hilarious manner. Klausner also gives airtime to the important capers of her cat. Her interviews with musicians, performers and writers are informal and far from dull. These interviewees tend to be extremely fascinating literary types and characters that are larger than life.
3. Stuff You Should KnowThis podcast is perfect for those shorter, 30-minute treadmill workout routines. It comes out two times each week, and provides education to its audience on diverse topics. Its entry point is that of pop culture. The recurring theme of the show is “How _____ Works”, which can be about chess, chocolate, werewolves, even castration. This show brings shock factor by discussing topics you never even knew you’d be puzzled about.
4. BullseyeThis podcast is an interview-style program. It’s targeted to attract a younger audience with its focus on comedians. Guests are culture and arts personalities, who are interviewed by host Jesse Thorn of NPR. He’s a great curator of recommended pop culture topics each week. Expert guests bring to the show thoughtful pieces on hip hop music, video games, new novels and more. Bullseye used to be known as The Sound of Young America.
5. Wait Wait … Don’t Tell MeThis particular podcast is a radio news panel game show. It’s hosed by Peter Sagal, a contributor to Runner’s World and NPR host. It features contestants who take part in various competitive challenges. You’ll always get some good laughs out of it. And, playing along has a way of making your hour-long treadmill run fly by in no time at all.
article shared from fitbottomedgirls.com
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Sunday, August 24, 2014

How to stay on track with your health and fitness as a busy mom

I have asked myself at least a dozen times this week where the heck this summer has gone!  In the blink of an eye 3 months have passed and now we are getting ready to go back to school.  I am just not ready for this yet!!  But instead of fighting the change I am going to go with it!  CHANGE for anyone is hard, it's exhausting and sometimes frustrating and as a busy woman/mom/business owner the first thing to go is usually ourselves.... R I G H T!!  The one thing I have effectively trained myself to do over the past 3 years is to control my emotional triggers to food and keep myself on track even when the rest of my life feels out of control.  I always look at my fitness and nutrition as the one thing that I can control in a world of unknowns.  I can control what foods I choose to eat, I can control if I pack my lunch and snacks, I can control how much water I drink and I can control the time of day I wake up, go to bed and the choices I make to workout each day. No one can take that away from me.  No matter how jam packed my to do list is each week I put my workout into my calendar like a meeting that I cannot miss.  

 When that alarm goes off in the mornings, I repeat to myself, "I am up" over and over until I can't fall back asleep.  Is it hard?  
FitMom, Stay Fit, Motivation, tips

YES of course it is!  Especially on the nights I go to bed late or the kids wake up in the middle of the night.  But it's a sacrifice I am willing to make because being fit and healthy just feels good!  It releases those feel good endorphins, I have more energy, I like the way my clothes fit and I honestly have a better attitude towards my day when I start with a workout.  I know doing a morning workout is not for everyone, so I encourage you to find time and block it out no matter when that is!!!  





My nutrition is also a key factor in my success and my emotional well being!  The next thing to hit the fan is what I eat when I'm busy.  It is so easy to make excuses for not having time to cook, or my family doesn't like healthy food, or I am a picky eater, or I don't like shakes!  But truthfully, those are all excuses because either you genuinely don't know where to start or you don't want to take the time to figure it out.  So let me be the one to help you figure it out by giving you the steps and the tricks that have worked for me!  





I have decided that this is the perfect time to offer my Busy Woman's Challenge PART 2.  
So maybe you like going to the gym, doing crossfit, or your own workout routine or maybe you like Beachbody workout programs!  No matter what your workout style, you can either choose a program that I suggest or you can continue with your own!  I am offering a 30 day accountability and support group that is going to start with a 3 day refresh or gentle sweep of the old and in with the new! 

Then for the next 30 days starting on September 1st we are going to learn how to plan out your meals, prepare snacks,  make better daily choices, combat emotional eating, and deal with all the temptations and situations you can come across in life as a busy woman!

The focus this month is on meals that are under 30 minutes to make, meals you can prep ahead of time and put in the crockpot, snacks that travel well, road tips, and ways to stay on track when you already have no time.


So what are the requirements?

1.  You must be a customer of mine through my Team Beachbody Site.

2.  You must commit to 30 days of Shakeology starting with the 3 Day refresh.  

Busy Woman's Meal Plan and Accountability Group To Keep you On Track this FallThis comes in a nice little package with free shipping and a discounted price.  You aren't locked into anything at all and you can decide whether you want to make Shakeology a part of your routine after the 30 days or continue with just the new habits you have learned.  Shakeology truly was something  I was very unsure of at first but once I started drinking it for lunch each day and now I switched to breakfast it has kept my cravings for sweets in check, it gives me natural energy to get through my busy day and it gives me convenience when I need to be portable and on the go!  I know exactly what clean eating is and I can certainly maintain my results without shakeology but honestly its the convenience and 1 less meal I have to think about.  It's just a part of my healthy routine and I know my body is getting what it needs in the most natural state.  You should give it a try.  30 days and if you don't like it you can return for a full refund.  What do you have to lose?!

3.  You must be willing to participate daily in our closed online support group. Each day you will get a tip, trick, recipe or suggestion from me and at the end of each day you log in and report your day.  You say on a scale of 1 to 5 how your food was, how your exercise went, did you drink your shakeology and any questions or comments.  This way we keep each other on track and I know how to support you better in your 30 days with me!






I have found that having this type of support and accountability was the missing piece for me. Without others to keep me motivated there were days when it was easy to just slack off! Knowing I have a community of support keeps me going, focused and determined not to let people down.

So, if you are a busy woman, struggling to juggle all your life responsibilities with ease then this is great for you!  I am inviting you to complete the application below to be considered for a spot in this group!
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