Self improvement

Ways to De-Stess Naturally

Stress! Why do we seem to have so much of it? And why is it so hard to eliminate? This is an issue I help so many of my clients with. Especially the women who work full time, have kids to take care of, are trying to serve the community, take care of the home and prepare all the meals. It’s just simply too much!

The truth is we cannot do it all!

Until we change our lifestyle and acknowledge how detrimental all this stress is on the body, it will continue to us break down, causing sickness and long term health risks.

Take a look at the effects stress has on your body and some way you can holistically treat that stress. Make a commitment to try a few of these strategies.


Holistic Happiness: Ways To De-Stress Naturally provided by The Flower Apothecary

Taking Care of You: Your Self Care Guide

Self-care is always on the top of my list since if we don't take care of ourselves everything around us seems to fall apart. I've had to learn this the hard way, so now it's my passion to bring knowledge to my clients and friends as to why it's so important.

Here's are some ideas you can incorporate into your life to help fill you up so you can give back without sacrificing your health.

Enjoy!


Self-Care guide created by Tyler's Beauty & Spa Academy a nail tech school



GIVING THE GIFT OF HEALTH

I love giving during the holidays but I like to support my clients in their goals by giving them things to support the lifestyle they have worked so hard for. Instead of the cookies, chocolates, or other treats take a closer look at some other ideas to support your family and friends to be healthy and fit also. I promise they will truly appreciate you thinking about their Massage:
It’s not considered just an indulgent to get massages anymore. It’s about taking care of yourself and giving your body what it needs to relax or work out those tight muscles. This is a perfect gift for someone who is over-stressed.

Workout Clothes or shoes:
Everyone that workouts at a gym or does outdoor sports need the proper clothing. This is a perfect gift to support someones fitness regimen.

Workout Equipment:
If you know someone that likes to workout at home or isn’t comfortable going to the gym workout equipment is perfect to support their goals. Think exercise balls, hand held weights, bands or yoga mats with a yoga video.

Gym Membership:
Has your loved one always wanted a gym membership. The gym is the perfect place for support, classes, expert advice and learning about nutrition and fitness.

Personal Trainer:
Do you know someone that wants to learn how to weight train to change body composition but doesn’t know where to start. Hiring them a personal trainer to get them started by showing them proper form and techniques would be perfect. Individualized instruction will give them the confidence they need to do it on their own.

Healthy Food Basket:
Giving a basket filled with fresh, delicious fruits is a blessing to so many this season who are tired of being tempted with all the sugary treats. I hope you enjoy and have a happy, healthy holiday!


CLIENT OF THE MONTH - MARYAM

I am so proud of this amazing women Maryam! She committed to training with me twice a week and also did online training and nutrition so she could learn how to maintain all her hard work on her own.  In a short three months Maryam lost 17 pounds, 14 inches overall and 7.2% body fat. 

When someone is ready to make the commitment to change their health for the better it makes the journey so much easier and a lot more fun.

Ever since I was in high school, I’ve never really had much motivation to work out. I’ve never been very physically fit, but luckily I was able to get by with an average metabolism and an average build. Then after I realized that I was the heaviest I’ve ever been, I decided to join a gym and try and stay in shape. For two years, I worked out by myself and I barely lost a pound, doing just cardio and barely able to curl 5lb dumbbells (no exaggeration!).

Then I found Sandy. Sandy singlehandedly helped me lose over 7% body fat, over 15lbs, getting me to the lowest weight I’d been since I was 16. She helped me with the knowledge of how I should feed my body, and showed me the right way to lift weights.

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The amount of muscle I’ve gained since starting with Sandy still amazes me to this day, and as a full time student with a full time job (and a full time social life), I never would have gotten there without her structure, accountability and guidance. It’s not just a workout with Sandy, it’s a lifestyle; and I’m forever grateful that I found a trainer, and more importantly a close friendship, that will last a lifetime. Thanks Sandy and I can’t wait to step on the stage one day soon representing you!!

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Why Exercise For Women Over 40 Is Important

Exercise for women over 40 is the BEST thing you can do to stay healthier and live longer.

The goal is to exercise 3 – 5 days a week to get the all the benefits like, circulation, muscle tone, and strength.

Plus no need to leave you home, all these exercises below can be done at home.

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 The Best Exercises For Women Over 40

1. Low-Impact Cardio

If you have a stationary bike at home, that would be a great workout to do as you watch your favorite tv show.

No bike? No problem, you can walk in place, lifting your knees as high as you can and moving your arms.

2. Yoga

Yoga is a great exercise for women over 40 because there are moves that apply to beginners all the way up to advanced.

Yoga helps by gentle stretching your muscle and ligaments which will helps you maintain form, and strengthen your core.

3. Strength Training

All you need a is a few dumbbells that you can use at home to get the benefits of strength training.

Focus on toning and building your strength by using lighter weight to target your most used muscles.

Arms, shoulders, legs, back.

4. Lunges

Lunges are super easy to do, you can do them with or without holding weights. They target your thighs, hamstrings and your booty.

5. Squats

Squats are another great exercise for women over 40. Like lunges, they can be done with or without weights.

Squats target your core, your abs, your back, your legs and booty.

Squats are a great exercise to help with balance.

 

When it comes to exercise for women over 40, the goal is to get moving.

Focus on stretching, strengthening your core, abs and lower back, your arms, and legs.

The exercises I shared can all be done at home, in under 30 minutes a day that will have you feeling healthier and stronger.

Understanding Calories - Your Complete Guide - Infographic

Understanding calories - Do you really know what calories are and how they work in your body?

Today I want to share a great infographic by Greatist.com that explains calories in a simple and visual way.

Sections Covered:

Calories measure food energy.

Not all calories are created equal.

How to determine your daily calorie intake.

What about losing and gaining weight.

Stay on track.

Calorie Fast Facts:

Calories are essential for human health, the trick is consuming the right amount.

People require different amounts of energy each day, depending on age, sex, size, and activity levels.

Sadly, we in the United States consume more than 11 percent of their daily calories from fast food.

Foods high in energy but low in nutritional value provide empty calories.

If you are training an want to lose OR gain weight (muscle) you will need to know how calories work and how they effct YOUR body.

Understanding Calories Infographic

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credit: Greatist