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Super dark choc chunk HEALTH-filled cookies I got my baking on this weekend, and I'm really loving these. Made with almond/oat/coconut flour (gluten free). No processed sugar, filled with nutrients & fiber, and so yummy. I'll give credit to this recipe, which is a Keto/Paleo/Vegan Coconut Flour Chocolate Chip Cookie. My recipe is inspired by this version, but I made some tweaks to add more protein, and nix some of the fat content. I purchased most of my ingredients at Trader Joes. 
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If you feel stuck or stagnant... or like there is something deep within you that needs to be released or set free... THIS IS FOR YOU. PART 1: PART 2:  REMINDER: all you need is 10 minutes. 10 minutes to move your body, get your heart rate up, and clear your mind. 10 minutes of a lil self care, in the form of breaking a sweat. I know your busy. You have SO much to do! You just DON'T FEEL LIKE IT! But I promise, this is the key... What it unlocks? That's yours to discover! Let's do it! Your 10 minute workout: Fun, Fast, Simple 10 Minute Cardio Workout
 I recently visited Disney World with my little boy. It was so spectacular! It was 5 days of feeling really present, connected with gratitude, in awe of my surroundings, and so effortlessly happy. ...5 days of exploration & adventure ... 5 days of disconnecting from my phone & computer ...5 days of "feel good" morning stretches as my son slept ...5 days of permission to eat whatever I truly wanted ... 5 days of "one on one" time with my boy ... 5 days of a zero expectation, "let it go!" Mom mentality (useful since my son skipped naps, and ate WAY too much sugar. but we survived!) This list can go on. the point being, there are many reasons this trip felt so rejuvenating. And I realized it wasn't necessarily the trip to Disney World itself, but the state of mind I had while I was there. The joy of vacations comes from the refocus our attention. Especially with a Disney trip, there is an extra "magicalness". It triggers so many emotions, and you become a kid again! Especially if you visit with your own children, it's double the "feels" when you witness their awe & amazement. I returned home with this epiphany- Disney World is a state of mind. And, I can cultivate my own Disney World in my day to day life. Going to Disney means channeling my inner child, viewing the day with fresh eyes of excitement, positivity, exploration, adventure, magic, wonder, and awe. It means taking notice of the beauty surrounding me. It might mean planning an afternoon trip somewhere special with my son (no checking emails!), dining somewhere different with my family, eating an ice-cream cone after lunch, sitting down in a busy place to people watch, or having a dance party in my kitchen! (another list that can go on & on!) While I am all for hard work and productivity, I am learning (especially as life gets busier and my son grows faster) that it's just as important to take a break... to switch gears for a moment and put into perspective what really matters at the end of the day. This might differ from person to person. But, for me, it's experiencing joy & gratitude, peace & happiness, having fun (and fully present) with the people I love! What does a Disney state of mind mean to you? What positive feelings do vacations provoke within you, and can you channel them even while at home? Finally, inspired by my silent morning workout & stretches in my hotel room with a sleeping toddler I dare not wake.... Your 10 minute workout: Beginner, Gentle, 10 Minute Morning workout!  In every struggle or breakdown there is always a valuable lesson to be learned and an awakening or breakthrough to be had. I believe this is a life principal and applies to many different areas- relationships, career, health/fitness or entrepreneurial journey, ect. It’s hard to see when your “in it”, but that moment when you feel broken or like giving up- that moment is pivotal. You get to make a choice— stay broken... or decide to change, improve, heal, fix, and ultimately REDEEM. I look back, and feel so grateful for the (many!) times I broke. I needed that. I needed to do the work to get through the storm. And each time, afterwards, the the sun shined brighter then it did before. If your currently “in it”, here’s hope, peace, and love! Know that it has a purpose. Allow it to have a purpose. And remember - Glow sticks need to break in order to work and share their bright light! 🌟 This week I have an uplifting, gentle, fun, and hilarious workout for you. When filming, we took this seriously. While watching after... laughter with tears! (omg.. it's like an SNL skit, and you are totally allowed to laugh at us!) Here is my first attempt at an interview workout - an idea I had to film a 10 min workout with an impactful person in my life, & share their positivity with you. This week, meet certified health coach specializing in body image- Holly Toronto. Holly has helped me work through SO much B*LL$Hi#T, and has truly been a guiding light for me since the day I walked into my first dorm room and met her-- truly in the most vulnerable stage in my life-- a broken glowstick. Thank you, my beautiful friend, for helping me find my glow. 10 Minute workout with Holly Toronto (Roll out your mat, and press play) I hope you enjoy!
Visit www.loveyourbodyhc.com, to learn more about Holly and her amazing work!  While listening to a motivational podcast, the speaker said something that tugged my heart. He said, "Everyday, you must wake up and ask yourself- What can I give? How can I grow? What can I celebrate?" I wrote it down. I hung it up. I look at it every morning. Answering these 3 question's is a beautiful way to start and move through your day. Your 10 minute workout: You will need light weight dumbbells (5-8lbs) ARMS, CARDIO, CORE (Grab your dumbbells, roll out your mat, and press play)  This weeks 10 minute workout: You will need light weight dumbbells (5-8lbs) BEGINNER STRENGTH TRAINING & CARDIO WORKOUT (Grab your dumbbells, roll out your mat, and press play) JUST START and DON'T STOP.
Apply this truth towards any goal, aspiration, or desire for improvement... whether it's with fitness, meditation, learning a new language or instrument, an entrepreneurial endeavor, or passion project... Start and don't stop. BUT WAIT!!!! there is a KEY ELEMENT, the most important part of starting & not stopping... (the part that keeps you in for the long haul!) are you ready? It's baby steps. A baby step, although a bit of a challenge and a stretch, is attainable & doable and also FUN! Baby steps can look like 10 minutes of dedicated exercise a day, or 10 minutes a day of devoting your time & focus on learning or "x". It might look like 5-10 sales calls a day. Or picking up the guitar and practicing only 2 songs. Or even organizing only 1 section of your closet/office/garage a day! (Yes, you can apply this to anything!!) The baby steps are yours to determine, just like your goals, projects, dreams, & aspirations in this life! But it's the accumulation of the baby steps taken each day that eventually lead to gigantic leaps, major improvements, and positive change. You can accomplish whatever it is that you want. What's the goal? Break it down. What's the first step? (one that you can feasibly do and make time for each day) DO THAT.. again, and again, EVERYDAY. Don't stop.  This weeks 10 minute workout: FULL BODY CARDIO BLAST (Roll out your mat, and press play) WAKE UP AND TUNE IN
When you first open your eyes, close them again. TUNE IN.. Step inside. Walk around... Turn on Awareness. Flick on Gratitude. Unlock Love. Open Kindness. Unleash Compassion. Unblock Motivation Uncover Creativity Roll out Acceptance Spread out Enthusiasm Sprinkle Humor Reveal Happiness And don't forget... check in and tidy up throughout the day! Move your bod, be in gratitude, and have a beautiful week ahead! Exercising with kids!
Introducing my son, Georgie and my niece Sloane! This week's workout shows how fun it is to exercise with children. Allow it to offer you ideas for different moves, and then have fun creating your own! You can even let your kids create the workout and lead the way! A few tips: 1. Don't force it. Let them know you are going to do a special workout, and start doing it with joy! They will then want to join in! 2. Switch-up moves & involve thinking! Use your imagination, include count downs, and other mental challenges or discussions to keep their attention & focus. 3. Keep it short. Have expectations that it will only last 5-10 minutes and be pleasantly surprised if they want more! You can always throw a DANCE PARTY in at the end! 4. Play music they love! Blast fun jams to keep up the energy! 5. Talk about it after! Later on, ask what moves they loved and if they had fun! Create positive associations with exercise so they will look forward to it the next time! Be sure to use your imagination, explore movement without ANY judgement, and simply HAVE FUN!  This weeks 10 minute workout: Simple Moves, get sweaty: 10 Minutes. IN THIS DAY
In this day alone, I fill up with gratitude. In this day alone, I get in my workout. In this day alone, I practice my patience. In this day alone, I make the best eating choices. In this day alone, I work on that project. In this day alone, I overcome that struggle. In this day alone, I pay close attention. In this day alone, I choose kindness. In this day alone, I do my best. The past has passed, and the future is in the future! Divert all focus and energy in the best you can be TODAY. and then, do it again... tomorrow.. :) |
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