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National Gardening Exercise Day

Gardening + Exercise = My Favorite things

I know I know there is a National Holiday for everything but when I saw this one was coming on the calendar, I knew I would be observing. It combines my two favorite things Gardening and Exercise. Exercise has recently within the last few years become a new favorite thing of mine. I began literally hating exercising and thinking of it as a form of punishment.  To falling in love with it and learning, growing and evolving. I have not only learned of the mental benefits of exercise but have seen the results.  It is also so important when doing work that is strenuous even if it may be yard work to prepare adequately.

5 “Build houses and settle down; plant gardens and eat what they produce. Jeremiah 29:5

Warm-Up is Still Important

Often, my Monday clients come in complaining about aches and pains, and we can only deduce it was from slinging around mulch, pulling up weeds or in some cases even just mowing the lawn that is a factor in their soreness.  Just like in exercise warmup is probably the most important thing when starting to work in your garden. I put together a few stretches and exercise that can relieve some of the aches and pains at the end of a productive day in your yard.

Gardening can be very taxing and challenging.  It always gives me a good nap, and I do feel like I have worked out more than in the gym.  Sweating, arms burning and dirty-just like the gym.  Even though you are in your own outside oasis not only can you enjoy your outdoor space but by adding some stretches and a few squats you could really amplify the benefits.

Why I love Gardening

There are several reasons I love gardening it is therapeutic. I love the satisfaction of starting seed and watching it grow within weeks to some yummy vegetable or a beautiful flower.  When you stop and think about it, you can really build muscles and burn calories while gardening.  You probably never thought of it but when you are weeding, digging, spading, planting, pruning, mowing, raking and walking. Just the sound of it all makes me tired, but it can put a lot of stress on your body.  Often people overlook the amount of exercise that is required when you are gardening or doing yard work-like you can even add it to your My Fitness Pal because it counts!

Gardening requires exercise moves

There are so many “exercise” moves used while you are walking around your yard from here to there, standing up, bending down, picking up, pulling, tugging, and shoveling.  When we exercise we stretch and warm up to prevent exercise and since gardening can be considered exercise activity why aren’t we preparing correctly?

Just like exercise gardening is known to be a huge stress reliever. The fact that all the while you are soaking up the Vitamin D and getting some much needed fresh air shouldn’t be overlooked.

How do I warm-up for gardening? I am so glad you asked! I have a few tips and moves that can make your outdoor chores less stressful on your body.

Then the LORD God took the man and put him into the garden of Eden to cultivate it and keep it. Genesis 2:15

Begin at the beginning-Stretching

If you are active you should stretch every day; not just when you garden but stretching will help you ease that post garden soreness that can occur.  I PREACH stretching all the time we use it to lengthen tight muscles that are “kinked” up through repetitive or strength motions.  Stretching should always be done after you warm up of 5-10 minutes to help the muscles move easier.  You want to extend the muscles you are going to use for the activities.

It should just take a few minutes to get ready to get to work.  When you do focus on what you’re going to use since it’s gardening more than likely, you are going to be using you Neck (core muscles), shoulders, upper/lower back, and knees. With those body parts in mind, I came up with a few stretches that can help.

Child Pose

1. Start on the ground on your hands and knees.
2. Spread your knees wide apart while keeping your big toes touching. Rest your butt on your heels.
3. If you have very tight hips can keep their knees and thighs together if that feels more comfortable.
4.Sit up straight and fold over till the top of forehead rest on the mat.
5. Keep your arms long and extended, palms facing down. Press back slightly with your hands to keep your buttocks in contact with your heels. 6. Lengthen from your hips to your armpits, and then extend even further through your fingertips.
7. Let your upper back broaden. Soften and relax your lower back. Allow all tension in your shoulders, arms, and neck to drain away.
8. Keep your gaze drawn inward with your eyes closed.
9. Hold for up to a minute or longer, breathing softly.

Straight Arm Pushups

Straight arm pushups are a great exercise to improve many aspects of your body that not only helps your garden but also helps improve:

  • Posture and balance.
  • It’s a great exercise to strengthen and stretch your spine and neck.
  • The movement stretches the hips, abdomen, and back.
  • Helps you to increase your coordination.

Downward Dog

1. Start on your hands and knees.
2. Align your wrists directly under your shoulders and your knees directly under your hips.
3. Stretch your elbows and relax your upper back.
Spread your fingers wide and press firmly through your palms and knuckles.
4. Distribute your weight evenly across your hands.
5. Exhale as you tuck your toes and lift your knees off the floor.                                                    6. Straighten your legs, but do not lock your knees.
7. Bring your body into the shape of an “A.”
8. Press the floor away from you as you lift through your pelvis. As you lengthen your spine, lift your sit bones up toward the ceiling.
9. Press down equally through your heels and the palms of your hands.

Lat Stretch

In Child Pose reach as far right as you can go with your right hand; have your left hand meet your right hand and hold the stretch. Do the same on the opposite side. This is a great stretch for your Lats or Latissimus Dorsi

Gardening Requires Strength

I have heard of so many clients straining their back because they decided to haul a 40lb back of soil or move some massive rocks from point “A” to point “B.” Just like when you are lifting weights, you have to crawl before you walk and lifting requires the proper form, and technique-often overlooked because “I was just gardening.” One tweak and you are on the couch with a heat pack crying, “Why me?”  You need to be smart even if you are just gardening.

I have a few exercises that will help you prepare yourself to haul and load next time you are in your backyard.

Farmer Carry

Farmer Carries are a great exercise that is something you would resemble in yard work. Carry heavy loads while walking is a great way to increase strength and your endurance.  This exercise is easy to execute and when heavy loaded can be a challenge. Just because it is easy doesn’t mean you can’t hurt yourself so make sure to have proper form when performing this exercise to get good results.

  1. You need two sets of a heavy weighted object -water jugs, sandbags, dumbbells, kettlebells, or plates.
  2. Stand between two weights and squat down to grab your weighted objects.
  3. Brace your stomach “as if you were about to receive a punch” and squeeze your glutes and drive through the floor to lift the HEAVY weighted objects.
  4. Stand tall and look straight ahead.
  5. Walk quickly for a set distance or an amount of time.
  6. Don’t drop the weights at the end squat down and place them on the ground.

 

Front Squats

Front squats are great to work the body by placing the load in the front usually resting on shoulders unless kettlebells, sandbags, or medicine balls which are all load options for front squats.  They pull the body forward and increase the knee flexion you get while lowering into the squat.  I chose front squats because they are significant to work your quads, glutes, lower back and require you to use core control.

  1. Stand shoulder width carrying the load in front make sure elbows are parallel to the ground and your shoulder blades are down and back.
  2. Push your hips back and bend at your knees lowering yourself into a Squat position with your chest up and elbows up.
  3. Bend your hips and knees as low as you can go.
  4. When standing to drive through the ground as if you were trying to break through the ground versus push off the ground (there is a difference).
  5. Squeezed your glutes and extend your hips as you rise.

Straight Leg or Romanian Deadlift

This is a great exercise to strengthen your lower back, glutes, and hamstrings! Prepare you to carry heavy loads and bending over.  It’s another great exercise you can do to help you function better, and it’s easy on the knees for people with problems doing a traditional squat because of imbalances especially for your knees.

Deadlifts are lifting “dead” weight or heavy weight again to prepare you for a heavy load.

  1. Walk to the deadweight whether that is dumbbells, sandbag, forty pound bag of soil something heavy.
  2. Stand with your mid-foot under the load.
  3. Put your heels hip-width apart, narrower than Point your toes out 15°.
  4. Grab the load by bending over without bending your legs.
  5. Grip the weight narrow, about shoulder-width apart.  Your arms must be vertical when looking from the front.
  6. Hinge your hips and drop into place by hinging and gripping the weight.
  7. Lift your chest while you straighten your back BY raising your chest. Do not change your position.
  8. Pull the weight up as you take a big exhale; hold it and stand up with the weight.  Don’t shrug or lean back at the top. Lock your hips and knees

Lift & Chop

Lift and chop are exactly how it sounds and another great exercise for you to prepare for gardening. They are many benefits to the chop and lift the exercise. It helps to correct movement patterns, by using the entire body to perform the movement.

It also helps to correct muscle imbalances we get from overcompensations posture, injuries, or our lifestyle such as working at a desk job. Lift and chops should be added to any workout program to help you function better not just garden at ease.

Both movements are familiar to garden work.

  1. Stand with feet shoulder-width apart while holding a dumbbell.
  2. Squat down placing the dumbbell on left knee.
  3. Lift weight as if lifting a shovel and throwing “something” over your head.
  4. Stand tall as you lift the weight.
  5. Squat back down bringing the weight back to your knee as if you are chopping a tree.
  6. Repeat chopping from low to high as you lift.
  7. Do 1 set 6 sides each to prep for gardening.

Other tips to make the most of your garden experience

  • You can do it if you DON’T put your back into it. Lift with your legs, not your back! You have been told this before, and this counts too when hauling soil, sand, rocks or any other things that can overload your back.  Lift with your legs and save your back the strain.
  • Treat each hand the same-use both hands equally, typically we tend to use our dominant hand often leading to overuse and can increase the risk of injury to that side.  Try to switch hands and use both sides equally when doing garden work.
  • Breathe correctly.  I tell everyone as a trainer most of my job is teaching people how to breathe correctly when working out.  When the task is challenging, we tend to hold our breath and stress out our core neck muscles.  Exhaling during the challenging parts restricts us from straining and allows oxygen to the muscles that are being worked at an optimal time of use.
  • Drink WATER! I don’t know about you, but my garden experience from sitting out in the sun gives me a great tan and leaves me in a puddle of sweat.  Stay hydrated, and keep water handy while doing yard work.

If you don’t have a garden, I want to encourage you to start one.  There is nothing more satisfying than eating something you grew yourself. Even if it’s a container garden or herb garden. If you don’t exercise make this a way to add exercise into your gardening routine and you can add all of these exercises and stretches into your own program.  They are great functional movements to help correct imbalances and strengthen you. Even if it’s a container garden or herb garden.  It’s an enjoyable way to spend time outside.

11 For as the soil makes the sprout come up and a garden causes seeds to grow, so the Sovereign LORD will make righteousness and praise spring up before all nations. Isaiah 61:11

 

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Fitness and Health Self

Dry Brushing for Self-care

 

Have you noticed the new movement of Self-care?  I didn’t realize the impact of this trend until I attended a Charity Event for the What about our Daughters a few weeks ago. It was a Kid’s Konference, and it was an excellent opportunity for K-8 Children to learn about Wellness.  In one of the workshops for the older girls, they created Vision Boards and the presenter shared with the group of tween girls the importance of self-care.

At first, I thought “they’re children why do they need self-care?  But let’s face it. Children aren’t the same children that we were growing up.  They have more roles, responsibilities, the bar is much higher, and we are creating a generation of anxious children.  We had to cut back on the extracurriculars, school clubs and friend dates for my daughter. She was overscheduled, stimulated and beginning to show high anxiety.  Taking time to step back from this busy world and fill yourself is essential at any age.

What is the definition of self-care?

Self-care on Social Media from my perspective looks like bubble baths, hair trips and getting your nails done.  Some may throw in a massage (raises hands), but self-care doesn’t have to cost any money. We can rest and restore ourselves daily and take precautions and set up boundaries, so we don’t fall into anxiety.

According to the Oxford dictionary: “Self-care is The practice of taking action to preserve or improve one’s own health. Or, The practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress.”

There are some obvious ways we can care for ourselves daily.

1. Eat whole foods.

I had a guest blogger Dr. Angela Clack share the importance of food and anxiety.  What we eat has everything to do with how we feel. Making better food choices can help our physical and mental health.

2. Drink more water.

I think I can include hydration in everything that involves our well-being. Being hydrated reduces stress on our body and is a  simple way to self-care.

3. Get moving.

Exercise, of course, is another way to help improve your mood, health, and care for yourself.  It does not have to be in the gym. Do you like to dance? Do it? I always tell people to do what you loved to do when you were a kid. If you loved softball guess what there is an adult league somewhere. You like to roller skate.  Go to your local skating rink? You’d be surprised how good it feels to just kick a soccer ball around at a park as you used too even if you don’t perform as you used also.

4. Connect with God.

Self-care is biblical. There are so many ways that you can connect with God. There’s studies, devotions, and the Bible a fingertip away.  Taking 5-15 minutes out of your day to pray, devote or praise can do wonders for your Spiritual, Physical and mental endurance.

Most people are searching for peace outside of themselves at one point in time I was seeking those things too. I looked to the Universe for so many years and to find out it was God the entire time.  It wasn’t until I sought God and He met me where I was done I find the peace I was craving.

5. Disconnect.

This is probably the most valuable and free self-care tip.  Disconnect and just live life for a day. I think a lot of the outside pressure we place on ourselves is because we are constantly outsiders looking into a filtered perspective we see on Social Media. When’s the last time you spent a day offline.  Social media will continue to go on without you and sorry no one will notice that you left when you spend the day present and not wishing and hoping. It’s a great way to give your brain a break. You may even need two or a few days.

6. Take 30 minutes to “Do you!”

Don’t just get physical! Get artsy, pick up an instrument, paint, draw for me sew! The more children I had the less I did the things I used to truly enjoy. I love to sew but when my middle was too busy tearing down curtains. I had to put my sewing machine away.  It’s collected dust. Last year, I reconstructed a dress for a wedding I attended. I cannot tell you how good it felt to sew again. I also love to garden and try to do that in the Spring in summer as my thing. Nothing like pulling weeds to soothe your anxieties. Doing things that I like to do is how I like to self-care.  In our Bible and Bootcamps, “Do you!” challenge. I have watched women paint beautiful pictures, write amazing poems and express themselves creatively.  It was powerful for some to take that time for themselves.

7. Body Care.

 The best thing from my ankle injury was by incorporating regular massages in my wellness routine. I am a bi-weekly regular at Cloud 9 Wellness. I never realized how my tight muscles was affecting different aspects of my body.  Recently, I discovered dry brushing! It’s something that I now do at home on my own several times a week; even daily. I have felt and seen some amazing results.

What is dry brushing?

Dry brushing is kind of like what it sounds like, you use a firm (not hard) bristle brush and exfoliate your skim. It is suggested in a circular motion making the brush strokes towards your heart.  It is a long standing practice that has been said, to “Stimulate your circulation and promote lymphatic drainage. I looked for hours to find medical research on whether or not it eliminates body toxins but there weren’t much research studies on dry brushing.  Through personal experience. I love the way my skin feels after dry brushing, it’s tingly and definitely feels “stimulated.”  I have been doing it before showering and it feels amazing. My skin has especially on my legs have visibly improved.

Prana Brush Ionic Body Brush

I have been using the Prana-brush Ionic Body Brush which is made with extra-fine ion-charged cooper bristles.  The bristles ionic charge are to create negative ions that protect your body from free radicals. This brush has unique bristles that encourage immediate absorption of negatives ions in your skin.

 

How do you use a dry brush?

Again, you brush your skin while dry without any cleansers, soaps and oils (including essential oils).  Its recommend showering after dry brushing to get off all the exfoliated skin.  Then apply moisturizer, lotions or oils.  It’s very simple and it takes less than five minutes to dry brush your body. There have been other benefits associated with dry brushing.  It is been suggested to relieve Eczema, decrease the looks of Stretch Marks, give your body Ionic Balance, some people have felt improved digestion, and cellulite appearance.

Does it work?

In more than one way.  If you are getting it for dry winter skin, you will be surprised to see your skins texture and look change over time.  Relatively quickly. I tested one leg over the other and look at the noticeable difference. Dry brushing helps increase the blood flow in your leg but doesn’t deplete your skin of moisture.  It’s also best to follow with a shower and moisturizer.

What kind of dry brush should I use?

If you’re like me, I get overwhelmed with too many options and you can find a lot for dry brushes.  There are a few things that you want to ensure when choosing a dry brush. Make sure to use a natural stiff-bristled dry brush.  Some bristles are stiffer than others, like almost too firm. I love the Prana Brush it is so soft on your skin. It also includes extra fine soft copper bristles.  Doesn’t feel abrasive. It also is and Ionic Bristle brushes offering negative ions to help balance your body.

How do I dry brush?

It’s simple. Always brush on dry skin using a natural bristled brush. Start from the bottom and work your way up. Begin at your feet/ankles and work my way upward in long fluid strokes on limbs and circular motions on torso and back. Make sure you strokes are upwards towards your heart. Be careful on sensitive skin like your stomach, breasts and neck, (for obvious reason) you may want to put lighter pressure in these areas.  Also, use good judgment and don’t brush over broken skin; it will only irritate and not improve your skin. From my research, you can dry brush daily to several times a week. Prana Brush recommends daily before you shower as part of your routine. It should only take you 3-5 minutes to dry brush your entire body.

When should I dry brush?

The best time to dry brush is just before a shower. Then you can wash off any dead skin cells and flaky skin. Be sure to apply lotion afterward to put moisture back into your skin. Then shower and apply moisture.

Self-care is important and one of those things that you should prioritize in your life.  I want you all to experience daily amazing showers so I have I partnered with Prana Brush to review and giveaway a Prana Brush copper brush to one of my FaithFueled Life Beauties! All you have to do is complete the giveaway below! It will end March 15, 2019, at 11:50 EST so enter as many times as you like until then!

 

This post is in partnership with Prana Brush. I was given the product to review and for a giveaway but that does not affect my opinion. My Full Disclosure Policy 

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Fitness and Health

Trying the Keto Diet with Konscious Keto


What is Keto?

Macronutrients are the essential nutrients that we should have daily. The keto diet takes those macros and proportions differently than some diets you typically have seen. Keto as a “diet” is high fat, moderate protein, and low carbohydrates. This change in proportion has proven to burn fat more effectively, add energy, improve health and increase performance.

What are the Benefits?

For many who begin the keto diet or any diet is usually for weight loss. On the keto diet however, there have been many other benefits associated with the low carb protocol.  

People who have been on keto often experience:

What Keto is Not!

Keto is not just meat, butter and cheese! It’s also NOT diabetic ketoacidosis (DKA). It is a lifestyle numerous people have tried, some succeeding over five years while eating a high fat, moderate protein, low carb diet. That is precisely why I decided to work with Konscious Keto because I wanted to share a healthy and sustainable way to do keto. As with any diet or lifestyle change, you have to like it to make the difference, or you will go back to old habits. The research is overwhelming on the benefits of keto, and you will find those who don’t agree. There are always pros and cons, so I would do my research and use a plan like Konscious Keto that encourages food to help you reach your goals.

My Plan to Start Keto

For the next 21 days, I will be doing the Slim21 Keto Challenge. It makes the keto diet simple, manageable and adaptable. Offering recipes, ebooks, videos, guides, shopping lists, and support to help me through my 21-day journey. My plan is to share my meals and experience on my Instagram stories every day! I will give my Keto Recap too. I am not doing keto to lose weight, although I am sure I will, I am using keto to end my sugar dependency, help me with the anxiety that has been bad for the last four months and give me the energy that I need to get through my busy days. That is just a few, but there are seven more reasons I am going on the keto Diet.

Eating my Own Words

I am about to begin something that I decided a few years ago I would never do again. Another reason, I need to stop saying never. I usually have eaten my words. I am not a fan of diets. They are temporary fixes that get you results but can’t be sustained as a long time eating guideline. I have tried my share of diets. Ranging from Zone, Atkins, South Beach, Whole 30, and Paleo. Beginning to realize that I have demonized diets just a little bit but in some cases, they have helped me.

Whole 30 was the last diet that I tried. It was challenging, and it took me ten restarts (not exaggerating) to follow the strict guidelines for 30 days. After Whole 30 I was amazed at how good I felt. It helped to subside my digestive issues, and I felt pretty awesome. It was also when I realized that I could live without my stomach ache triggers: wheat, dairy & sugar. I did Whole 30 September 2016 and since then have been limiting or eliminating wheat, dairy & sugar. Typically, I eat high protein, high fiber & moderate fats and low carb.

Currently, I eat intuitively. I don’t weigh my food or eat by macros. I honestly don’t have time to figure it out or track it. Monitoring my diet so meticulously sets off other triggers like my food fixation, so I have found intuitive eating better for me. I have gotten comfortable with the way I eat and have been able to have a pretty healthy balance.

Trying the “New” Keto Diet

Then the rise of this “new” diet keto. At least that’s what I thought until further research. Keto immediately interested me because it wasn’t too different from how I currently eat except my macros weren’t the same. I have been flirting with Keto. Read a few books, checked out credible sources, medical journal studies and even tried it myself.

Two effects that interest me about keto is:

1) the energy and brain clarity is fantastic.

2) No cravings = no food fixation for me.

3) Improves mood and hopefully my anxiety.

Keto Will be a Smooth Transition for Me

Keto is also not very different from how I currently eat or ideally want to eat. The only difference is there is a lot of dairy in keto, and I am dairy free. Keto is also a controversial diet, usually countered by people who know very little or get their facts from social media. Medical journals are both supporting keto and refuting it but ultimately check with your doctor, a nutritionist or a certified medical professional before trying something new.

The Keto Diet is not Ketoacidosis

Many people hear ketosis, and they associate it with the pathological diabetic ketosis instead of the metabolic condition named “physiological ketosis” by Hans Krebs.

It’s also not to be confused with ketoacidosis.

  • Ketosis during a ketogenic diet is when glucose levels in the blood are at a 65-80 mg/dL.
  • With insulin levels at 6.6-9.4 uU/L which are still within the normal range of 6-23 uU/L.
  • A normal glucose blood level range being 80-120 mg/dL
  • Ketoacidosis at >300 mg./dL and insulin is ~0.

As you can see from the numbers equating ketoacidosis to ketosis is a hasty generalization that needs to be researched before making those statements. So for the record, being on the keto diet is not the equivalent of diabetic ketoacidosis and not even close to being within the same range. We should question new things but we should also do our own research.

Everyone Needs Support so Get it!

Also, get support, help or guidance. When it comes to health everyone is different. Keto might work for me but not for others. Doesn’t make it bad, just makes it not for you.

According to a study done at NIH, “Regarding obesity interventions, diet is one of the more controversial issues and many different types have been advocated for weight loss, but there is little scientific evidence to recommend one diet over another. As a matter of fact, there are still no definitive data on what dietary protocols are most effective in both the short and long term [6], or even what is the correct nutritional approach in general [7].The most commonly accepted dietary strategy is based on relatively high levels of carbohydrates and low fat content, but according to some studies these low fat diets yield only modest weight losses and suffer from low long-term compliance issues [8]. In fact, adherence of obese individuals to high carbohydrate/low-fat nutrition is often a problem because the majority have been shown to have dietary preferences for foods with a rich fat content [9,10]. Another problem is that, in general, obese individuals prefer highly processed foods containing simple sugars rather than complex/raw carbohydrates; thus a low fat diet could actually encourage the consumption of sugars and refined carbohydrates that can worsen weight problems and also facilitate dyslipidemia, especially in insulin resistance individuals [11]. As a consequence of the debatable efficacy of these types of diet, there has been increased interest in recent years in very low carbohydrate ketogenic diets (VLCKDs) or simply ketogenic diets (KDs).”

Basically, we associate weight loss diets with what has always worked. The effectiveness of a diet is determined by the person. No right or wrong way, just what works. Our needs are different so it makes sense our diets are different too.

There are so Many Reasons that I have been Considering Keto but Here are my Top 7!

1. Plateaus Suck

I have been in a plateau for 5 months and it’s starting to get on my nerves. I have gotten to a point on my healthy lifestyle journey, here it’s a routine. Workouts, food, recovery which is great because now it’s second nature. Despite my progressions in weight, I have been maintaining the same body composition for 5 months. I would love to see some change.

When in a plateau you have to change one or two things. Your workouts, your food, or both. I have already changed my workouts so I am going to change my food. Honestly, it’s not that different than I eat now. My macronutrients (protein, fat, carbs) proportions are different. So, I am counting on  the transition to be easy.

2. Tired of the Same Thing

Once I found a way of eating that agrees with my food sensitivities I fell into a rut. I basically eat the same thing in a different variation. I figured with trying a new diet comes new recipes and a refreshing menu. It gets boring eating the same thing. I am ready for something different and introductions to new meal ideas.

3. I Found a Way to Do “Healthy” Keto

From my research, there have been medically classified healthy people that have been on the keto diet for decades. I don’t plan to buy bacon and cheese for my main meal. First! I still plan on doing keto dairy free. Second, I don’t eat pork, never have, so I don’t plan on adding processed meats to my food list. I was contacted by Konscious Keto to try their Slim21 challenge. After checking them out, I was excited to see all the vegetables in their program.

4. Carbs Make Me Tired

As it stands now, I eat sweet potatoes, butternut squash and brown rice on occasion. Why? Carbs make me sleepy. It’s been as of late but I realized over the holidays when I eat too many carbs my head gets foggy and I can and have easily taken a 3-hour nap and I am not exaggerating. I hate that feeling. Like I said before I don’t macro count or measure my carbs but I eat about one meal with carbs usually sweet potato, squash or brown rice. I do eat a lot of dried fruit and I rarely eat fresh fruit (just not a fan) so I do get some in that way. It’s going to be interesting going back to counting and measuring. It always makes you more aware of your portion size.

 

5. Helps with my Food Fixation

I think about food all day every day from one meal to the next. I have shared my food fixation before and am learning coping skills. Meal plans help me to not think about what’s next. Knowing that for the next 21 days there is a menu I just have to follow will give me peace. When I was prepping for my figure competition that was one of the best parts for me by having a guideline to follow. I am excited that Konscious Keto  has a meal plan, recipes, and a dessert cookbook.

6. Not a Drastic Change to How I Eat

The difference from when I started other diets are my food choices had to change. With the Konscious Keto food list, it won’t be a major change and I am looking at it as an opportunity to find new things to eat. I remember when I was a Drive-thru junkie and making the transition to “clean eating” was hard. I don’t think this will be as challenging for me.

7. Keto is Simple

With Konscious Keto there are just 5 rules to follow. They keep it simple breaking it down week by week. Eddie B (who I was surprised was interested) and I watched the short videos together. Downloading the shopping list and going to give the Slim21 Challenge by Konscious Keto a try.

I’ll share with you my experience. My goal is to completely eliminate sugar from my diet. Although, I have been worse, I still have a sugar addiction. That is why I am starting my Konscious Keto Challenge the day after my Sugar Detox & Devotion ends. I truly want to live a no sugar lifestyle.

Another goal is I want to start seeing muscle gains again, energy and mental clarity. I am very happy with my current body fat. Keto works different on everyone and I am not looking to lose weight. I am looking for something new and I think trying the Konscious Keto Slim21 Challenge will be a change of pace.

I have a discount code for anyone who wants to try this challenge too!  Get 10% off with coupon code “DE10”

What do you know of keto? Have you researched keto? Have you tried keto? What did you think?

 

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Battle of Motherhood christian mom Faith & Self Care Fitness and Health

Reasons why I have Fit Mom Guilt

I know it’s probably not just me. Before I was a Mom, I seldom felt guilty for my actions or reflective on my behavior. Since becoming a Mom, anything and everything I do causes me guilt. I am not sure why I hold myself to a higher standard than I do other Mom’s, but I am always questioning my motherhood skills.  From the moment I wake up until the moment I go to bed. I am thinking the who, what, when, why and how that involves my three daughters’ day.

The majority of my day is making sure that their needs are met; physically, socially and academically.  I am constantly outnumbered.  I have found solace in the gym to help me get through the day.  Even though I know my gym time does not affect them because I am usually at the gym while they sleep. I feel guilty about not being there if they wake up. Crazy right? I have a whole list of my crazy guilt for being a fit mom.

There are so many things that make me feel guilty about living a healthier lifestyle.  It seems odd, but you have to admit that eating healthy, exercising regularly and taking care of your body is not the norm. So, for those who choose to live that life, it may be hard when everyone around them is not. Sometimes I feel guilty that I have made it a priority to honor my temple.  I always feel the need to explain my choices. Good and bad!

So, I am putting them out there all the things that I feel guilty about living this healthy lifestyle and being a Mom of three daughters. I am sure there are others who feel the same.

1. Spending time away to exercise.

This has always been a guilt trigger for me until we joined our new gym.  I would either work out very late at night after the girls went to bed or now very early before they rise so that I won’t miss time with them to go to the gym.  For my older daughters, this is important because they have extracurricular activities, friends and commitments. Not only is it nearly impossible once they wake up to find time to go to the gym. We spend a lot of time in the car going here and there. Until our new gym, I had to get up at the crack of dawn or in the late night.

Since a new gym opened up in my area that has a Kid’s gym included. As long as I can make time during there hours. I can go to the gym while they are awake.  They enjoy their time, and they are active while I sweat it out too.  It’s a great way to eliminate my guilt of spending time away to exercise.

2. Eating healthier versions of dinner.

I have tried intentionally always to eat the same or a version of dinner. I have guilt that my girls will remember me eating out of pre-prepped containers. Sometimes I have to eat differently because of my food allergies and sensitivities. I also feel guilty when we eat out, and I have to make a special request because of my food issues. Regardless, if I were fit mom or not I would have to order differently, but I still feel guilty. The only difference in my meals is usually because of my food allergies and sensitivities. Although created differently I try to make a dairy free, gluten free version of the same thing. Mostly, I make one meal and we eat together because of my fit mom guilt.

3. Eliminating or restricting foods that used to be permitted.

I have recently, become a sugar cop.  This year I have become convicted to remove sugar from my home. My revolt against sugar does not stem from me being a Fit Mom.  My decision to get rid of sugar in my house is because of the adverse effects of sugar. My family has a significant sugar dependency including myself.  

Sugar is tough to avoid especially when your kids are in public school.  I find there are ways to get your sweets without sugar.  I am trying to make that change in my home. I have guilt because although I know, it’s for my families health. Would it be a concern if I wasn’t a fit mom? Those are some of the things that I struggle with when making decisions for my family.  

4. Looking like a Fitness Model and trying to be a role model.

When I began my fitness journey, I admired women who looked like I do now but never thought that would be me.  Although, I look like a fitness model in a tank top. When I was up every day, I am a Mom to three very impressionable girls. I don’t walk around flexing or taking belfies in my full-length mirror in my Sports Bra because it’s not about that.  The way I look on the outside is because of what I do and put in my inside. I don’t ever want my daughters to strive to look a certain way to reflect a particular image. So, I have guilt for the way that I look although, it’s just a result of my lifestyle change.

5. Prioritizing health over idle time.

I have high anxiety, and when idle I find I get anxious  I like to exercise to get rid of extra energy as well as Workout and Worship.  I seldom have idle time now that my girls are older. In the past, I would fill my idle time with snacks and tv time. Now I fill that time with movement and doing things with my children.

I do feel guilty that we are always active. I need to practice balance give us time to sit idle as well as move.  Although I am showing my girls alternatives to mindless behavior. I feel we all could use a good tv show binge from time to time.  I am trying not to feel so guilty and to start practicing and showing balance.

 

6. Setting a Standard of good health

Because I am a Fitness Professional, I feel obligated to walk the walk.  I know as a Mom this may be setting a very high standard for good health. I don’t want my daughters to feel that they need to workout 5 to 6 times a week, but I do want them to be active at least 150 minutes a week.  I have guilt on what they see that I don’t realize. They are creating their standards, and I am giving them the example. Ultimately, I want my girls to honor their temple whatever that looks like to them and not what they see of me.  

7. Balancing life and living a healthy lifestyle and not a diet.

Because I am in the health and fitness field, my passion is to learn.  I am always exploring different aspects of wellness and a healthy lifestyle.  Typically, I am not a trend or fad jumper. I do like to research and try things for myself. Sometimes my children get included in the experiment as well. I am sure they will have plenty to share with their therapist about their Health Nut Mom.  Like the year she went crazy and took away sugar. I will probably still feel Mom guilt.

Living a healthy lifestyle isn’t something that I should feel guilty about, but I do.  I think if I weren’t living a healthy lifestyle I would feel guilty as well. I guess it goes with the Mom territory but if I could instill anything in my daughters: It would be to honor their temple; From top to bottom. Educate yourself, devote to God and Scripture, Feed yourself good food and move your body every day.  As long as they get those foundations, I think all my Fit Mom Guilt was not all in vain.

Do you get Mom Guilt? About what?

 

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Fitness Fitness and Health Wellness

7 Reasons Good Health begins with Foot Care

Everything starts from the Sole up! I feel like often in fitness we are focused on vain goals. We want to look good, bigger arms, defined back and legs. Not everyone thinks of fitness as helping you to function better. In that neglect to perform better, we often take our feet for granted until we injure ourselves or worse. Feet are the foundation of our body and the key to a healthy life.

Those who often walk, stand for long periods of time can tell you when their feet feel good they feel good and there are many reasons:

7 Reasons good Health begins with your feet

1. Sturdy Foundation

We need to have and maintain a sturdy foundation. The human body is amazing and until I started studying correctives, I didn’t even realize how we are adaptable. Our feet are typically smaller than the other parts of our body yet it contains;
42 muscles
26 bones
33 joints
50 ligaments and tendons
Which hold our entire body upright. Your little size 8 feet can withstand hundreds of pounds and has over 15,000 nerve endings from our toes to our heels.

Our feet are meant to withstand a lot similar to a foundation of a home. Have you ever had a crack in your foundation? If no, you are fortunate because a small crack in a foundation can completely shift your home, ruin your walls and compromise your roof. A foot injury can do the same.

Feet are meant to be taken care of, but we are usually focused on the vanity body parts rather than the function essential ones. We wear our shoes way too long, don’t stretch or massage them until they are in pain.

That is the first place we should begin when focusing on our health from the bottom up.

2. Foot Care equals optimal circulation

We sit too much, and that is causing the muscles in our feet not to get the activity they need so that they can have good blood circulation. Our shoes also inhibit blood flow and circulation. It is suggested that you should massage your feet daily for about 10 minutes. From a 10-minute foot massage, you can cause dramatic effects on your blood circulation. It’s also a great way to relax and unwind.

My little Mimi is excellent at massages and offers them freely. Although, she enjoys it her little four-year-old hands just don’t get the job done. I have been using Solehealers at the end of my day, and I cannot tell you how it has improved the tightness in my calf and it just feels right.

3. Helps you sleep better

If you don’t find you have time for a good foot rub take a few minutes before bed to indulge. Not only will it promote circulation while you sleep and relaxing you from a stressful day. Studies have shown Foot massages before bed has been associated with relieving headaches, migraines, neck pain, lower and upper back aches too  Relieving this body pains help you to get a more peaceful slumber and feel well rested when you awaken the next day.

4. Boost your Mood

Another study revealed that foot massages are linked to relieving people from depression and improving mood. This is due to the over 15,000 nerve endings that reside in your feet. There is reflexologist who can pinpoint certain pressure areas in your feet that will boost your mood. In patients with depression, it is recommended to massage your feet 2 to 3 times per day for about 10 minutes to help relieve depression symptoms.

SoleHealers are great portable, therapeutic foot massages that you can do right at your desk as I am now as I write this post. I noticed that while writing it helps keep me focused and attentive when I am massaging my feet on my Solehealers.

5. Healthier Feet

Massaging and stimulating your feet muscles also helps with ankle and heel pain which is a biggie in my house. Since my Level 3 Ankle Sprain and my husband rupturing his Achilles tendon, we have found the value in proper foot care. We both use the Solehealers to help strengthen our weak ankles. It’s also helped my husband with his foot swelling at the end of the day. I like to stand on my SoleHealers during my warmup to kind of invigorate my feet before I begin my ankle correctives. It’s nice how small and portable the SoleHealers are because they make it really convenient to take anywhere.

6. Helps with anxiety

At first, when I was researching I thought the last thing I want to do when I am anxious is to sit down and stay still for a foot massage. I gave it a try and guessed what it works!  High Anxiety has plagued me for eleven years. I have tried pharmaceutical relief, prayer, and other homeopathic aids. It wasn’t until I got my SoleHealers and was doing research on foot care that I decided to try them out. It was beneficial this month. September my anxiety was very high due to many triggers in my life.

One day while having racing, anxious thoughts I gave it a, “Why not?” I stood on the SoleHealers for about 5 minutes and with a little prayer and standing still on my healers the wave of anxiety went away. Now honestly I am not sure if it was prayer because that has helped me in the past but taking that moment just to stand still and massage my feet was very calming. Other than my experiment, studies have shown a positive correlation between foot massages and reducing anxiety.

7. It feels good

Having healthy feet feels good. It’s awful to walk around in pain, and your feet take a lot of weight on them. Practicing self-care feels good so if you don’t have magic handed Mimi or able to get regular foot massages. I would highly recommend SoleHealers. My mom loves them and uses hers daily. Great for everyone whether you have foot ailments or want to prevent foot ailments.

Solehealers are “Therapeutic relief for stressed out feet” They are helpful to relieve plantar fasciitis, bunions, hammer toes, stiff ankles, and feet. Reduce pain after a day of walking in high heels. All you do is stand on them positioning your feet differently and let the magic happen. So simple and so many benefits. They also have some videos for you to try the new exercise with or to use specifically for different foot ailments.

Check out SoleHealers and grab a 15% discount with my promo code 15BLESSED

  1. I received SoleHealers for a product review I make a commission from my affiliate link as well as other affiliate links that I am partnered.  I recommend this product but if I didn’t I would tell you. My full disclosure policy is here. 
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