I put this book aside as life got crazy, but I’m finally getting back to it and, man, it’s like the author is speaking right to me!!
It has become very clear to me how accessible we are at all times. My watch buzzes as I’m (finally) drifting to sleep at night or I get a notification on my phone as I’m playing with or reading to the kids. I sit down to finally catch up on work emails and, as my computer is loading, I become distracted by messages and spend 20 minutes responding. It can become so difficult to truly be present wjth ANYTHING, cause we’re trying to be present with EVERYTHING.
Anyway- this book is full of some useful tips. Not alot of what I didn’t know already, but some good reminders about strategies to implement and why I need to start doing that now. Our brains actually become addicted to distraction- crazy, right?!!
I’ve been time blocking a bit more consistently lately with work and putting my phone away and out of sight for two hour blocks at a time when home. The watch might be next, but let’s not get too crazy 😂😂😂
I’d love to hear if you’ve read this book and found any strategies particularly helpful??
I so often hear clients talking about their macros- which is SUPER important for meeting body composition and overall health goals. But, how often do we think about our micros?? This is important for everyone, but here are some athlete specifics recommended by the training industry:
Iron: low levels of iron can affect physical and cognitive energy as well as overall health. Athletes atgreatest risk include distance runners, vegetarians and blood donors. Increase your iron intake with clams, mussels, oysters, beef, beans, spinach, dried fruit and pumpkin seeds.
Vitamin D: low levels of Vitamin D affect the body’s ability to absorb calcium and phosphorus, as well as metabolism and bone health. Athletes at greatest risk of low Vitamin D levels include athletes who train and compete indoors, live in Northern climates, have a high body fat percentage or train early in the morning or in the evenings. Ramp up your Vitamin D intake with sunlight and Vitamin D supplements.
Calcium: Low levels of calcium lead to decreased bone strength (think, fractures or stress fractures). Athletes at greatest risk for low levels of calcium are those with low energy intake, disorder eating patterns, or those who avoid calcium rich foods like dairy. Increase levels with milk, yogurt, dark green veggies, canned salmon or sardines.
Antioxidants: low levels, combined with shredding exercise, can lead to increased released of oxidants in the body. Again, athletes at greatest risk are those who restrict energy or fat intake or don’t get enough fruits, veggies and whole grains. High antioxidant foods include fruits and veggies.
Blueberries are an excellent source of antioxidantsand make it into my bowl of oats almost daily 👌We’ve gotten much better at addingin greens at lunch and dinner …and this afternoon beverage helps increase our veggie count too
Bottom line: macros are important. But don’t forget the little guys either!!
I’d love to hear which micros you’re going to focus on going forward!
Soooo…apparently tomorrow’s some big football game or something?? I’m gonna be honest…I’m a total New England girl and, when the Patriots aren’t in it, neither am I. But…I do always LOVE a chance to do a themed workout, so I bring to you…a SUPERBOWL HIIT workout you can do in about 30 minutes or less!!
We’re gonna spell out the word “Superbowl”, with each letter representing a different move. For the first round, do 15 repetitions of each move. Rest 1-2 minutes, until your heart rate comes down close to 100. Then repeat the circuit, doing 12 reps of each. Rest again. Lastly, repeat the circuit with 10 reps of each move:
S- Skaters (15 per leg)
U- Upright row (medium to heavy weight)
P- Push Ups
E- Elbow to knee crunches
R- Row (plank row)
B- Burpees (sorry!)
O- Oblique V-ups
W- Weighted Squat
L- Lunges (15 per leg. Can be static, step back, forward or curtsie lunges- mix it up and make it fun!)
*always make sure you have clearance from your physician to exercise. Include a dynamic warm up, cool down and stretch. And, if you don’t know any of these moves, replace them with moves you know well OR reach up to set up a one time, virtual session with me. Mention this blog and receive $10 off!!
There ya go!! Quick weekend workout to do before watching the game tomorrow. Let me know if you do it and what you thought of it!!
Anyone else feel that winter “blah” feeling this time of year?? After three weeks of school closures for my kids due to the COVID surge and then being stuck in the house due to an ice storm yesterday, I’m SO ready to focus on myself for a bit!!
Selfish?? Nope
Necessary?? YES!!
So this past week, I teamed up with some awesome women business owners and friends for a “Galentine’s Day Glam” event- and it was super fun to find some incredible products to add to my own self-care toolkit…and to gift to some important women in my life too!! I wanted to share some of the products with you all, because I think you deserve it too!!
First- who doesn’t just LOVE the way they feel after a fresh mani?? For some reason, it changes my whole vibe. But…when do I get time to actually do that?? Umm…never!
So, we bring you Color Street! I just love that it takes minutes to give myself a whole manicure, I really love how long it lasts and I love that I can’t mess it up!! Seeing how horrendous I am at painting my nails, this is a major win!! Also- you can’t beat the price of these things!! Shop here for some pretty awesome nail sets: http://Www.laurelsnaillounge.com
Now that your nails are looking amazing, how about we focus on skincare?? You know me, and you know I believe that your skin is a window into overall health. If your skin, hair and nails aren’t quite where you want them to be, I’d recommend taking a look at nutrition, stress and sleep FIRST. I’m a huge believer in cellular cleansing to rid the body of toxins and impurities, replenishing the body with vital nutrients, and making sure you get some form of adaptogens in your body daily. Once you do that, then you can start focusing on a liquid collagen supplement to enhance the look of your hair skin and nails. I’ve been using mine for 11 months now and couldn’t be happier!! Here’s my link to shop whatever you might be missing from your health/beauty toolkit:
And…once you start taking care of the HEALTH of your skin and body, don’t smother toxic stuff all over it and mess it up again!! This girl who used retail makeup for wayyyy too long is here to tell you that the ingredients you put on your skin matter!! I love the Seint uses so few ingredients in their products- that matters a lot to me. I also love the incredible CONVENIENCE and EASE of having everything I need in one small palette- it could not be easier to travel with this makeup!! Click here to get your complimentary color match- you won’t regret it: https://heather-barbour.seintofficial.com/en/shop/party-270712/shop-all
Now, you’ve all heard me talk about CBD before and how it has helped me manage chronic anxiety and insomnia. If you deal with either of those things on a daily basis (or stress or pain), I really think it’s worth looking into a well researched, clinically validated, CLEAN CBD supplement. I love the tinctures and gummies and would gift them to everyone in my life if I could. But, since I can’t, I’m sharing this website with you, cause they’re offering some incredible deals right now!!
And last but DEFINITELY not least, I bring you your solution to healthy, affordable, allergy friendly meal kits and kitchen solutions…because who doesn’t love healthy recipes that are also quick and affordable. And, as a carb lover who has had to switch to more gluten free meals over the years, I can tell you…you need their brownies and cupcakes in your life!! I made the chocolate cupcakes for my son’s birthday and no one could believe they were gluten free! And they disappeared well before all of the gluten filled snacks were touched! Shop here for your kitchen solutions: https://janinegrant.epicure.com/en-us/
Let’s all just treat ourselves to a few things on this list. It’s been a long winter already- we deserve it!!
I’d love to hear what you try from this list, so please share!!
Back to getting some work done while the kids are napping. Or…maybe just a few more minutes of shopping???
Jessica's Fitness 