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Beauty Fitness and Beauty Fitness Information Health Diet healthy mind Online Personal Training

Start Recruiting Your Supporters

Start Recruiting Your Supporters

The people we see/speak with almost on the daily, i.e. family, friends, coworkers, roommates, etc. — can influence what we do.

Make that work to your advantage. 

This week, try building your social support network by recruiting some cheerleaders and helpers for “Team You”.

You don’t have to dump all your friends and only find new ones at yoga or the gym.

Rather, look for ways that you can incorporate health, fitness, and good nutrition into your daily interactions with the people you know and love.

Along the way, you might have to have some tough, honest conversations about what you need.

You might have to negotiate some changes in your household routines.

But you’ll probably find that most people are rooting for you and want you to be healthier and happier.

Team recruitment 101

The more people you recruit for your team, the better your chances of succeeding on your fitness Journey.

Here are some ideas to help your recruitment success:

Ask for help if you need it. Don’t be a lone martyr all the time.

Look for opportunities everywhere. Be creative. Have fun!

Be patient, but persistent. Not everyone will come around to your new healthy habits right away. That’s normal.

Figure out what YOU need to be your best self, and ask for it. Remember: You need to put your own oxygen mask on first before helping others.

Focus on what you can control. You can’t control other people. You can only be the boss of you. You’re in charge of your actions and your attitude, and you can do lots of things to improve your environment.

These are just a few ideas, remember consistency is compounding over time. 

Go Team You!! 

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Fitness and Beauty Fitness Information Health Diet healthy mind Nutrition Myth Uncategorized

The Key to Your Fitness Success

C O N S I S T E N C Y – The most important key 🔑 to fitness. No matter the goal, no matter the plan. Nothing will be perfect. You will fail. You will slip up. If what you do after that makes the huge difference over time.

Think of a time in your life when you overcame a major physical or mental challenge.

Maybe that was finishing grad school. Building a house. Giving birth. Or trying a new activity that scared you. (Sky diving, anyone?)

Recall how hard that challenge was.

How uncomfortable you felt. How you wanted to quit 100 times in the middle of it.

Now think about the person you became afterwards.

Thanks to that challenge, you’re stronger, wiser, and more insightful and experienced.

Above all, you can point to that challenge and say:

I survived that. I did that.

Hang on to that feeling. You’ll feel it again if you’re consistent

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Fitness and Beauty Fitness Information Health Diet healthy mind Nutrition Myth Online Personal Training Uncategorized

Whats the Beef about Beef?

B E E F – it’s what’s for dinner.  

So what’s all the beef about beef?🥩

Is it healthy? Is it bad for you? Is it bad for the environmental? Is it good for the environment? 

There are so many conflicting opinions about this protein filled substance. 

Here is our opinion on if you should indulge, why, and how.

Beef provides good-quality protein and is also rich in nutrients, such as energy-supplying iron, zinc and vitamin B12 and immunity-supporting selenium.

QUALITY IS KEY:

Since fast food burgers are considered in the realm of red meat, it can give red meat a bad rap.

The meat quality could also be more of an issue than the meat itself.  After all, lean, grass-fed, hormone-free, antibiotic-free beef from happy cows would probably be different than fatty, corn-fed, hormone-laced, antibiotic-bathed beef from cows in crowded feedlots… never mind beef that’s been processed through the fast food factory.

Our Recommendation(from our friends at PN):

  • incorporate a variety of sources of lean protein in your diet
  • eat whole, unprocessed foods
  • eat lots of vegetables and fruits
  • avoid simple and refined carbohydrates
  • eat naturally occurring “good fats”; avoid industrially produced trans fats and hydrogenated fats
  • buy the best quality food you can afford — including grass-fed, pastured beef if you can manage it
  • keep doing all the habits that — overall — add up to good health
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Fitness and Beauty Fitness Information Health Diet Nutrition Myth

What Supplements Should I Take?

The answer is simple. No matter what you are striving for, there are 5 supplements that will help with your overall health & wellness.

1. Multi-Vitamin: This should be a no brainer. We all know that the fruits and vegetables we eat today, are not as rich in vitamins and minerals as they used to be, and that most people do not eat the recommended 5-10 servings of vegetables per day. So, covering any micronutrient deficiencies you might have, is the first step into getting your body to work efficiently.

2. Omega-3 Fish oil: Promotes cardiovascular health, mental clarity and great for decreasing the body’s inflammatory response to exercise and stressors.

3. Protein:  Incorporating a high quality protein powder to you daily routine to promote post rock out recovery, maintain lean muscle mass and supports immune function

4. Branch Chain Amino Acids: Help promote muscle recovery, support metabolism, and can increase and maintain lean muscle mass and strength, especially as you age

5. Digestive Enzymes: The nutrients in the foods you eat are essential for recovery, health, and performance. To break down and absorb the nutrients from food, your body secretes enzymes. Aging, stress, and high-intensity exercise can impact your body’s natural digestive response, denying your body the nutrients it needs. So by taking these Enzymes your body can absorb nutrients more effectively.

Be consistent with taking your supplements. You might not feel a difference after the first dose, but soon you will be feeling the effects in your energy levels, sleep, digestion, etc.  It’s also a great idea to have any supplements that come in pill form with food. That way you don’t upset your stomach.

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Fitness and Beauty Fitness Information Health Diet healthy mind Online Personal Training

EXTRA as an avocado. Why is everyone crazy about avocados?

E X T R A – it’s ok Avocado, we’re extra too. So what’s up with avocados? What is all the craze about?

 

Well here is the 411 on Avocados. Avocado is the only fruit that provides a substantial amount of healthy monounsaturated fatty acids (MUFA). MUFA’s are the good fats that help lower bad cholesteral.

Avocados are a naturally nutrient-dense food and contain nearly 20 vitamins and minerals. As well as a 15g of fiber per avocado.

Healthy Fats are essential for every single cell in the body. Eating healthy fats supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system. GO AVOCADO! #strongleanhappy #AVOCADO #EXTRA

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Beauty Fitness and Beauty Fitness Information Health Diet healthy mind

Mindful Meditation

Mindfulness is the psychological process of bringing one’s attention to experiences occurring in the present moment, which one can develop through the practice of meditation.

Mindful Meditation: Bringing one’s complete attention to the present experience on a moment-to-moment basis

There have been lots of attention being paid to meditation and living in the moment recently. If this sparks your attention, but you are not sure how to meditate or practice mindfulness, here is a great way to begin.

A Simple Meditation Practice
  1. Sit comfortably
  2. Notice what your legs are doing
  3. Straighten your upper body—but don’t stiffen
  4. Notice what your arms are doing
  5. Soften your gaze or close your eyes
  6. Feel your breath enter and exit your lungs
  7. Notice when your mind wanders from your breath
  8. Be kind about your wandering mind, some days will be better than others, start with 10 minutes and then increase as you become more focused and mindful.

Being mindful and practicing meditation has so many benefits from reducing stress and anxiety, being a happier person, and even a healthier brain!

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Beauty Fitness and Beauty Fitness Information Health Diet Nutrition Myth Online Personal Training

5 Key Steps to Avoid Weight Gain During Travel

Step 1 – Make a Game Plan

Even in the smallest towns there are places where you can get a workout in. If its extra money you’re  worried about spending on a la carte gym fees, I will let you in on a secret I have been using for years.  Put on your workout clothes, head to desired gym, (even better if its with friends or family that already go to that gym), approach the front desk and say, “I’m new in town and I’m thinking of living in this area and would really like to check out your facilities” Stress to them you don’t want a sales pitch, and in high-end gyms like Lifetime and Equinox they will not pressure you into talking about getting a membership, instead will have you sign a waiver and let you workout for that day or week for free. And BOOM, free workouts. DONE. The reason you say you’re moving to the area is, if they see an out of state ID they will assume you are only visiting, not interested in a membership, and force you to pay absurd day fees up to $50/day.

Step 2 – Consistency

Sticking to your regular schedule as closely as possible…. Set your regular alarms and add in some meal alarms so that you don’t forget to eat by getting side tracked by your travel plans or adapting habits of your travel partners.  You’ve worked so hard to get where you are, why adapt to them, make them adapt to you.

Step 3 – Recovery

Staying hydrated, getting ample sleep, and properly recovering from the stressors of travel and working out is key to keeping your adrenal glads and hormones in check. Cortisol, our “fat storage hormone” can get thrown out of whack with constant stress. Keeping mental and physical stress to a minimum will help prevent weight gain from settling around your waistline and a host of other issues such as irritability and depression.

Step 4 – Be Selfish

Going out to eat doesn’t have to be a bad thing. You just have to own up to your needs and don’t be afraid to ask for substitutions and special requests. With the growing number of food sensitivities and allergies, making the server aware of your nutritional needs is no longer something you should be scared about.  Be very polite, ask as many questions about the dishes as you see fit.  When your food arrives and you’re happy with your meal, it will be worth the pain and suffering you endured to ask a few simple questions.  BUT along with this comes the compensation.  Don’t forget to tip, and tip well. Its only fair, since you were a POLITE pain in the server’s ass, to reward them with a fat tip (at LEAST 20%).

Step 5 – Always BYOF

And Finally, Bring Your Own Food. And I know what your thinking, “Naaaaw, I’m good”, those sexy black leather pants you packed won’t love you back if you don’t. Trust me, this part is essential. Keeping on track with meal timing and paying attention to your hunger when you are out of your element will be the single most important thing you can accomplish to avoid weight gain during travel.  Pack snacks in your carry on and even your suitcase for healthy options when there is none.  This includes a few servings of your favorite protein, nuts, quest bars, organic jerky and don’t forget your supplements. If you’re feeling like these will take up too much real estate in your luggage, separating your supplements in ziploc bags and then placing them in your protein shaker saves on a lot of space. Plus by packing some snacks, this will save some space in those leather pants, and to me that’s worth more than taking up extra space in your suitcase.

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Fitness and Beauty Fitness Information Health Diet Uncategorized

Thin Mint Protein Cupcakes. Soooo Good, You Feel Bad.

I was reminded today of this delicious Cupcake recipe I made almost 2 years ago. If you’re like me and you love thin mint cookies but you have a gluten allergy, THIS is a special treat for YOU.  This is a great way to Treat Yo’ Self, with out the added sugars as well. So Happy Holidays, and Enjoy this healthy, low carb high protein treat!

 

 RECIPE:

3 Servings –  (6 scoops) Thorne Vegan Max Protein powder in Chocolate Chip Mint (can sub for chocolate protein)

1 scoop – Organic Gluten free Hi-Protein Pancake/Baking Mix

1 Avocado

1 egg

1 cup Unsweetened Almond Milk

3 TBSP Agave Nectar

2 TBSP Cocoa Powder

1-2 Drops of Peppermint Essential Oil

2 TBSP Coconut Oil

3/4 tsp Baking Soda

1 tsp Baking Powder

1/4 cup Dark Chocolate chips

Preheat Oven to 350 degrees F.

Mix all ingredients except chips in Vitamix (or similar blender) until smooth, then fold in Dark chocolate chips at the end.

Spoon into cupcake papers, and bake for 25-30 mins. Knife should come out relatively clean when done.  Makes 12

MACROS CONTENT:

P: 8 F: 5.5 C:15 – 135 KCals

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Fitness and Beauty

Achieve Beauty During Beast Mode

Achieving the perfect beauty balance between looking a hot mess and a full face of pore clogging products is hard to accomplish. You don’t want to be mistaken for the ever so embarrassing “People of Wal-Mart”, but you don’t want to look like you’re going to the club either.

So we asked our Founder, Amanda Barton, “What do you wear everyday to look like a Beauty During Beastmode?”

This Was Her Response

“Being someone who never wears real clothes (always in activewear), I want to look “put together” for my clients, meetings, and live workout filming by wearing fashionable workout clothes. I also want my face to be flawless and ready for beastmode at the same time.  So over the years I have discovered a simple look that will not only be good for your skin, but will be anti aging and sweat proof!”

This is Her Daily Routine

  1.  IT Cosmetics Your skin But Better CC+ anti aging full coverage cream SPF50. This is her absolute favorite product right now. This CC+ cream provides you with the coverage needed without heavy duty foundation. She replaced her foundation all together for this product alone.  This color-correcting cream provides full, flawless coverage and protects skin with SPF 50+ UVA/UVB broad-spectrum physical sunscreen. It is clinically shown to increase hydration, smooth texture, and enhance brightness. Plus, it’s infused with an advanced antiaging serum made of hydrolyzed collagen, peptides, niacin, hyaluronic acid, vitamins, and antioxidants that work to diminish the appearance of wrinkles and pores to create a flawless-looking complexion. This product is also Gluten Free and has no Parabens.
  2. Wunder Brow –1 step brow gel This amazing, long lasting, smudge proof, transfer proof, water proof, sweat proof formula is great for the gym and anyone that is active.  No more wiping off your eyebrows on your gym towel. You can even go swimming and this stuff will stay put! A little goes a long way, and looks natural with hair like fibers to create beauty during beastmode.
  3. Tarte – Lights Camera Flashes Waterproof Mascara* An amped up, ultra-black, vitamin-infused mascara that lengthens, curls, and magnifies lashes for an intensified look, while instantly increasing lash volume.  This product is also Gluten free, and the only mascara Amanda can wear without her eyes itching!

*This is for when she is not getting eyelash extensions from Chic Sin City

Transition from Daytime Beauty to “Date Time”Beauty

We added a few more of Amanda’s beauty favorites to prep you for date night.

  1. NYX – Highlight and Contour Pro Palette This refillable palette provides you with 4 shades to highlight and 4 shades to contour. This palette is great for all skin types and colors. Its great for those of you not used to contouring.   You can easily blend and use the whole palette without looking like a clown. Makeup made easy.  Plus the price is unbeatable!
  2. Melt Cosmetics  – Dark Matter Stack We love this stack, not only are the pigments incredible, but it lasts forever. Plus, if you run low on one color, you can buy them individually. There are also many looks you can do with this stack, from a natural look, to a dramatic look. Plus, the stack comes with a makeup mirror perfect for on-the-go.
  3. Tarte – “Tartiest”Double take Eyeliner A dual-ended eyeliner with waterproof liquid and pencil eyeliners all-in-one. Tightly line and contour eyes with smooth, twist-up pencil liner. Trace along the lash line and inner rim, filling in spaces and enhancing the appearance of lash volume, or smoky eye look. The long-wearing liquid liner on the opposite end has a precision tip, creates a crisp or dramatic wing. This allows you to create multiple looks with out adding more items to you makeup bag. This product is also Vegan an has no Parabens.
  4. Tarte – “Tartiest” Quick Dry Matte Lip Paint in “Low Key” Create full-coverage, lip looks with this lightweight, liquid-to-matte lip paint. It dries down instantly so that color does not transfer, without drying out, cracking, or feathering (like a lot of matte products do). This product is Paraben free, Gluten Free, and Vegan

So no matter how little time you have, you can always look great from top to bottom with beauty tips along with our nutrition guides, and our Live and On Demand workouts! Discover your Strong, Lean, Happy Body Today!