Embracing Change: The Struggles and Triumphs of Getting Back into Shape

Life has a way of throwing curveballs at us when we least expect it. Whether it's a demanding job, a new baby, or other unexpected life changes, maintaining a healthy lifestyle can often take a backseat. Many of us have experienced the frustration of watching our fitness levels decline as our motivation dwindles. But fear not, because the journey back to a healthier you is not only possible but also incredibly rewarding.

The Struggles We Face

One of the most significant hurdles when it comes to getting back into shape is the impact of life changes on our motivation. It's easy to fall into a cycle of excuses and self-doubt, especially when you're juggling multiple responsibilities. Here are some common challenges:

1. Time Constraints: Busy schedules can leave little time for workouts. Finding a balance between work, family, and personal time becomes a real challenge.

2. Fatigue: Chronic stress and lack of sleep can drain your energy, making exercise seem like an insurmountable task.

3. Motivation Wanes: When life takes unexpected turns, it's easy to lose sight of your fitness goals. The initial enthusiasm fades, and you may wonder if it's worth the effort.

4. Physical Setbacks: Health issues or injuries can be demotivating and require adjustments to your fitness routine.

The Journey of Rediscovery

Getting back into shape after life changes can be tough, but it's also an opportunity for growth and transformation. Here are some strategies to help you on your journey:

1. Set Realistic Goals: Start small and gradually increase your intensity. Focus on achievable goals, like walking for 20 minutes a day or doing a 10-minute home workout.

2. Prioritize Self-Care: Make self-care a non-negotiable part of your routine. Prioritize sleep, manage stress, and nourish your body with nutritious food.

3. Seek Support: Don't hesitate to lean on friends, family, or a fitness community for support. Sharing your struggles and progress with others can be incredibly motivating.

4. Adapt and Adjust: Life is unpredictable, so be prepared to adapt your fitness routine as circumstances change. Flexibility is key to long-term success.

5. Celebrate Small Wins: Acknowledge and celebrate your achievements, no matter how minor they may seem. Each step forward is a victory.

The Rewarding Outcome

While it's undoubtedly challenging to regain your fitness after life changes, the rewards are worth every effort. Improved physical health, increased energy levels, and a sense of accomplishment are just a few of the benefits. Moreover, the mental resilience you build during this journey can positively impact other aspects of your life.

Remember, it's okay to have setbacks and days when motivation is low. What matters most is your commitment to your well-being. Embrace change as an opportunity to rediscover and reinvent yourself. With patience, determination, and self-compassion, you can get back into shape and lead a healthier, more fulfilling life. Your journey is unique, and every step forward is a step in the right direction.

XO,

Angela

Real talk... Depression

Warning:  Real talk is about to happen here.  This month is national mental health awareness month, and I find it a little ironic that a bit of depression kicked in with me yesterday on May 1st.  I woke up and had this overwhelming feeling of sadness and heaviness in my chest, for no apparent reason.  I just wanted to stay in bed all day and sleep.  For me that is my first sign that depression is right around the corner.  All the feels, slowly come in. Doubting my self-worth, doubting any and everything that’s good in my life.  Its a slippery slope, and one I am very familiar with.  So what did I do? I went back to sleep.  My body felt so tired, I just wanted to sleep.  So I did.  When I woke up again, the feeling was still there, and back to sleep I went.  When I could finally pull myself out of bed, I sat in silence.  Alone with my thoughts, feeling every single one and trying to process them as best as I could.  Facing all the issues that were bringing me down and getting to the root of my depression.  What was the root? Well, it turned out to be the very thing I teach my clients not to do.  Attachment.  I had attached myself to outcomes.  I had attached my self-worth to what other people think of me.  When in fact its none of my business what anyone thinks about me.  So delving into each attachment I had placed, and turning it around and practicing non-attachment, I can tell you is very hard.  It is something I work on daily, always striving to not attach myself to ANYTHING.  One of my favorite quotes attributed to Buddha is “Attachment is the root of all suffering”. 

So I will leave you with this.  Lets practice together non-attachment and being present in this moment.  Be grateful for everything you have in your life.  As long as you are doing the best you can, and giving 100% nothing else matters.  AND get out there and move!!  Exercise is the best anti-depressant! 

If you need help or are in a crisis, please call 1-800-273-8255.

Love and light!

Angela

"Resurrection" Workout explanation

Thank you to all those who participated in this workout. If you haven’t yet, feel free to! Make sure you post your score in the comments!!

16 Min AMRAP

11 handstand push-ups

7 clusters (squat clean thruster)

02 small laps (400 m run)

22 burpees

DIY Face and Body Scrub

Thanks to today's burn piles, champagne and good friends, I have discovered coconut oil and baking soda DIY scrub.  This amazing little concoction will have your face and body feeling baby smooth in no time.  Lets get rid of all the chemicals and continue this journey of self love.

My recipe:

• 1 tbsp Coconut Oil (Nutiva Organic Virgin)
• 1 tbsp Baking Soda
• 2 drops of Lavender Essential Oil (Pelindaba Organic)
• 1 drop of Tea Tree Essential Oil (Garden Goddess Organic)

~Feel free to tweak it according to your skin sensitivity.  

• Take about a teaspoon and massage gently on your face for about 30 seconds
• Rinse with warm water and a rag

You can also use this a body scrub!  My whole body feels amazingly soft and smooth.  I might have even used it to shave my legs… :)  This is not the only benefit though.  

• If you have problem skin like I do, this is supposed to help with acne.  This little scrub has antiseptic and anti-inflammatory properties that can help reduce the risk of break outs while balancing the skin’s pH. 
• During the summer, keep a little of this mixture handy.  It helps relieve the itching and burning from being sunburned.  
• Baking soda and coconut are natural deodorizers and when combined, supposedly works like a charm.  (I will have to put this to the test during one of my workouts.) Since it is an antibacterial agent, it helps kill the bacteria that causes body odor.
• Lavender has so many beneficial uses, but with this scrub, I added it because it  helps heal breakouts and won't clog your pores.
• Tea tree oil also contains strong antibacterial and anti-fungal properties which have been proven to help with acne.  Tea tree oil also helps lighten the scars from acne and balance the skin's natural oils.

I hope you give this a try and let me know your thoughts!  

XO, Angela

SWAY Natural Deodorant

Keeping in with the theme of self care and self love this year, I have decided to rid myself of chemical filled deodorants.  I did a little research and found this company, SWAY Underarm Detox Deodorant.  I was intrigued, so I ordered.  Here is my experience so far...

I received my Sway Natural Deodorant and in with the package was very sweet note from the owner.  I have to say that the out reach I have received so far has been amazing.  She has been very welcoming and helpful, and its only been week one!

I put the deodorant on the evening that I received it.  I am not used to wearing a roll on so that is going to take a bit to get used to, but not a big deal.  It has a mild vinegary smell along with some lavender and lemon.  It is actually not bad.  I was warned about a detox period, but so far I have not experienced anything abnormal.  The following day I decided to put the deodorant to the test and workout, really get sweaty.   I figured 250 burpees would do the trick! It worked and to my surprise so did the deodorant!  I even had my husband take a whiff and he agreed!  I am on day three and so far I am completely happy with this product.  

But how does it work? SWAY Underarm Detox Deodorant uses 100% natural ingredients that fight the odor causing bacteria, removes the dead skin that feeds the bacteria and balances your PH inhibiting bacterial growth.  The dusting powder neutralizes and helps keep skin fresh and dry.  There is no residue left on my clothes either!  

I would definitely recommend giving them a try! I am so glad I did!  

Lets rid ourselves of the toxins!  Cheers to a chemical free lifestyle!

Angela

Ashwagandha

I would like to state, my first experience with the adaptogenic herb was not the best.  I unfortunately mixed too much into my matcha tea, with no warning of the taste of this supposedly amazing herb.  I am here to warn you, it taste disgusting! Ashwagandha means “the smell of a horse” in Sanskrit.  They say because it imparts the vigor and strength of a stallion, but I think its for a more literal meaning!  Once you actually read the label and use the appropriate amount, its not that bad.  I would still suggest working your way up to the suggested amount and not just diving into this dark powder. 

So why use this herb? Well the benefits definitely out weigh the taste.  I have gathered my top reasons for taking this supplement 

1. Its affects the immune system and helps reduce swelling, from both arthritis and fluid retention. 
2. It may help in lowering blood sugar in people with type 2 diabetes and lower high cholesterol.
3. It has sedative effects, and could help ease anxiety and stress.
4. Some tests show that ashwagandha could slow down the growth of cancer cells.
5. It can reduce cortisol levels. 
6. May help reduce depression
7. It can boost testosterone and increase fertility in men
8. It may increase muscle mass and strength
9. Helps improve brain function
10. Enhances sexual potency for both men and women 

These were enough reasons for me to give this supplement a try!  And I do have to say the mind clarity and stress relief has been amazing. 

Give it a try!  I add mine into my matcha latte or in a home made hot chocolate!

Be sure if you have health issues to clear it with your doctor first!

Marine Collagen Peptides

What is it? Well its this amazing fibrous protein that is extracted from the scales or skin of salt water fish.  The brand pictured here, Natural Force gets their marine collagen peptides from verified wild caught Snapper. I am so excited to try this product!  Here are a few of the benefits. 

Healthier skin, hair, bones, joints and hormones!

Slows the signs of aging  ~  Hello!  I don’t know about you, but I would like to help set a new standard of what “old” looks like! Apparently marine collagen has antioxidant properties that can help prevent or even repair the damage caused by UV rays!  It was also found that marine collagen played a key role in the creation of new skin. 

Want to work out or go on a long run? Mix some collagen peptides in your water!  Your tendons and cartilage need collagen to heal and regenerate. The great thing about this product is that it is easy to mix in either a hot or cold drink! I will be mixing mine in my matcha tea.

If your still asking why you should consider marine collagen peptides its because you may not be getting enough essential amino acids in your diet.  These are the building blocks of protein. If you don’t have enough of this essential protein, it will affect the appearance and health of your joints, bones, skin and hair.  

So heres to healthier you, from the inside out!  Cheers

Click on the picture if you would like to purchase Marine Collagen Peptides! I have attached a link to amazon!

Happy New Year!

Happy New Year! 2018 is going to be a wonderfully gracious year.  It’s the time of year to create goals and good habits, a time to cleanse and renew and to make better choices. For me it’s always been a time of reflection.  Can I be a better version of myself? The answer has always been, yes. So this year my New Year’s resolution is self-love. 

While finding space to love and cherish myself more, I stumbled across some amazingly healthy superfoods!  I will share them all with you and their benefits in future posts.  Today I would like to share one in particular. Maca.

Some of you might already be familiar with this amazing plant. For those of you that are not, maca has been used by the indigenous people of the Andes Mountains for thousands of years. The Inca warriors would chew maca to increase strength and stamina!  The maca root has a ton of health benefits!  Too many to list here, but click on this link to see what benefits WebMd has listed. 

I can tell you first hand my experience with this amazing root.  Unfortunately, I learned by trial and error.  Word of advice, do not use this superfood before bed time, unless you would like to be up until 4am!  (I did, however, get some good research in)  In all seriousness, I am able to function throughout the day without my usual 32oz coffee.  Yup that’s right, 32 OUNCES!!!  Sheesh.  I have been mixing this little superfood supplement in my Matcha Tea Lattes since I received it right after the New Year!  Its nutty flavor adds the perfect touch to this delicious drink. For the recipe, check out Whitespace + Wellness!   

I hope you discover all the benefits of this amazing plant!

Cheers!

Angela Nichole

Aging Gracefully

We would all love a world were we could eat and drink what ever we wanted with out the health issues that usually come with that lifestyle.  Most of us battle some sort of health problem or will at some point in our lives.  There are those among us however that manage to age gracefully.  What are their secrets?  Proper diet, proper exercise and proper lifestyle choices are the keys. Nutrition is the first step to setting your foundation of a healthy life. Staying away from processed foods and sugars are a great start.  

Strengthening the squat, deadlift and press will allow you to stay independent longer.  How are you going to continue to use the restroom with out help if you can’t go from a seated position to a standing position? (squat)  When your alone and drop your keys how are you going to unlock your door if you cant bend down and pick them up? (deadlift) And those groceries you just bought, who is going to put them away on the shelves if you are not strong enough to lift them over your head? (press)  We do these movements everyday, why not strengthen them to ensure that we can continue to do them longer.

Commitment to health will allow you to live your life to the fullest. Let us help you live a long healthy life!