Starting your day off with Breath, Breakfast, and Movement!

This is it. The most important lesson anyone can teach you (or that I can teach myself).  The importance of balancing your mind, body, and spirit in the morning is so HUGE!  A lot of people who want to lose weight, or those that “really think they don’t have time” just rush into their day, their office, or their kids’ school or a playground, with nothing to eat!  That’s like, um, ahem, THE WORST thing you could do.  And if we are rushing around stressed we can also injure ourselves by not breathing or stretching properly.

Singing and running go hand in hand for me.  That’s why I have to have music.  Sometimes music can be too loud, if it’s over the nature soundtrack (birds, ocean, forest) or if it’s too distracting and you can’t hear the gym instructor (or the yogi reminding you to breathe).  I was just helping my neighbor who is taking the instructor course at Yoga House.  I don’t know anything about teaching yoga, but she happily reminds me to breathe in and breathe out, and that’s number 1!  Proper breath control helps us to sing better and run better!

My friend Melissa and her friends Jen and people from Whole Foods and Karen from The Family Room all reminded us how important it is to breathe, move, and eat a properly balanced diet before, during and after pregnancy at a prenatal workshop last week. (I’m trying to conceive, so I want to get stronger before baby comes).

So, I was super excited to be invited to a yoga event in Santa Monica a couple weeks ago.  My friends Melissa (mentioned above) and Lyndsay invited me to be a part of this beautiful morning at Exhale Spa at the Fairmont Hotel.

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Wow was it an absolute blissfully perfect day or what?!  The weather was gorgeous (we stretched on the pool deck overlooking the ocean) and we had delicious breakfast oatmeal and protein bars from Argo tea and  THINK THIN.  

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First they had free valet parking and we checked out the nice gym above the hotel.

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Then we grabbed coffee or tea, and afterwards they gave us wonderful SWAG bags with an exhale week pass!  The yoga teacher was excellent, and started out a lovely stretch for 30min. and then we ate.  But most importantly, I got to meet one of my heroes, Andrea Metcalf from the Women’s Forum! She shared with us how vital it is to start our day with a balanced breakfast and a good breathing stretch or some way to move.  She teaches amazing classes in Chicago and I got to try her video “pt2go!” where you can choose from lots of great exercises for personal trainers or training yourself.

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Slimplicity

What’s up guys? I got inspired in gym class today. Everyone is talking about their Fix, their wrap, their shakes, and their protein and I haven’t talked to you enough about my favorite life -goal-game Changer!: Reliv Intl SLIMPLICITY!

 In 2007 I was depressed and stressed and overweight. I was sick and tired, eating comfort food on the couch.

Enter Reliv’s weight loss kit, a meal replacement program that helped curb my appetite.  I got off the couch and into the gym. I Had a Personal Trainer friend from the YMCA Annie who taught me strength training for women is a great thing to do! I cycled and hiked and ran with my shepherd collie. I got my confidence back!

Now every day I maintain with Reliv’s basic nutrition but who wants to join me on the weight loss band wagon?

Or if you don’t need to lose weight if you are sick and tired of being sick and tired- contact me to find out more about this supplement. Enjoy your weekend!!

Freaky Freekeh! Product Review and GIVEAWAY!

Come, come my little friends- I would like to tell you a little story.  I have a love affair with starchy carbs. I love salads and smoothies and healthy things, but have always had a hard time saying no to breads, pastas and chips!  I should read “Grain brain” & “Wheat Belly” but haven’t gone 100% gluten free just watch my intake and try to look for sprouted goodness when possible.  *IF you are celiac or allergic, Freekeh isn’t for you.  If you limit your wheat like I try to do, freekeh is an excellent nutritional ancient grain – “Superfood” is the word for it!!  Just check out Kelli Dunn’s article on GREATIST.

I enjoyed the moist, nutty flavor (remember in “Ratatouille” how he says “Hmmm…I detect…a slight…Nuttiness!”):)  I enjoyed how easy it is to make. I even like the colorful, creative packaging.  Look what it says:

“Freekeh? What is that?
So glad you asked! Freekeh is a process which means “to rub” in Arabic. Freekeh was created by accident nearly 2,000 years ago when a Middle Eastern village was set ablaze. Most folks would sulk over their misfortune, but the crafty villagers rubbed off the chaff, cooked it up and ‘Eureka!’ Freekeh was created.”

Fit Approach, inc. has teamed up with Freekeh Foods. I got to try not only the original but (my favorite herb) Rosemary! Freekeh is the perfect side to fish, chicken, turkey burgers, vegetables and legumes.  I would next like to try mixing it in some veggie burger recipe!!  I love the texture and nutty flavor.  I love the satisfying fullness even at half the serving size!  You can find it online or at Whole Foods and other natural health food stores.  I can’t wait to try the Tamari version!

I’d love to introduce you to it by giving away 1 package! Please comment or email or like my FB page so that I can hook you up!:) In order to win this giveaway, please:

  •  Like my FB page
  • Comment here telling me which flavor would tickle your fancy the most
  • REGram my Insta post about it:)
  • For entry methods, please include: following @freekehfoods on Twitter and Instagram, liking them on Facebook, and tweeting about the giveaway using the hashtag #getyourfreekehon

Disclosure:  I was sent two samples to try and then share the review with you.  Of course, all thoughts and opinions are my own.

Quiet (in)the calm

Agitated and emotional, I ran around frantic after church. The service was great, but I internalized and looked inward, a bit too deeply.

I have been working side by side a negative person. Sometimes she can be so sweet but I feel like I never can quite measure up to her standards. So I’m constantly apologizing and feeling stressed like I’m doing a horrible job and can’t keep her happy.

I thought I felt better after yoga and talking to my sister.  Yoga calmed my rushed hurried harried mind. I slowed my breath and stretched to feel less internal judgment and more flexible and open.

Church helped me but I also felt too weary. I read an article on Burn Out in Redbook and I have a strategy now.  I am going to try to make that coworker smile or laugh just once in the morning to try and combat our personality clash.  I know I can’t please her all the time but I can be open to her helpful constructive criticism and maybe try and laugh it off instead of take it so personally like an attack. I know I’m not perfect but she isn’t my boss. She is hardworking so let’s focus on that instead of complaints or gossip or when she criticizes my lunch my hair my clothes or the way I raise my puppy. If she does correct me or give unsolicited advice get up stretch breathe and drink tea or water! Go outside. I get too stressed worried about what she thinks of me.

I learned a lot in the Blogfest. Last year I sat and compared myself and whined, “I wish I was creative or could make time to focus on good pictures or vlogs or good recipes like her!” But I didn’t do that this year.

I was so excitedly and inspired to meet certain people. Sometimes I felt rushed or overwhelmed in the expo, but then I’d meet or get inspired seeing someone workout or a new tool or piece of equipment that I’d forget everything else and just sit back and relax while I watched and learned.  I feel very frustrated when everyone lately has been giving me advice and I haven’t given them any!  I thought it was growing up in the church, but no it’s people everywhere, all the time, how to live.  I don’t tell you how to live, so please don’t try and run my life:)

I am gifted. I make patients at work feel right at home and I always smile or make sure they have what they need. I have to treat everyone (including myself and negative people)with that same kindness.

From my notes:

7/16 Katy Widrick (cutest runner mommy blogger/pregnant presenter ever!): Makemediaover.com

WHY ARE YOU TRYING TO FIT IN WHEN YOU WERE BORN TO STAND OUT?

ASK: Why am I special?

Yoast.  Mobile responsive design

Digests vs. daily

Analytics are important. Blog less, share more.

Become an aggregator.  Less life casting, and more Evergreen.

More of what you love, less of what you hate.

Ask and receive: Ask readers for their input and their thoughts.

Parallax

ALYSE & JAMIE (Most adorable gals of FitApproach): helpful apps: Zapier latergramme D= Download (Dwnld)

Haros, list.ly

PR Newswire

Stack Media

She knows=blogher

Chris Mohr (RD): Eat more protein the AM (and spread it around throughout your day, don’t leave it until a big heavy dinner).

7/17: TRAIN WITH BAIN (Elizabeth the lawyer and my running bud/friend!)

Registering a trademark is usually very expensive.

Copyrights are good for 100 years.

Your own rights to publicize or display.  Since 1710.

Fanfic and slash? Counterpoint?

DMCA Twitter Example: Suicide girls/Richard Prince/instagram Chillingeffects.org

[edit: “Big Eyes” movie]

Take Away: Mail in a 3×5 card.

Here I wrote in big letters: GABBY REECE!!!  (I’m a big fan since childhood. Her workout was super tough and it was awesome!)

Any fitness is good – whatever works for you.  Her gym closed so she rented a community center room, charged people like $1-5. The 20 yo’s said “Oh that’s what sixties looks like!”

Once you’re training: Training is still movement.

Guy tells her “Oh you’re just doing the mom thing?”

She’s heard all the excuses

Interview with Jill Brown (from HUFF PO): Don’t complain.  Use what you have to the Best of your ability.

Cecille Renod (her coach): Personal Accountability

Kern Walsh

Tough (not so personal/sensitive)

When injured stay off inflammatory foods!

Learning to breathe

“Natural Born Heroes” book. Functional training

Cell phone neck!

Acceptance is a big part of life. Don’t overcriticize yourself.

If she wasn’t a model or pro athlete: A writer! Or do some kind of manual labor.

Nun – learning cursive helps ADD kids to concentrate.

How do you encourage movement in your kids? (JUST PLAY!) Nutrition: It’s a battle.  Eat this, not always that

Teach by example

Kids don’t listen they watch.

Eat your sugar (FRUIT) not drink it (soda etc).

Is it fun? Don’t force sports.  Perspective is so important.

Jessica Matthews: How blogging has changed

Look up blogger on Urban dictionary!( HAHA)

Micro blog

blog focused

List focused (gathering names)
Subscription fee?
Winning the Story Wars by Jonah Sacks

1.Tell the truth

2.Be interesting

3.Live the truth

Propel/Gunnar Peterson: BEFORE a workout: banana or something light During: Gatorade (if you earn it – after a 45min. strenuous workout, not everyday all day just a 30min walk!) AFTER: Most important: mix of protein and carbs

If it gets you from doing nothing to moving don’t knock It! [That’s what Reliv is for me!]

SEO:

THICK high quality content

Button or Advanced SEO positions

NoFollow

No index for better crawl budget (a lot of pics)

Affiliate links > Nofollow so you don’t get penalized.

Define personas

Audience profiles

goinflow.com

READ OTHER BLOGS. TOFU: Top of Funnel

MOFU: Middle funnel

BOFU: Bottom funnel

Social Locker

Adsense/analytics

Google’s keyword planner tool

G’s suggest

G’s Auto fill

G’s Trends

Image alt tags

Meta title

URL

Byline

Meta description<so important

Images

ONE heading (H1) maybe a few tags

Header 2, copy. Not too many cluttered borders or headers

Never ever keyword stuffing or buy links!

Content Audit

Which low performing posts can be nonindexed?

Hire a SEO Company like PPC Yoast Moz (whiteboard Fridays Moz recommended)

Infuse Inbound Marketing

Laura, Katy, and Kathleen: MSW

RRCA

Sugar Addict

Coach tab (services)

Build a newsletter list

Share testimonials/Client Experiences

Mailchimp

Consistency: Helpful content, ways to utilize

Opt in with auto responder

Business plan

1:1 coaching

group coaching

Amanda Vogel (I’m a big fan): Strategize your tweet

Post organically not from IG app etc. [I do this all the time]

CANVA

@mentions vs @replies

Lists: curated group

Create member or subscribe

Social listening

Twitter advanced search

search recommend fitness blog?

-http (minus links)

IFTTT.com

#strategy (hashtags)

1.research 2. collate 3.customize

#fittech tagboard.com

#yourownblog [#spillingcoffeen]

1. strategize tweet format

2.create lists & saved search streams

3.hashtag strategy

Thanks I know this was long. It helped me think and process – and I found I learned a lot of helpful things!! Please don’t hesitate to comment, email, or let me know your thoughts – I won’t take it personally!!!:)

Ode to Adams Hill

Dear Hill,

It’s not you, it’s me. It isn’t that I don’t love you! Your beautiful views inspire me!

Your steep hills slow me down. The Charlie horse I got two nights ago? Returned from your great heights.

I love running. I thought I loved running til I found you. I love going far and slow (I am not a sprinter)! But your hills slow me down even more.  

I enjoy the mix of “terrain”: I go from concrete to asphalt to grass to dusty dirt to stretching on the curbs to wood chips and get to enjoy  nice gardens.

I love how each house has character, and I get to see some classic cars or unique yard decor.

I appreciate the fact that you are so close, and still offer me a challenge even after a couple years living near you. I love trying to reach your high points at any or all times of the day, to see the LA skyline or see Forest Lawn’s rolling views. 

But my legs hate you. I gotta be honest – it’s hard lovin’ you.  My legs feel like dead weight every time I reach that certain hilly curve.  My head bobbles as I hit the down hills and pick up speed, which reminds me to tighten my core.

Thanks for always inspiring me to keep going!,

A jogger who is learning to run uphill.

It is over(for me). 

I am exhausted but the best kind of exhaustion- 

Overwhelmed with my mind being blown by creative geniuses that make up Fit Approach, IdeaWorld, Blogfest, and the Idea fitness expo.

I am inspired and humbled, in awe and encouraged and more confident to:

Keep writing. Keep working out. Keep learning. Keep being inspired and inspiring others. Keep listening to fitness instructors, athletes, physical therapists, personal trainers, bloggers, doctors, chiros, naturopaths, and most of all my sweat pink sisters!

Keep taking a breath. Keep stretching. Spend time unplugged and with family and friends.

Keep taking care of yourself and your soul and meditating. Slow down. Keep drinking water. Keep on dancing.  Keep singing. Keep playing and teaching piano. Keep playing with kids and “shine your light into the world.”

Spend time doing what you love and sending gifts or cards to people.

Look at all the stuff I got!(buying at special rates and being blessed by coupons, food and freebies)!

Look at all the business cards and new ideas to review or support or to follow!

Thank you.

  

Wow what a fun Friday!!! Yay!

 A small recap of everything I did today!
Puppy woke me early so I figured I’d rather be downtown than at home, so I went to take the early train…Which was delayed 20-25 min:(

I finally got there (even got coffee!) for the 7a workout with Kaia Fit Kore Konditioning; whew! What a workout! It’s a franchise that even I could open one in LA!:). Bodyweight mixed with conditioning mixed with dance!

You guys the Blogfest has been so helpful! I am growing and becoming more confident:)

Then we got to hear: drumroll please

Gabriella Reece, so inspiring!

And I got to work out with her!

Another workout you say? Indeed. And this is a HighX HIIT CLass! It was super hardcore!  Body and weights and speed all mixed!!!!

The afternoon sessions were fun and helpful too!!

Then I enjoyed the expo and then our networking mixer-Yay! More to come!

What a Day!

The above phrase can have a negative connotation(what an exhausting or stressful day) and a positive one: What an amazing and inspiring day!(which is what I had)! This morning I woke super early to carpool with The Valentine RD (who gave me a REALLY sweet KIND bar gift with KIND granola and a lovely scarf and a water bottle!) and grab a coffee/tea and meet up with our #betrublogfest #runningbuddy blog friends before the first opening session.  It was so cool running downtown; I actually went a little faster than I thought I would. Truitt Foods sponsored and fed us, and then we quickly had a freshen up before we ran to BLOGFEST. I got to hang with new friends and my blogfest buddy Lea!!! We learned a lot and took notes(more on that later).  We networked and had breakfast snacks from Truitt and Yoplait, then off to the Opening ceremonies we went. I got a little nervous thinking “Oh this is a boring awards show. I don’t really know these personal trainers…” No.  12,000 people were there! Two of the three winners were women!! One guy Anthony Robles with only one leg (a national wrestling champ)came up to receive the most inspirational award,  and he made us weep. Then my favorite gal Jenna Wolfe came up and made us laugh and cry. Then the keynote speaker Brendon Burchard (of Live Love and matter) came up! Wow what an inspiration!!! He talked about the characteristics of High Performers. Next was a great lunch from Nestle- #Balanceyourplate is what their new slogan is. It was delicious and healthy! The cool thing was I was getting all sweaty in the Flexline booth (see my earlier post) and then JENNA WOLFE came to watch so of course I had to get a selfie! Then I ran to hear my friend the RD talk about Nutrition.  Next we had all sorts of stuff to learn about Instagram (Karley Kasey?)and Pinterest from the one and only Natalie Jill! We also got to workout with Merrithew with their sandbag handweights and got a 4minute workout as part of the lightning round with Fitfulfocus. I am sad I missed the Ideaworld urban party, but my husband and I went to a time management seminar and the guy said similar things to Chalene Johnson, quoted Dr Dan Amen, AND similar to what Brendon said this morning!! Last year I was a little overwhelmed and nervous thinking I could never be a fit blogger and now I am tired and joyfully confident! 🙂 good night

I am now licensed to teach Zumba!

WOW. What an amazing day!!!

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By 12p I had met my step goal of 12,000.

From around 9:30-10:30a AND 3:30-4p I sweated and got my cardio dance on.

Got to dance to one of the best djs I had ever heard- DJFrancis.

Learned how to diagram a song – as in draw it out for choreography- which is called Zumbagram.

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Met Petra the VP of ZUMBA and Marcie the incredible teacher (wife to the DJ) and this amazing team of Zumba jammers(choreographers) and teachers.

Met several new blogging buddies (the editor from spright, and even Dr Fitness from IHeart radio and FitnessPursuits.

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HELLO THAT IS ME WITH CASSEY HO of BLOGILATES‘ SISTER!!! HELLO JACKELYN HO!!! She is an AMAZING DANCER!

I am super tired. I am even sore.

I had lunch from SmashBurger with two of my favorite bloggers, Runninrocker and one who Propel had sent to the blogfest, Ms NherShoes!

I walked past all the media and fans and people and security that were downtown for the ESPYs.

I learned so much today.

I really wanted to go all in and join the ranks of the Zumba Instructor Network, BUT I’m still unsure and not confident in my coordination and choreography abilities.  I thought it would be great to take a training class so I could test it out and examine myself.  It was really fun and I’m so glad I went. But in the end, I’ll still work up to Body pump and Spin teaching first.

I’m so grateful to Ideaworld Ideafit expo and fit approach Blogfest for allowing me to take this course!

Thanks! Now that my nails are pink and I organized my go bag, and I’m carpooling with one of my faves, the Valentine RD, it is ON! BLOGFEST, I’m comin for ya!

#LJINSPIRED!!!

I’ve been meaning to write this post!!!  OK so:

FITAPPROACH is teaming with LORNA JANE to promote Lorna’s new book coming out, INSPIRED.  I want to WIN a copy! You can also pre-order your copy here: http://www.lornajane.com/INSPIRED/Inspired.

I believe that the key to a happy life is __WHOLE MIND BODY SOUL HEALTH. _____WHOLENESS inspires me to be the __JOYFUL_[adj] person that I am today. I am lucky to have __DAVID (my husband)[person] and __my 4 sisters_ [person] in my life because they inspire me to live life to my fullest and to chase my dreams.

My dream is to one day ___sing with a live Big Band___ [verb] and even if it takes ___time, effort and hard work__ [noun], I know I’ll get there because I’m not afraid to dream big!  My healthy active living helps me achieve these goals: I work out every day and running and singing go hand in hand to support breath control!  I am learning to eat healthy which means my voice sounds better and I run faster and workout longer.  I meditate on Scripture and play piano to help calm me.  I use essential oils to help relax and soothe me.  I try to get 6-8 hours a night (although that is hard with a puppy!)  My husband works hard and cycles far and fast!  He helps me with the puppy, is active in our church, and helps me around the house too.  All four sisters of mine are living their dreams.  One is the mother of four and she works out of her home in the UK with her Reliv supplement business.  My sister here in L.A. is a scuba diving instructor.  She volunteers to help conserve water and help our environment.  My sister in Boston is doing well at an ad agency. She ran the Boston Marathon this past year!  My baby sister is in pre-med studying away here in L.A.  I am grateful for these inspirational people in my life!

While I dream big, I hope to inspire others by __living a balanced and healthy WHOLE life_. I

Join me, starting THIS WEEK for a fun 5 day #LJInspired Instagram Challenge hosted  by @FitApproach & @LornaJaneActive.