Posts Tagged ‘Yoga’

  1. Step into your power!

    May 25, 2016 by Heather

    Step into your power...


    I registered for a health coaching retreat today and I cried.  It was one of those ugly cries.  I cried because it’s been a long journey to get to this point of stepping into my power.  Someone told me a few weeks ago that my story may inspire someone to step into their own.  So I hope parts of my story resonate with you and that maybe you can share it with someone that might also be moved by it.

    You may ask what this has to do with Fibro or chronic illness or healthy living.  It does because our emotional wellness is so very much connected to our physical being.  And for a very long time I fought an uphill battle trying to balance the two.  Until I met this wonderful man that showed me how it is supposed to be.  The reasons why I am where I am today is because I knew I deserved better and I hope that if you’re in the situation I found myself in that you too realize the very same thing.  Everyone woman deserves to be treated like a queen.  I truly believe that.  But, we, as chronic illness warriors, need and deserve someone that will love and support us even on our toughest days.  I know that that person is not easy to find.  In fact, it took me this long to find him. But I implore you not to give up and not to settle for any less than you deserve.

    Let me back up and tell you a little about my story so that you understand.  In 2008 I was married to a man that seemed to be the perfect spouse.  Sure, we had our problems, but I never had any indication that soon after we were married he would throw a glass across the room toward my head.  And that started the cascade of abuse that ended our marriage in 2013.  I will spare you the details.  But once I decided that I could not longer live like that I fought and clawed my way out until I could change the locks and file for divorce.  That took a couple of years of biding my time until I could get to that point.  Soon after I met a man that swept me off my feet.  I had many red flags but ignored them.  Please do not ignore the red flags.  If you take nothing else away from this post, please listen to your gut!  I lived with this man for three years, during which time the abuse kept escalating and I left.  That is condensing things a great deal but you see I did not leave a bad marriage to relive it again in my next relationship.  I could have stayed for convenience but I value myself too much.  So I packed up my stuff, put most of it in storage, and moved in with a friend.  Was that the easy way out?  No, but I needed to protect myself, my heart and my pets who were also suffering.  My poor cats lived in a room for two months.  I will never forgive myself for doing that to them.  But they were safe right?  I see now that the reg flags were screaming at me early on to listen to them.  But I didn’t.   I’m hoping that my story inspires some of you going through something similar to listen. 

    So back to why I cried when I registered today for that retreat.  Because when I left that house in February with all my crap and no direction I promised myself that I would never settle for less than I was worth, even if that meant being alone for the rest of my life. For two months I cried.  I’ll be honest I think I was severely depressed.  But I kept plugging along.  Because people count on me to be the strong one.  Until a friend I had known for several years became much more than a friend and turned out to be everything I could have ever hoped for.  I cried today because I have never been so completely supported in all that I do.  I’ve never been so completely supported in my illness.  I was always jealous of those women that had that spouse or significant other.  Ladies, I know they are difficult to find. But I’m writing this post not so much that you know my story, but that you know your worth and if that isn’t being supported that you find a way that it is.  Listen to the flags, listen to your heart.  It won’t lead you astray.  You are powerful.  You are worth every bit of wonderful.  It exists.  Step into that.

    Peace & love,


  2. Are you Snacking Healthy?

    June 3, 2015 by Heather

    Eat Your snacks!

    I often hear from my Fibro peeps that they have no energy.  When I ask what they are eating the usual response is something like, “well, I don’t eat much at all.”  Oh boy!  MY FRIENDS!!!  You would not expect a car to run without any fuel yes?!  The same holds true for your body.  You need to feed it in order for it to function!  That means meals and snacks!  I always get asked a lot of questions about nutrition, and the foods that I eat, so I wanted to give you a list of some healthy snack options to get you started!  Eating regularly will also help with weight loss!  YES!  Because if you don’t feed that body of yours it will think it’s starving and not let go of anything!  We don’t want that do we!? Being prepared is KEY when it comes to weight loss! When hunger strikes you want to have something nutritious to munch on so you don’t have to resort to fast food or junk food! 
    Tip: it’s best to have some protein with each snack for more staying power. For example, instead of just eating an apple, have a bit of almond butter with the apple. 
    Here are some healthy snacks for you!  Let me know how it goes! 
    • Hard boiled eggs
    • Apples
    • Almond butter
    • Hummus on brown rice pita
    • Pears
    • Carrots (or any veggies) and Hummus
    • Guacamole with veggies or brown rice pita
    • Cashews
    • Macadamia Nuts
    • Almonds
    • Walnuts
    • Pistachios
    • Shakeology (I have this every day!)
    • Bananas
    • Berries
    • Dark chocolate (as long as it’s more than 70% cacao…you’re welcome ;))
    • Organic edamame
    • Organic popcorn

    Please note: When I mention nuts I mean raw nuts.

    If you find these ideas helpful, please forward this to a friend =) 
    Peace & Love,

  3. Live Your Best Self!

    May 25, 2015 by Heather

    Live Your Best Self(1)

    Happy Memorial Day!  I hope you are doing something fun today!  It’s a little muggy and overcast here! 

    So I wanted to chat a bit about self care for us.  I come into contact with so many people on a daily basis and often when I ask what they are doing when they tell me they are in a boatload of pain the response I get is nothing.  Nothing?!  Ok, I get that this beast we live with is all encompassing, tiring and frustrating.  But if we lie down and let it win, it will surely win.  I strongly encourage everyone to be their own advocate, to take great care of themselves and research research research!  I’m often asked how I know so much.  It is simple.  I did my research because no one else will do it for me. 

    What do I mean by take great care of yourself?   It is very simple really.  Clean eating, exercise, rest (I’m not SO great at this one!!), WATER, healthy relationships, supplementation, getting to root causes, eating regularly and getting off the meds if you can.  Yes, I said get off the meds.  Of course, always do so under the direction of your physician but 1) they often create more side effects and do not “fix” anything 2) they are a band-aid and do not get to root causes and 3) they are not meant to be used long term.  I realize some of what I say is controversial and won’t be received well by some.  And that’s ok with me.  I also believe we need to do what is right for us and if my approach is not for you that’s ok too.  I’m just voicing what I have experienced and learned. 

    I’d encourage you to take a look at this article.  It is a great read and explains much of what we should be working on.

    As always, I’m here for any questions your might have.  I’m also available for coaching!  Reach out if you need help!  You are not alone!!  We all have the right and ability to live our best selves!!


    Peace and Love,


  4. Living the Dream!

    April 22, 2015 by Heather

      Living The Dream! (1)

    As some of you may know I’m a health and fitness coach. A few weeks ago I was listening to our national call while walking the dog. It was a call that really resonated with me because the person on the call was talking about how they were not the same person as they were when they started this journey. I started to cry as I was walking my dog and I’m pretty sure if anyone was watching me they thought I was wacky! Why was I crying? Because this person was speaking my truth! I am SO different today than I was in 2008 when I started this journey!

    You may have seen my most recent pics of Cancun. I just returned from there on a FREE trip! I am still in awe that this opportunity that I signed up for back in 2008, to get a discount, has turned into such a blessing for me! The FREE trips are awesome for sure! I am glad to be back home. Travel can be SO hard for us Fibro peeps! I do like making money at what I love. There is nothing wrong with that. But what I love the most is helping people every day just like me get fit and healthy and feel better! For those of you that don’t know my full story, back in 2008 I was on workmen’s comp (not yet diagnosed with fibro) and determined to be disabled to do my current job. I had previously signed up as a Coach to get a discount. When I was in a place of, “what the heck am I going to do with my life now,” I decided to give the opportunity a go. And what a blessing it has been to me! I honestly don’t know where I’d be without it. I get to work from home which is awesome because with some of my health challenges I’m not sure I would have been able to drag myself to a 9-5 job. My bunny was recently ill, requiring eye meds four times a day! If I was working a 9-5 job, how would that have worked!? I get to meet awesome people every day that I wouldn’t have otherwise met. And as previously mentioned, I get to help others just like myself every day!

    What’s the point of this post you ask? I’d love for YOU to join me if any of this resonates with you! Whether the FREE trips interest you, the extra money, the opportunity to help yourself while helping others, or all of it, if any of this speaks to you send me an email or message from this site. There is never any obligation but I’d love to share with you the information so that you can make an informed decision! If building a business doesn’t interest you, but getting fit and healthy does, I’d still love to chat with you about your goals and needs!
    Looking forward to connecting!!

    Peace & Blessings!

  5. Drink your lemon water!

    January 19, 2015 by Heather

    Drink your(1) Ok so recently I posted a picture on Instagram of my 4 pounds of honey I purchased from a local place and got questions as to why I need all that honey!  Well besides the awesome benefits of honey, there are so many great benefits of drinking warm lemon water every morning. 

    Here is what I do every morning.  On an empty stomach drink a warm cup of about 8 oz. water with about a teaspoon of honey and 1/2 tsp of cinnamon.  A little side note…Due to it’s acidity, rinse your mouth out after and don’t brush your teeth within an hour of drinking it.  You can also drink with a straw if you are concerned about enamel.  I personally have not had any issues. 

    What are the benefits you ask?

    ~Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies.

    ~Lemons contain pectin fiber which is very beneficial for colon health and also serves as a powerful antibacterial. It can help to prevent the growth of bacteria that cause infections and disease.  It also aids in digestion (think less bloating, constipation, heartburn etc.) and encourages the production of bile.

    ~It balances maintain the pH levels in the body.  Drinking lemon water regularly can help to remove overall acidity in the body.

    ~Having warm lemon juice early in the morning helps flush out toxins.

    ~It is also a great source citric acid, potassium, calcium, phosphorus and magnesium.

    ~It helps in reducing pain and inflammation in the body.

    ~It boosts your immune system and helps cure the common cold.

    ~It works as a diuretic.  Less water retention anyone?! 😉

    ~It strengthens the liver by providing energy to the liver enzymes when they are too dilute.

    ~It is great for the skin and it prevents the formation of wrinkles and acne (that’s all I needed to hear!) 🙂

    ~It promotes Healing. Ascorbic acid (vitamin C), found in abundance in lemons, promotes wound healing, and is an essential nutrient in the maintenance of healthy bones, connective tissue, and cartilage. Vitamin C also displays anti-inflammatory properties and  is an essential nutrient in the maintenance of good health and recovery from stress and injury.

    ~It hydrates your Lymph System. Warm water and lemon juice supports the immune system by hydrating and replacing fluids lost by your body. When your body is deprived of water, you can definitely feel the side effects, which include: feeling tired, sluggish, decreased immune function, constipation, lack of energy, low/high blood pressure, lack of sleep, lack of mental clarity and feeling stressed, just to name a few.  And a more efficient lymph system results in less cellulite.  Again, all I needed to hear. 😉

    ~It aids in weight loss. Lemons are high in pectin fiber, which helps fight hunger cravings. Studies have shown people who maintain a more alkaline diet, do in fact lose weight faster.  I like weight loss. 😉

    Ok so why do I add the honey and cinnamon?  Please note that using raw honey is a must.  And this is why…

    Raw honey has antibiotic, antifungal, antiviral, antiseptic, anti-aging and anticancer properties. Raw honey is not filtered, strained, or heated above 115 degrees Fahrenheit and provides far more benefits than regular honey as it is full of active enzymes, amino acids, vitamins, minerals, and fatty acids that are vital for keeping the body healthy and for preventing illness and disease. Raw honey contains vitamins such as B-complex and Vitamin C as well as minerals such as calcium, magnesium, potassium, and zinc. Raw honey has the power to strengthen the immune system, promote digestive health, reduce throat irritation, stabilize blood pressure, calm nerves, relieve morning sickness, balance blood sugar, heal ulcers, purify the blood, fight off colds and flu, soothe sore throats and laryngitis, and flush the kidneys. Raw honey is also great for digestion as it contains probiotics that help to keep the beneficial bacteria in the gut healthy and strong.

    The benefits of cinnamon are numerous as well:

    Lower Cholesterol
    Studies have shown that just 1/2 teaspoon of cinnamon per day can lower LDL cholesterol.

    Blood Sugar Regulation
    Several studies suggest that cinnamon may have a regulatory effect on blood sugar, making it especially beneficial for people with Type 2 diabetes.

    Yeast Infection Help
    In some studies, cinnamon has shown an amazing ability to stop medication-resistant yeast infections.

    Cancer Prevention
    In a study published by researchers at the U.S. Department of Agriculture in Maryland, cinnamon reduced the proliferation of leukemia and lymphoma cancer cells.

    It has an anti-clotting effect on the blood.

    Arthritis Relief
    In a study at Copenhagen University, patients given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning before breakfast had significant relief in arthritis pain after one week and could walk without pain within one month.

    When added to food, it inhibits bacterial growth and food spoilage, making it a natural food preservative.

    Brain Health
    One study found that smelling cinnamon boosts cognitive function and memory.

    High in Nutrients
    It is a great source of manganese, fiber, iron, and calcium.

    So as you can see, these three power houses together every day can make a HUGE impact on your health!  I never get sick (cold, flu etc.) and I attribute it to a number of factors, this being one of them.  Give it a try and let me know what you think.  I also use honey in my nightly tea and you can do an extra cup or two a day of this honey, lemon, cinnamon mixture if you feel something coming on.

    To a Healthy Winter!!







  6. Week 2 P90X2

    January 4, 2012 by Heather

    Well my friends it is officially week 2! A few observations I have made thus far:

    *This workout REALLY works your core! Not sure if I’m nuts but I think I’m already seeing changes!

    *This workout is very humbling! There are some things that I thought I’d be good at. Not so much…..

    *There has been a lot of swearing and pausing!

    *I sweat more the second week!

    *It is very easy to fall off the stability ball or med ball if you DON’T engage your core FULLY!

    *I really like the Yoga this time around

    *My legs are in a constant state of “fried”

    *There are some super crazy moves and I’m scared for month 2!!

    Stay tuned…..

  7. Day 4….X2 Total Body and X2 ABX

    December 29, 2011 by Heather

    Holy moly folks! This was a doozy! I was pretty fried by ABX but I got it done. Two things I learned today:
    1) stability ball kickbacks are HARD
    2) medicine ball pushups to side plank are HARD
    3) perhaps my core isn’t as strong as I thought it was…very humbling I tell you!!

    The strange thing about this workout (which did involve much pausing. Again, watching workout in advance would come in handy!) is that everyone in it was sweating buckets. I was breathing heavy and working hard and sweating a bit but it was almost like my body wanted to sweat more but wouldn’t. Weird! Stay tuned for next week’s sweat report!!!

    I am curious to see how sore I will be tomorrow. X2 Yoga on the schedule tomorrow but I did that one already this week and I have my Friday yoga class so I’ll run instead….if my legs let me!

    Be well!!!

  8. Day 3…X2 Yoga

    December 28, 2011 by Heather

    Today was really recovery or rest day but since I’m missing my Sunday Yin Yoga class due to the holiday I decided to fit in another Yoga today along with my studio class Friday. Still a bit of soreness in the lower abs and upper leg area near hips but lower. I don’t think my legs have ever hurt here!!

    I had already done this workout last week so I knew what I was in for. When I first did the workout I was a bit skeptical as I go to a Yoga studio and I didn’t think Yoga X was very flowy. But, I tell you, I was impressed! What a great workout! When every muscle in your body is shaking you know it’s working!! The workout flows nicely and is not easy. I would request more time in Shavasana but I guess you could just do that on your own!

    Tomorrow is Total body and ABX 2!

    Be well!!!

  9. Day 2 P90X2…Plyocide!

    December 27, 2011 by Heather

    This morning parts of my leg that I didn’t even know existed hurt along with lower ab muscles. Let me just say, it takes alot for either of these places to be sore on me! So I can only imagine what next week brings when I’ll be doing X2 core full tilt, without all the pausing and with the non-deflated stability ball.

    This morning was Plyocide. I will admit, I don’t think I gave this one everything I had. I think I was saving myself because I saw the length of the workout and didn’t know what I was in for. I didn’t realize that the last 15 minutes was stretching. This is where watching the workout in advance would come in handy! I was sweating and breathing heavy but I think next week will be even better because I know what’s coming. I’m thinking this might be a test week for me as I’m getting used to the workouts. We shall see. The first phase runs 3-6 weeks.

    No falling on my face today! I did, however, realize that a fully deflated stability ball can become very heavy and an 8 lb medicine ball looks innocent enough but really isn’t! Tomorrow is Yoga. Recovery on the schedule but I’m missing my Sunday Yin Yoga class and Friday I go to a class so I’ll run that day. Stay tuned….

  10. Day 1 P90X2….X2 Core

    December 26, 2011 by Heather

    Today was day 1 of P90X2. Let me start out by saying that I am a bit of a cardio addict.  Workouts that do not involve cardio make me feel like running up the road after I’m done.  This happens with strength workouts, Yoga etc.  Yes, I’m aware, this is something I need to work on!  Today was X2 Core, and yes this workout left me feeling the same way.  However, that being said, I was having to pause alot to see what they were doing.  So I think without the pausing I will be ok.  Stay tuned….The workout does move fairly quickly, as in there isn’t much time for instruction….thus the pausing.  Watching ahead of time recommended unless you like the pausing!

    I did learn two things today.  Medicine ball pushups are HARD!!!  I ended up going to the floor because there was a face plant in my future!  I think I still need to go back and watch to make sure I was attempting to do it right!  And half deflated stability balls are NOT your friend!  Do yourself a favor and get the premium stability ball if you don’t have it….you will need it!  I thought I could get away with using my old one.  Boy was I wrong!  I blew up the premium one tonite and what a difference. 

    I think the different stretching techniques are great but will take some getting used to.  The beginning foam roller stretches felt a bit rushed to me, but the recovery workout goes more into its benefits.  I haven’t done that one yetbut I do already use a foam roller. 

    Tomorrow is Plyocide…..