Free Meditation

Happy Fall ya`ll!
The trees are about to show us just how beautiful it can be to let things go.
What things are you going to let go in your life as we switch to a new season?

.
.
.
.
.
.
.
.
.
.
.
.
.
.#fall #letgo #leavesarefalling #journeyofu ...

Oh I LOVE pancakes! This recipe is always a client favorite because it`s yummy, and you can have your (Pan)cake and eat it too!

1/2 c cottage cheese
1/2 c egg whites
1/2 c oats
dash of cinnamon and vanilla

Blend and pour the batter to make the pancakes!

You can add walden farms sf syrup, fresh fruit or a dab of peanut butter!

Enjoy!
.

.
.
.
.
.
.
.
#pancakes #betterpancakes #breakfast #protein #journeyofu ...

🤔Commonly Asked Question: "Do I really need to work on my mobility and flexibility?"

💡The short answer: YES!

Here are just a few reasons why:

1️⃣ Improved Performance: Better flexibility and mobility can lead to better workouts. You`ll be able to perform exercises with a larger range of motion, which helps target muscles more effectively. 🏋️‍♀️🚴‍♀️

2️⃣ Injury Prevention: Good mobility helps you with proper posture during workouts, which is key to preventing injuries. When you have better alignment, it can help reduce your risk of strain or injury during workouts and everyday activities. 🛡️

3️⃣ Posture and Alignment: Regular flexibility and mobility work can fight posture problems caused by sitting a lot — or correct imbalances caused by workouts. For many people, better posture means less discomfort and fewer aches and pains. 😌

4️⃣ Aging Gracefully: Keeping your joints and muscles flexible helps combat the natural loss of mobility that comes with aging, keeping you active and agile for years to come. 👵👴

Remember, like any other fitness goal, improving mobility and flexibility takes time and consistency. It`s not a race, but a journey towards better health and performance.

Do you have a favorite stretch or mobility exercise? Let me know! 👇💬
.
.
.
.
.
.
.
.
.
.
#mobility #flexibility #fitness #agingwell #journeyofu #yourbodyonfitness #dothisnotthat #healthybones
#stayactivestayhealthy #poweroffitness #moveitorloseit
#fitnesshacks #fitnessinfo #healthylifechoices #fitterfaster ...

"While we often have lots of wants and desires around sleep, we can’t influence it with motivation, willpower, or attitude. (At least not for long.) Anyone who’s ever experienced insomnia or fallen asleep in an embarrassing situation can tell you that.

Sleep is a biological necessity akin to drinking water.

Think about it like charging your phone. You drain your battery power during the day, and you need to recharge at night. (Or else.)

During sleep, a few really important things happen. First, your body restores and rebuilds. Sleep lowers a host of inflammatory biomarkers and boosts recovery hormones.

Sleep is also the time when your brain consolidates information learned during the day and stores it in long-term memory. This is true both for our social and emotional experiences and for “muscle memory.”

In reality, there are likely dozens of unknown biological and psychological benefits to a good night’s sleep that are yet to be discovered."

Want some more tips and tricks about how to sleep better? here is the article ....
https://www.precisionnutrition.com/how-to-sleep-better
Happy Sleeping!
.
.
.
.
.
.
.
.
#sleep #sleephygine #destress #nutrition #fitness #insonia #journeyofu ...

🚿🥶 It’s time to take a shower … but as soon as you turn on the faucet, you realize there’s no hot water. None.

💦😟 What do you do? Do “push through” the freezing cold water and get in there, so you can feel nice and refreshed afterwards? Or do you wait until later?

⭐ Maybe it depends on what you’ve got going on that day...

👃🏻 If it’s a regular day, you might decide you’re not that dirty and you can wait till later to shower.

🎉 But what if it’s a special occasion? Say you’re going out to celebrate a friend’s birthday or you have an interview for your dream job. 💼

👍🏻 In that case, taking the cold shower might be worth it.

🌡 The water feels the same in both cases, but it’s what we’re focused on that makes it more (or less!) tolerable.

⏱ If we focus only on the discomfort – the few moments we’re actually IN the shower, feeling that freezing water beating down on us – then it doesn’t seem worth it.

🤸🏻‍♀️ But if we focus on the outcome – how we feel AFTER – then we’re more willing to experience the temporary discomfort.

💡 It’s like that with almost everything that takes us out of our comfort zone.

For example ….

😨 If you want to take a new class, the first couple times you attend you might feel uncomfortable and even a little nervous. If you only focus on that short period of nervousness, you probably won’t take the class.

🥺 And you’d miss out on everything you’d learn and the new, amazing people you would meet.

🤗 But if you’re focused on the outcome – why you want to take the class in the first place – that tiny bit of discomfort is definitely worth it!

💡 The Takeaway: Sometimes we get so focused on the temporary “pain” that we completely forget about the gain … Focus on the big picture and make it happen! 💪🏻🔥

Is there a situation in your own life that comes to mind? Where do you need to refocus on the outcome instead of the temporary discomfort?

Remember: “Don`t Give Up What You Want Most, For What You Want Now”
.
.
.
.
.
.
.
.
.
.
.
#success #attitude #journey #journeyofu #rewards #comfortzone #adventure ...

🌲Do you spend a lot of time outdoors? A new study shows that spending just 20 minutes in nature can cut your stress-levels, in a BIG WAY! 🧘

🌻This study, which was published in a medical journal called Frontiers in Psychology, looked at exactly how much time you need to be outside to get the biggest stress-relieving bump. 🌵

👍🏻⏳Scientists had people spend 10 minutes or longer outside in public parks or green areas near their work, for 3 days a week over the course of 8 weeks.

🐢The study subjects could walk, sit, or otherwise “engage in nature” but they couldn’t read or be on their phones.

🌳Before and after each of their nature breaks, researchers measured their levels of the stress hormone called cortisol.

🌷The Results: people who spent just 20-30 minutes in nature showed the biggest drop in cortisol rates!

☘The takeaway: the next time you need to take a break or de-stress, try going outside for a little 1-1 time with nature. You’ll probably notice you feel a lot better in just a little time.☘

Are you spending 20 minutes outside at least 3 days a week? Let me know below...
.
.
.
.
.
.
.
.
.
.
#outdoors #fitness #destress #gooutside #journeyofu #stressbusting ...