My Health Update

So crazy that it has been almost 5 years since I last posted on this blog.  So many things have changed.  We moved to Florida since my husband retired from the Air Force, and my body has done nothing but deceived me the last almost 4 years we've been here.  From infected cysts that made me go bald the first year, to gangrene and necrotic death of my toes on my right foot, to infection of that which caused me to have a toe amputation, which led to a full TMA (trans metatarsal amputation) = all toes gone.  That took 3 separate surgeries.  Because of poor circulation, I had 4 surgeries on my right leg's main artery to include, one balloon, one with stents, one artificial bypass, and one again to try to stent.  All failed.  These were all done between July - September 2020.  With a lot of slow healing, my foot was almost closed up until an incident at work caused my foot to open up this past August 2021, and it hasn't healed up, and now the wound became infected, which also infected my bones.

Wednesday I was admitted to start IV antibiotics.  By Friday I went in to have my fifth metatarsal bone excised, as well as a majority of my fourth metatarsal.  The doc also removed tendon that turned necrotic and was not even attached anymore.  Basically, I have a huge deep hole of nothing on the bottom/outer portion of my right foot. Tomorrow I will have an angiogram to check for possible vascular solutions to increase blood flow to my wound to heal.  Whatever they find out tomorrow will determine what type of surgery they can do, whether using my own veins from my right and/or left leg to get blood flowing down.  Depending on how this all goes, we may then talk about my getting a BKA - below knee amputation.  

This way I can possibly heal quicker, get a prosthesis, and start having some type of quality of life, instead of being bound to not being able to walk far, or at all with a foot I'm not supposed to put weight on for months on end.

So, having dealt with all this insanity for almost 2 years, as this started just 2 months after all this covid craziness hit, has been hard on my mental health.  Fake it til you make it, right?  I'll keep trucking along.  I have too many littles that depend on me to quit fighting.  The most important ones call me 'Mom'.

Making Exercise A Priority

While incorporating Isagenix into my life, I've also been doing my best to keep on track with exercise.  Exercise has so many benefits, not only for our body, but for our mind and soul as well.  I took on a challenge last few months with the gals, Melissa and Shanda, I talked about in my Spotlight for Military Spouses Appreciation Day post, and this month with committing to walking at least 20 minutes a day with some of the ladies in that same group, but this past week I started "Shaun Week".  It's been challenging, but fun all at the same time.

While some may give me heat for supporting Beachbody while being an Isagenix consultant, they can KMA!  I know Isagenix nutrition is superior, but they don't offer workout programs, as they are strictly a nutrition company, so I will find my fun and fitness elsewhere!  I LOVE BB WORKOUTS!  And I love Shaun T!  Sometimes we connect on a more personal level with certain people, and Shaun is definitely a trainer that I can easily be inspired and motivated by.  Each day has been something different, from cardio and weights to basics and speed, this week has been about committing myself to exercise.  Takes repetition to create habit, and exercise has always been my downfall when it comes to being the best me I can be.  Beachbody on Demand has a 14 -day free trial too!  (This is my second time with a free trial, as I had a 30 day free trial previously when it first came out.)   NO hassle, NO risk!  Just call and cancel if it's not for you, but the variety is amazing.

There will always be free workouts online, like one of my fav guys, The Fitness Marshall, on YouTube, whose cardio dance fitness workouts are SO much fun.  I'm a dance fitness girl, so I love anything with loud, fun, energetic music that gets me dancing!  (Hence the Zumba certification!  LOL)  It's all about finding what you love and sticking with it.  Making it a routine, just like going to school, work, or any other obligation you may have.

Anywho, hope you have a great weekend!!  I'm over here enjoying one of Isagenix seasonal shake flavors - MOCHA!!!  Added my Greens and Ionix to it, and I'm set for the day!  Enjoy!!

When Life Gets Busy

Haven't really had much time to blog, since I was in training all last week at Boise State University.  It was through the Idaho Positive Behavior Network and it was Tier 1 and Tier 2 training in SWPBIS = School Wide Positive Behavior Intervention and Support.  It was a four day training and focused a lot on avoiding having to discipline through having clear expectations with positive results and relationships between students, staff and families.  It was really nice to have this time to collaborate with my co-workers and administration.  Lots of great ideas to take into next school year.

With that said, between that and continuing with my other part time job, the physical toll of it has taking the place of my workouts most days, as the ongoing physical demands each shift feel like HIIT Circuit Training!!  It's getting a bit easier, but there are still some things that I physically can't do yet, like lift anything over 30 lbs above my head, and sometimes things on the top of the racks in the fridge and freezer make me ask for help, but I'm getting there.

Today was the last day for the Isagenix promo with free enrollment.  I'm so glad that some friends have taken a step in their own journeys to try to get the nutrition they and their families need.  Some got their initial orders in 2 days!!  That's insane!  Glad I work with a company that truly puts their customers first.

I'm contemplating doing Zumba classes on base.  I would want to do Tuesdays and Thursday evenings, so I'm going to head to the fitness center tomorrow and see if that would be feasible.  I'm thinking about starting in August, when most people are back from all their vacations, people PCSing in are settled, and it would also give me time to get some great routines choreographed, as well as find care for my lil guy if his Daddy has to work.

As some of you have seen, my child is fully taking advantage of the Kids Bowl Free program, which allows your child to bowl 2 free games everyday throughout the summer.  He usually bowls his 2 and then you turn around and he's on game 7!!  Luckily the bowling center on base has $1 games through the summer outside of the free bowling coupons, so it's not so bad.

So much going on, but it keeps me sane!  Hope you all had a great weekend, and for those of you that have had some trials this week, just know you are strong, loved and deserving of happiness!  I got you!!  Lots of love... Cher

World Eating Disorders Action Day - June 2nd #WeDoActTogether

While people head out today for their free donuts from their favorite donut shop for National Donut Day, there is a more important point of recognition today.  June 2nd is World Eating Disorders Action Day.

While the subject is sometimes hard to talk about, there are 5 key messages to get across today.

Key Messages Of World Eating Disorder Action Day 

• Advocate for early intervention and evidence-based treatment. 
• Affirm parents/families as key players in their children’s/loved one’s treatment and recovery. 
• Call for increased diversity in research, narratives, media, and professionals working in the field, so as to uplift marginalized communities and underrepresented global regions. 
• Address the lack of access to affordable, culturally competent, representative and comprehensive care among underserved populations. 
• Promote that eating disorders are treatable at all ages/stages.

Spread the word today with the hashtag #WeDoActTogether or #WeDoAct2017

For more information, materials, events and education, please visit http://www.worldeatingdisordersday.org

What's Aging You?

There are so many was to slow the aging process by keeping up on our nutrition, exercising and minimizing stress.  Sitting around, eating processed crap and allowing our daily struggles to get the best of us does us no good.

Get up and get moving, and make sure that you are tackling each day with a commitment to yourself in living a healthy lifestyle.  There are things you can be doing to help yourself do all this, and pass that knowledge along.  Please watch this short video, and contact me about getting started, or what other options are available to you!

Get the system and save, or sign up and save!  Contact me to find out how!

Healthy Aging and Telomere Support System

Food - Contributor to Poor Health

Every time we put something in ours or our childrens' mouths, we make a choice on how we want food to affect our health.  I personally have seen people take more time and effort into what their pets eat than themselves, or their children.  While kids will be kids, we still have the ultimate say in what they eat.  I'm not going to sit here and lecture anyone, because my own child loves his Happy Meals, but I limit when he's able to get one, and make sure that he eats healthy as much as possible, and supplement when I know he is not getting proper nutrition because he refuses to eat this or that.

There are so many opinions on what is or is not considered healthy, but let's face it, more and more Americans will question the contents and/or price of a nutrition shake than they will that burger or pizza from a national fast food chain.  Why is that?  In my personal opinion it comes with growing up with the familiarity and normalcy of these chains and their foods, and not growing up with the basic knowledge of nutrition and using food as fuel, and not as a social or emotional pairing.

Think about it.  I know as a female, we grow up with the pictures of devouring ice cream when we are sad or depressed.  Pouring on the chocolate sauce while taking a large spoon directly into the container, instead of portioning it out.  As kids, it's the pizza party after the big game, or buffet family style eating at a reception or back yard barbecue.  We grow up with these images and examples, so no wonder it's hard to "deprogram" ourselves.  Some have eating disorders that arise from trauma, or the need to control something in their lives when everything around them is out of control.  It's hard to change our mindset at times when it comes to food, because not only is it accessible, it's survival, and habits are hard to break.

We need a return to the conscious effort of using food as fuel.  To make sure our choices are wise, well thought out, and nutritious.  Whether that is supplementing, prepping, planning or just making sure healthy choices are in our homes, it's a step in the right direction.  Good health starts in the kitchen and in those food choices we make every day.  Several choices daily, not only for ourselves, but for our families.  We can encourage and push toward a healthy lifestyle, and hope that it is a new normalcy in the generations to come.

Have a great day!  #startyourlife

Toning Up For Summer

Everywhere you look online there are articles, blogs and people with advice on how to "tone up for summer".  Fact is, everyone has their own belief on what works, or more importantly, what worked for them.  Well, I'm not here to give anyone advice, as I'm heading into summer myself with only a few pounds lost, 30 lbs to go and far from "tone".  We all have our journey to take, and whether it's proper nutrition, workouts, or keeping up a healthy lifestyle, there are a few things that fitness and health experts DO agree on when it comes to getting tone for summer.

First, vary up your workouts.  We all have our favorite workouts, whether step aerobics, dance fitness, HITT, weight lifting, yoga, etc.  It's where we feel comfortable, or the routine that makes us feel the most accomplished.  Try to find something to mix it up a bit.  You'll be amazed what muscle groups you might be missing by sticking to only one type of workout or routine.

Protein-pacing is effective in helping your body tone up.   Research has shown that protein pacing can help you maximize muscle maintenance during weight loss and muscle building when combined with exercise.  There is also IF - intermittent fasting. One study found that during a day of IF (or a Cleanse Day), the body conserves muscle by increasing the use of body fat for fuel and increasing growth hormone levels. These findings show that muscle loss is not a concern during Cleanse Days. If anything, making sure to work in regular Cleanse Days might help you achieve faster results.

School is almost over and summer is upon us.  Let's get moving and accountable!  Have a great week! - Cher

REFERENCE

Happy Mother's Day - Recipe: PIZZA!!

There are so many people to celebrate when it comes to Mother's Day, so wishing you ALL a very Happy Mother's Day, and today I'm spotlighting an amazing mom I've known within the online community for almost 10 years.  When I started my blog here in 2008, in looking around for other health and fitness blogs, Josie quickly became one of my favorite bloggers with her strong sense of self, quirky and hilarious posts and videos, and her commitment to her family.  You rock woman, and have been an inspiration and friend in my head for all these years!  You can visit her over at YumYucky.com!

I wanted to share with you this amazing recipe she put up on her YouTube channel for some good ole pizza that is guilt free and can help you lose weight and curb those cravings!!  Check it out!  Enjoy your Sunday! - Cher

Spotlight: Military Spouse Appreciation Day

Shanda & Melissa

Today is Military Spouse Appreciation Day, so today I have chosen to put a bright spotlight on two inspirational Air Force spouses, whose families are currently stationed here with mine at Mountain Home Air Force Base in Idaho.  Melissa Cobb and Shanda DeGiorgio.

When these two ladies aren't inspiring and motivating others to eat right and get moving, they are hardworking, busy moms, who seem to manage everything in stride and look amazing doing it!  They are the core to a No Excuses Spring Challenge group, where accountability and honesty are key, and everyone shares their triumphs and setbacks, pictures of their meal preps, calories burned and physical progress.  They even came up with workout calendars and lists of recipes they have compiled over the years.  They don't receive any monetary compensation for sharing all their knowledge, just the joy and satisfaction of seeing friends succeed in their journey to health and happiness.  Hopefully recognizing them in this way, they can truly feel the appreciation from all of us in the group, including this busy mom!

Step Class

Melissa volunteers at our Fitness Center on base as a certified group fitness instructor and leads weekly Step and Pump classes.  Not only does she do this twice a week in the evenings and Saturday mornings, she is a licensed physical therapy assistant during the week, working in home health and helps rehabilitate her patients from their biggest battles in life.  She even shared some of her knowledge with me when I was recovering last summer/fall with low impact strengthening exercises, since walking and other physically demanding tasks at the time were too painful.  Fun fact about Melissa is that she grew up in a fitness inspired family, as both her parents are personal trainers, with her mom also being a group fitness instructor!  She feels so fulfilled being able to combine her passion for fitness with her career in physical therapy.  She has no products or gimmicks to sell and loves what she does!  In my opinion, she gives away all her knowledge and personal journey for free too all that care to be inspired with the cold hard truth about changing your habits and lifestyle.  NO EXCUSES!!

Melissa's Kiddos

She has been married to her husband for over 12 years, and they have been together for 15.  They met in Montana were they had their first three kiddos, and then after moving here to Idaho, she is now a mom of 4!!  Ages 12, 9, 6 & 3!  If she doesn't inspire you, I'm not sure what will.  She feels blessed to be able to do what she loves to do, and we feel blessed to have crossed paths with her!

Shanda & Family

Shanda and her husband are coming up on their 10th anniversary, where they plan on renewing their vows by finally having the wedding they always wanted.  They have lived in Japan and Nevada before moving here.  Her husband even spent time away in Korea while her and her first two kids stayed back in the States.  She has been through several deployments with her husband gone, and has faced the challenges of what military life and the stress that comes with it can do to a couple.  Thankfully her marriage has thrived and survived, and she's proud to say that through marital counseling years ago, they now have a stronger marriage than they could have ever imagined.  She has two sons and a daughter.  Her second son was born at 34 weeks and had several holes in his heart.  He is now 6 years old and they just found out that all but one has closed and his condition is in the green!  They received a humanitarian assignment here to Mountain Home AFB in 2012 and have been here ever since.

Her main passion, besides her family of course, is maintaining a healthy lifestyle and helping others to do the same.  She is a devoted wife, mother, daughter and friend, and as mentioned before, teamed up with Melissa in this amazing No Excuses Spring Challenge for the months of April and May.

These two strong woman prove to all of us that life is a series of choices and consistency, and that doesn't have to include boring compromise!  They are unapologetically authentic and amazing souls that create an atmosphere of goal-oriented acceptance, support and family.  Cheers to you, Melissa and Shanda!  Happy Military Spouse Appreciation Day!

Comment below if these ladies inspire you, or if you like to recognize and show appreciation to a military spouse!  Have a great day!! - Cheryl

Athletes - Get AMPED!!!

Whether it's preparing for your workout, training for an event, or game day, we need nutrients to sustain us, hydrate us and help us.  I know some people that go from store to store, or purchase from multiple online companies to get what they feel they need to do this.  What I love is that with Isagenix, there is a complete AMPED line that helps from preparation to rest and repair.  It includes the following:

• AMPED Power is a pre-workout supplement designed to prepare your body for better strength and power before exercise.
• AMPED NOX is a pre-workout shot that supports nitric oxide production, which increases blood flow and oxygen delivery to cells so your muscles can function efficiently and prevent fatigue.
• AMPED Hydrate is the perfect sports drink to stay hydrated and refreshed during your workout.
• AMPED Fuel is a conveniently packaged mid-workout gel that helps sustain endurance during any extended or demanding activity.
• AMPED Recover is a post-workout drink with branched-chain amino acids to support muscle rebuilding and recovery.

Get everything you need to keep your workouts, training and game going STRONG!!  Check out more in the video below, or to purchase contact or visit me at cheringhealth.isagenix.com!

How Do YOU Hydrate??

According to a new report from the CDC, nearly 6,000 people will go to the emergency room this summer for heat illnesses related to sports and exercise. Dehydration is a major culprit of these ER visits, and it's also easily preventable.

The Huffington Post spoke to top nutritionists to find out the best and worst ways to hydrate if you're planning on outdoor exercise. Of course, the number one choice is plain water -- their experts recommend aiming for 20 ounces two hours before a workout --but if you're looking to mix things up a bit, here are some good options, along with some ones to avoid.

Good Choices:
Coconut Water
Infused Water
Caffeinated Drinks (coffee/tea only)
Fruits
Chocolate Milk
Vegetables
Sports Drinks

Bad Choices:
Soda
Alcohol
Energy Drinks
Seltzer
Super Cold Drinks

So tell me, do you agree or disagree with their choices?  Why or why not?  I would love to hear your input.  Please be sure to read the article and go through the slides and see why they choose what they did for these lists before answering.

SUMMER SAFETY & HAPPY HYDRATION!!!

Detoxing vs Cleansing

There are so many articles, sites and products that talk about "detoxing" the body.  While there are some that fully believe the hype about detox diets that will "rid your body of harmful toxins", here's the truth ladies and gentlemen... Your body already does this on its own!

Welcome to your detox lesson and how your body already has its own built-in detox sytsem.  You have your lungs that detoxify by removing gas, your skin that reduces the penetration of toxic substances, and your digestive system that eliminates toxic foods through vomiting or diarrhea.  Then you have your two tried and true organs, the kidneys that detoxify by secreting or filtering toxins out of the blood and dispose of them through urine, and your liver that detoxifies by changing the chemical nature of many toxins.  Viola!  Body detoxified!!

Then there is cleansing.  Cleansing is what happens when you help your body's cells get rid of the extra nutrients it has stored up in excess, which can lead to metabolic issues and even weight gain.  Although some may think this is only for a person with an unhealthy diet, it happens quite often when people are living a healthy lifestyle, take nutritional supplements, and eat small, but frequent, meals during the day.  No matter what your diet, cleansing is a great way to support your body's own autophagy process, which is basically your cells' own internal cleansing process.  It gives your hard-working body a break!

To learn more about cleansing and adding cleanse days to your lifesyle, click here, or contact me for more information on how to get started and what food and products can help you with this healthy lifestyle game changer!

Recipe: Tomato Garden Salsa

Tomato Garden Salsa

Include even more Greens! in your next batch of flavorful salsa!
Serves 4.  5 minute prep time

INGREDIENTS

• 2-3 fresh tomatoes, stems removed, finely diced
• 1 jalapeño* (stems, ribs, and seeds removed), finely diced
• 1 Serrano chili* (stems, ribs, and seeds removed), finely diced
• ½ red onion, finely diced
• ½ cup chopped cilantro
• Juice of 1 lime
• 1 tbsp Isagenix Greens™
• Salt and pepper to taste
• Optional: oregano and/or cumin to taste

DIRECTIONS
Combine all of the ingredients in a medium bowl and taste. If the chilies make the salsa too hot, add more chopped tomato. If not hot enough, carefully add seeds from remaining chilies. Serve with sliced vegetables.

*Wash your hands thoroughly with soap and hot water after handling and avoid touching your eyes.

Set aside some of the seeds from the peppers.

One serving: 36 calories, 1.3 g protein, 0.4 g fat, 7.9 g carbs, 1.8 g fiber

For more recipes and info on Isagenix Greens!, CLICK HERE!

Enjoy your day!! - Cheryl

Creative Rewards!

As the saying goes above, it stands true for your kids, too!!!  Being a mom of two very strong-willed boys, it's hard not to use the old, "if you behave, you'll get a treat!"  Luckily, I've changed my tune with my 6 year old, and now it's, "if you are good," - "we'll go bowling" or "we'll head to the kids' gym', or even, "you can have your iPad a day early".  It's so easy from a parent's perspective to know what your kid loves and craves (outside of food) and make those a reward.  There are even some states that have made lists for educators, so they pick something else, instead of food to reward their students in class!!

How is it we have a hard time rewarding ourselves in the same way?  In the diet world, we learn about "cheat days" and "free days".  We reward ourselves for eating right and exercising all week long, only to pig out and sit on our butts these days.  What a way to defeat the whole purpose of trying to live a healthy lifestyle!

Don't get me wrong!  There is nothing wrong with enjoying a little temptation in moderation, but we need to stop looking at it as a reward for our hard work.  That would be like doing a paint by numbers picture perfectly all week, and on the weekend just splattering colors all over it.  In the end, they both ruin and sabotage all your hard work, and can sometimes make you want to give up.

Find things that YOU enjoy and reward yourself with those!  Stayed on track all week?  Reward yourself with that new lipstain, leggings, top or dress you've been eyeing.  Plan a ladies night to do something fun or learn a new sport or activity!  It doesn't always have to be monetary, either.  You can reward yourself with a bubble bath, or an extra few hours of sleep, or even make bets with your kids and/our spouse that if you reach a certain goal, they have to take on some of the household chores that you usually do!

The point is, get creative!!  Align the rewards with something that is actually REWARDING, not sabotaging your progress by giving you tastes of overindulgence... literally.  I know you can do it!  Much love!! - Cheryl

Add Some Fiber to Your Shake!

There are plenty of people that suffer from digestive issues, and I am one of those people.  Fiber is essential to supporting a healthy digestive system, but some people don't get as much fiber as they should.  While I personally am obsessed with my daily IsaLean® Shake in Strawberry or Dairy Free Harvest Berry, which already have plenty of fiber, I love adding some of these healthy options to increase my fiber intake.  If you currently have a favorite daily nutrient shake, give them a try!  If you don't, contact me for more info!!

Shake Addition	Calories	Total Fiber	Soluble Fiber (g)	Insoluble Fiber (g)
Almonds (6 whole)	40	0.5	> 0.5	0.5
Flaxseed (1 tablespoon)	55	3	1	2
Apple (1 small)	80	3	1	2
Banana (½ small)	50	1.5	0.5	1
Blueberries (3/4 cup)	60	1.5	0.5	1
Psyllium hull (1 teaspoon)	20	5	3	2
Instant oats (1/3 cup dry)	100	3	1.5	1.5
Wheat germ (3 tablespoons)	80	4	1	3

MY MORNING BOOST!  YUMMY!!

Recipe: Chocolate Crunch Custard

Chocolate Crunch Custard with Raspberries

This is better than ice cream! Tasty, creamy IsaLean® Shake and IsaDelight® chocolates in one frozen treat? Your can have it without fruit, or add the fruit of your choice!  Any type of berries make a great addition. Sign me up!!!

Serves 1-2.  10 minute prep time.

INGREDIENTS

• 2 scoops (or 1 packet) Creamy Dutch Chocolate IsaLean® Shake
• 4 oz water
• Handful of ice
• 2 IsaDelight® chocolates, chopped into small pieces
• 1 SlimCake®, crumbled
• 1/2 cup fresh raspberries

DIRECTIONS
Blend IsaLean Shake with water and ice in an IsaBlender® until creamy. Pour mixture into bowl and stir in IsaDelight chocolates. Top with SlimCake and fresh raspberries and enjoy!

For more information and other recipes, contact me at cheringhealth@gmail.com or CLICK HERE!

Spring Clean Your Body!

I'm sure I am not the only one that totally blew their infamous "New Year New Me" resolution.  The gyms are packed the first few weeks of the year, and everyone is trying to get fit after totally falling apart with their healthy lifestyle choices over the holidays.  Some make concessions to "start Monday" like it is this imaginary line drawn, giving them time to have one last hurrah over the weekend to eat and drink whatever they want while lazing about.  The fact is, the only right time to kick off a healthy lifestyle is when you truly have the right mindset for it.

To be able to get your mind right, ask yourself questions like, "What am I willing to do every day to start living healthier?"  Right off the bat, what comes to mind?  Eat right and exercise, right?  While some are able to jump right in, full on and change everything regarding the food they eat and the exercise plan they want to follow, others like myself are taking smaller steps.  Sometimes changing everything all at once can be the biggest factor in people quitting and feeling that they can't make these change.  You may have friends or family, or even celebrities that you follow and think, how do they do all that?  They're crazy!  I don't have time to do all that.  The fact is, you CAN do all that, but it takes time, and through trial and error, you can achieve it.

When it comes to living a healthy lifestyle is 75-80% NUTRITION!  When we start to look at food as fuel, we change our response to social and emotional situations.  Planning and/or prepping meals to meet our nutritional goals and needs is always beneficial.  While not everyone enjoys eating the same thing every day for lunch or dinner, for some meal prepping works.  For those like myself, the least you can do is PLAN!!  Make a list or calendar of what you are having for breakfast, lunch, dinner, snacks, etc.  Shop only for the items in your plan.  This keeps you from having unhealthy options at home.  If you work, make sure you have your planned go-to snacks in your desk or company break room.  No one knows you better than you, so if you like sweet, make sure you have fruits or nutrition bars/cookies available.  If you need to have something with a crunch, stock up on nuts, or a crunchy bag snack from your favorite health and nutrition store.  It's about planning ahead so you succeed.  Educate yourself, plan for yourself, and gradually add onto what you are already doing.

Learn to make S.M.A.R.T. goals for yourself!!

• Specific
• Measurable
• Achievable
• Realistic
• Timely

When you figure our your why's, identified your goals, plan and prepare your environment for success in your quest for a healthy lifestyle, share your experiences with your friends and family!  There is great support out there, and research shows that people have much more success when they have at least one person that shared their passion for change. You got this!  And after repetition, and slowly incorporating all your goals, guess what?  You end up living the healthy lifestyle you've always wanted.

So forget the resolution and SPRING CLEAN YOUR BODY!!  If you would like more information in identifying problem areas, contact me for a full nutritional assessment, and we can go from there!

Muscle & Flexibility Nutrition

Last year when I was hospitalized with ketoacidosis, it wreaked havoc and destroyed the muscles in my body.  After almost a month of being bedridden, when I tried to do the simplest of tasks, I had the heartbreaking reality of how bad it took a toll on my body.  Walking stairs took forever, as I would shake uncontrollably, gripping the railing and hoping I didn't fall.  Trying to reach for anything over shoulder level was next to impossible, and if I WAS able to reach the item, it felt 10x the weight it actually was.  I cried so much during that time in my life, feeling sorry for myself, wondering if I would ever reach a point where I felt confidant in myself again, and be able to repair and rebuild the muscle I lost, and regain the flexibility I needed to do every day tasks.  Thankfully, almost a year later, I am rebuilding and regaining, and excited of what milestones I'll reach.  Heck, I was even able to finally bowl 2 games with my son this past Saturday!  Lately, I can reach behind my back to latch or unlatch my bra without wanting to cry in pain.  Amazing what small tasks we can take for granted.

Most of us know that it takes a lot of nutrients to maintain muscle, and one word is almost synonymous with muscle.  PROTEIN!  The amino acids from protein help with repair and growth, not only to the muscle itself, but the connective tissues that surround your muscles.  That's where flexibility comes into play - connective tissues.  There are also other VERY important nutrients that help increase flexibility. Here are 7 of those:

• Protein - As mentioned, it is essential for building and repairing muscle and connective tissues
• Vitamin C - It supports pathways for the synthesis of collagen and elastin that make up muscle fascia.  Fascia are the connective tissues that wraps up the muscle fibers and hold the together, forming muscle groups and provide lubrication for movement.  HUGE factor in flexibility.
• Trace minerals - copper, molybdenum, selenium & sinz.  This quad squad support enzymes also support the pathways for the synthesis of collagen and elastin.
• Omega-3 fatty acids - They support protein synthesis in muscle and help to maintain muscle toe and flexibility.

While I was on Omega-3 fatty acids for a while, which helped, I totally noticed a change the last 3 weeks using my new system of nutrition that included plant-based proteins, trace minerals and Vitamin C.  Eating foods rich in these 7 have and adding my supplements of things I wasn't getting enough of have not only improved my range of motion, but it wasn't until I reached for the laundry detergent, that sits on a shelf above my head, and I reached up and brought it down, with no issues.  It may not seem like a big deal, but I used to have to get a step stool and then support my arm that was grasping it with my other arm, and sometimes, as soon as it came off the shelf, it almost dropped because of the pain and weakness, crashing on top of the washing machine.  Yes... it was THAT BAD!  So when I reached up with out a step stool (no issues), grasped and raised it off the shelf (no issues), and brought down gently (no issues), it wasn't until I poured some detergent in, placed it back on it's shelf and walked away that I stopped.  I actually just did that!!!!  No pain.  No shaking.  No feelings of weakness or needing help.  It was an awesome feeling.

Finding my way through all my nutritional education (I have a Bachelor of Science in Nutrition Science) is fun at times, especially when I'm my own science experiment!  The geek in me celebrates! If you have any questions about the nutrients I eat and want to learn more, be sure to contact me!  I'd love to help you with a nutritional assessment and make recommendations for you!  Here's to your health!  Have an amazing day!!


REFERENCE

TURN IT UP!!!

Music has so any positive qualities, the list of them can go on longer than any playlist.  Music can make training more fun and it can also IMPROVE your workouts!  Music can pretty much be described as the leading legal performance enhancing drug!  So turn it UP and turn it OUT!

Not only can music put you in the right mindset by affecting your mood, making workouts more enoyable, it distracts your mind and dissociates yourself from feelings of fatigue and tiredness. Music can also influence the intensity of your workouts!  Get that loud base pumping or the right lyrics, and you are crushing it!!

Personally I think music also helps take a 30-60 minute workout and makes time fly! When focusing on the songs, they get you happy, bopping (or thrashing) around, you belt out some of your favorite lyrics (sorry family) and next thing you know it's over and you're left a heavy-breathing, sweaty, satisfied human!  It's most likely one of the reasons various aerobic classes are so popular.  With music pumping and an instructor pushing, and with the energy from others in the room, that class seems like it's done and over quick!

So ladies and gentleman.... TURN IT UP!!!  What are some of your favorite workout songs?  Comment below!  Have a a great weekend, everyone!!

REFERENCE

Thyroid Condition? Check this out!

I have quite a few friends that have been diagnosed with thyroid conditions, from hyperthyroidism and hypothyroidism, to even having gone through thyroid cancer.  These conditions can be challenging and frustrating to downright devastating and life threatening.  While it's always best to consult with your doctor regarding treatment and medications, nutrition plays a key part in helping manage a lot of diagnoses and conditions, and that's where you need a nutritionist!  *waves*

CLICK HERE to read about incorporating amazing nutrition into your life and other things you can do to manage your thyroid condition.  If you are ready to start feeling better and take control of your health, contact me through the form on the right bar of this blog, and we can individualize a plan just for you!  There's no one way, just the RIGHT way for YOU!