Health tip (2)

This next installment of monthly health tips seems small and simple but can have great benefits: go to bed 10-15 minutes earlier. The National Sleep Foundation recommends adults get between 7-9 hours of sleep and a few polls have shown that about 1/3 of American adults sleep less than the recommended amount. A good way to start getting more sleep is to start with an increment of 10-15 minutes of additional sleep. If you try and go to bed 2 hours earlier than you’re accustomed to, your body will probably not be tired enough to fall (and stay) asleep. gradually you can increase the number of hours you sleep every night.

health tip sleep more

A lack of sleep can have many negative effects for example, fatigue, lack of concentration, lack of motivation, decreased immunity, irritability and premature aging.

My Fitbit (Alta) has a sleep tracking system and I’ve found it really interesting to see my sleep patterns. Since having kids, I really enjoy routine for myself and the kids. I probably sleep more than the average adult as I (obviously!) enjoy sleeping ha, ha! One thing I’ve found is that it’s hard to ‘make up’ sleep. For example, if you are sleep deprived during the week, sleeping in extra on the weekend doesn’t necessarily have the same benefits as regular, consistent sleep. I’ve heard there are lots of good phone apps (like Sleep Cycle) that track sleep and help you find the best time for you to fall asleep and when your best wake up time is.

Here’s to feel more well rested and energized every morning!

Health tip

Like most people, I make a health related goal at the beginning of every year.  How are yours coming along? I feel like most people are super motivated in January and sometimes that motivation fades as the year goes on. To help all of us achieve our health goals this year, I will post a small health tip every month to hopefully boost that motivation level. All the tips will be practical and simple. I’m not into fad diets or drastic measures that promise quick results (because they usually don’t last). My philosophy is more about consistency and challenge. Some tips won’t necessarily focus on just physical health as over wellness includes mental, social, emotional and spiritual health. Here is February’s health tip:

health tips and motivation, lose weight, be healthy

When I’m done working out, one of the first things I want to do it eat! It’s easy to eat snacks or even junk but try to fill up with good, whole foods. When you burn calories exercising, you need to replace those calories. Don’t let your body store junk food calories or it’ll take longer to progress. I’ve listed some of my favorite, easy post workout snacks and I also like these protein bites you can make before hand.

How to get motivated: new year, a new fit you

Every year I have a yearly fitness related resolution. We’ve done half marathons, bike races (including a century!), duathlons, etc. Last summer I injured my achilles tendon and was so bummed to not be able to accomplish my goals. I worked through 6 months of recovery and focused on strengthening my muscles and flexibility. This year I feel even stronger and extra motivated! Fitness and wellness is something I’m passionate about and wanted to share some tips to start the new year.

I’m excited to have two amazing guests contributors today sharing their motivation tips. Jess and Kiana are both fitness experts I admire and they are also moms!

fitness motivational tips

1.  Consistency – be consistent in eating in moderation and exercising to see results! We all fall off the boat sometimes but the most important part is to pick up and start again. Focus on how you feel rather than numbers on a scale. Hang in there and work to develop healthy habits. I promise you your hard work and dedication will pay off!

2.  It’s ok to have treats and rest days every once in a while. I love exercising but I also love good food. One treat won’t kill you and your body needs those rest days. Your body and muscles need to recover and over-training can lead to plateaus and exhaustion. Challenge yourself but don’t push yourself to the point where you can’t enjoy food or where you’re constantly out of energy.

3.  Find a form of exercise that you love! There are countless forms of exercise – yoga, running, cycling (outdoor or spin classes), zumba, boxing, weightlifting, walking, swimming, team sports, partner sports (like tennis and racquetball) – try new things until you find what is a good fit for you. When you do something you enjoy, you’re more likely to be consistent at it. That being said, mixing up your workouts can usually push you out of a rut or a plateau. I’ve done road cycling for years and a year and a half ago decided to try a spin class – turns out I love it! It’s a great work out and there’s more benefits to indoor cycling than I thought.

fitness motivational tips

Hi everybody! I am Jess! I have always had a passion for fitness. It has been important to me my entire life and I know it’s because of the way my parents raised me. We always enjoyed family bike rides, walks, playing sports and I was a competitive dancer. Just because it has always been important to me doesn’t mean that it has always been easy. I have had times in my life when I have been injured, coming back from a pregnancy or just lacking the desire! Let me share with you my 3 tips to keep a healthy lifestyle as a priority!
1: How do you want to feel at the end of your day? Accomplished? Frustrated? Healthy? Tired? Happy?
We all make decisions throughout our day that are in our control. We choose what we eat, what we wear and outside of job commitments we choose what to do with our time. Absolutely every person has 30 minutes of time in their day to get something done for themselves. If you want to feel accomplished, energized and happy then make the choice to be active even for 30 minutes! This is a choice! It’s a positive decision to better yourself. I am not saying 3 hours. I am saying only 30 minutes! Whether it’s when kids are napping, on a lunch break or even if it means setting your alarm 45 minutes earlier in order to squeeze in your fitness it’s all worth it!
2: Are you being fit for you? Or are you being fit to make someone else or people around you happy?
This world we live in can be hard. We feel pressures to look a certain way, wear certain clothing or to fit into a mold. Are you exercising to be proud of yourself and to achieve goals? Or are you exercising so that your friends will think you’re more beautiful? THIS is the time to prioritize. The second you begin to respect yourself and what you are personally capable of you will be unstoppable. When you set personal goals instead of goals to look like your friend you will blow yourself away. We are all different. We all look different. We are all good at different things and this is beautiful! Enjoy fitness because it makes YOU feel good. It makes YOU happy and it makes YOU feel accomplished. Do this for you and not because you want to look like someone else. YOU are worth it.
3:  It’s ok to be selfish. Think I am crazy? Sure. Think it! But read this first. How can you give 100% of yourself to others if you have nothing inside to give. Here is my personal example. I am a mother of 3. Finding the time to exercise is not always easy. It’s something I have to schedule and prioritize. But, the days I exercise verses the days I don’t are night and day. The days I exercise I enjoy my children more. I see more positive than negative. I am more active with my kids! I am so much happier! So, what I am getting at is that being what some may call “selfish” and taking 30 minutes to 1 hour for myself means that I actually in return have 110% of myself to give. See how that works? My kids see that I make fitness a priority. They enjoy exercise and they know that mommy likes to be strong! I am not only taking a little bit of time for myself but I am also being a positive example for my kids.
I hope these personal tips help even a little bit for your new goals this upcoming year. You can make the choice to be physically fit! Find a friend. Find a group! Find a new program and take the time for yourself! Follow me on Instagram @jesstoolson for daily workouts if you are lacking the ideas for your workouts. I hope that each of you can be strong both mentally and physically! Let’s cheer each other on! Xo, Jess
fitness motivational tips

Hi everyone! My name is Kiana from Glitter&Donuts blog. I am a mom to the sweetest one year old boy, I work full time as a second grade teacher, I have been married to my husband for almost 5 years, and we live in UTAH! I am so excited to be a guest on Jen’s blog today!

Jen asked me to share some motivational tips for exercising today. I have a love for health and fitness and I am really excited about this topic!

Number 1: I would say that the most important thing is to schedule your workout into your day. Find a time that you can fit in a workout every day and don’t skip out on it. That time for me is in the evening after I put my son down to bed. I work full time and waking up even earlier in the morning just isn’t going to work for me. I have been doing this routine for almost a year now and it works out great! I don’t even have to think about it anymore, it just happens.

Number 2: Find an exercise or a workout program that you enjoy and don’t be afraid to change it up when you’re getting bored. If you are doing a 90 day challenge and you get tired of it half way through don’t be afraid to change things up. Don’t stick it out to the end if you are just going to dread every workout. Find something new to do! I have done quite a few different activities; cardio & weightlifting, running, I did 12 weeks of Kayla Itsiness’ Bikini Body Guide, and I am currently doing Bikini Body Mommy. Find something you like and don’t be afraid to change things up when you’re bored.

Number 3: My last piece of advice is to focus on how you feel rather than how you look. I know a lot of people workout because they want to lose weight, and if you’re doing things right then you will! For me it’s about how I feel. When I workout I just feel so much better about myself. I am more motivated in every aspect of my life. I want to eat healthier, drink less soda, have a cleaner home, and just be more productive all around! Find out what is truly motivating you. Also, follow some fitness accounts on Instagram. Those are super motivating and they give you good tips also!

What do you do for exercise? I want to know! I am almost done with my 90 day program and I am looking for something new. Stop by my Instagram @kiana.probst, follow along and introduce yourself! I’d love to meet you all!

Thanks again. And thank you Jen for having me!

Happy Wednesday!

Personal Motto

Do you have a personal motto? I guess I’ve had an informal one for years, just a phrase that’s helped me push through trials. I used to run a lot and enjoyed running track in high school. I still love to run but haven’t been very consistent since having kids and having injuries. In many races, runners hit  a ‘wall’ where you’re almost done but exhausted from the previous laps. Pacing is very important and also finding the extra strength to stay strong and have a solid finish. I remember thinking a lot ‘dig deep’ and the repetition of the phrase would help carry me through to continue one to the end of the race.  We can do hard things if we power through our trials, whether physical trials like running a race or whatever hardships life throws at us.

dig deep you are stronger than you think motto motivational quote

Fiesta Friday: Things to celebrate

Happy Friday and weekend! We made it!
Hosting a tea party? Check out this scone recipe.

I’ve been reading about how to epoxy a garage floor (exciting, I know!) Anyone have experience doing this – any tips?

My current favorite recipe for roasted butter garlic carrots!  Disclosure: all the recipes I use and post here are simple ones that basically anyone can make, with 2 little kids I don’t have much time to cook 🙂

and a little motivation:

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