Health and fitness related or not, goals give us direction.
Once we have a big picture goal, it’s helpful to make smaller goals. Smaller goals are like stepping stones that should get us closer and closer to our big picture goal.
Sometimes, however, we are tempted to make our small stepping stone goals HUGE, SPECIFIC, and vastly DIFFERENT from where we currently are and/or are currently doing.
For instance, when we want to get in shape for a vacation coming up in June, we might make smaller goals of lifting weights 3x a week and doing 3 cardio sessions a week.
But, if you are currently not working out at all - is this really a small stepping stone?
Even if you currently lift weights twice a week and even do 2 cardio sessions already, are you really able to fit another 2 workouts into your week?
If you are - great! You should be able to benefit from two extra workouts a week.
But, if you are not currently working out at all, or if you do not realistically have another 2-3 hours to give to the gym, how will you feel when, on Week 1, you do not make it to the gym 6 times?
Can you only be successful if you do THE MOST work?
If you are completely new to nutrition and fitness you need CONFIDENCE, not to be overwhelmed.
Never be afraid to make even the smallest goals for yourself. You’re going to feel AMAZING when you consistently succeed at even the smallest things whereas you are going to feel miserable, or like a failure when you consistently can’t keep the promises you make with yourself.
One foot in front of the other means all you need to do to be successful is to KEEP MOVING FORWARD. When we make goals too big for us to commit to we are much more tempted to just give up. If you can find something you can do that would be BETTER than what you are doing now AND will help move you FORWARD, then you are on the right track.
Success does not happen overnight. Though it can sometimes feel like everyone but you is an overnight success, most people who are successful have been working quietly, alone, one small step at a time, going unnoticed in the background before all their success “happened”.
Sunday power walk!
I love where I live 💁 Enjoying this gorgeous Whanganui autumn. Nature on my day steps 🌳🍃🍁🍂 so beautiful 😍
Skin definitely feels the change in weather...cold but crisp.
Moving the body is so much for the mind as well for the body🏃🏃🏃
New oxygenated blood rushing to skin.
•Exercise for the skin health✔✔✔
•Now it's the time for lashings of facial oil and replenishing mask 🙆
I love gifting rollers and now is the perfect time to do it! 🌿
I’m going to send either a seasonal wellness roller (perfect for feeling good in your nose and throat this time of year) OR a relax roller to support sleep for the first three people who claim theirs. Sharing is caring! Comment below to grab your roller and I’ll pop it in the mail on Monday. 😘😘
Self Love Saturday. Love your self. 💞
Repost @stronginsideout Our bodies are smarter than us. But listening's hard sometimes, amiright?⠀
Maybe you've disconnected from your hunger cues or don't have enough experience or consistency with movement to know when your body's craving it. Whatever's going on, you might wanna offer your bod an olive branch.⠀
This meat suit is the only you've got this trip, babe. I don't know about you, but I don't wanna go my whole life living with an enemy.⠀
My body and I are pretty good friends now that I've started listening to her. Not besties yet, but she looks out for me by telling me what she needs, and I *usually* honor it.⠀
The first step to making up with your body is just asking, \"What do you need today, you miraculous amalgam of cells and consciousness?\" (latter part optional) Then, just listen w/o shame or judgment. The taking action part can come whenever you're ready.⠀
I hope you and your bod can be besties someday. I know I'm working on it! ⠀
If you want some mega-help and guidance on the food and body image front, I’m taking 3-5 people through a 3-month coaching experience. Check it out via my link in bio!⠀
quote via @betches, a revised version of 1 @aplethoras wrote on twitter⠀
This is really one of my yummiest soups ever! You'll want to write this one down 😋! Every food has a function 💃🏻it's really uber cool when you think about it 🤓Tell me what you want to eat for 👇🏼 and I'll tell you what to eat 💃🏻!!! We have all heard carrots are good for the eyes because of the Vitamin A, BUT #carrots are actually REALLY high in beta-carotene!!! And what is that or why is it even important? Beta-carotene helps protect against cancer, all types 💪🏼 especially LUNG cancer!!!!! Everyone should be eating them but for anyone who has smoked before or been around it-- this ones for you!!! yeah, I know, RAD! KNOWLEDGE IS POWER!!! Below may be one of my first ever recipes created as a teen, and the one I get asked for time and time again--- it's super easy and SUPER yummy!!! Like super!!!••••••••••••••••••••••••••••••••••••••••••••••••
SPICY CARROT SOUP
-Small bag organic Carrots
-1 Yellow Onion
-4 cloves Garlic
-1Tblsp Coconut Oil
-1 quart low-sodium Chicken broth OR vegetable broth
-1 chicken breast (you can omit this if veggie only)
-1 1/2Tbls Black Pepper
-Sea Salt, to desired taste
1. Roughly chop carrots and onion (thumb-size). Cut chicken breast in strips.
2. In a pot add coconut oil, carrots, onion, garlic and broth. Bring to a boil.
3. Then add chicken strips to pot of cooking veggies. Cook chicken all way thru about 10min, depending on size of strips. (Skip this step if veggies only). 4. Once chicken has cooked thru and carrots are tender, add all veggies and chicken to your high-powered blender.
5. Add 1cup of broth to blender.
6. Add Black Pepper and Sea Salt here.
And BLEND AWAYYYY!!! You can add more broth if you'd like for consistency and more pepper if you want it spicier!!!! Enjoy loveys!! XO, Des #foodismedicine
A little nook at our Cornerstone Studio 🌿🧘♂️ Haven’t been to a class yet? Don’t be shy! We love welcoming everyone no matter what your level or experience! It’s super simple to book a class... #1 - Download The Body Method App through the link in our profile, #2 - View the timetable, class descriptions, instructor bios and book with a few clicks through the app, #3 - Come along to your class (all you need to bring is yourself, we provide all mats and apparatus plus free tea and coconut water!), #4 - Sign yourself in to your class with the iPads located at each studio... and VOILA✨you’ll be part of TBM family 👫👭👬
Come experience a taste of what our Ashtanga classes look like! Our typical classes are 75 minutes but you’ll get a great idea of what to expect should you start coming on a regular basis! Great way to try it out! See you on your mats!
Class is half way full!! Make sure you sign up on our website!
***NOTE: 10a is the start time. We had to make this class earlier due to multiple studio events tomorrow.
Now I have no stress of prep and feeling a lot better it's time to enjoy things that Iv been missing out on ! Family and health is way more important to me than any plastic trophy 🙏 saying that I will be taking time out from competition this year and going back to working hard on my weaknesses ! I was lucky enough to see myself stage ready before I had to make that decision and I know exactly where i need to improve ! 😇 Just because things don't go your way now! Don't mean you have to give up on your dreams !🙏 And once again thank you to everyone who was here for me to pick up the peace's when I was down and wanted to give up ! You know who you are and this will not be forgotten ! To everyone else who just probably viewed my story and bitched 🖕😇🙏#keepyourheadup#onwardandupward#setbacks#life#bodybuilding#bodypositive#progress#mindbody#newwayoflife
Picture This: It’s June 15th, the city is hot, we barely even had a spring. (True Life) Your friends hit you up to plan a weekend trip to beach and you start to panic. How did summer come this quickly? I’m not ready to be in a bathing suit yet! I’m still hoarding my carbs from that 6 month winter we just had! You make an excuse hoping by the time the next nice weekend comes around, you’ll be ready. Til then, you’ll be slaving away in the gym and trying not to eat that 3rd taco. 😵
NAHHH that’s not how we want to live, is it?? We want to eat all the delicious food, feel amazing in our swim suits and work out the way our bodies are designed to do. And feel ready for those summer weekends! Right?
That’s why I’m hosting my first ever Get Sexy For Summer May Program. In this 30-Day Program, we’ll be taking the steps NOW to be able to feel amazing and healthy in advance for the best season ever. 🌞
-Week 1: Healthy Eating 101, How To Eat Healthy w/o Counting Calories, Things to Avoid, How to Eat Out w/o Guilt
-Week 2: Meal Prep, Step-By-Step Guide to Meal Planning, Grocery Store Tips
-Week 3: Workout For Your Body Type, How To Fit Exercise Routine In Your Schedule
-Week 4: Productivity Hacks, How To Reduce Stress, Increase Mindfulness
We only have 4 spots left so sign up now (link in bio). We’ll schedule your 1 on 1 coaching session ASAP so we can get solid on your personal health goals before we get movin’!
DM me for more details.
Do something (or many things!), to nurture yourself on all levels every day- not just on Sundays. It may be as simple as pausing to tune into your breath and how your body is feeling. I’ve listed some more ideas over on my blog x
Link in bio 💫
Got some quick front lever/back lever training at @d1jackson before the @lululemon event! Progress with the Ice cream maker/front lever raise!! I had such a fun time at the event, and met sooo many people.
The body is made to move. How do you train your move? I train my movement calisthenics and asana style which is neuromuscular strength, mobility, stability, balance, propriception(PNF), coordination, and a still mind. I may be a personal trainer + soon to be certified yoga instructor, but I really move for fun. I firmly believe training should feel good. There is good pain and bad pain. Bad pain like pitching, stabbings, or sharp feelings you may want to stop and check your form. Good pain could be engaging muscles to open and stabilize lengthen and strengthen with alignment and sometimes a little burn. .
DISCLAIMER: Knowing this information does you no good if you don't know how to implement them or find your alignment. Get a trainer(such as myself) or a coach or other professional who knows how to do these things. .
Sometimes you need to reach beyond where you think you can go in order to open new possibilities. ✨ Happy Weekend! We can’t wait to meet you in the studio this week! #wholelivingpilates#briargate#cosprings
Our Calm and Peaceful Essential Oil will help you with depression, anxiety, stress, hyperactive children.
Why our oil blends? Because they are sourced from the pure essence of flowers, seeds, roots and the essential compounds of these oils can be
used alone or with other treatments to help promote mood-balance as well as support lasting physical and mental health.
For more information visit our website www.benileyspa.com or call us at 305.300.01.82
I don't usually buy pre- package cookies (it's very rare actually) because I love baking my own at home! 😜 Plus, I get to adjust the sweetness according to my taste. Howeverrrr... @omgwtfood picked this up @wholefoods the other day and I have to say that these are the BEST cookies I've had in a while!! 😍🍪💯🙌 They remind me of my fav childhood cookies from chip ahoy but without the weird preservatives and artificial ingredients! 🤤 I am currently trying to resist eating the rest of the box...
The body benefits from movement and the mind benefits from stillness...
Do you meditate?
It’s still a work in progress for me.
However, this weekend away has reminded why creating calmness in my mind is equally important for my health and well-being as exercise and good nutrition.
I read this statement yesterday and it resonated with me:
‘And then one day I decided that hurry and stress were no longer going to be part of my life. Stress is self-created; I decided to stop manufacturing it. We can choose an internal calm and joy even among the chaos.’
Disclaimer - may not actually meditate with my arms like this 😊.
But, this is my favourite meditation spot where I’m staying - isn’t it beautiful.
(Will catch up on posts and comments when I’m back from my trip.)
Disfrutando y sobre todo con unas sensaciones geniales en la carrera solidaria de los 8km de Agones. El asfalto no es lo mío, pero me ayuda a exprimirme al máximo,consiguiendo una 3a posición en categoría!!!
Enhorabuena a los que organizan esta preciosa carrera cuyos beneficios van destinados al cáncer infantil, queda anotada para el año que viene!! ❤️
April Love, Day 19: Inspiring Book. Jill Miller’s The Roll Model: A Step-by-Step Guide to Erase Pain, Improve Mobility, and Live Better in Your Body.
I’m a passionate advocate for increased movement and mobility, and how it deepens the mind/body connection (though I was a late convert!). .
Miller shares effective self-help massage therapy techniques using rubber therapy balls. I can’t recommend her work enough (including her Massage Therapy Kit DVD); I’m more comfortable in my body, even amid chronic joint pain. .
Who needs a massage when you can do your own empowering home practice on targeted areas and find immediate relief? After today’s long-overdue practice, I’m energized for a walk... #aprillove2018
Here at Cuevas we offer our anti stress tablets. These are made specifically to help with stress related issues and are a dietary supplement.
If you have any questions about any of the products we offer please don’t hesitate to give us a call! 📞 @cuevas_health_food
NEXT UP.....we’ll be hosting our first long weekend retreat at the stunning @thepoconobarn retreat house, June 8-10th! This beautiful Art Deco home is the perfect spot for a retreat with easy access to NYC but the quiet and calm of the countryside. Enjoy a weekend of classes, nature walks, delicious food and winery tour and tasting along other adventures or plenty of time to relax, whatever you prefer. Space is limited, go to the link in our bio for more info or to sign up. 👆🏼 (the last pic is just a small expression of our excitement about this weekend away 😉😉) #reviverestorativeretreats#poconosretreat#fitnessretreat#wellnessretreat#mindbody#fitfam#revivetribe#veganchef