This past year, my relationship with exercise has changed and evolved, and this principle has become even more important to me than ever before. • Body in Balance Principle #7: Movement • ✨ | A Body in Balance participates in movement that is both invigorating and restorative, and is able to interpret its varying needs. It views activity as pleasurable, rather than a chore or punishment. • ✨ Movement doesn’t just mean exercise and intense physical training. It’s any form of physical activity that gets your body in motion. True, healthy movement is that which feels good physically and mentally. It is adaptable based on how your body responds, what your goals are, and even what you just do or don’t feel like doing! The goal of movement should be to help you be happy and healthy in the long-run, and not to achieve an unrealistic body type or serve as a means to “earn” your food or “cancel out” something you ate or drank. • ✨ Sign up for our FREE 5 day challenge starting January 22nd & get moving in ways that are nourishing: bit.ly/renewyourenergy
When an early birthday gift like this arrives in the mail 😍. • @amandamontalvord hooked up all my manifestation and self care needs with this one 🤗. 30 is looking like it’s going to be a big year ✨.
Do you know your body communicates with you? That everything happens for a reason, and you can learn from the signals your body sends? • Body in Balance Principle #6️⃣: Feminine Intuition & Health • ✨ | A Body in Balance lives in tune with one’s feminine nature to support hormonal balance. Feels content in one’s self and recognizes that beauty and self-confidence are more than skin deep. | • ✨ Do you ever feel out of touch with your body? Are you aware of how you feel at different times in your cycle? For hundreds of thousands of years, women lived by their cycles. They would rest during menses and even celebrate. They listened to their bodies and nourished them with foods that made them feel good. So many women are disconnected from their true feminine nature, and we hope to change that by bringing up the conversation, providing clear information, and helping you get in tune with your body. • Sign up for our FREE 5 day challenge starting January 22nd & tap into your feminine intuition: bit.ly/renewyourenergy (link in bio).
A match made in heaven 😋. I am loving this herbal coffee (with hormone/stress support built right in) from @herbalelement 🙏🏼. • ✨Ashwagandha is an adaptogen with rejuvenating properties. It helps combat the effects of stress, support the immune system, and can improve brain fog. • ✨Dandelion, burdock, and chicory all support the liver, which has a crucial role in clearing excess hormones from the body as well as balancing blood sugar (so important for hormone health). • ✨Cinnamon is a powerful antioxidant, supports healthy blood sugar response, and is naturally sweet (so it’s a good replacement for a sugary sweetener!) • This isn’t sponsored in any way! Just sharing some products I love and believe in ❤️.
Ladies, let’s get real and talk period symptoms. I’ve had a serious struggle with terrible periods my whole life and even though I’ve gotten things mostly under control by working to balance my body, it’s not something I can ignore and sometimes, they hit me hard. So I wanted to share some info and what I’ve learned to be effective in my own studies and experience! Menstrual cramps can be painful and even debilitating. They can be in your entire abdomen but also legs and back, and can even affect digestion, causing diarrhea, nausea, and vomiting. Sometimes, cramps are so severe that they cause dizziness and lightheadedness. Cramps are a sign that your body is producing too many pro-inflammatory prostaglandins (specifically PG2) and not enough anti-inflammatory prostaglandins (PG1 and PG3) Prostaglandins are hormones that moderate the inflammation response, and they use fats as their precursors. One way to lessen cramps is to increase intake of anti-inflammatory prostaglandin precursors, especially omega 3 fatty acids found in foods such as wild salmon and sardines, chia and flax seeds, and walnuts. Decrease your intake of inflammatory fats that increase PG2 production, such as vegetable and seed oils. (Fact: Ibuprofen is helpful for cramps because it blocks PG2 pathways. But, you can instead naturally boost PG1 and PG3 and a simple way is a high quality fish oil supplement! It works almost immediately and is much more effective and better for your body than ibuprofen!) Secondly, my favorite remedy is ginger. Make a tea by simmering a few small slices of fresh ginger in hot water, or use a ginger tea bag. Ginger is extremely potent and helpful not only for cramps, but for many other symptoms. Adding more gut support like fresh lemon or raw apple cider vinegar can boost digestion and decrease negative symptoms. And lastly, balancing blood sugar (both during your period and throughout your cycle) has a powerful effect on overall hormonal balance. Eat quality proteins, fats, and complex carbs at each meal, don’t skip meals, and choose unrefined, more natural sweetener options like honey, real maple syrup, and pure stevia.
It’s #selfcaresunday and this one is another favorite of mine 😉 • ✨ Body in Balance Principle #5️⃣: Self Care • ✨ | A Body in Balance prioritizes health and wellbeing of the mind, body, and soul. It not only places importance on physical health, but also harnesses the power of mindset, and shows self-compassion and forgiveness for imperfections. | • ✨ We’re so hard on ourselves. We set big goals and have high expectations, and work endlessly to reach them. Sometimes, this means neglecting our own health and wellbeing. Sure, we watch what we eat and exercise, but do we truly nurture ourselves? Self care is about much more than massages and bubble baths-- it’s the deeper ways in which we see, speak to, and treat ourselves day in and day out. • ✨ Sign up for our FREE 5 day challenge starting January 22nd & start taking better care of YOU: bit.ly/renew your energy (Link in bio)
Sunday = sleeping late, coffee and some reading, partner gym session, and cooking up a mean brunch 😋. Hoping to keep this pace up the rest of the day and work on some creative projects- lots of fun stuff to share with you in the coming weeks! • What are your Sunday plans?
#tbt to the last workout of 2017... which was all about the EMOM (and finishing the year with a partner workout with @ed.win.pe.rez - a rare occurrence lately!) For me, the past year has been all about working to slow down and focus on quality, not quantity.. and the same applied to exercise. • I took way more time away from the gym than ever before, and did more to really protect and restore my depleted energy- unplanned rest days, yoga, acupuncture, and lots of sleep. At first it was really uncomfortable. I missed my old routine, got discouraged at not being in the best shape, became a bit anxious about my body changing, and just felt “guilty” for not being in the gym so much. • But after that awkward transitional period, I began to feel renewed. I started just working out intuitively, challenging myself but still making it fun... and if not, it means I need to change something. • For the first time in a long time, my motivation to work out is primarily to feel good. And for 2018, I’m not setting any resolutions surrounding exercise. I simply aim to move most days and continue nourishing my body and mind in the ways that help me feel my best so I’m able to do what I do each and every day. Will that change? Probably. But for now, I’m okay with the way it is. • I see so many women overdoing it, pushing themselves so much that they are completely exhausted (guilty). We’ve got to make it okay to slow down, listen to our bodies, and give them what they truly need. I’m still working on it, but I’m getting there. • If you find yourself feeling depleted, confused about new year goals, or overwhelmed by pressures to do it all and be everything, I really encourage you to join our free Renew Your Energy Challenge. @amandamontalvord have really worked to make this an amazing 5 day journey for us all, and would love to have you. Click the link in my bio to sign up!
If you’ve been here for a while, you’ll know I’m a big supporter of this one 😉: • Body in Balance Principle #4️⃣: Rest & Sleep ✨ | A Body in Balance holds time and space for sleep, rest, and recovery. It honors the need for regular rejuvenation, and falls asleep and awakens with ease. | • ✨ Sadly, our modern culture and way of life doesn’t prioritize sleep and rest. Instead, it glamorizes work and busyness. If you’re not overworked and overextended, you’re lazy. But this is wrong, in so many ways! • Our bodies, and minds, need down time. We rebuild and revitalize when we relax and sleep, and truly turn off. We need to learn to balance the hustle and reconnect with the fact that we are human “beings,” not human “doings.” • Sign up for our FREE 5 day challenge starting January 22nd & start refreshing your body and improving your sleep: bit.ly/renewyourenergy (or follow link in profile!)
🎉 Registration is OPEN for the Renew Your Energy Challenge!! 🎉 ✨ Have you thought about how you want to FEEL in 2018? Maybe you’ve set goals for the new year and and are ready to attack, but are finding yourself feeling drained. The holiday cheer can be overwhelming and exhausting, and the quick jump into a new year can absolutely make you feel pressured to make rapid changes. I propose we slow down a bit and refocus. @amandamontalvord want to help you reprioritize and regain your spark! ✨ We’ve been there, and we’ve created this FREE, 100% online challenge for YOU: the woman who is making the conscious decision to break her typical pattern and dive into something new and exciting with two trusted professionals by her side. ✨ The Challenge starts January 22nd and enrollment is open! Visit bit.ly/renewyourenergy (link also in my bio) to sign up, and join us for a fun and enlightening journey toward a more refreshed and reenergized you. 🤗
I’ll admit, I’m not really a fan of New Year’s resolutions. Why? Not because I don’t think we should set goals, and definitely not because I don’t think the new year is a great time to do it. Mostly because the connotation has turned so negative- even the subject of jokes and degrading statements about being lazy. ✨ New Year’s resolutions are often set with such wild abandon— generally, without much thought or planning behind them. There’s pressure to go full force on the 1st of the year, jumping into something (a diet, a workout plan, etc.) that’s unsustainable, and inevitably, we fail to keep up and abandon the resolutions a few weeks into the year. (Research has shown that 80% of people give up their resolutions by February). ✨ Now, this is definitely not to say that you shouldn’t make goals for the upcoming year. I firmly believe in setting time aside to not only plan ahead, but reflect back on the year passed. The new year definitely gives us a clean slate, and I love the energy of motivation and change. Use it wisely. ✨ Instead of resolutions, try making intentions. ✨ An intention is something you aim to achieve… but unlike a resolution, it has purpose. You have a why— a determination. Intentions are much bigger than resolutions. A resolution you simply do, or don’t do. (“I’m going to lose 30 pounds this year.”) An intention, you nurture and cultivate in different aspects of your life in order to create our vision. (“I’m going to take better care of myself this year.”) ✨ When it comes down to it, you’ll get done the things you truly and deeply want to do. If you have passion, determination, and some sort of plan of action, you can and will do it. So whether you decide to start January 1st or a random Tuesday in July, you can only begin when you’re truly ready and willing to change. ✨ In 2018, I intend to simplify and prioritize, in order to free up space for me to grow, but also to rest and nurture my own mental and physical health. I intend to grow this business to help more people in more meaningful ways, and that means protecting my own energy and focusing it on the things that help me achieve my goals. ✨ What are your intentions for 2018?
It’s time for Body in Balance Principle #3️⃣ with @amandamontalvord: Natural Energy • ✨ | A Body in Balance is naturally vibrant, energized, and full of vitality, yet has the innate ability to ebb and flow according to hormonal cycles. It has resilient energy and can restore when necessary. | • ✨ Energy- we all want more of it. Everyone is tired and run down, but also wired and pressing on despite exhaustion. We neglect our natural energy patterns and ignore our fatigue’s message of imbalance in the body, and instead, chase artificial energy through stimulants like caffeine, sugar, and energy drinks. Instead, we must remove the habits acting as roadblocks to clear, steady energy and support our bodies’ innate cycles to create true, natural energy that feels good. • Our upcoming challenge is all about renewing your energy and feeling good! (sign up opens in TWO DAYS! -- keep your 👀 peeled)
I’m definitely still winding down from the last week, plus trying to savor every ounce of Christmas— it goes by too quickly 😢. Plus it’s about 9 degrees ❄️ here in NY and I’m ready for my sweats + tea. • This all calls for some extra sleep and downtime this week and getting focused for 2018. Anyone else still taking it slow?
This one is timely post-holidays! • Body in Balance Principle #2️⃣: Digestion • ✨ | Body in Balance efficiently breaks down food, properly absorbs nutrients, and effectively eliminates wastes in order to allow the body to thrive. It interprets food consumed as sustenance and fuel, instead of an enemy. | • ✨ Gut health is a pillar of overall health. It connects to every system and function in the body. Without a healthy digestive system, even the most nutrient-dense and balanced diet cannot be utilized properly, and normally healthy foods can become problematic. Restoring vibrant health cannot be done without restoring the gut, which is why we place such a huge focus on this area.
This dark chocolate bark was a hit on Christmas, and so easy to make 😋. And bonus: dairy and grain free! • What holiday treats did you enjoy yesterday?