Girl, wash your face by Rachel Hollis

I want to share with you a book I purchased this past weekend during a girls day out that I much needed before I headed back to reality. Maybe some of you have already read it or told your friends about it. I highly recommend this one and I am only on Chapter 3.  Stop believing the lies about who you are so you can become who you were meant to be. The hardback I bought was around $18.00. When I asked if a soft cover was available I was told that it is not as of right now and depending on each book sometimes it may take up to 6 months however…..if you get a chance grab one. I am actually going to be giving a couple of these away for Christmas gifts.

3 Cheers for Y-O-U!

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Sometimes the people around you won’t understand your journey. They don’t need to….it’s not for them. However the ones that are in the journey with you….oh trust me they get it. Be stubborn about your goals, but flexible about your methods on the road to success. Fall in love with taking care of yourself, Your mind. Body. and Spirit. Your body is going to be around a lot longer than that expensive handbag. Invest in yourself. Remember great things take time. Get up every morning and remind yourself you can do this! Every day is a fresh start. Try this…..letting go of what you have no control over, and the magic will start taking over. Every 35 days your skin replaces itself. Your liver about a month. Your body makes these new cells from the food you eat. What you eat literally becomes you. YOU have a choice in what your made of… wisely. We can build wellness rather than disease. There is no way I was born to just die and pay bills and neither were you.

Healthy Snacks? YES please!

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Need some on the go snacks for that more than busy lifestyle of yours? Wait not more! Here are a few to throw in your bag. 

Greek yogurt, bananas, almonds, cherries, apples, cashews, cottage cheese, hard-boiled eggs, string cheese, celery with pb, chickpeas. Planning and preparing in advance is the key. If you know you are going to be gone from home for longer than an hour….plan your trip accordingly. You will have no regret and feel better about yourself in the long run!

Back Pain

Back pain can have causes that are not due to underlying disease. Examples include overuse such as working out or lifting too much, prolonged sitting and lying down, prolonged sitting and lying down, sleeping in an uncomfortable position, or wearing a poorly fitted backpack. According to the American Ass. of Neurological Surgeons, 75 to 85% of Americans will experience back pain in their lifetime. Of those 50% will have more than one episode within a year. In 90% of all cases the pain gets better without surgery. The lower spine is one of the keys to low back pain.  What causes back pain? Strain, Structural problems. You only have one body. Take care of it and seek your doctor for further information if needed.

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Tis’ The Season…..(for the flu)

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So……it begins. Another season. Another unfortunate chance to get the dreaded flu. What is the best medicine to prevent it? Hibernating for the next few months. Just kidding but doesn’t that sound relaxing? The single best way to prevent seasonal flu is to get vaccinated each year, but good health habits like covering your cough and washing your hands often can help stop the spread of germs and prevent respiratory illnesses like the flu. If you can’t steer clear of the virus, at least use good hygiene to create a barrier against flu germs. Wash those hands! Carry alcohol based hand sanitizer. Stay hydrated. Scratchy throat? Gargle with salt water. Stuffy nose? Use a saline nasal spray right after symptoms (even if you feel that darn cold coming on) occur.  Take a hot shower. Cough? TRY just TRY the old honey. 1 to 2 tbsp. straight from the jar or stirred into tea. Exercise? If you are up for it some light exercise can actually boost the immune system. Make sure you keep it light….keep that heart rate under 100. At the end of the day……get a good nights sleep. So important to your well-being.

Vegetables…..”Do I have to?”

Eating veggies provides health benefits…people who eat more veggies and fruits as part of an overall healthy diet are likely to have reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body. 

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One of the main health benefits of veggies is their high nutrient content. Vegetables are loaded with vitamins and minerals that contribute to growth and the maintenance of good health. Various vitamins such as C and A help keep eyes, skin, teeth and gums healthy, fight infection and promote wound healing. Perhaps the most important are veggies are rich in a particular group of nutrients called antioxidants, which fight cellular damage and help prevent heart disease, cancer, Parkinson’s disease, heart attacks, and Alzheimer’s. Veggies are also generally low in fat and calories, you can eat a lot of them without gaining weight. When choosing veggies, keep in mind that in general, brightly colored veggies are higher in nutrients than less vivid colors. For example, spinach contains more vitamins than lettuce.


Sleep plays an important role in your physical health. It is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. More than 35% of people are sleep deprived. This means 1 in 3 people aren’t getting enough on a regular basis. Isn’t it funny how we dreaded bedtime as children and look forward to it as adults? If you are working, going to school, maybe both, or just have a hectic routine I am sure you can relate. We have (wonderful) things like coffee, energy drinks and tea to help us energize us on days we need a little boost but becoming dependent on these things long-term can not be ideal, especially if you are big into fitness. If you aren’t active you may not need as much sleep as the next person. When you lead an active lifestyle, your body needs rest. When you are well rested, you perform at your best capacity. We all know that feeling mid workout when you want to give up because you are so tired. And I think everyone has had that time where they have chosen sleep over a workout. The goal is to schedule your day to get in 7 to 8 hours of sleep along with time for physical activity, to balance the effects of both. If you are completing intense workouts, you may need even more than that 8 hour span in order to recover your muscles in preparation for the next workout.