INSPIRE- Book Release- Order it on AMAZON

I was so excited to be part of this beautiful journey in authoring a book with 20 other women this past year. This inspirational book is full of joy, heartbreak, victories, and overcoming life's obstacles. It is a sure way to motivate anyone that has felt down and needed to know that HOPE exists. Check it out on AMAZON today- http://www.amazon.com/Inspire-Stories-Accomplishment-Encouragement-Influence/dp/0692234241/ref=sr_1_1?s=books&ie=UTF8&qid=1404269268&sr=1-1

3 Days and 60 miles....I CAN DO THAT!

This week my cousin and I decided to create a team and do the 3 day, 60 mile walk to support the Susan G Komen Foundation and thousands of others battling cancer. I personally have lost family members, I currently have family members who have this awful disease and I have had friends who went through this treatment. I am compelled to do this in their memory and to create a massive and physical challenge for myself this year. I know I can do this, I am committed to raising the funds, and training so I can be in the best shape of my life when it is time to walk this 60 mile journey. I am thrilled to be able to team up and create a team with my long time best friend who has really been like a sister to me, my entire life. If you choose to support me, I would be honored. There is a tab to the right with an option for donations. However, your prayers and encouragement are just as important.

Photo credit: the3day.org

Wellness Program

Just started a wellness program for women who want to achieve better health and want support while reaching their goals. We will meet once a month for a physical activity such as yoga, walking, hiking, etc. We will work out together and then have some time to talk about our goals and challenges we face meeting them. I am opening this up to any women in the area that are interested. Please email me for more information.   (mylittlelifecoach@gmail.com)

Life Choices on food

This week I have personally experienced what little choices can go a very long way in over all health and wellness. We had my husband's family visiting from out of town and while here his grandfather experienced a heart attack. It was incredibly stressful and sent us all in a panic. They were able to save his life and he had three stints put in to clear some of the blockages. However, they were not able to travel back home for a week. So they stayed with us while he recovered. This is when I experienced one of the greatest frustrations I have seen in long time. Just three days after experiencing a heart attack the man was eating KFC. I began to probe into their diet and found that even though he had this condition for some time his diet was still very high in sodium, preserved tv dinners, and a ton of options using hydrogenated oils and preservatives. These are huge contributing factors in developing health problems, yet people are uneducated in what they are consuming.
Most consumers buy cream for their coffee on a daily basis. Seems simple enough, right? Not really. Most creams are packed with preservatives and hydrogenated products. Look at the label. It should say milk and or cream. If anything else is added to it and you can not pronounce the word, it is basically bad for you over the long haul. That would be a product you use every single day multiple times. Those are the things you need to watch out for in consuming. It is hard to do a complete and radical all organic lifestyle for some, I get that, I have heard everyone's rational on this from one extreme to the other. Some love it, some cant afford it, it is a tough call. I always say, you will pay a few cents extra now or pay later with medical conditions.

But start small in your daily choices if this is too much to process,think of what you consume daily and what you consume the most of weekly. Start by choosing fresh veggies and fruit over canned. Try to stick to grass-fed meat or organic. Dairy is also huge for ensuring you go hormone free.
Label reading is very important and key if you want to obtain overall health. Most people do not realize that even little things like added cream can be a problem. It is not the cream, it is the products used in the cream that are meant to sustain it for "months" that are an issue. Dairy should not last that long. It is like the commercial when the little girl says, "mom, what is non dairy creamer?" EXACTLY....my point.
Life choices are important especially in food intake. Food is fuel. Food is key for optimal performance and longevity. And most importantly you have to want it. Change will not happen until you want it to happen for you. Make better choices, your life depends on it.

Weight loss coaching and life coaching are available by visiting:  mylittlelifecoach.com

Whey versus plant based protein

Whey protein has been used for years by athletes, trainers, weight loss plans, and as an additional supplement. Protein is needed to build muscle and in addition add more calories to your diet if trying to bulk up. Protein shakes can be taken as a meal supplement if trying to lose weight as well. But here is the thing, whey is milk. Milk is dairy. More and more people are having a harder time digesting dairy. Realistically our bodies are not designed to be process dairy. There are other alternatives like almond milk. If trying to be healthy and you want to use protein supplements, I suggest you look into vegan and gluten free plant based proteins. There are protein shakes and mixes that are derived from plant bases that are just as healthy, taste great, and easier to digest.
There are some great options out there. Please see the following sites:
http://purehealthybeauty.myarbonne.com/- protein shakes are listed under wellness supplements
The above site are supplements I use myself and with my clients and I know they work!
http://www.pea-protein.com/

Thinking about Health

Most people do not think about their health until they are already sick or their body is in such a toxic state they have a deadly disease. It is so important to start thinking daily about health. Health is more than physically being in great shape. Recently I held a seminar on the importance of overall health in three major areas: physically, emotionally and spiritually. Finding a balance is really so key to live a healthy and full life. One can be physically in the best shape pf their life but their inside person can be a complete mess.
There are certain active steps that can be taken in ensuring you are giving time needed to the most important areas in your life.
1. Recognize you need to be more proactive and use your mind to think about your responsibility that you have to keep your health in check.
2. Take time for solitude to recharge and mediate on peace and goodness.
3. Take breaks often.
4. Create healthy meals for yourself and your family in spare time.
5. Research food items and read labels. Take it serious when you are consuming food, that you know what is in the ingredients.
No one will take it more serious than you to make sure you have a healthy life. Do not wait until you are sick to change.

Stay at home parents and working out

For many parents who stay home with their children, it can be hard to work out. Children can be very demanding of your time and finances, so a gym may not be possible. Also, many people believe to work out, they need gym equipment, that could not be further from the truth. Exercise can be started with little or no equipment and can be cost effective for those who do not have extra costs for a gym. Here are some great tips to check out for parents who want to work out and think it is impossible. Nothing is impossible!

EXERCISE TIPS FOR STAY AT HOME PARENTS

Staying Healthy and Fit at ANY Age

Keeping physically fit is important at any age. Staying healthy is one thing most people do not think about until they are unhealthy or older and are faced with ailments or sickness. Here are some great reasons to stay in shape and keep on top of your health no matter what your age.
1. Working out helps keep you independent. Staying healthy means that your going to be able to function properly as you age. Working out earlier in life and continuing to do so, may mean a longer and fuller life without disablement.
2. Exercise will increase and help maintain your bone density. It is important to keep your bones healthy and strong.
3. Exercise and physical activity will life your spirits. Studies show that working out aids with depression and also is great for your self esteem.
4. Working out is a way for you to get around other people. Staying social and active in your community is important in having quality relationships.
5. Exercise helps you control your weight. Metabolism is affected by how much you exercise and what you eat. Metabolism is how you handle nutrients put into your body. The more you move around the more fat you can burn off.
FIND: NATURAL WEIGHT LOSS PROTEIN AND SUPPLEMENTS

photo credit:gobonevia.com

The Energy Crutch

You know it well....caffeine. That morning cup of coffee or two or even three that most people need to "wake" up. I too have found that there are days when I feel I need a cup. Caffeine in and of itself is not horribly unhealthy for you. It is when it is in huge amounts that it can be addictive. What makes the coffee unhealthy in large doses is the cream and sugar that is added to make it taste better. If it is becoming an addiction you can start to suffer from dehydration, anxiety, headaches, or even problems sleeping. There are some  things that have caffeine that you may not even be aware of that you are consuming.

DECAF- surprise! It does have caffeine, just on a lower level.
Mountain Dew- just because a soda is not cola, does not mean that is has no caffeine. It does!
Ice Cream- different variety's of the cold stuff can whip up a heavy dose of caffeine, in some cases it can be as much as a can of soda.
Weight Loss Pills- These little "trick" drugs actually can pack up to as much caffeine as 12 cups of coffee.
*(Zantrex 3) According to 2005 analysis conducted by ConsumerLab.Com.
Pain Reliever- Excederin, for example can have 130 milligrams of caffeine.

It is important to know what your consuming on a daily basis so you can respond to what your body is telling you. If your getting a headache you could be dehydrating, start to recognize early warning signs that you need to give your body what it is designed to process in order to work properly.
For more detailed information please visit: Health.Com 
Sources of Caffeine

For natural sources of energy without the caffeine...click here for product information and ordering.

Getting Healthier can be FREE!

Many people want to get healthy, get more exercise, and change their life. However, they sometimes allow their minds to think so much about what the cost is involved with making better choices at the store, to the fee's at the gym, hiring a trainer or coach etc...that they lose interest before they begin. There are action steps each person can make that will not cost them any money and will start to get lives on track and  in the direction of living a healthier life.
1. Start walking or hiking. This is a free activity and you start increasing your heart rate. You do not need to buy a treadmill or anything fancy to start walking, you have two legs and two feet which can take you a very long way! If you want to walk in a group then organize a walking club or research walking clubs in your area.
2. Journal aspects about your day. Start by keeping track in a notebook what your eating on a daily basis. Write down how long you are exercising and jot down a few goals. After you do this for about a week you will have a pretty good sense of what you need to change as far as your diet habits and how often your getting some exercise.
3.Do some research. Try to do some research at the library or even by accessing some informative sites online about fitness, exercise, calories, and over all health. Have some one you trust start to hold you accountable to your short and long term goals.
4. Clean the house! This may seem a little strange but you would be very surprised how unhealthy a living situation can become very quickly. Dust, mold, and mildew form on surfaces which cause allergies and all sorts of illness. Also, get into your closets and throw away expired food, medication, and cleaning products that have toxic chemicals in them.