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POWER DOWN AND MEDITATE - My new healthy habits

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POWER DOWN AND MEDITATE - My new healthy habits

I’m sure you’ve all had the post-tech-screen-binge hangover feeling where your eyes burn and you feel like you’ve just consumed way to much information about your social network. If you’re like me, you’ve found yourself looking at your phone first thing in the morning and last thing before you go to bed. This has been weighing on me and I’ve decided something needs to change. With this Back on Track 30- Day Fitness Challenge, part of the program is focusing on a healthy habit each week. Participants email me their healthy habit that they want to work on that week and I check in with them throughout the program. By the end of the month we will have a few new healthy habits that we can be proud of and that have brought us closer to our overall goal of living our healthiest, happiest life. 

Well I couldn’t just stand on the side lines! I’ve dedicated myself to the program as well. My healthy habit that I am working on this week is powering down all electronic screens at least 30 minutes before I go to bed, and not turning them on for at least 30 minutes after I wake up in the morning. The second part of this routine is adding in at least 5 minutes of meditation in those 30 minutes both morning and night. Now before you think the word “meditation” means weird woo woo type stuff, give it a chance. Meditation can be done in many different forms. In fact, prayer is a form of meditation which is something I’m sure most of you already do. The last few days have been amazing with this routine! I sleep better, my eyes don’t hurt from the blue light and squinting, my morning is more peaceful and my day goes better. 

I’m a huge supporter of powering down screens before sleep and here’s some reasons why:

  • First off, you’ll sleep better, meaning your quality of sleep improves drastically! With before bed screen time you never truly get into REM sleep where all the rest and recovery actually happens. 
  • If you’re trying to lose a few pounds, you are much more likely to have success if you’re getting enough sleep!    
  • You will also be able to reduce stress, and stay away from mood swings and depression. When our tech screens are constantly on we can blur the lines between work and home life. We need our home life!
  • Our productivity, organization and critical thinking skills are compromised when we spend too much time distractedly jumping from one site to another. We may develop issues with focusing on a face to face conversation.
  • And you get to cuddle undistracted, morning and night with your love! That by itself is worth unplugging! 

Ideally we should be powering down 2 hours before bed, but I’m starting with 30 minutes and so far its been great! Baby steps. 

Some tips for success with powering down:

  • Get an actual alarm clock instead of using your phone.
  • Get an actual, paper book to read at night and in the morning if you like to read. This will be much better than staring at your phone to read. Or have a journal by your bed to write in!
  • Leave your laptop and phone charging in a different room at night so its not right next to you.
  • Think of all the things you can get done in the morning if you’re not glued to your phone! You can stretch, meal prep, read a book, clean, shave your legs, workout… haha just saying

If you listen to any podcasts or read any productivity books you’ve probably come across the same common theme that I have, and thats the power of meditation! The majority of powerful, successful, and productive people make time for meditation in their day. The benefits go on and on but to name a few common ones: 

  • reduces stress
  • improves concentration abilities
  • increases self-awareness
  • can increase happiness
  • can slow aging
  • can benefit cardiovascular and immune help. Where to start? try out this app HEADSPACE and see what you think. I know most of you are thinking you don’t have time for meditation but just give it a shot and see if it helps clear your mind in your busy life! Start with just 5 minutes a day! 

Well there you go, now you know the healthy habit that I’m working on and I’d love to hear yours. Comment below and share this with a friend who may want to jumpstart their fitness goals with this 30 day Back on Track program.

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30 - Days Back on Track..... Join the Challenge!


Summer's come and gone, we've had our trips, we've soaked up rays, we've ate our fair share of s'mores, popcicles, and icecream, kids are ready for school (and so are the moms!), and it just sort of feels right to get back on track with our fitness! September is a month to reset some goals, create some healthy habits, and enjoy the awesome produce thats in season right now! 

Well I have just the thing for you! Join in my 30 Day Fitness Challenge that I've designed to fit your needs! Whether you're a student going back to college this fall, or a mom juggling everyones schedules, or going back to a new work schedule and feel like you're always on the go!

This guide includes quick and effective workouts that will change your body, rev up your metabolism, burn fat, and strenthen muscle and endurance. With this daily functional training you will be able to run further, jump higher, pick up your kids, carry your groceries, hike a mountain, whatever this crazy life throws at you! But best of all you will look and feel AMAZING! 

Combine the workout endorphins with the meals I've planned for you and you have the perfect combo. The meals and recipes were put together with you in mind. They are quick, simple, and affordable! You'll even get a healthy lunch packing guide each week! Learn how to meal prep for healthy lunches to pack with you whatever your week has in store. 

The focus will be on creating healthy habits, one week at a time. We will be setting goals and checking in on eachother. 

If all of this wasn't enough, you'll also have the chance to win some awesome prizes as extra motivation! I'm awarding your hard work and dedication with my favorite protein powder, bars, shoes, and a free month of training with me! How cool is that?

Make sure you tell your workout buddies so you can all keep each other on track and lets do this! Hurry and sign up before September 1st and start the month with a bang.

I'll see ya there!