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5 Easy Ways To Love Your Body More in 2016

Body Acceptance [The Phoenix Rising Collective]

 

I don’t know about you, ladies, but I am so thrilled that the New Year is here. Right now is the time that our dreams feel fresh. There’s magic flowing from our pens to our journals. We get our vision board party on, and we make promises to ourselves to start manifesting every day miracles.

Many of us use the beginning of the year to put a tremendous focus on our careers, love life, or other major projects but all too often there is one area of our essence that we neglect.

It’s our bodies.

We make plans to lose weight or go vegan but our actions don’t mount up as the year begins to unfold. Doing so starts to feel too overwhelming all too quickly and before we know it, we are putting our bodies on the back burner.

Excuses pop up. Pain from our past shows up, and guilt about other commitments spring up.

This happens to many of us year after year after year.

Fortunately, we are still very early into 2016 and you can definitely start some new self-love practices right now where your body takes top priority.

These five ideas are easy and not intimidating. Taking care of your body should never be too taxing of an effort when seeking long-term change.

Remember to keep things manageable and uplifting.

1. Hold onto that one healthy habit you already have no matter what.

What do you do now that makes your body feel very loved?

For me it’s cooking healthy meals most days of the week.

Yes, I am going to go ahead and say it: “We are what we eat.”

I want my body to be full of gorgeous foods and nutrients that continuously restore my health.

I put this into practice by cooking my own meals despite the fact that I currently live with my dad who is anti green juice and organic anything and everything. My dad is an award-winning grill master who cooks often, but I stay true to the promise I’ve made to my body and always pass on his offer of pork ribs for dinner.

For you, it may be that you’ve been going to a yoga class once a month, so in 2016 why not go once a week. Even if money is an issue (because honestly, yoga can be quite expensive) find a free class in your city. Meetup.com and yelp.com are excellent resources for finding free classes in most major cities.

Or maybe you desire to try Meatless Mondays and have done it a few times in the past. This year, right now, next Monday is the perfect time to start your Meatless Monday adventure and stick to it.

Zone in on your favorite body-loving practice and remain faithful to it this year.

2. Let go of the negative self-talk about your body

As a health coach, almost without fail, when I work with women, their issue is not being able to control their cravings just for the sake of it. It’s often something deeper that’s holding them back.

In most cases, negative self-talk is at the center of their struggle with self-love and self-acceptance. Granted, speaking so negatively to yourself about your body is still not the root of the issue, it’s just the by-product of pain you may have experienced in your life.

In 2016, let that soul damaging practice go. Take your thoughts to a rewarding place. Reflect on how badass you are at running, teaching, singing, cooking, making love, being a girlboss. If it makes your self-love meter rise, channel that every time nasty self-talk wants to take over your thoughts.

3. Join a spirited and fun health & wellness group online

Community is everything. It reminds you that you are not alone in your daily challenges with loving your body unconditionally. Facebook is probably your best bet for finding a rockin’ group of soul sisters that want to get fit, happy, and more gorgeous, just like you.

When you do find a group, dive in. Don’t be shy. Share your journey. Ask for feedback and suggestions on making healthy body loving changes.

It will feed your body and soul well this year.

4. Always ask “Does my body need this?” when making daily food choices

Mindfulness can be your most reliable game changer when you desire to love your body more. Food that does your body no good will always be there to tempt you. However, you don’t have to let dining anxiety take over.

Quickly ask yourself if what’s in front of you is something your body needs in order to feel more gorgeous. If leftover birthday cake is in the fridge, but an apple and almond butter are also in the fridge, choose the latter. Ask and answer out loud, too. Hearing yourself speak about your options will deepen your mindfulness. Over time, you won’t have the need to ask as often.

5. Re-shape your vocabulary about your body

Banish the word diet and replace it with healthy.

Nix overweight or skinny and say natural beauty.

Forget about ugly and loser and think, authentic.

This little practice alone can probably make the biggest impact on your body love battle in 2016. It’s simple and actionable.

Don’t give power to the words that harm how you love and feel about your body. Positive words are empowering. They will propel you in the right direction. Negative words lead to stagnation and self-sabotage that rob you of beautiful and healthy body-loving journeys.

Use this year to change up your body love story. You only have one so you might as well love it unconditionally with balanced nutrition, healthy thoughts, and motivating self-care practices.

2016 is your year to get more gorgeous and love your body from the inside out.


About the Contributing Writer:

CJChildressCoachCJ Childress is a holistic health coach, indie author and owner of a healthy meal delivery service in Houston, Texas. She began her journey with healthy living as a child by drinking green smoothies and eating organic peanut butter. But after watching her young mother die in 2012 from a rare autoimmune disease she became more convinced than ever that food really is medicine. She works with women to break their addiction to dangerous foods and heal their relationship with their bodies through a fun and focused 60-day transformational program. You can discover more and get your FREE 30-day meal plan by visiting her website HERE.  Connect with CJ on Instagram, too.

 

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It’s OK to Take Time for You: Your Well-Being Matters

HealthyWellBeing[The Phoenix Rising Collective]

Wow! Can you believe summer is over? I simply cannot believe how fast it has gone by and that I’m nine months into contributing to The Phoenix Rising Collective. The PRC is inspiring, empowering, and calming, so I hope that my articles have inspired you to incorporate health and wellness into your life resulting in a calm and healthy mind, body and soul.

A few weeks ago I had the opportunity to present at The PRC’s The Fullness of Me workshop. I enjoyed meeting and getting everyone up and MOVING! We had a blast, and I mentioned to the group that physical well-being is directly related to our mental well-being. My goal is to empower all of the workshop attendees and our readers to incorporate movement into their lives. I love it; I really truly do.

I shared two things with the group: 1) I grew up around fitness. I tagged along was dragged along to aerobics classes, gyms and seminars as a kid. As a very young child, my cousin and I would help her mom (my super fitness aunt) lead her classes. And 2) I am a busy working mom of three young children (10, 8, and 5) with an equally demanding husband, and I’m working on a master’s degree. My objective in sharing these “Megan Facts” is to motivate you to move to show your children, grandchildren, nieces, nephews, students, etc. how important it is to be healthy and how to be physically and mentally fit.

Yes, this means leaving the kiddos for an hour in the evening, making the husband or significant other fend for themselves, leaving work on time, or letting the laundry and dusting pile up, but it is well worth the hour of freedom. You will come back refreshed, and you’ll have taught the little ones and others you love in your life that your physical well-being matters.

The reason for telling you about my children, husband and job is that I AM BUSY – so busy, crazy busy, I-want-to-scream-and-run-and-hide busy. I have three children in three different sports plus my girls are in dance classes. My husband works evenings and I manage a global program during the day, BUT I make time for myself and my body. It is my time and I don’t feel guilty about it. We’re all busy in some way, but please make time for your health now; otherwise, you will spend the latter part of your life being busy with doctor’s appointments.

How to Make Time

Remember every movement counts. You don’t have to spend hundreds of dollars per month on a gym membership or equipment. Our body weight is a wonderful tool and will strengthen you and give you the resistance you need.

You can incorporate just 10 minutes a day of anaerobic exercise into your life a few times a week or a 30 to 45-minute workout two days a week and achieve wonderful results and increased energy.

Walk up and down the steps in your house. Grab a chair and sit down and then stand up, repeat. While you’re in the kitchen waiting for the microwave, place your hands on the counter and do push-ups; jog in place while your kids are asking their millions of questions. Break out into Zumba when your favorite song comes on Pandora. While you’re reading, work on stretching. During commercial breaks, do jumping jacks, jump squats, squat walks, bear crawls, lunges, high knees, fast feet. Do something to get the blood flowing.

 

I hope I have encouraged you to incorporate movement into your life; I hope I have empowered you to know that YOU CAN DO THIS with whatever time or money you have. It will bring peace and calm to your mind, body and spirit.

In health and happiness,

Megan


 

About the Contributing Writer:

Megan_Weidner[PRC Health Contributor]Megan Weidner is a fitness coach and environmentalist in the Akron/Canton, Ohio area. She manages a global sustainability and corporate responsibility program for a large multinational company; her areas include environmental compliance, social equity, community engagement and health and wellness. Megan is also devoted to Rock. It. Fitness., her fitness and natural skincare business. She is committed to making the world a better, more environmentally friendly and healthier place through motivation and education. She is certified through AFAA and Tabata Bootcamp.  She has a B.S. in Soil, Environmental, and Atmospheric Science (University of Missouri), a Graduate Certificate in Environmental Management and Policy (University of Denver) and an M.P.A (University of Missouri).  She lives in Green, Ohio with her husband and three kids. Read her latest posts.

 


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Stop Fitness Journey Comparisons: Be Patient!

fitness journey comparisons[the phoenix rising collective]

Your fitness journey is your journey and looks completely different than your sister/mother/best friend/neighbor.

In my professional life I am in the middle of an executive leadership training. With the help of my mentor, we have decided I need to work on patience. Not just how to have it, but the awareness of when it is necessary. So many times in life we want something and we want it now, but in reality that rarely happens. In contrast, there are times when patience is not necessary; we can work hard to get where we want and quickly get there.

I am sharing this lesson this month because it is relevant to health and fitness: There are times when we need to be patient with ourselves but there are also times when we should push ourselves to get to the next level more quickly.

When you start a new fitness program you must have patience; you may have been in the best shape of your life at 20 years old but today is a different journey, a different and new you. It will take a few weeks to build endurance to get back to your higher level, but know that you can get there. Your fitness journey is your journey and looks completely different than your sister/mother/best friend/neighbor.

However, when you’re in the middle of your training, push yourself, do that extra push up or hold that plank for an extra five seconds. This would be a place in fitness where no patience is required. Go for it! Fitness isn’t always comfortable, but it is effective.

I’ve added a video that shows a few exercises to strengthen your arms and legs. Remember to keep your abs engaged in all exercises (in towards your belly button like you are bracing yourself for a punch). When you do the leg workout, stay low with your knees bent. See how many of each exercise you can complete in twenty seconds; recount every other week and watch your progress!

 

One more quick fitness analogy about goals and patience: In my super-hot and super-awesome yoga class, the instructor had the class doing a very long balance sequence. My leg was burning by the end and my balance looked like I had just taken three shots of tequila. I wasn’t the only person in class struggling during this very hot and very hard sequence. She reminded the class that we needed to focus on something in front of us – not too far in the distance – that was still. Hmm, yes! Was this particular yogi in my executive leadership training call? This is life: Stay focused on a fixed target in your near future that is attainable, but not too far that you lose balance. When your goal seems too difficult and your life is a little wobbly, recommit your gaze to that fixed target. Find your inner strength and keep going. As the instructor also pointed out, if you lose balance and fall a little, readjust. That is OK. That is life. Most people know that adding physical exercise to their daily routine is good for the heart and body, but it is also a mental exercise. When you’re out for a jog, getting down on some Zumba, or listening to the hardest music set you have while completing your bench press set for the day, you are exercising your body AND mind.

I hope each and every one of you finds patience and the awareness of when to have it. Stay strong and on your fixed target. Make the new season about your health and personal fitness goals. Exercise your body and your mind.

In fitness, health and happiness,

Megan


 

About the Contributing Writer:

image9Megan Weidner is a fitness coach and environmentalist in the Akron/Canton, Ohio area. She manages a global sustainability and corporate responsibility program for a large multinational company; her areas include environmental compliance, social equity, community engagement and health and wellness. Megan is also devoted to Rock. It. Fitness., her fitness and natural skincare business. She is committed to making the world a better, more environmentally friendly and healthier place through motivation and education. She is certified through AFAA and Tabata Bootcamp.  She has a B.S. in Soil, Environmental, and Atmospheric Science (University of Missouri), a Graduate Certificate in Environmental Management and Policy (University of Denver) and an M.P.A (University of Missouri).  She lives in Green, Ohio with her husband and three kids. Read her latest posts.


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It’s Love Yourself First! Friday: Today’s Phoenix is Santana

Santana_LYFF_Collage

How do you love yourself first? What does that mean to you?

Loving myself means making consistent intentional choices every day that place my well-being first. It’s a philosophical practice that manifests in almost every facet of daily life. For me, it’s been evolving as my life and my demands have transitioned from college student to working professional.

One of the most important lessons I’ve learned regarding self-love is that I cannot and should not think of acts of self-love as an indulgence, but rather as necessary maintenance. I am at my best when I place my personal care first. This was a surprisingly difficult shift for me to make and maintain. It requires a lot of work, but it’s the best kind of work. I had to expand my definition of personal care to encompass a variety of activities that make me feel my best, and allow me to take time to focus on nurturing my mind, body, and soul.

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Santana and her dog, Cassie, after a hike.

What actions demonstrate the self-care you provide to your mind, body, and soul? (Exercise, healthy eating, spiritual practices, etc)

When I’m feeling down about myself, I find a quiet place and repeat (out loud!) the mantra “Although (insert reason I’m upset or anxious), I love and accept myself completely.” It’s a striking physical and emotional experience to say that out loud. I’ve learned to own and accept my reactions and feelings, while reinforcing my self-love. I’ve learned I must take ownership of how I feel about myself. I am the only person who validates me.

This year, the most important change in my self-care ritual has been taking care of my body. I spend much of my work week sitting at a desk. When I was in college I spent much more time being active and walking and so physical activity was much less of a concern. This year, I noticed that my mood was becoming more variable, and my daily anxiety level was growing, so I decided to start making efforts to temper that. To be my best self I must make an effort to show love to my body by using it and learning about all the wonderful things it can do.

Yoga has been a transformative and complete self-love activity. Two to three times a week I spend an hour or so focusing on my body, my breath, and my soul. I love that yoga is non-competitive and that I have so much freedom in practicing it. Yoga can be modified to any skill or mobility level and the goals are personal. So often, we’re critical of our bodies and yoga is my favorite way to temper that negativity. Every movement is intentional and self-loving. I’ve gained so much confidence in myself through it—not because I’m particularly good at it, but because I’ve learned to be okay with not being successful at some poses. I can be a perfectionist, and yoga is a time for me to fail, and come out on the other side feeling proud of myself for just trying my best. In my last class, I fell over at least three times! I didn’t feel judged by anyone else there though, and I didn’t judge myself either—actually I found my failures kind of endearing! Philosophically, yoga has taught me about the importance of effort and surrender—I can place my full effort into anything, and because of that, I can feel okay about surrendering the results to the forces that be. This thinking is very helpful for my inner perfectionist and “control freak.”

Hiking is another way that I can work my body in a non-competitive and fulfilling way. I live in a rural area, and there are plenty of trails that match my comfort and skill level (which is fairly low). I can set my own pace when hiking, which I love. I bring my dog, Cassie, and we can bond through the activity. My favorite part is reaching the top and feeling like I’ve succeeded. Through setting physical goals for myself and then reaching them, I gain confidence and love myself.

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Bell peppers – Santana’s garden

The act of cooking is another way I nourish myself completely. I live in a different state than my family, so one way I can feel close to them is through cooking recipes that my mother and grandmother have taught me. If I’m feeling homesick, making a favorite meal is a way to temper that. These recipes are a gift that they’ve given me and that I can share with people close to me. I’ve taken more initiative with my diet by adopting recipes that are not only tasty, but healthy too. When I sauté kale, garlic, and beets, I know that I’m providing my body with strength, nutrients, and something yummy, that’s empowering!

Eating healthy is doubly exciting when I cook the vegetables I grow in my own garden. How fulfilling to till, plant, cultivate, and harvest your own produce! I maintain my connection to the Earth and nature and I remind myself of the sanctity of food. I feel like a shepherd to my garden and my vegetables. After spending all day inside an office during the work week, I love to kick off my shoes and walk barefoot in the soil while tending to my plants.

One of my most important self-care actions I practice is allowing myself to be silly! I embrace having solo dance parties (in the printing room at work, in my car, or the kitchen while cooking dinner). If I catch myself being critical of my reflection in the mirror, I’ll start making silly faces at myself until I laugh. Part of growing up for me has been learning to take care of myself in an internal way and being silly is sometimes the best medicine.

Is there an obstacle or challenge that you’ve overcome that led you to a deeper love for who you are?

For a long time I wrestled with my racial identity. Largely because the way others viewed my racial identity varied so much depending on what part of the country or the world I was in. I’ve always dreaded the “what are you?” question because my answer is so complicated and normally the person asking isn’t looking for an answer that’s been 23 years in the making. Although it is still a work in progress, I’m learning to embrace the fluidity of my identity. Rather than thinking of myself as an outlier or outsider because of my varied experiences, I’ve learned to see it as a tool through which I can more easily connect with a wide range of people. Through changing my perspective, I’ve learned to see my experiences as empowering rather than exclusionary. I’ve learned that I don’t owe an explanation to anyone regarding myself, and the way that I navigate my identity can be personal, unique, and special. Developing and naming my own agency in potentially marginalizing encounters has been a huge step in my own self-care.

What have you learned from self-love?

Self-love spills over into all other aspects of our lives. When you’re at your best, you provide so much more positivity and light. In many ways self-love is the best act of kindness. I’ve learned that if I want to have meaningful and beneficial relationships, self-love needs to be my top priority. I think in many relationships, the idea that “I’ll take care of you and you’ll take care of me” is common and potentially detrimental. That mentality can lead to a lot of pressure, false expectations, and resentment. I’ve found that in reality, the better philosophy is “Because I love you, I’ll love, take responsibility for, and care of myself.” Self-love translates into healthier, more supportive partnerships. It’s the foundation to a beautiful life.

Santana’s LYFF Collage:

We asked Santana to also submit photos demonstrating self-love in action or even photos that radiate the feeling of loving who she is. We created a collage (shown above AND below, because they were too inspiring to just choose three or four) of the awesome images she wanted to share.

Santana selected these images because “these photos make me proud of myself. In these moments I was trying something new, enjoying outside, or being exuberant and joyful. These are moments where I felt truly alive and in the moment!”

santana_collage_2[the phoenix rising collective]

Thank you for sharing your self-love story, Santana. You are definitely a Phoenix rising!

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If you’d like to share your self-love story with The Collective contact us here.

Love Yourself First! Friday is a weekly self-love series created by The Phoenix Rising Collective. Beautiful, diverse women tell stories of triumph, share personal affirmations, and declare love for their lives! The series is meant to inspire and empower women to fiercely demonstrate self-love in action in order to build and sustain healthy, positive self-esteem.  Be sure to read some of our other inspiring stories.


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She Makes It Beautiful – An Interview with Entrepreneur, Golda Smith – Fit Mommy Blog

GoldaSmith[phoenixrisingcollective]

She Makes It Beautiful (SMIB) encourages and inspires women to follow their entrepreneurial dreams by interviewing and sharing the phenomenal stories of women who’ve already taken that courageous leap and soared.

I ask entrepreneurs in diverse creative professions to participate, and they are more than willing to pay it forward. So, from opening a dance studio to starting a bakery to grooming pets and everything in between, you’ll read unique and empowering stories about how these women decided to make it happen!

Don’t forget! Download your free SMIB Bonus Materials below. Use them as your personal toolkit to help get that dream off the ground. All bonus materials complement the advice and tips given by each of the entrepreneurs.

GoldaSmithFitMommy[phoenixrisingcollective]

Golda Smith, Creator of Golda Smith – Fit Mommy Blog

This SMIB interview is with the dynamic and positive, Golda Smith, Founder, Personal Trainer, and Nutritional Cleansing Coach of Golda Smith – Fit Mommy Blog.

My first thought about Golda? “What a beautiful spirit!” Her smile is infectious and most certainly reveals her inner light. I was excited to talk with Golda not only to learn more about the incredible work she is doing coaching and supporting women in their healthy living journeys, but to also share her personal story of resilience, as it epitomizes what it means to be a Phoenix rising! She used her challenges (or what we often call failures) to propel her forward with more strength, clarity, and purpose. Her own transformation, of course, is an essential part of what makes her such an inspiring and effective coach.

Golda was born and raised in Brooklyn, New York. She went to college in the south and lived there for many years. While there she was in what she calls the picture perfect relationship with a man she was planning and building a life with. Two kids later their relationship took a turn for the worse and the couple eventually went their separate ways.

We all know that when it rains it often pours, so on top of a break-up, the condo she lived in flooded and with no emergency savings, unfortunately, Golda ended up on her ex-boyfriend’s couch. Not at all happy with her living situation, she made the decision to leave: “I humbled myself, packed my chocolate drops (that’s what I call my children), a few bags and moved back home to New York where I was blessed to have the support of family. What could have been a very stressful time was a blessing, not only did I have family but I also had time to get my head together.”

During the journey back to herself she took self-care very seriously – emotionally, physically, and spiritually. Golda worked with a life coach and began working out again; it was during this time of transformation that Fit Mommy Blog was born.

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A Fit Mommy makes herself a priority because she can’t take care of everyone else and neglect herself; Golda’s goal with Fit Mommy is to “lock arms with awesome women (especially moms) to raise happy, healthy children and contribute to our communities in meaningful ways while creating freedom and leaving lasting legacies.”

When and why did you start Fit Mommy Blog? What sparked your interest?

About two years ago I started Fit Mommy Blog, and I started because I had GoldaSmith.com which is Social Media Management but kept being drawn to and finding my way back to health and wellness. I wanted to separate the two things and the name that kept popping up for me was Fit Mommy Blog. I kept seeing other moms who were not making health and wellness a priority. It was important for me to just share and show other women that it’s totally fine to make themselves a priority. It’s not just about having a hard, buff body but just about all facets of health and wellness – spiritual, emotional, food, and definitely exercise.

How did you know this is what you wanted to do for women and that you were meant to do it?

I’d say that’s pretty easy. They say that whatever you do that doesn’t feel like work then that’s probably what you should be doing. And this doesn’t feel like work; it’s something that I absolutely love doing. I love sharing with people. I love fitness. I love food – good food! And I really love inspiring people to just be more and to do more.

What was the process like getting the blog started and using your experience as a coach to get women on board with Fit Mommy Blog?

Definitely having a coach – someone who has been there and done that. Working with a coach is an investment in yourself. I always tell people never be afraid to invest in yourself. I always say to people whatever it is that you want to do there is someone else who has already done it. So, if you have to come out of pocket to pay a coach, a mentor then do that. If you can’t afford one then there are so many people who are doing great things that offer free information, but you always want to find guidance. Every great person who has done anything worthwhile has had or currently has a mentor.

Was there a pivotal moment when you recognized what you were doing would be successful?

No. And I’m being serious! There are so many days when I throw my hands up and say to myself, “Is anyone reading this? Does anyone really get it?” Then I’ll get an email or a comment that says, “Thank you so much for writing that. I really love what you’re doing.” And that feels like someone is giving me chest compressions; my heart starts beating again and I keep going. I do know there is a purpose, and I perhaps put too much pressure on myself sometimes because I have so much and I want people to receive it. However, it’s just about being consistent and knowing that whoever is suppose to get the message will get it.

What do you love most about what you do?

I love being able to help people feel better, just feel better in whatever way that is – whether it is fitting in their clothes better, being able to not have stress/handle stress, or just putting a smile on a client’s face. Knowing that I’ve helped contribute and not destroy (because there are enough people out there destroying). To be a part of the building up of someone, that is what I love.

GoldaSmithSMIB[phoenixrisingcollective]

Golda training with a Fit Mommy client.

How do you maintain a healthy balance in your personal and professional life?

My organizer! (Golda shows me her perfectly organized, color-coded, highlighted organizer). I schedule personal time for myself; I schedule work time; I schedule family time. Everyone has their own color and that’s non-negotiable.

Lastly, what advice can you give to women seeking to fulfill their own entrepreneurial dreams?

Do it! Do it because this is it. You could be gone at anytime. You could be gone tonight; you could be gone tomorrow. You don’t know when. My greatest fear is dying not doing half the things I say I want to do. As I get older, the reality of death is REAL. Not that I know when it’s going to happen or anything, it’s just the reality – that wake up call that says, “What are you waiting for?” You might not be able to do everything but at least try – nothing wrong with trying. You never know, so do it!

Don’t allow your “isms” to stop you – whatever nonsense you’re telling yourself about yourself. I always say on social media, “What you say about yourself is more important than what other people say about you.” You have to believe in yourself. Speak confirmation to yourself, and even if you don’t believe it now if you speak it enough your conscience will begin to believe it.

Whatever the dream is don’t let anyone talk you out of it. Take advice from people who have the results you want to have and not “Pookie” down the street who doesn’t have any ambition. Sometimes you are going to be your only cheerleader and that’s OK, too. Everyone isn’t meant to understand your calling, your dream that’s been given to you.

 

For more on Golda and the inspirational work she’s doing to keep busy moms healthy and happy, please visit Golda Smith – Fit Mommy Blog; and by all means, follow her social network, HERE.

Now, take a look at the free SMIB Bonus Materials that complement Golda’s interview.

SMIB_Banner[GoldaSmithWorksheet]

Remember, you’re building your SMIB Entrepreneurial Toolkit! Didn’t get your bonus materials from the last interview? Well, go back, recap, and download it HERE.

Tell us what you think, Phoenix!

We want to hear about how you are inspired by Golda Smith, as well as your progress building your toolkit, so tell us in the comment section below. You can also share a snapshot of how you used the SMIB bonus materials on Facebook and Instagram with the hashtag: #SMIB #thephoenixrisingcollective Tag: @thephoenixrisingcollective

 


About the Contributing Writer:

Ayanna_Prof_Headshot[Mktg_Phoenix2]Ayanna Jordan is founder and self-esteem education consultant of The Phoenix Rising Collective; she is also the editor-in-chief for Phoenix Shine, The PRC’s blog and spirit-affirming online community. She has always had a passion for inspiring others through writing, coaching, and teaching. Her diverse career experiences have positively shaped her overall perspective on what it truly means to be a change agent: “I believe a change agent is someone who is in alignment with what she loves to do, and then connects, utilizes, and shares that love to make a difference and transform lives.” Learn more about Ayanna HERE.

 

 


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6 Tips to Motivate You to Move and Live a Healthier Lifestyle

HealthandFitnessTips[thephoenixrisingcollective]

On May 17, 2015, I had the opportunity to do an AWESOME workout session with a well-known trainer, Mindy Mylrea. Mindy is the creator and founder of Tabata Bootcamp. She’s full of energy and excitement and gets her clients motivated to move and live healthier lifestyles. I trained with Mindy two years ago and became certified in Tabata Bootcamp and I use the “camp” with my clients. Tabata Bootcamp is different than any other exercise program I have ever taught or participated in; it is a total body, total mind, and total lifestyle change. The Tabata Bootcamp is different because it can be completed in your home or with a small group of like-minded “campers.” The camp stresses healthy eating, accountability, and simple movements.

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L to R – Megan, Mindy Mylrea, creator and founder of Tabata Bootcamp, and Megan’s aunt (also a Tabata Bootcamp instructor and 56 years old, by the way!).

If you don’t love fitness, exercise, or to run, walk, or bike then it is time to find something you like love! Exercise does not have to be boring or mundane or mentally painful! I know lots of people who LOVE and I mean LOVE Zumba because they are exercising and burning calories while gettin’ down, twerkin’ it, and shaking their booty with a group of like-minded, fun people.

If I told you that you could lose ten pounds a month doing one 30-minute workout and five 6-minute workouts a week, you would think, “No way!” We have all been mentally trained to think that running 45 minutes or spending two hours in the gym is the way to looking like J-Lo. We’re all busy: we may have kids; we may have a spouse; we may have a house; we may have a full-time job; and some of us have “e” –  all of the above and don’t have time to run forty-five minutes, five days a week.

This is why Tabata Bootcamp is so useful and beneficial: Stay in your home, workout in your office, workout while the kids are reading to you, eat healthy, and use efficient movements to boost your body’s metabolism and oxygen consumption.

Here is why and how it works: In my post Take Your Personal Fitness Up A Notch With These Workouts, I described to you the difference between aerobic and anaerobic exercise:

Anaerobic exercises push your body out of its comfort zone and challenges your heart, lungs, and muscles to do more. While in the anaerobic zone you burn the most calories and do the most good. In contrast to the aerobic zone, you don’t want to or need to stay in the anaerobic zone very long.

When you’re done, your body enters EPOC, where your body continues to burn calories while it repairs and replenishes oxygen. Because anaerobic exercises are so effective, six minutes a day is all you need. Add in a longer workout such as running, biking or booty shaking Zumba, and healthy eating, and you’ll get fabulous results. My clients lose an average of ten pounds a month using the Tabata Bootcamp system!

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Tabata Bootcamp Workout Session – Group Photo in Ravenna, OH

The point to the long-winded explanation about Tabata Bootcamp is that you should…

  1. Do an exercise that is comfortable for you. If you enjoy running, go for it. If you enjoy yoga, weight lifting, cycling, or Zumba, go for those!
  2. Instead of exercising out of necessity, exercise because it is enjoyable. The more you enjoy it, the more likely you are to stay with it. Did you know that 80% of people who buy a gym membership as a New Year’s resolution stop attending by the fifth month!?! This tells me not enough people are doing something they love.
  3. Add a quick 6-minute workout like the one in this video to your morning, lunch break or bedtime routines.
  4. Choose healthy food options. (Try the Take 3 Method from Tabata Bootcamp Nutrition Guide)
  5. Add an accountability partner to create your own personal success story.
  6. Find a Health & Fitness Coach to support you. If you are interested in learning more about joining Tabata Bootcamp, please contact me. There are camps all around the country or you can try an online option. There are Zumba instructors and personal trainers all around the country as well.

Good luck and keep it moving!

In health and fitness,

Megan

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Megan_Lunge_Health_and_Wellness[ThePhoenixRisingCollective]Megan Weidner is a fitness coach and environmentalist in the Akron/Canton, Ohio area. She manages a global sustainability and corporate responsibility program for a large multinational company; her areas include environmental compliance, social equity, community engagement and health and wellness. Megan is also devoted to Rock. It. Fitness., her fitness and natural skincare business. She is committed to making the world a better, more environmentally friendly and healthier place through motivation and education. She is certified through AFAA and Tabata Bootcamp.  She has a B.S. in Soil, Environmental, and Atmospheric Science (University of Missouri), a Graduate Certificate in Environmental Management and Policy (University of Denver) and an M.P.A (University of Missouri).  She lives in Green, Ohio with her husband and three kids.


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Take Your Personal Fitness Goals Up a Notch With These Workouts (Video)

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It is spring, and summer is just around the corner! It is time to get those bodies moving. The benefits of physical activity are boundless and the impact is long-term. If you haven’t exercised in years or even never – this is the time to start! And if you are a veteran, it is always good to change up your activities to keep those muscles guessing.

Exercise controls weight, combats diseases, improves mental mood, boosts energy, improves sex life (YEP!), and it can be fun (seriously!). I have made great friends through fitness groups. Exercise comes in all forms and intensity levels; finding the right fit for you will ensure success.

Interval Training

I use interval training with all of my clients and in my group classes. I prefer this method because twenty seconds looks different for everyone and it is the best way to burn calories, build muscle, improve endurance, and meet your personal fitness goals.

You can turn anything into interval training! For example, during your morning run, for twenty seconds, sprint; rest for ten seconds, and repeat eight times. Or instead of regular pushups, perform pushups for twenty seconds, rest for ten seconds, and repeat six to eight times. Pushing your body out of its comfort zone coupled with the short rest, pushes your body into the anaerobic zone where most of the good results are seen.

The other great thing about interval training is that when you are done, your body enters Excess Post-Exercise Oxygen Consumption (EPOC). After all of the intervals, your body is in a state of restlessness but wants to get back to rest. While in EPOC your body is adapting to the previous exercise, restoring oxygen, repairing cells, and continuing to burn calories.

Interval training and EPOC improves your body’s ability to use oxygen, which means better endurance and more energy.

Try a few of these interval training workouts below:

 

In Health, Fitness, and Love!

Megan

For additional fitness coaching, contact Megan HERE.

And, of course, check out Megan’s other health + wellness tips and advice, HERE.

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Megan_Weidner[PRC Health Contributor]Megan Weidner is the Health + Wellness contributor for The Phoenix Rising Collective; she is a fitness coach and environmentalist in the Akron/Canton, Ohio area. She manages a global sustainability and corporate responsibility program for a large multinational company; her areas include environmental compliance, social equity, community engagement and health and wellness. Megan is also devoted to Rock. It. Fitness., her fitness and natural skincare business. She is committed to making the world a better, more environmentally friendly and healthier place through motivation and education. She is certified through AFAA and Tabata Bootcamp.  She has a B.S. in Soil, Environmental, and Atmospheric Science (University of Missouri), a Graduate Certificate in Environmental Management and Policy (University of Denver) and an M.P.A (University of Missouri).  She lives in Green, Ohio with her husband and three kids.