The Phoenix Rising Collective

Inspiring Women to be Self-Love in Action

Tag Archives: women’s health


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Are You Ready to Put Yourself First?

I’m so excited to share this with you! This has been a great summer so far, and it’s only getting better, especially since this month I’m launching I Thrive Self-Care Sunday Meetups for Women.

I Thrive is for the woman who is ready to put herself first, understanding that she must give herself love, care, support and healing before she can capably, successfully and completely give it to others. It’s an affirmation, and a commitment to apply practical self-care regimens that motivate women to make themselves a priority.

Meetups will be held the last Sunday of each month, 12pm – 3pm. Registration is only $12 and will include interactive wellness activities and demonstrations, resources, and tips and how-to’s that focus on whole living practices like mindfulness, yoga, personal affirmations, clean eating, meal prep, journaling, goal-setting, time management and so much more. On occasion there will be guest speakers at meetups who will share their expertise on the topic of the month.

So, Phoenixes in Columbus, OH join me July 30 for the kick-off of I Thrive.

Our topics and demonstrations of the month: (1) How to Create Your Own Personal Affirmations and (2) Learning Techniques & Exercises for Mindfulness Practice

I Thrive is an opportunity to…

  • Meet & bond with other women who are just as committed to self-care breakthroughs and transformations.
  • Receive encouragement and guidance that helps your daily practice.
  • Know you’re not alone on this path. We’re all figuring this self-love thing out together!
  • Be in a sacred space that honors vulnerability, and provides preparation and rejuvenation for the upcoming week.
  • Dig in and give yourself the love you deserve, the necessary and invaluable me-time that feeds the mind, body and soul.

Life is all about balance, and to maintain balance we must be intentional about giving ourselves what we need to have it. Let’s build an “I Thrive Tribe” who enjoys the process and celebrates our progress.

Register for July 30 HERE.

 

Ayanna Jordan is founder of The Phoenix Rising Collective. As principal consultant and leadership development trainer and coach, she develops and facilitates dynamic women-centered workshops with a focus on how putting self-love into action can transform your life. She also creates coaching seminars and training that support women’s professional growth in authentic leadership, entrepreneurship, and passion-filled work. Her interactive approach inspires action and creates a non-judgmental, sacred space for women to truly explore their personal and professional goals while gaining support and sisterhood from others who’ve also made a commitment to sustaining self-love.


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The Golden Rules of Eating Holistically

Eating Holistically[The Phoenix Rising Collective]

Doesn’t it sometimes feel like eating healthy is a great mystery? And if you add eating holistically into your quest, the journey can seem even more mysterious and intimidating.

Many don’t know where to start outside of upping their spinach or kale in-take when it comes to pursuing more balanced nutrition.

Taking a holistic approach to eating healthier is simple. It just requires gaining awareness about a few golden rules to get you on your way to Holistic Goddess status.

Eat as close to whole foods as possible

Eating holistically in essence means taking your nutrition to a deeper but also more basic level at the same time. When the choice is available opt to eat whole foods.

Meaning, instead of canned or frozen fruits and vegetables, get them straight from the produce section. Or instead of frozen Lean Cuisine lasagna, make a simple tomato and mozzarella whole wheat pasta dinner.

Herbs Heal

Herbs serve as the foundation for eating holistically. To truly reap the benefits of adding herbs into your holistic eating endeavors, there are three categories of herbs to keep stocked in your kitchen.

Adaptogen herbs strengthen your immune system.

Common adaptogens to have on hand include:

  • Ginger Root
  • Maca Root (enhances physical performance)
  • Maitake Mushrooms

Anti-Inflammatory herbs balance out your digestive system.

Common anti-inflammatory herbs to have on hand include:

  • Alfalfa (helps to regulate estrogen levels in women)
  • Cumin
  • Echinacea

Anti-Bacterial herbs are used in response to a health issue or to prevent them; colds, viruses and allergies, for example.

Common anti-bacterial herbs to have on hand include:

  • Cayenne pepper
  • Eucalyptus (a strong cold and flu fighter)
  • Lemon grass

You can add these herbs into your diet in a number of ways from adding them to your food, to your tea or organic fair trade coffee or water, to taking them in pill form as a supplement.

Eat Throughout The Day

Eating throughout the day is necessary because it helps you to burn calories faster and boosts your metabolism.

A quick eating rule is this:

Eat five small meals a day or three meals and two fruit and vegetable smoothies along with 2-3 glasses of detox water. Ideal detox water combinations include lemons and limes, raw honey and ginger or cucumbers and curry.

To truly take your eating to a holistic level, end your day with a cup of herbal green tea and lemon juice.

Eat Meats That Were Fed A Vegetarian Diet

The phrase, “We are what we eat” couldn’t be more true than it is today. Modern diets now consist of eating meats that are filled with hormones and antibiotics. And if you are eating meats that have been fed processed foods that contain harmful chemicals, then I am sure you can only imagine the unhealthy strain that doing so puts on your body.

However, as consumers we do have choices available to us when it comes to the meats we eat. When shopping buy meats that have the USDA (United States Department of Agriculture) seal of “Vegetarian Fed” or “Grass Fed” on the packaging.

Eating meats that meet this standard is a chief golden rule of eating holistically, because you are eating food that is as close to whole foods as possible. You are eliminating excess toxins from your diet this way, which leads to the next golden rule.

Eat Certified Organic Fruits and Vegetables

The same logic with meats applies to fruits and vegetables as well when eating holistically. When you eat organic fruits and vegetables you are giving your body the opportunity to be nourished at the highest level for optimal health.

To be considered USDA certified organic, fruits and vegetables must contain no pesticides or synthetic fertilizers and have not been exposed to sewage.

They are easy to spot because they will have the 100% USDA Organic sticker on them.

To discover the highest concentration of 100% certified organic fruits and vegetables, visit your area’s Farmers Market. Most Farmers Markets carry a much higher percentage of certified organic produce versus most major grocery stores, where only about 4% of their produce is certified organic.

Ditch The Guilt

This will sound counter intuitive to eating holistically because doing so requires a higher level of self-awareness, but I am going to go ahead and say it, ditch the guilt.

Meaning,

  • It doesn’t matter if you get your groceries from Whole Foods or Trader Joe’s or the corner bodega.
  • If you didn’t buy grass fed ground chuck this week, don’t sweat it.
  • Skip your green smoothie if the idea of eating spinach one more time this week bores you to tears.

Getting healthier and eating holistically can feel like a race towards wellness where bragging rights and self-image are the ultimate wins. However, going that route can lead you to a rabbit hole of choices that may result in guilt when you do have to deviate from your perfect holistic plan.

Ditching guilt is by far one of the most important golden rules of eating holistically for long-term benefits of living healthy.

The golden rules to eating holistically do require some mindful application and commitment, but doing so will allow you to strengthen the foundation of your health.

During your journey keep in mind the ultimate benefits of eating holistically: less stress, better sleep, glowing skin and a balanced digestive system, to name a few.

Once you get into the rhythm of eating holistically your body, mind and spirit will experience newfound radiance, and that is simply golden.

 

About the Contributor

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.

Join the Collective on Facebook and Instagram.

 


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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.

 

Join the Collective on Facebook and Instagram for more inspiration and to stay current on upcoming events.


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Yoga for Beginners: 4 Tips You’ll Want to Know (Plus, a Bonus Morning Routine)

YogaforBeginners[PhoenixRisingCollective]

I hope you are having a relaxing, fun, and fit summer! Last month, I talked about finding something that you love. How is that going? I’d love to hear your success stories, so leave your comments below on how you are moving and grooving, staying in shape and loving it.

I found something new that I love. Yoga. Seriously, how have I been a fitness junkie my whole life but never tried yoga?

Like so many other exercises, yoga is perfect for all fitness levels. The great thing about it is that it is a mental workout as well. Your mat is your zone, a time to unwind and release stress, toxins, and any invading thoughts. In the process you gain mobility, flexibility, strength, balance, and energy. I’m telling y’all, it’s good. It can be difficult, but in yoga you are challenging yourself when you are ready. The instructor will lead you with his/her calm voice to a place where you think everything is possible. This sounds too good to be true; I know! But in all seriousness and honesty, yoga is amazing for your body. Practicing can lower blood pressure and anxiety levels and help with sleeping. There are even yoga poses that are said to help with fertility. It is also low impact, and there are kids’ classes (all three of my kids LOVE it, including my ten year old son). I’ve seen chair yoga classes for yogis that find getting to the floor challenging.

I’m still learning about the names of poses, but here is what I’ve learned:

  1. Go to a yoga studio. This is a must to get the full experience. It’s a little more expensive, but you are paying for the relaxing atmosphere which is an essential part of yoga. Nothing against the “Y” or the corner gym, but a studio is best. There’s a lot of deep breathing, so you probably want to inhale relaxing oils and incense, not bleach and sweat.
  2. Give yourself time. There are some serious yogis out there. They have the upper body strength of an Olympic gymnast and are able to balance their whole body on their little finger. Don’t pay any attention to the people around you. It’s your mat, your time, your practice. You’ll get more flexible and stronger the more you practice.
  3. If practicing hot yoga you will sweat – a lot (see Bikram Yoga and Bikram Choudhury). I personally love it because I feel like I’m releasing toxins from my body.
  4. I mean really, truly, let yourself go. This is your time to free your mind of all your worries, anxieties, and stresses. Do not allow work, house, school, or life problems to join you on your mat. When I finish an hour class, I want to give the world a hug. The relaxation is probably the best thing about yoga. You are giving yourself a very physical workout while completely relaxing your mind.

Try this Morning Routine:

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L to R: Child’s Pose, Plank, Chaturanga (photos 3 and 4), Upward Facing Dog, Downward Facing Dog, Warrior One, Warrior Two, Reverse Warrior

The video below also shows the sequence of poses you can do in the morning that will get you started.

When you have gone through each pose a few times end by lying on the floor on your back, arms out to the side, legs open and straight. Take deep controlled breaths and let your mind go. Stay in this meditative state for a few minutes and then get up and conquer the world.

 

In love, fitness, and health.

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.

 

 


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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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It’s Love Yourself First! Friday: This Phoenix is Erin

Erin

Love Yourself First! Friday (LYFF) is part of our Shed Light series collection. We invite women to tell their LYFF stories to inspire and empower others to also fiercely demonstrate self-love in action.  The questions are meant to  “shed light” on various ways our featured Phoenixes are making self-care and intentional living a priority.

This week’s inspiring Phoenix is Erin:

Erin’s journey to better physical health and wellness is definitely inspirational, and we know her transformation will motivate and empower many women!

Two years ago Erin weighed almost 280 pounds and was a type-2 diabetic taking two types of insulin. After losing her job (and facing the possibility of losing her health insurance), she spiraled into depression. “I didn’t like or even begin to understand what it meant to love myself. I felt like I had no control over my life and at the age of 25 that did not give me much hope for my future.”

With a very strong determination to take control of her life and actively work toward more health conscious decisions, Erin prayed to God for purpose, strength, and guidance. “I decided I was tired of paying $200 a month for medicine I did not need to be dependent on. I decided I was tired of fearing being judged on my appearance before going into job interviews or my own self-consciousness holding me back. I decided that if I was unhappy with something, I DID have the control to change it.”

She stopped breaking promises to herself, started counting calories, and began using her gym membership (that previously collected dust). The pounds gradually dropped! Erin found the clarity she yearned for (and more self-confidence too). She recognized that her commitment to positive change led to more experiences she wanted to have, and with each determined step to get healthy, Erin lost more and more weight. In the process she steered her life in a new direction, found a love that she (for the first time) believed she deserved, and pursued a career that landed her the dream job she wanted. That’s not all. Because of her dedication to health and wellness, she was also taken off her diabetic medicine.

Erin passionately continues her health journey with strengthened faith, and today she is 155 lbs (so you do the math). “I was a woman on my knees praying to God for clarity, for reassurance that I was going to get through the storm though in my heart I was doubtful. I am now a woman who still prays for strength to weather my storms but never doubts that I will get through them because my past has shown me that once I do, the future is so much brighter.”

 

How inspirational is this Phoenix? Kudos, Erin! We applaud your courage and we’re so happy you shared your self-love story with us.

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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 bi-weekly self-love series created by The Phoenix Rising Collective. 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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The Take 3 Method: Eating the Right Amount of Good Food at the Right Time

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I like fitness, but I also like to eat.  I would assume the latter part of that sentence is true for most people. I mean, seriously, food is good and we need it to survive. That is why I am not a big fan of diets. Instead, I believe in eating the right amount of good food at the right time.

As part of my Tabata Bootcamp program, I talk to my clients about nutrition.  Nutrition is an extremely important part of your life and fitness program.  Bad nutrition can completely sabotage a great workout.

Every time you sit down to eat ask yourself three simple questions:

  1. Am I hungry?
  2. Is it a good choice?
  3. How much do I need?

 

Many times we eat out of boredom: While we’re sitting at the computer, watching a movie, or reading a book. Or we eat because it is convenient: At a party, “food day” at work, or meals sent over by relatives. Before you eat, ask yourself if you are really hungry. If your answer is “no”, stop there! Also, try drinking a glass of water then waiting. Our stomach sends the same signal to our brains for thirst as it does for hunger. You may think you are hungry and really you may just be thirsty.

If you truly are ready for a meal or a snack, the next question should be, “is it a good choice?”.  Yes, you may be hungry, but a Snickers bar from the vending machine is not a good choice. Instead, pack carrot sticks, cucumber slices, almonds, low-fat cheese, pistachios, or fruit.  If you are at dinner, go for the whole grains and lean meat such as fish or baked chicken instead of fried foods or red meat.

PhotoGrid_1428275789533-1The last important question is about portion. I grew up in an Italian family where you were expected to eat the full portion and usually a second helping as well.  However, despite your family’s expectations or what society tells us, we do not need to finish everything on our plates.  In fact, most restaurants give us way TOO MUCH food!  Eat slow and drink lots of water.  When you are full…stop! If you are at a restaurant, immediately ask for a to-go box and box up half of your meal before you even take a bite. This will remove the temptation to eat it all. This last question is also important if you allow yourself to have dessert: Take a few bites, but you do not need to eat the whole piece (or whole bag of cookies)!

Food Journaling:

I also recommend finding an accountability partner.  Together keep a food journal. Write down everything you eat during the day and then at the end of the week share you journal with your partner.  If you know someone is checking your progress, you are less likely to eat the bacon cheeseburger and fries.

There are great apps available as well to help you track your food intake, such as MyFitnessPal.

Fitness and nutrition go hand in hand. If you are committed to living a healthy lifestyle, don’t forget the importance of healthy food choices.  Step away from the diet and choose to use the Take Three Method.

In health, fitness, and love!

Megan

 

Want more details on The Take Three Method? Well, take a look at the Tabata Bootcamp Nutrition Guide.  For additional fitness coaching, contact Megan here.

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About the Contributing Writer:

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.


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A 6-Minute Workout: Never Underestimate Yourself and What Your Body Can Do (Video)

PhotoGrid_1425941288735

A few weeks ago, I held my first “beginner” class at a studio in Green, Ohio. The participants were shy and nervous, but they ROCKED it! So many of the women in my class had not exercised in years; some had injuries, most were not happy with their current weight, but all were motivated to make a change. Because of that motivation, they ventured out in a particularly cold and snowy northeast Ohio night to let some stranger work them out. The most exciting thing about this whole experience is that these ladies were NOT beginners! My classes are not easy; even when the title of the class says “beginner”, it is a tough workout. Too often, the first step is to believe in ourselves; to know that we simply…can.

My point to all of this? Do not underestimate yourself and what you can do. If you haven’t exercised in months, years, or never in your life – start now! Now is your time. Start slow and find something that you enjoy. You don’t need to spend a lot of money on a gym membership or a trainer; most things you can do in the comfort of your home. A trainer or fitness coach is great for motivation and for showing you how to do new exercises, but again, don’t underestimate you.

Below are a couple of example workouts to get you started and for additional motivation!

Consult a physician before engaging in any type of workout. Warm up and cool down adequately.

Megan_Lunge_Health_and_Wellness[ThePhoenixRisingCollective]

Lunge Demonstration – Megan Weidner, The PRC Health + Wellness Contributor

Workout #1 – Lunges

High knees (step or jog) 20 seconds, rest 10 seconds

Side lunges alternating sides 20 seconds, rest 10 seconds

Repeat both

Jumping jacks (step to the side or jump) 20 seconds, rest 10 seconds

Step back lunges alternating legs 20 seconds, rest 10 seconds

Repeat both

Push-ups (from floor or wall; you can drop your knees on the floor and push up) 20 seconds, rest 10 seconds

Plank 20 seconds, rest 10 seconds

Workout #2 – Burpees

Tabata: Burpees – 20 seconds; and 10 second rest (Repeat 8 times)

[Also, click here to learn more about Tabata]

Jump or step side to side 20 seconds, 10 second rest

Squat walk (squat position, take two steps forward and two steps back, repeat) 20 seconds, 10 second rest

Repeat

Here’s How to Do a Burpee:

Start by adding a simple 6-minute workout each day. Most of my clients find that getting the short exercises completed in the morning is best for energy levels and for their schedules.

In health, fitness, and love,

Megan

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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.