NinetyDays2Life

Delicious, Refreshing & Life Giving

2011-12-12T16:26:00.000-08:00

I have been experimenting lately with various Lemonade Recipes and my all time fave is anything with Rooibos. I grew up in South Africa where this tea grows wild and has literally so many health benefits that I just could not list them all. Rooibos ("roy boss") means "red bush" in Afrikaans. Rooibos tea actually derives its name from the aging process of oxidation that turns it red.

Here is a great ultra-refreshing recipe that will quench your thirst, cut your appetite, stimulate your metabolism, and infuse your body with anti-oxidants.

Refreshing Rooibos Lemonade

5 Cups of Strong Rooibos
1 Cup of Lemon Juice, Freshly Squeezed
1 Cup of Lime Juice, Freshly Squeezed
2 Lemons (thickly sliced)
Half a Cucumber (thinly sliced)

1 Cup of Ice

Chill for an Hour & Drink at your Merry!

The health benefits of Rooibos:

· Protection against cancer - The antioxidants in rooibos tea have been shown to increase the productivity of carcinogen-detoxifying enzymes, as well as protecting cell proteins, cell fats, and DNA.

· Improvement of immune system - Rooibos tea's effective combination of antioxidants and important minerals gives your immune system a boost, which means that you'll be able to fight off any illnesses in an efficient manner.

· Reduction of insomnia, tension, headaches and irritability - As a tea with no caffeine, rooibos drinkers have found that enjoying a cup before bed has helped to relax them and relieve any tension to allow for a great night of sleep. By helping to normalize tea drinkers' sleep habits, rooibos often reduces headaches and irritability.

· Stronger bones and teeth - With high levels of antioxidants and minerals like manganese, fluoride and calcium, rooibos tea promotes good bone growth, and helps to keep teeth nice and strong.

· Relief from colic and stomach cramps - Rooibos tea is sometimes called "the mother's miracle" because its antioxidants makes the tea an anti-spasmodic agent, which relieves stomach cramps and lessens colic in infants. Just mix this natural, decaffeinated beverage with milk and your baby will soon stop suffering from stomach pain and sleep easily.

Flavored Water is a Killer

2011-11-27T23:57:00.000-08:00

Stay away from Flavored water! Worst possible thing you could put into your body. Remember: advertisers aren't nutritionists. Ask yourself why you can't be satisfied drinking a pure form of water - water is what your body is made of and survives on. Pure spring water is what all animals drink daily to stay alive. Why do you feel you need a chemical water to be healthy and happy? YOU DON'T!

If you are in a fitness program, why drink a chemically fake water product as opposed to pure spring water? If you are trying to stay fit, water with no artificial chemicals, additives, flavors, no food colorings and NO corn syrup is the better choice - water, just plain water. :-)

If you really need to kick the watery taste for instance, add lemon, lime, or cucumber and lemon, or concentrated cranberry juice to your water. Liquid peppermint flavored chlorophyll to bottled water is also UBER AMAZING. Chlorophyll is not only healthy for you, but the peppermint flavor tastes refreshing and leaves your breath smelling great. And chlorophyll balances body weight and your pH balance, and is loaded in natural minerals and phytonutrients, and supports healthy blood.

Oh, and if you're feeling extra Cucumber Lemony and want something Refreshing, checkout these awesome Popsicles! http://www.familyfreshcooking.com/2010/08/03/lemonade-cucumber-spa-popsicle-recipe/

Make this A Stress-Free Week!

2011-10-24T12:56:00.000-07:00

Aren't you just loving Monday???! Well if you aren’t, you should be! The first day of the week does not always have to be the most hectic.... it really doesn’t, it’s all about mindset and the priorities you set before hand that make all the difference! While Monday means the weekend is over, it also means a new week of unlimited potential lies ahead.

Here are some tips to make this an amazing week!

1. Set Goals

On Sunday I revisited my goals. Planning the week ahead means that I am able to get a lot more done, and I then live without some of the chaos that ensues! I have started to follow Dr. Covey’s approach to goal-setting as outlined in The 7 Habits ofHighly Effective People.

This involves the following:

· Identifying Roles: Identify the key roles in your life. If you haven’t given this much thought before, just write down what immediately comes to mind. Some of my roles, for example, are: mother, daughter, wife, sister, and friend.

· Selecting Goals: Next, think of 2 or 3 important things you would like to accomplish in each of these roles in the coming week. For example, as a wife & mother, I need to make sure that my home is a representation of the love & happiness I feel inside. A safe place for both my children and husband to reside in.

· Scheduling: Ah... this involves taking the above goals, and scheduling time to do them. Be flexible though – in most cases some daily adapting is also needed.

2. Get the Most Out of Every Day

This may sound like a cliché, but each and every day is a gift. Don’t indefinitely delay happiness in your life or settle for being bored. Be inspired. Live with vitality. Enjoy life every day. Checkout my post on DailyHabits!

3. Do That Thing You Are Resisting

Almost everyone has at least one thing that they are resisting. Perhaps it is fixing something around the house, making an important phone call or re-starting the exercise habit. Get that thing done, and you will be sure to feel to feel as if you have accomplished something this week.

4. Nurture Your Relationships

I truly believe that happiness is highly dependent on the quality of our relationships with other people. So be committed to nurturing these relationships. Here are some quick ideas how:

· Pick up the phone: Email is great, but make a point every so often to pick up the phone and speak to your friends and family.

· Meet a friend for lunch: Do you have a friend that seems to have fallen off the side of the Earth? Invite them out to lunch and catch up on everything you have missed.

· Ping: Even if you are extremely busy this week, find the time to send a friend or family member a quick email or text message. If nothing else, it shows you are thinking about them.

· Remember birthdays: Make a point to remember important dates, such as birthdays. I suggest taking time out one day to mark your diary with these important dates. Tip: Facebook is great for discovering birthdays.

5. Stretch Yourself

Stretch yourself by trying something new this week. This could be anything! An activity, visiting a new place, meeting someone new, you decide!

6. Be Disciplined (probably the most important one!)

Starting the week by setting goals is a bit like making new years eve resolutions: they are easy to make, but as time progresses it can be hard to capture the same motivation that was present when you first made them. If you struggle with self-discipline, I suggest keeping the following quote in mind:

“When the morning’s freshness has been replaced by the weariness of midday, when the leg muscles quiver under the strain, the climb seems endless, and, suddenly, nothing will go quite as you wish – it is then that you must not hesitate.” – Dag Hammarskjold

7. Make a Difference

This week commit to making a positive difference in the world. Even the following small actions can make a big difference in the life of another person and/ or the world:

· Buy lunch for a hungry pan-handler.

· Donate something you never use!

· Recycle & Reuse.

· Volunteer your time.

· Put a smile on on someones face. :-)

How are you going to make this a great week?

15 Daily Habits: Are you following your Original Blueprint?

2011-10-24T09:53:00.000-07:00

Recently I have realized the importance of having a Blueprint, and following it with discipline. Doing something every day is such a powerful way to form a habit that in turn changes you from the inside out. As people, we need routines, we need to have schedules, its just the way we are programmed.

The following is a look at what I am personally working on!

My Morning

1. Wake Up Early & Meditate! Like the saying goes, “.....Early to rise, makes you Healthy, Wealthy & Wise!”. Get in touch with yourself Spiritually. Allow that connection to deepen for at least 10-15 minutes before any interruptions take over. Notice the difference!

2. Exercise: Get your body moving, energize yourself! In the morning I love to take an hour at the local gym to connect with myself, strength training is one of my favorites as it gets my overall energy levels up ASAP!

3. Review or (even better) rewrite Your Goals: You can’t accomplish anything if you don’t have a plan! So why even think of doing something, if you don’t have it down on paper? Writing things down allows me to have something to follow-through on.

4. Read and/ or Listen to Motivational Material: I am such a fan of listening to Joyce Meyers in the morning since introduced to her by my Great friend Aara. I am so pumped up to face the day after her sessions as it leaves me with a sense of Power & overall calm.

5. Visualize the Day Ahead: I like to think of what I want to happen in my day. I want to attract my desires and make them a reality! It also helps me to be positive about those things that I have placed importance on, as I feel connected with an end goal.

6. Write a “To Do” list: I am such a big fan of now writing down the important tasks. Like any other busy Women, I can be forgetful at times and this helps me to keep on track.

7. Check the News Headlines: My hubby and I are big Newspaper fans. In the mornings we like to start our day with breakfast and then talking about what is happening in our community and the world. We are connected this way, and we find it helps us to also have great conversations with people throughout the day.

10. Tidy Up: A cluttered house can lead to a cluttered mind and fuzzy thinking.

11. Take Time to Look Freaking Sexy! It’s a reality of life that people judge us by our appearance. I take a few minutes each morning to ensure I go out into the world looking the best I can. And why wouldn’t I? I know I am gorgeous, beautiful, wonderful & deserve to look and feel that way every day!

My Day

11. Put First Things First: Many people have their day controlled by tasks that are urgent, but not necessarily important. Examples include interruptions, some email and some phone calls. The habit of putting first things first is about organising and executing your life around your deepest priorities.

12. Connect with Nature: I find spending time outdoors in nature is great for my sense of wellbeing. I love taking walks around my local pond or going out to a local trail to take in a little nature with either by myself or with my family.

13. Be Proactive: Being proactive means showing initiative and taking the responsibility to make things happen. Whenever I want something to happen, I ask myself: What can I do to make this happen?

14. Ping a Friend: I try to send a quick email or text to a friend each day. It’s a great way to stay in touch with friends when I am extremely busy. It also lets those people closest to me know that I truly care about them.

15. Save: Now that my husband and I are on a financial wellness plan, I have been saving at least 10% of each pay check.

For Hairs Sake

2011-10-16T19:14:00.000-07:00

I recently became addicted to an ingenious product that has left me with long lasting hairstyles and the ability to skip a day or two on my shampoos. Although I don't use it everyday, it's still been a great time-saver!

For hairs sake, it's also meant allowing my hair to avoid the damages of over stimulating my roots with all kind of unwanted products & water logging ...I've also noticed that it was been growing a little more rapidly and thicker too! For hair’s health, many professional hair experts recommend skipping a day or two, or even three, between hair washing's. While it’s true that giving hair a rest can help it to stay healthier, it can also make some heads of hair look and feel greasy. I'm sure you've been there, done that!

I know that waking up in the mornings with limp and greasy is a real problem, especially as I frequent the gym often, and my hair can get that not-so-fresh smell as well. So how do you do what’s right for your hair and still keep it looking and smelling fresh and fabulous? My secret, Got2b Rockin'it dry shampoo!

Honestly, it's a hair miracle, all with a few short sprays and tussles. For busy people who are constantly on the go, for outdoor types who don’t always have the comforts of home and for those of you experiencing the greasies on those in between washing days, this stuff is a MUST!

... You're probably wondering what this has to do with your health or how it relates to you somehow feeling great about that morning bed-head.. well, for those of you ladies that DON'T have time to take a shower, dry and style your hair, this is the alternative to still looking fabulous and leaving the house feeling great! In less than as little as 10 minutes, you’ll have hair that has the shine, scent and beautiful bounce of freshly washed hair.

*Got2b Rockin'it dry shampoo can be purchased at London Drugs, Walmart, Shoppers Drug Mart, or wherever hair products are sold. It retails for about $5.49, and is a small enough can to pack around with you in your purse or gym bag.

Fashion is also Healthy

2011-10-12T17:37:00.000-07:00

It's said that a woman that is both healthy in mind & body tends to also look the part.

Do you?
How often do you usually get up in the morning and do your hair + makeup? Or put on that pretty dress you just bought? Do you take the time to make sure that when you leave the house, you aren't looking like a rumpled pile of sheets? Do you ever think of what impact your dilapidated state might have on your mood for the rest of your day?

Women strive to take care of everyone else but themselves. Whats even strange about this is that most of us know we feel great when we do our hair, makeup and put on our best, however seventy-six percent of us beautiful ladies set the goal of making it happen, yet only forty-two percent of us actually do!

This season, make it a priority of yours to get in touch with your inner style. Learn to channel your diva, and to love the body you are in! Get up! Do you hair! Try on those Pumps! Feel beautiful, sexy, and gloriously able!

Checkout STYLE REFRESH for Falls 2011 go to trends, and remember to take care of YOU! http://www.stylerefresh.com/REFRESH/Blog/Entries/2011/10/10_Fall_2011_Trends.html

Change your Thinking, Change your Life

2011-09-08T09:23:00.000-07:00

It's been the conversation of the ages; can your thoughts manifest themselves into not only positive but negative problems? Is there power in words and thoughts that create experiences? Are we aware, that YES, there's a connection between thoughts and the different parts of the body, and our physical problems. Imagine that.

We read all these articles on, conquering the problem, trimming the fat, the calories, hitting the gym a little more, eating healthier, taking time for YOU, targeting other people as your issue, "Oh it's because of my mom" , but what about the real issue, the root of the actual problem. What if all things in your life are nothing more then YOUR ISSUE.

What's interesting is that, "both the good in our lives and dis-ease, are results of our mental thought patterns which form our experiences. We all have many thought patterns that produce good, positive experiences, and these we enjoy. It is the negative thought patterns that produce uncomfortable, unrewarding experiences with which we are concerned".

If this is true, then this will ring REVELATION, and if practiced, could very well change your life in a DRASTIC, DRAMATIC, and INCREDIBLE way. "For every condition in our lives, there is a NEED FOR IT. Otherwise, we would not have it. The symptom is only the outer effect. We must go within to dissolve the mental cause. Begin the New Thought Pattern Affirmations, work on the WILLINGNESS TO RELEASE THE NEED, when the need is gone, the outer effect must die. No plant can live if the root is cut away."

You have unimaginable power, the power to cure, to heal, to overcome, to overtake, to change, and to manifest just about anything in your life. Here's your opportunity to use the above, to understand what I'm putting down and apply it. You will NEVER conquer your issue, WILLPOWER & DISCIPLINE are futile against your ISSUES. You need to get to the root of the cause, and cut it away.

Remember this, if you cut a plant down, the plant remains, it grows again, however, if you dig it out at the root, every last bit, that plant will NEVER grow again. How DEEP are your roots?

The Goodness of FRUITS!

2011-07-18T15:18:00.000-07:00

Its Summer time and fruits are in! At some point you’re probably going to take a trip out to the Okanagan and stop by the Heavy laden fruit stands, or indulge in some of our local produce, but I’d like you to take into account a few key things when it comes to fruit!

Having grown up in South Africa, with parents who were strict Vegans & studious followers of Good Health practices, fruit was a major part of our diet. When it came to fruit, it wasn’t just about eating it, it was about how and when to eat it. You may not know, but there is a correct way to indulge in the sweet, succulent and colorful array of goodness!

1. Don’t eat fruits after your meals! Fruits should be eaten on an empty stomach, as it will play a major role in detoxifying your system, supplying you with a great deal of energy for weight loss and other life activities.

2. Fruit is an extremely important food source; know when to eat it! For example, let's say you eat two slices of bread and then a slice of fruit. The slice of fruit is ready to go straight through your digestive tract, but it is prevented from doing so. In the meantime the bread starts to ferment and turns to acid, thus rotting in your gut.

3. If you have master the correct way of eating fruits, you have the Secret of beauty, longevity, health, energy, happiness and normal weight! Our previous notions of whether some fruits are good or bad is completely bogus, as all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter.

FYI. Do not drink cold water after a meal! Cold water solidifies oils that you have just consumed. It will also slow down the digestion. Once this 'sludge' reacts with acid in your stomach, it will break down and be absorbed by the intestine faster than the solid food. This in turn lines the intestine and turns into fat. As my mom says, “It is best to drink hot soup or warm water after a meal.”… Makes sense right?

5. Fruit Types and their Energizing, Revitalizing and Healing Properties:

KIWI: Tiny but mighty. This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange.

APPLE: An apple a day keeps the doctor away? Although an apple has low vitamin C content, it has antioxidants & Flavonoids which enhance the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.

STRAWBERRY: A Protective Fruit. Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing free radicals.

ORANGE: The Sweetest medicine. Eating 2-4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones, as well as lessens the risk of colon cancer.

WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with glutathione, which helps boost our immune system; also a key source of lycopene — the cancer fighting oxidant. Other nutrients found in watermelon are vitamin C & Potassium.

GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene, which is good for your eyes.

Get it Together; Stop the Excuses - Get Motivated

2011-06-23T12:28:00.000-07:00

It's been said that You should, "Learn everything you can, anytime you can, from anyone you can - there will always come a time when you will be grateful you did." Sarah Caldwell

So, my question to you is, are you learning? Are you changing? Are you actually applying the advice given to you? The groundwork of all happiness is good health. And it is your responsibility to hold yourself accountable to that. By Health I don't just mean thinking about it, I mean doing it!

We complain and analyze why we're overweight, why we're sick, why our relationships suck, why we aren't financially free, or why we aren't quite reaching our personal goals. We dissect ourselves, really, it's brutal; then we place blame on others because we're too damn egg-headed to get over our issues. But Why? What's your issue? And how hard is it to actually GET OVER IT?

Your responsibility is first and foremost to yourself; to love yourself, to eat right & exercise, to keep learning, to practice temperance, grace and generosity, to continue to adapt, to plan ahead, to keep organized, to take time to meditate and reflect... Why? Well, you may just avoid totally annihilating yourself for one, and everything else in your life will reflect this positive change. You can't have what you choose not to work for, or change for; it's simply impossible.

Some pertinent advice to Ourselves Should be, "Get It Together".

Can you honestly afford to be unhealthy? At what cost are you going to allow yourself to live in wallow, to continuously make excuses for yourself? To keep being complacent and being judgmental of others, because you just don't have what it takes!?! YOU HAVE WHAT IT TAKES! It's in you, right now, and you need to access that power and just DO IT!

No excuses, No "I'm not good enough" or "I'm not like others".. Bah!

You can do anything you set your mind to, and no one other then yourself can set limitations on what's possible! Impossibilities are caused by YOU, and it's up to you to take control.

My Challenge to myself this week, and to you is this: You must commit to a Food diary, write it all down. Simple, Easy, Carry it around with you. Take notes, and consider your "WHY". Was it an emotional response? Was it need? Why did you "Eat" what you Ate, and how much of it? Did you even eat at all!?

Here's How: http://www.slice.ca/Advice/Sliceblog/BlogPost.aspx?postID=12572&sectionID=42

Vision Boards, do you Have one?!

2011-06-21T12:50:00.000-07:00

There is no better way to get motivated, or Pumped, then with a Vision Board. The reason why they are so powerful is the way they help with manifesting. Imagine you have the power to create what you want your life to be. ..You are creating the story and you have the ability to make anything happen!

This is your vision. Creating a dream board or vision board is very similar to writing out your goals in life, except a vision invokes more emotion then simply writing out your goals. This difference adds an interesting element that has proved to be powerful for me and many others. As you know, I totally believe visualization is KEY in reaching your goals! Your assignment today, is due tomorrow. Make a vision board.

Once your vision board is complete, upload it to the 90Days2Life Wall, https://www.facebook.com/home.php?sk=group_155040037868198, post it to our Twitter page http://twitter.com/#!/90Days2Life or send it to Jessica@90Days2Life.com.

All those who participate will then be added to a draw for a set of BC Lions tickets for tomorrow's Game at Empire Stadium. Get Your Visions boards in Today!!

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Words to live by let this be your affirmation this week!

Print it out, post it to your bathroom mirror, keep it in your pocket, or on your phone.

Say it to yourself AT LEAST once a day!

"I fully realize that no wealth of position can long endure, unless built upon truth and justice; therefore, I will engage in no transaction which does not benefit all whom it affects. I will succeed by attracting to myself the forces I wish to use, and the cooperation of other people. I will induce others to serve me, because of my willingness to serve others. I will eliminate hatred, envy, jealously, selfishness, and cynicism, by developing love for all humanity, because I know that a negative attitude towards others can never bring me success. I will cause others to believe in me, because I will believe in them, and in myself. I will sign my name to this formula, commit it to memory, and repeat it aloud once a day, with full faith that it will gradually influence my thoughts and actions so that I will become a self-reliant and successful person." - Napolean Hill

Water, Water, Water! Drink It & Live Well!

2011-06-21T08:24:00.000-07:00

Eight Glasses of Water can truly work Wonders for your body.

So are you drinking enough?

Did you know that Water Suppresses appetite naturally and helps the body to metabolize fat. Funny enough an increase in water can actually eradicate fat deposits. (You should be writing this down...)

So are you drinking enough?

And here's why: The kidney's don't function quite right without enough water. When they don't, they kick some of their work over to your poor liver, who takes on way more then he's bargained for. With the liver then not working properly, it can't metabolize your fat, and more fat remains stored in the body....

Some more fun facts about Water:

- Drinking enough water is the best treatment for fluid Retention

- Water Helps maintain proper Muscle Tone

- Water Helps Rid the Body of Wastes
- Drinking water will help Your Natural thirst Return
- Water Can Help Relieve Constipation

That being said, find some time to fit Water into your everyday! If you stop drinking water, your body is going to go out of balance again. The last thing you want to experience is those headaches, muscle cramps, physiological issues, and strange neurological mishaps because of your lack of water consumption!

Force the Breakthrough!

90Days2Life - TeamWork

2011-06-09T10:58:00.000-07:00

Being part of 90Days2Life has allowed me many-an-epiphany. Maybe the following will be your own.

I got up this morning rearing to go, ready to tackle this Golf Tournament I've been organizing for the Large Construction Project I am working on. (No, I'm not tooting my horn here, I'm using the following as an analogy).... We're not talking a few mere people that simply work on the Project. No, about 200 of them, Subcontractors, Suppliers, City Officials, and Government Owners of the Project. That also includes organizing all design details, Swag, Silent Auction items, Volunteers, Budget, Agenda's.. you name it..... Yes, that's meant a lot of sleepless nights, dreaming about what I need to do next, but my problem is that I wanted to do it RIGHT, and that meant I was doing everything on my own.
Up until about 4 days ago....................and I then simply realized that, as the old saying goes:

"It Takes Teamwork To Make The Dream Work."

Yes, it's true.... remember that old saying people used to always rant, “if you want something done right, you have to do it yourself…”? .. Well it just doesn’t work anymore. It means for a lot of RIGHT your WAY, and not necessarily the ACTUAL WAY. It doesn't mean that we're necessarily doing something wrong, we just may be taking on way more then we'd bargained for and are now in a state of peril because our idea of perfection is now un-manageable. This applies to all areas of our lives...

When you’re focusing on a said goal, such as our coveted topic of Weight Loss, going at it by yourself isn’t always the right method. It may seem right to you, but seriously, what if the reason why you fail so much, or just aren’t seeing the results is because you’re an ant trying to build an anthill without support!

Have you ever, literally and figuratively, taken on more then you should? Set the bar too high, yet just didn’t achieve your end goal? Have you ever tried to figure out the answer to something on your own because that’s just your nature? Have you ever overworked yourself because you didn’t think anyone else could do what you do, yet everything around you kept piling up?

I’m answering yes to all the above, and I’m pretty sure you are too! Someone sent a quote to me just the other day, “If you do what YOU do best and allow others to help you with the rest, you can easily conquer your mountain. When you look up at your mountain to climb, don’t let it overwhelm you.”

.. That’s powerful! Yes, you are CAPABLE, but you’ll see RESULTS in your life A LOT FASTER if you allow yourself HELP with the rest. Remember this today and remember that 90Days2Life is always here for you, NO MATTER WHAT!

Love all that is YOU,

Jessica

90Days2Life Summer Meetings & Events

2011-06-07T12:20:00.000-07:00

This Summer is Gearing up to be a Roaring Good Time with 90Days2Life, are you ready to get Active? We are so excited to present the following list of amazing activities & meetings we have planned for the following weeks.

We’d also like to say that even if an activity looks intimidating, isn't quite your thing, or if you feel as if you don't have the means to make it out, STOP thinking that way. Remember, you create the environment which you choose to live in!

90Days2Life is meant for participation, for self-growth, for finding your balance, and experiencing new things. The concept of integrating various activities in all areas of Health & Wellness not only allows you to build upon your existing repertoire, but it will help you to achieve your Health & Wellness Goals. Don't ever set limitations on what you can / or cannot do, and if it really comes down to your having a reservation about something, let me know, We'll find a way to make it work!

Chatelaine recently said: "One of the best ways to also maintain our romantic relationships is spending time with other women as it helps us to relax and provide empathy, energy and support to others in our life. It also gives us the distance needed in order to remember all the things we love about ourselves as a woman, without the label of mother, girlfriend or wife." - This statement is so very true! Think about it, how many relationships end in divorce or discord? Friends & Personal Activity are EXTREMELY IMPORTANT to your own Relationship HEALTH.

June:

·Tomorrow Night: Tracy Gibbons Fitness Freaks @ 7PM

·June 15th: TBA (This event will be updated as soon as possible)

·June 22nd: Fashion Forward with Jacalyn Low @ 7:30PM

·June 29th: Empowering your Inner Diva with Cindy Weber @ 6:30PM

July:
·July 10th: Tournament at Sunrise Golf @ 10:30AM (Couples Event)

·July 13th: The "Poop Talk" - Colon Hydrotherapy with Lisa Savard @7:30PM

·July 14th: Hypnotherapy - Past Life Regression @ 7:30PM | Location TBD

·July 20th: The Grouse Grind @ 6:00PM or Horseback Riding | Location TBD

·July 27th: Meditation in the Park - Yoga @ 7:30PM | Fort Langley

August:

·August 3rd: Obstacle Course - Pre|Warrior Dash Warm Up @7:00PM |(Couples)

·August 5th-7th: Warrior Dash & Family Camping Weekend - Whistler @4:00PM | (Couples Event)

·August 10th: Swimming 101 - Pre|Surf Warm Up @7:00PM | Location TBD

·August 12th-14th: Summer Surf Camp - Tofino @ 10:30AM | Whalers on the Point

There will also be a Stand Up Paddle Boarding Event in July this will be updated!

As this group is run on Member Participation it is my goal to help subsidize any costs associated to the above activities. Thankfully most of them are FREE; however, we try and round-down the amounts to make it possible for anyone to participate! If at any time you would like to support the group in some way, or know of an Organization that would like to Support our Vision in bringing Health & Wellness to the Forefront, Donations are ACCEPTED!

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Ps. 90Days2Life will be launching a Community Health & Fitness Challenge in the next little while. The purpose will be to help individuals achieve Weight Loss & Personal Goals; realistically anything that sets limitations on their ability to be a success!

The Challenge will be open to anyone wishing to participate in it, however, it will require a letter describing the reason why they are entering the Challenge, and a Photo of themselves. There will be a submission deadline with only 20 final candidates selected to compete for the Grand Prize. Candidates upon selection will fill out the registration form along with a $40 entrance fee, and will receive a Goody Bag with some wonderful gift items.

Each week Challengers will be given a Certain Task or Activity that they will have to perform, along with personal coaching, fitness sessions, nutritional, and will log it via Video Upload or onto the Facebook Page. After 90Days the Winner will be decided through the number of Task/Activity Completions, Facebook Likes, and accumulated Weight loss.

Note: The Grand Prize package will be a culmination of a Make-Over, Health & Wellness Services, and Fitness Related prizes.

If you have any questions or concerns please let me know! I also invite you to pass along the information to any friends or family that you would like to see participate, as if you want to get Healthy, Loose a little weight or grow your knowledge this summer, THIS IS THE PLACE TO DO IT!

How's Your Mind?

2011-06-01T15:59:00.000-07:00

It’s back to a new week, new start, and an opportunity to reflect on the “hopefully” fantastic weekend that you had. Did you spend time with family? Get out and enjoy the sun? Try out a new activity? Or maybe sit in your garden and take a little time for self reflection? Were you happy? Content with how you spent your time? Appreciative of what you had, and whom you were spending time with?.. Whatever the activity or interaction, I hope it was not only nourishing to your body, but also to your soul.

I was talking to a friend over the weekend and a topic of discussion came up with regards to “How Healthy is Your Mind”… Most of us start worrying about dementia after retirement - and that may be too little, too late. Experts are now saying, if you want to take care of that beautiful mind of yours, you need to start early! Speaking from experience, my grandmother was someone who suffered from this debilitating issue, and I for one now understand why, and

"More and more research is suggesting that lifestyle is very important to your brain's health," says Dr. Paul Nussbaum, a neuropsychologist and an adjunct associate professor at the University of Pittsburgh School of Medicine. "If you want to live a long, healthy life, then many of us need to start as early as we can."

So what can you do to beef up your brain - and possibly ward off dementia? Nussbaum, who recently gave a speech on the topic for the Winter Park (Fla.) Health Foundation, offers 20 tips that may help.

· Join clubs or organizations that need volunteers. If you start volunteering now, you won't feel lost and unneeded after you retire.

· Develop a hobby or two. Hobbies help you develop a robust brain because you're trying something new and complex.

· Practice writing with your non-dominant hand several minutes every day. This will exercise the opposite side of your brain and fire up those neurons.

· Take dance lessons. In a study of nearly 500 people, dancing was the only regular physical activity associated with a significant decrease in the incidence of dementia, including Alzheimer's disease. The people who danced three or four times a week showed 76 percent less incidence of dementia than those who danced only once a week or not at all.

· Start gardening. Researchers in New Zealand found that, of 1,000 people, those who gardened regularly were less likely to suffer from dementia! Not only does gardening reduce stress, but gardeners use their brains to plan gardens; they use visual and spatial reasoning to lay out a garden.

· Exercising daily can reduce the risk of dementia because cardiovascular health is important to maintain blood flow to the brain.

· Read and write daily. Reading stimulates a wide variety of brain areas that process and store information. Likewise, writing (not copying) stimulates many areas of the brain as well.

· Learn a new language. Whether it's a foreign language or sign language, you are working your brain by making it go back and forth between one language and the other. A researcher in England found that being bilingual seemed to delay symptoms of Alzheimer's disease for four years.

· Take classes throughout your lifetime. Learning produces structural and chemical changes in the brain, and education appears to help people live longer.

· Listen to classical music. A growing volume of research suggests that music may hard wire the brain, building links between the two hemispheres. Any kind of music may work, but there's some research that shows positive effects for classical music, though researchers don't understand why.

· Travel. When you travel (whether it's to a distant vacation spot or on a different route across town), you're forcing your brain to navigate a new and complex environment. A study of London taxi drivers found experienced drivers had larger brains because they have to store lots of information about locations and how to navigate there.

· Pray. Daily prayer appears to help your immune system.

· Learn to meditate. It's important for your brain that you learn to shut out the stresses of everyday life.

· Get enough sleep. Studies have shown a link between interrupted sleep and dementia.

· Eat more foods containing Omega-3 fatty acids: Salmon, sardines, tuna, ocean trout, mackerel or herring, plus walnuts (which are higher in omega3s than salmon) and flaxseed. Flaxseed oil, cod liver oil and walnut oil are good sources too.

· Eat more fruits and vegetables. Antioxidants in fruits and vegetables mop up some of the damage caused by free radicals, one of the leading killers of brain cells.

90Days2Life Eat-Right Challenge

2011-05-13T10:58:00.000-07:00

The Challenge: Are you thinking, feeling, living in a Mental and Physical state of Health & Wellbeing, or are YOU Struggling to keep up? The right food, at the right time, and in the right quantities can have a dramatic affect on YOU! This week, your goal is to incorporate 2-3 of these items into your Lifestyle, EVERYDAY! That means either Breakfast, Lunch, Dinner, or ALL meals!

Begins: Today, Friday May 13th, 2011
Ends: Friday May 20th, 2011 8AM PST

Who can Participate: Anyone

The Foods: Avocados, Whey/Isolate protein, Blueberries, Broccoli, Spinach, and Eggs.

The Rules: If you are participating, create a personal Album on Facebook called "90Days2Life Eat-Right Challenge".

1. With your Eat-Right Meal, take a picture of it and post it to your Album.
2. Describe how you utilized the item to maximize your targeted Health goal!
3. Tag the "90Days2Life Food Challenge" Event Page when you do.
4. Work towards the most posts, most likes, and the most Health Conscious & creative use of the items!
5. Bonus points if you loose a pound or two... ;-)

Each day, I will also post a recipe that you can follow for Breakfast, Lunch, and/or Dinner; if followed, you may drop a pound or two! Eating doesn't have to be painful or regimented, neither does it have to be bland! Remember, there is such a variety of uses for the above Items, especially when you do a little research! Get creative, make it fun, incorporate your family, and enjoy the experience!

The top Competitors and Eat-Right Challengers will be drawn at the end of the Challenge to win a Gift Card to a Local Salon/Spa .... click here to participate in the Challenge.

Want to De-Jiggle your Body?

2011-05-06T16:33:00.000-07:00

Here's a little insert from the Daily Mail via Jillian Michaels, she says:

I'll start with the bad news: studies show a clear link between cortisol, a hormone your body releases when you're stressed, and excess belly fat. Back when we were being chased by lions in the jungle, cortisol came in handy helping us run faster now, when the boss starts to push your buttons, or you're running late — these "fight or flight" hormones have nowhere to go, and our bodies stay in stress mode, corroding our organs and glands until our systems shut down. Individuals who secrete the most stress-response cortisol also have the most fat on their bellies, and are more likely to experience regular spikes in carb cravings.

Now for the good news: there are at least half a dozen ways to regulate your body's production of cortisol — and not one of them is a sit-up! From changing the types of proteins and grains in your diet to the time of day you eat, to how much caffeine you're taking into your body each day, you can dramatically affect the amount of cortisol that lingers in your system and see a slimmer, flatter belly!

---

Personally I've heard that licorice and grapefruit are amazing with regards to the above, as they break down Cortisol. Of-course exercising regularly and drinking plenty of water, along with ingesting Whole Food, is going to have a drastic effect on your body... eHow Health States, "Stay away from foods that are processed or packed with sugar and simple carbohydrates such as candy, cake, pasta and white rice. These types of foods can increase insulin levels which lead to the release of stress hormones. Instead, opt for food that is high in fiber like fruits, vegetables, and whole grains. It is important to remember that it does not really matter if you eat three normal meals or six smaller meals as much as it is important to consume all of the nutrients that your body needs at some point throughout the day." Read more: Cortisol Reducing Foods | eHow.com http://www.ehow.com/about_5385325_cortisol-reducing-foods.html#ixzz1LcKC1sfb.

Powerful stuff... a secret weapon to beating F² (Fat and Flab)....

The Power of Your Mind; Are you feeling Positive today?

2011-05-06T08:57:00.000-07:00

In today's day and age, it's easy to get side tracked by many of the ongoing obstacles we face. Our minds become cluttered with problems, responsibilities, the "busyness" of our day, and we resolve that this is just the way life is supposed to be... but is it? Could our mental attitude possibly be causing some of the issues we face, and is there the potential to change our life for the better? Can we alter the way we handle certain situations or how we live our lives, by switching to a more Positive approach in thinking? I believe so ..

Success Consciousness defines the Power we have to control our lives through our Minds ... and they clearly state, "Positive thinking is a mental attitude that admits into the mind thoughts, words and images that are conductive to growth, expansion and success. It is a mental attitude that expects good and favorable results. A positive mind anticipates happiness, joy, health and a successful outcome of every situation and action. Whatever the mind expects, it finds. Not everyone accepts or believes in positive thinking. Some consider the subject as just nonsense, and others scoff at people who believe and accept it. Among the people who accept it, not many know how to use it effectively to get results. Yet, it seems that many are becoming attracted to this subject, as evidenced by the many books, lectures and courses about it. This is a subject that is gaining popularity."

Could this be what many of us are lacking? Are we just uneducated on how to live our lives positively, and for that matter, do we struggle to see ourselves deserving enough of anticipating happiness, joy, health and success? This is something extremely important to think about, as with the majority of people, we just don't believe that this state of being is possible. Many of us wish for love & laughter, good health and happiness, however, we are unable to mentally cultivate this state of being. As a matter of fact, it is quite common for most of us to reassure others, and motivate them into thinking positively, but we ourselves lack the understanding of how to live this way ourselves.

"The power of thoughts is a mighty power that is always shaping our life. This shaping is usually done subconsciously, but it is possible to make the process a conscious one. Even if the idea seems strange give it a try, as you have nothing to lose, but only to gain. Ignore what others might say or think about you, if they discover that you are changing the way you think. Always visualize only favorable and beneficial situations. Use positive words in your inner dialogues or when talking with others. Smile a little more, as this helps to think positively. Disregard any feelings of laziness or a desire to quit. If you persevere, you will transform the way your mind thinks."

When last have you taken the time to reverse your thinking? Do you take time during your day to affirm how amazing you are? Or are you constantly brought down by the opinions of others? Are you waking up to believe today will rock Your world? Or are you knowingly setting yourself up to fail? The physical and circumstantial outcomes in your life are all a product of how you think and see yourself – there is no other reason for it… it is simply a fabrication of your mindset, and how you view situations. Could this possibly change if you view your life as a blessed one? Might you visualize only favorable and successful situations, which in turn would create favor and success in your life? Do you feel deserving of such a life?

I hope that somehow the above has opened some small part of your mind and caught you by surprise. I truly believe that through repetition, affirmation, and surrounding yourself with positive and motivational people – the willpower and peace of mind delivered to your life will be enormous. Change will happen overnight! You can attract success and affect your reality for the better, it is simply a matter of taking on the type of thinking that allows you to dream great things, and thus your life will be a GREAT place to be!

Inspire Yourself to Exercise...

2011-04-20T13:38:00.000-07:00

At times it's hard for you to even think of hitting the gym, let alone hitting the pavement for a good run.. I know that personally, fitting fitness into my day is so important but I sometimes battle with having to move my butt out the door. Then there's the weather, how can you even get motivated to get outdoors when there's episodes of snow, hail, and rain showers falling from the sky at a constant rate! Then there's time, where's the time to do it? Or to find your way around managing a fitness routine and a busy household and blossoming career?

With 90Days2Life you'll find that the Vision is really all about Inspiring you to make Healthier choices which will then lead you to living a Healthier and Happier life! These tips may just be the motivation you need into taking that first step towards a much needed lifestyle change and conquering those pesky "I Can't do it today," excuses.

1. Exercise is normal: Our bodies are meant to move, and they like it when we do. Back in the day we had to farm our own food, hunt our own meat, and create the world we wished to live in. People weren't all obese and decrepit at an early age, in actuality it was the Nobleman that usually sat on his butt that died a long painful death while his servants survived him!

2. Exercise means healthier choices: If you engage your brain and forget about rewarding your efforts with food, you’ll find that exercise can improve your “ingestive behaviour” so that you are better able to make good food choices and not over-eat. Well isn't that fascinating?! I also find that the more I hit the gym, the more I worry about destroying all the effort I just put into looking and feeling so damn good!

3. It feels so good when you've accomplished it: I love positive reinforcement when it comes to exercise, and I know that it's good for me. What sucks is when I have to do it, even when I don't want to... The great thing is when I’m home taking that Hot bath, it all makes sense, and feels so good to have done it!

With the above being said and laid out there for you to view, it's my honest hope that you'll really asses your current situation. Are you constantly trying to find a way out of being active because you're just too lazy? Do you have no motivation or willpower? Does it just take too much effort?... You don't have to feel this way, neither do you have to go about it alone. This group is not only a tool to motivate you, but will give you the accountability you require to succeed, so PLUG IN!

What could be better then getting your heart rate up, feeling that sweat, and energizing your body in the way that it should be? Do you stand to lose anything by inspiring yourself to move? To shake that tush and get in the groove? No! By keeping active and making exercise a vital part of your life you are guaranteed to live a longer, happier, more fulfilling and successful life - I guarantee it!

Hot Truth

2011-04-19T13:31:00.000-07:00

What's great about this quote is, it's raw, it's real, and it really makes you realize something so very vital about yourself. Did you know that you are unique? Did you know that there isn't one person like you on this Earth? Did you know that you are the very change you wish to see in others and the world around you? Many people like yourself have a problem with knowing who YOU really is, and realizing how much you how to offer to yourself and to others. You keep comparing yourself to everyone but YOU!

When you're moving with great energy towards achieving your goals, it is important to remember this, and to appreciate yourself for the big and little changes you’re making. There may be times when you feel like you’re falling short of your daily plan or even going backwards. You may find yourself criticizing your progress, or wishing you were like someone else...

This is a time for self-appreciation and self-love, especially if you’ve had a tough day with some setbacks. You need to realize that there will be good days, OK days and plain old bad days! Imagine appreciating yourself for your commitment, your drive, your focus and patience, even if that day didn’t seem to give you the results you wanted. Self-criticism and judgment will not help you get what you want faster. Self-appreciation will.

Creating a Lifestyle Change, are you READY?

2011-04-14T13:48:00.001-07:00

As 90Days2Life grows and evolves, it's really important to take you back and asses how you're going about your Lifestyle change. It's so important that you know how to go about creating the successes you wish to see in your life! You're capable of taking this on, and with the list of provided insights, I hope that you will take the time to cover a few, and reach your goals!

That being said, it's almost the end of the week, and what better way to recap on what you've been doing than to prepare yourself for a much needed respite. Make this weekend is a time for you to relax, to recover, to renew, and to seriously spend time with those you care about the most. One of the things we tend to forget, is that our body and mind also needs to take time for itself, and yet we continue to toil through these days of rest.

A little insight: In World War II the race was on; factories across North America were exploding with growth in order to provide arms for our troops across the water. Men and women were working anywhere from 12-24 hours a day, around the clock, just to ensure that we were able to facilitate the demand for weapons and machinery of all kinds. In a study that was conducted in these factories, it was noticed that the percentage of Man-hours spent in comparison to overall output was an astounding 32%. In light of the situation, the factory then setup a break schedule for all workers, in which they not only napped several times during the day, but also took Saturday off to rest. Output went up to over 180% in less then a month!

Now wouldn't you call that amazing? One of the real principles here is that you have goals, you want to achieve these goals, you want to progress, to change, to succeed, however, you need to also rest! Set realistic goals for yourself, and make sure that you're taking time to lower your heart rate, to clear your mind, and to channel your energies in ways that give you the greatest amount of output! That being said, here's the list of some awesome ways you too can create lifestyle change.. and yes, it can happen overnight.

The List:

1. Make a list of all you can’t stand about your lifeThose who are really stuck may complain that they don’t know what they want. Not true. Make a list of all you do not want or like about your current situation and you will find on the flip side, something you DO want! Write it down.

2. Recognize that ALL change (good or bad) means loss

The ‘evil’ we know is sometimes less scary than the ‘evil’ we don’t know. It is normal to be afraid to make a change because of what you stand to lose. However, the only way is forward, so you might as well accept whatever perceived loss of status, money or identity and realize that more happiness awaits. In fact, if everyone else is telling you you are crazy for making a change, you are on the right track! Just do it!

3. Reframe ‘I can’t!’ to ‘I can!’
“I’m not good enough.” “I’m too old.” “I’m not qualified.” NOT TRUE! Look for examples in your life, your surroundings, in the media or in books of people who have done things against the odds and use those examples as symbols of what’s possible for you. Change your vocabulary and watch your results change.

4. Understand how the past got you stuck today

Many of us make vows when we are young that get us stuck as adults. “I’ll never be like my parents!” “I won’t be poor!” “I’ll show them!” Whatever it is, the motivation you chose at some early point worked but is no longer working now. Determine what your old motivation for your life was, decide if it still serves you and if not, CHANGE it. Fast!

5. Realize that discovering your ‘purpose’ does not have to be hard or grand

Many people, when searching for direction in their life may also be putting their life’s purpose into question. Most make the mistake of thinking they have to have a Mother Teresa-level of purpose to rate. It’s just not true and that likely keeps you stuck or suffering.

Who you are everyday and what you do naturally (whether it fits your job description or not) is your purpose. How you affect others positively is your purpose. What you contribute that is uniquely you is your purpose. It’s right under your nose. Recognize it and try to make it central to whatever you do next.

6. Gain a criteria for happiness

Most people know they are not satisfied but really lack clear criteria for what will make them happy. Humans feel satisfied when their needs are met and they don’t have to compromise their values. Write down what you truly need (emotionally, not financially) and value.

Do you need stability? Honesty? Recognition? Do you value spirituality? Adventure? Education? These are not optional. Get purposeful about getting these things in your life and new directions become clear.

7. Research ALL that interests you

List all fields, jobs, careers, or areas of interest. Choose no more than three at a time to research. Besides the internet, try to talk to people who will let you have an informational interview or give you the real scoop on the areas you are interested in. A process of elimination will begin and one particular area may get traction through luck and coincidence that starts to feel like the front-runner.

8. Tell the truth about your money life

Money is usually the first thing that stops people from pursuing what they truly want. Don’t let it stop you. Get straight with your money. Even if it’s painful to see, know what you have and don’t. Don’t let it stop you. Moonlight, borrow or barter to move toward your new direction.

9. Put Yourself in Opportunity’s Way

It’s time to push the envelope. Take risks, get out of your comfort zone and get out there. See opportunity where it is – everywhere – and don’t be shy about asking for favors or things that seem pushy. There are great rewards out there when you put yourself on the line.

10.Create a Plan and Get Support
Make a timeline for how you are going to cross over into something new. It usually takes 1-3 years to fully transition into a new direction. Don’t fret. Make a monthly plan and get plenty of cheerleaders around you. No naysayers! Hire a coach or get a group of like minded folks, like 90Days2Life, around you and you will be settled in a new, satisfying direction before you know it.

Setting Goals & Reaching them + Are you taking care of your Metabolism?

2011-04-12T15:00:00.000-07:00

In the past few weeks we’ve been setting goals and making our Wellbeing a #1 focus! Our goals have ranged from – drinking more water, exercising more regularly, showing appreciation, learning the +R | -R, accountability, eating well balanced meals, including fiber in our diet, and so forth. I’m amazed at how many Lifers have been achieving these goals and really taking time to improve upon the variety of Health & Wellness norms that they've been so used to! Change is a wonderful and rewarding part of life; make sure that when you take time to change, give yourself a little pat on the back.

This week I’d like to draw your attention to your Metabolism. Are you taking care of it? Each day you should really be making an account of your routine and factoring its effect on your body’s Fat Blaster 2000. Without your metabolism, a healthy one, you’re going to keep running into the series of problems you've been facing all along…..

Here are some tips:

1. Eat Breakfast: Every. Single. Day. If you don't, your body goes into starvation mode (it's paranoid like that), so your metabolism slows to a crawl to conserve energy. And the heartier your first meal is, the better.

2. Drink Tea: Not only does tea relax your body is high in anti-oxidants, and a powerful way to curb appetite, but it's also the closest thing to a metabolism potion. Consuming two to four cups of green tea per day can torch up to an extra 50 calories!

3. Cleansing: An increase in environmental toxicity coupled with unhealthy diets and sedentary lifestyles has resulted in a drastic increase in illness and physical complaints such as headaches, fatigue and general feelings of “un-wellness”. We all suffer from something odd, or that uncomfortable feeling you “just get”.. listen to your body! You can find a variety of Cleanses at the Local Reflex store, and if you're unsure, talk to the in-store consultant, they know what they're talking about!

Ps.We expose our bodies to a tremendous amount of toxins via the food we eat, the water we drink, and the polluted environment that we live in and eventually our bodies reach a point where they can no longer cope without a little help.

4. Grab some Metal: Many of us forget that we lose iron during our period every month. That can throw a wrench into our metabolic machine, because iron helps carry oxygen to our muscles. If your levels run low, muscles don't get enough O2, your energy tanks, and your metabolism sputters. Stock up on iron-fortified cereals, beans, and dark leafy greens like spinach, bok choy, and broccoli.

5. Mix Things Up: You're always looking for a way to shorten your workout, right? Well, step up your intensity and you'll burn the same number of calories or more in less time. At the gym I do about 10 minutes of Cardio to get my body burning, and then I hit the balance ball for 15 minutes of weight intervals. I end my workout with 5x3 minute rotations on the stair climber and another 30 minutes of high-incline speed walking.

6. Get to bed – early: When you sleep less than you should, you throw off the amounts of leptin and ghrelin—hormones that help regulate energy use and appetite—that your body produces. And get this, the old saying is right: “Early to bed, early to rise, makes a lady like you, healthy, wealthy, and wise.” – Clearly you need to work on more sleep!

Now that you have all this information, take what you need, talk to your local Health Food's Guru or Fitness Expert, and get that Fat Blaster 2000 working! Remember, Rome wasn’t conquered in a day, so don’t try to do it all at once. Little steps are key to creating changes in your lifestyle with the greatest amount of improvement - trust me!

Doesn't Anyone Sleep Anymore!? Improve the Quality of your ZzzzZZZzzz...

2011-04-05T13:51:00.000-07:00

I don’t know about you, but like some, I’m a serious insomniac! I follow a routine almost every night in hopes of possibly having my head hit the pillow and falling into complete coma induced bliss, yet I’m just not getting there! And what’s with sleep anyways? In the 30 years of my life that I will spend sleeping, I could have spent all that time travelling, building my empire, and eating watermelon. Then again, that’s just my over-achieving self talking, but realistically, I really do need sleep! Don't you?

Did you know that sleep is actually extremely important, here’s why:

It improves our memory (our brain doesn't shut down during sleep but rather goes into overdrive, like a computer sorting through its memory).
It has the potential to double our problem-solving skills.
It increases our ability to empathize with others.
It heightens our sex drive.
It’s associated with a higher IQ in kids.

In fact, just one night without sleep is what leaves us without performing at the same level as having a blood alcohol level of 0.08. That’s pretty sad, especially since I’ve appeared to have had a little too much fun for the last couple of nights… yet I’ve been as sober as a doorknob. Which means that I should be at least trying to find a way to get to bed earlier and possibly knock myself out with something a little stiffer than just a hot shower. I want to be that sober-eyed, kind-hearted, and sexually active genius I know I am, but I can’t do it without shut eye!

The Situation: I wake up too early, my husband has a tendency to snore and move around a lot, and I certainly don’t wake up refreshed after having bright eyed Wambits crying to me for a bottle at 3am. I then ask myself this, if I can’t find more time to sleep, then how am I going to improve the quality of my sleep so that I can get the most out of each hour of slumber?

I could possibly wear earmuffs, a garter belt, lock my bedroom door, seal in my windows with duct tape and black linen, ask my husband to sleep elsewhere… though, these options limit my capability in realistically continuing to have a Healthy Relationship with my bed tenant.

I’ve noticed as with most avid sleepers I’m heavily influenced by light, which is why I get crabby when I see any flicker of it while trying to get to sleep. I get so upset if someone turns on a light, it’s almost like the pinching feeling you get when someone tickles you too much. Then It naws at my brain when my phone vibrates at 2am, and that light seeps across from the vibrating phone to my now dreaming self.

Some intelligent scientific types say that artificial light exposure between dusk and the time we go to bed at night suppresses release of the sleep-promoting hormone melatonin, enhances alertness and shifts circadian rhythms to a later hour–making it more difficult to fall asleep. This could be a good indication of why we don’t get the rest we need sometimes?

The Solution: Apparently there are a few ways that we can increase the Quality of our sleep! Yay to us!

1. Taking a warm bath right before bed. This helps to soothe and loosen tight muscles, in addition to relaxing the body and slowing the heart rate.

2. Keeping the room dark! Shutting off all electronic devices at least an hour before bedtime, and using a curtain to give you that extra bedroom “darkness”.

3. Avoiding caffeine at least 4 hours before bedtime! Yes, that means no more RedBulls at 7:30 for me… but also be careful for certain teas!

4. Exercising regularly! Isn’t this what we’re preaching anyways?! Funny enough, it’s actually key to drawing more oxygen into the body, and working off the extra energy, so that at bedtime you're not some jitterbug.

5. Keeping the bedroom just for sleep & sex… which at times is hard to do, but when your bedroom is a place for peace, calm, and a little tantric play.. you’re more likely to feel rested in this Zen inspired environment!

So, a goal to set for yourself this week, and the rest of those 30 years you plan on sleeping through... should be to achieve Quality sleep! Write down a few ways that you're going to put this plan into action, and try to accomplish at least one goal at a time! Before you know it those bags will disappear, you won't be drinking out of milk cartons at 3AM, and your partner will notice the sober-eyed difference...

Diminishing Orgasms, and Other sensitive Aspects of your Sex life….

2011-03-24T10:56:00.000-07:00

Sex. You want more of it–in theory, right? .. ..

I know it’s a touchy subject, but seriously, think about it; after being at work for 10 hours, to after-work Yoga, to picking up the kids from Daycare, to the grocery store, and home, you’re sometimes too tired to even think about sex, much less actually do the deed. If you’re like me though, you probably enjoy it immensely, but when you’re just about ready to fall asleep, and someone starts kissing you neck, it’s hard not to pretend not to be asleep! Which in essence is a terrible thing do, as why would you forgo the possibility of one amazing Orgasm? *Sighs*.. Funny enough, it’s either you’re too exhausted, or he passes out even

before you start to peel back the covers.

Am I the only one who seems to experience this scenario? I get the feeling its common, especially with couples with kids; is there no cure?! According to two amazing authors of a new book, it’s not necessarily an issue of sex drive. You can use simple economic principles to put a little jump kick into your sex life.

The Law of Diminishing Orgasms

As couples get busier and take on more responsibility at work and home, the “cost” of sex increases, which means the amount of sex decreases, something Paula Szuchman and Jenny Anderson, coauthors of Spousonomics: Using Economics to Master Love, Marriage, and Dirty Dishes, call it, “The Law of Diminishing Orgasms”.

Szuchman and Anderson surveyed over a thousand people in committed relationships and found that more than half wished they were having more sex. In addition, more sex is a good thing – sex is good for your physical and emotional health, and there is a major correlation between a healthy sex life and a strong relationship.

Their solutions?

Lower The “Cost” Of Sex

The more something costs in terms of time and energy expenditure, the less likely we want to do it. If your time and energy are scarce, sex can be seen as a trade off (or opportunity cost) for running errands, getting work done, or sleep.

Lower the “cost” of sex by sacrificing quality for quantity. Instead of requiring every sexual encounter to involve candlelit dinners and massage oils, consider quickies in the morning, squeezing in one-offs during kids’ naptimes, etc. Try to create more time in your life so that sex does not have to be a trade off for other critical activities like sleeping and eating–but better yet, make sex one of those critical activities. Make sure you do it, often.

“There’s definitely something to said for quality,” admits Szuchman. “But what we’re addressing is a quantity issue. Our theory is it’s better to have a lot of quick sex than infrequent amazing sex.”

Create a Transparent Market

Another strategy is to create a transparent market, that is, one where your partner knows when you’re in the mood instead of making him or her guess. To borrow another economics term, “signaling” with a mutually understood gesture or ritual can alert your partner when you’re ready to go and avoid coordination failures.

For example, to use a couple profiled in the book, Seth had a huge libido and Monica a much more modest one. He was always initiating, she always declining–he felt rejected and frustrated, she felt guilty and anxious. While there is certainly a mismatched libido issue here, there is also coordination failure (or not “syncing up” about when to have sex). This can be costly because the initiation and rejection cycle can be emotionally draining and upsetting for both, and that makes the “cost” of sex higher.

“Signaling is a really basic economic concept,” says Szuchman. “One couple we spoke with schedules sex in their BlackBerry. Or it could be the simple signal that she’s naked when she gets into bed.” Other examples of signals can be pouring a glass of wine before bedtime, or a foot rub.

Resource Allocation

“The whole theme of Spousonomics is resource allocation,” concludes Szuchman. “A lot of the problem in marriage is resource allocation. Time and energy are already limited. The last thing you want to do is use those limited resources to argue about sex instead of having sex. Anything you can to make it more affordable is going to up the frequency.”

Now that you’ve read through the above, take my advice.. not all of this may apply to your marriage, or relationship, but it makes a heck of a lot of sense.. so why not give it a try? If you’re like me and suffering from “not-enough-sex” (NES), then use what little insights are available, and apply them NOW! What better 20 mins spent then to steal your Hubby from the TV in the evenings, or to sneak in that much needed quickie on a Lunch break?! I’ve done it, so should you!

Ever Wanted to Spring Clean Your "Diet"?

2011-03-22T12:53:00.000-07:00

I know that at times we can really get bored with the same humdrum eating plan, but it doesn't have to be this way! Creativity in with your eating habits is just as important as mixing up your Fitness Routine, it keeps you engaged and on track! Yes, there is such a thing as Spring Cleaning Your "Diet".. although I hate to call it that... let's call it instead Eating Habits or Nutrition Routine. I say this because “Diets” are usually unhealthy fads that end up destroying your metabolism and can lead to significant health problems in the future!

That being said, the weather is finally getting warmer…. It’s time to lighten up and brighten up your kitchen – and your cooking… I'm serious, everyone will love you for it, including your partner!

Here’s How to Start Fresh:

1. Clean out your cupboards
Turns out canned goods do expire. I was rummaging through a few of my non-perishables yesterday and actually realized that I had a few things that had passed their expiry a few eons ago. Taking the time to go through all the jars and cans not only freed up space, but got me thinking of what to replace them with! I went out and got some fresh-cut-salsa (half a cup counts as a serving of veggies!). Another area to also focus on should be the freezer, dump out anything discolored or covered in ice, especially if you haven’t followed the “first in, first out” rule. Refresh your spices — they lose their zip after three years. To avoid waste, buy small quantities in bulk and store them in labeled, airtight containers. I’m finding that containers are seriously the only way to go, a great place to buy at the moment is IKEA, they have a range of smaller containers for about $8.00!

2. Dress up your plate
With me, and this may be with you as well, if something doesn’t look all that great, I’m a little more hesitant to try it. So much of eating is visual, and what’s the harm in adding a little Garnish or taking time to plate your food nicely? For Garnish you can use a slice of grapefruit, a wedge of watermelon or sprigs of parsley, cilantro or watercress. They’re free of fat and sodium and contain virtually no calories.

Bonus: A study in the British Journal of Nutrition found watercress combats breast cancer by suppressing cancer-cell growth.

3. Go for seasonal foliage
A while back we talked about eating local, and in season. There’s a lot of health benefits to this method, it also ties you into the Community by getting to know Local Vendors and supporting infrastructure, and keeps you eating a variety of foods all year round. Think pea sprouts, rhubarb and lettuce greens to start, along with lots of other fresh local produce. Why not go for a serving of asparagus? It’s low in calories (fewer than four per spear) and contains folic acid, potassium, fiber and vitamins A, B6 and C. (Store it up to five days in the fridge by wrapping ends in damp paper towel covered with plastic wrap.) Another healthy seasonal treat? Strawberries. They’re a great source of vitamin C, packing as much as oranges, bite for bite, and they also contain fiber.

4. Power up with probiotics
This flu season has seriously been a killer. I think after about three times of being hit with a different flu, and/or seeing my kids, friends and family affected by the bug, it’s time to load up on probiotics. Let’s face it if winter colds wreaked havoc on your health, antibiotics may have depleted your body’s good bacteria; you should chat to a doctor about probiotic pills as well, and stock up on yogurt with “live active cultures.”

Make it a habit: Have plain yogurt with fresh berries for dessert every Sunday night.

5. Eat more fresh fish
Yesterday my 4-yaer old dragged me around Superstore as he pointed out all the amazing things he could take home and eat. Surprisingly we found ourselves in the Seafood section, and he haphazardly grabbed a massive fish out of one of the bins and threw it in the Cart. “it’s good for me Mommy, Right?”…. Right! Spring signals the start of fish season, so forgo the red meat in favor of this firm, mild-tasting fish, which is a good source of lean protein and B vitamins, magnesium and omega-3s.

6. Cleanse & detoxify
Detoxifying can be an easy way to kick-start healthy choices, but trendy plans can be harmful, so make sure you’re going about this the healthy way. Choose an old wives remedy, or Naturopathic method that fosters smart habits. I myself enjoy the lemon, cayenne and maple syrup cleanse, but everyone’s different….

Try just following the three Fs if you’re not quite sure:

Fiber: Women need 25 grams of fiber a day to maintain a healthy digestive system. Read food labels (anything over 2 g counts as a source of fiber) and enjoy a diet high in fruit, veggies, whole grains, nuts and seeds to guarantee you’re getting your daily dose; we just stocked up yesterday!

Fluids: Aim for six to eight cups of hydrating fluids a day (including water, 100 percent real fruit juice, tea, milk and watery fruits and vegetables). Not sure you’re getting enough? If you have to visit the loo every one to two hours, that’s a good sign!

Fitness: Exercise is key when it comes to bowel regularity. Keep things moving with a minimum of about 20 minutes of exercise a day, for a total of 150 minutes per week.

Get out Of Bed, and Get to the Gym!

2011-03-15T08:43:00.000-07:00

How's everyone feeling today?? Ready to get up, get dressed, set some goals, overcome some obstacles and tackle your day!??! I haven’t worked out for two weeks, but I’ve got a really good excuse (Coughs**). This excuse involves being overworked, two sick maniac kids, the "Blah", and lots of Kleenex and orange juice, and I’m pretty sure that’s all you want to read. (This is not an excuse - I'm serious...)… I did workout last night though; my exercise being a series of high-intensity core and weight rotations, and let me tell you, the sweat was literally dripping off my face, pits and butt (not that you need to know that, but you know what I mean!).

Anyways, back to excuses… when it comes to working out, many of us make up far less legitimate excuses like not having enough time, not having clean workout clothes, being too tired, being in a bad mood etc. Here are eight practical tips you can employ that help make those excuses even less valid, so you can fit more exercise into your life:

1. Do it first thing
Dr. Barbara Brehm is a professor of exercise and sport studies at Smith College in Massachusetts and the author of Successful Fitness Motivation Strategies. In her book, Brehm explains that first thing in the morning you are at your lowest point of stress in the day because nothing has happened yet to put you in a bad mood. People who exercise first thing in the morning have the highest adherence rates because they haven’t had the chance to make a bunch of excuses not to. That being said, the majority of us have kids or early morning responsibilities, so don't kick yourself if this isn't quite achievable in your routine (yet).

2. Set the alarm
On the above note, if you’re going to exercise first thing in the morning, make sure you set the alarm early enough to allow time for exercise before work. I know that when the alarm goes off, you’re going to be tempted to reset it and sleep a little longer (I did this morning and it was not cool), but realize that the extra bit of sleep you get is going to be lousy because:

a) You have to waken yourself to reset the alarm.

b) The alarm jarred you out of sleep in the first place, and it’s always hard getting back into a deep sleep after that.

c) You might feel a sense of guilt for going back to sleep instead of exercising.

So, when the alarm goes off, make a point of just heading straight to the bathroom and flicking that bright light on. Then you’ll be awake and have nothing better to do but workout.

3. Always have your stuff ready
On days that I workout at night, I leave my gear sitting on the floor right next to my side of the bed. Always plan for having the proper gear ready and at hand. Place your gym bag in the car or in the front foyer so you never forget it, and have your personal hygiene routine down so that you can efficiently make yourself look and smell good if you need to go to work after your workout.

4. Get Enough Sleep
Do you really need to stay up late to find out who is getting a rose on The Bachelor? If you’re tired, then you won’t want to exercise, especially if it’s an early morning workout. Instead of TV, get into a good book and take it to bed. Get horizontal and comfortable, read a few pages, then zonk out.

5. Do it with a friend
Workout partners can be very motivating because they expect you to show up. They are an external pressure that makes you accountable. If they’re expecting you to be there for a run, a class, or just to be on the elliptical next to them at the gym, then you better go, or you better come up with a great excuse. One of the many reasons to join 90Days2Life, as everyone of the ladies in this group has an accountability partner, someone there to pick them up or remind them of their commitment to themselves!

6. Sign up for classes
Things like yoga, Pilates, and boot camp classes are awesome, many of the ladies in the group participate in Bikrams, Tantra, IDance.... and I think a big part of its value comes from the motivation factor—for a lot of people these classes are totally worth it for this reason alone. If you’ve paid for a bunch of classes and the instructor and other attendees are going to wonder about you if you’re not there, then this pushes you to go. Also, it becomes part of your schedule. It’s factored in to all the other stuff you have to do in a day and you see it there in your calendar, so it’s serving as a reminder that today is a day to exercise.

7. Get out of the house
People who exercise alone at home have the lowest adherence rates. I think this is because it’s so easy to quit. You jump on a treadmill for five minutes and there is nothing external pushing you to keep going, and there are a lot of distractions like phones, doorbells, kids, televisions, computers and refrigerators tempting you away. Conversely, if you got on a treadmill at a gym and quit after five minutes you’d feel foolish, so instead you keep going.

8. Just get dressed
This trick will get anyone out the door to run on days that you don't really want to. On days when you're at the computer working on a deadline, or when the house could use some cleaning, or you're not feeling energetic, or a host of other garbage excuses. Just get dressed into your gear. It takes two minutes. Then, you’re in your sweat suit, you go back to the computer or empty the dishwasher or do whatever non-running task and you feel strange. Something about having your workout clothes on makes you feel like you should be working out, instead of sending out another email or checking Facebook. Sometimes it takes an hour before you reach the turning point; but finally you'll get out the door!

One final bit of advice is to write down the excuses you use to not exercise and then work out your own strategies in advance on how to deal with it. I wrote mine down, maybe we can share at a later date? Now get out there today, kick butt, do your REX, make it happen.. And remember, you have a goal – attain it!