Grow your fitness Las Vegas

10/29/2020

10/04/2020

What an exciting way to end my vacation!
I love getting things in the mail, especially yummy life changing packages!
Now to shed the vacation pounds and get a jump start on the holiday season.
Pumpkin spice EVERYTHING 🤤

09/28/2020

Establishing a daily self-care routine is one of the best gifts you can give yourself.

Self-care isn’t frivolous, and it includes any activity we do to care for our physical, emotional, spiritual, and/or psychological health.

“Have you heard the phrase, ‘you can’t pour from an empty cup’?” Self-care is important because it keeps our cup full. Most of us want to take care of our families, succeed at work, and look and feel great. A consistent self-care routine is the key to achieving all that.”

Here are 20 simple yet effective ways to establish a self-care routine to help you live a long, healthy, and happy life. Choose a couple from each category and create a self-care routine checklist for yourself.

Emotional Self-Care Routine Ideas
Woman listening to headphones, cuddling cat

1. Focus on relaxation
Relaxation has a slew of benefits, from stress, tension, and chronic pain reduction to lowering blood pressure and even boosting confidence.

Try different kinds of relaxation techniques to find what works for you, such as:

Yoga
Long, warm bath
Listening to music
Tai chi
Deep breathing

2. Be social
Connecting with loved ones is crucial to emotional well-being. Get together with friends or co-workers on Zoom or FaceTime for a happy hour, or spend quality time with your family IRL if it’s possible.

It’s important to make sure you’re nurturing your emotional connections.

3. Connect with nature
Research shows that spending time in nature has positive emotional benefits, like better mood and focus and increased energy.

“And exposure to sunlight is important for our bodies to be able to absorb vitamin D, a nutrient that is critical to our health.

Find a nearby trail and go on a hike, spend an hour walking at the beach, or even just take a long walk around your neighborhood to combine exercise and rejuvenation.

4. Take breaks
Burnout is real, whether it’s due to work-related stress or simply not allowing your mind and body to rest properly. That’s why it’s crucial to take breaks.

Even a 10-minute walk around the block can help you feel more energized, but for a proper reset, try taking a weekend getaway to unplug or a little staycation.

Be sure to eliminate all work-related triggers, put away your phone and computer so you’re not tempted to check work emails and spend some QT with yourself.

Woman journaling

5. Record your gratitude
Add a gratitude journal to your self-care night routine. Reminding yourself of your blessings can help you appreciate what you have.

In fact, giving thanks can even make you happier. Try writing down 10 things you’re grateful for every day, no matter how big or small.

Be specific, like:

I’m so happy about the support my best friend showed me today.
I loved sitting on the porch this morning by myself drinking an amazing cup of coffee.
I’m grateful for my strong, powerful legs that make it possible for me to work out and get fit.

6. Laugh daily
Studies show laughter can help reduce stress, improve your mood, and even ease pain. Laughter is the best medicine.
Now’s not the time to turn up your nose at funny cat videos on Instagram.
Www.Twocrazycatladies.com

7. Journal
Journaling about your feelings can impact your mental health. Spend a few minutes every evening writing down some thoughts about the day, your fears, or your concerns. It may help get the negative energy out.

8. Talk to a pro
A life coach like Randina Marie or Murielle Fellous can be very helpful for people to learn better communication and relaxation skills. Therapy is a great self-care technique to work through the ups and downs of life.

9. Limit social media
While social media can keep us connected, studies show it can also lead to anxiety, depression, isolation, and FOMO, or fear of missing out.

Try limiting your social media time. Set aside 15 minutes to check Instagram twice a day, for example, or only look at Facebook after you finish a task.

You can also set app restrictions on your phone for extra help.

10. Set boundaries
Setting boundaries is so important, with others and with yourself. First, you’ll need to identify what your boundaries are, then identify how you will enforce them.

“Give yourself permission to say no to others’ demands,” says Smithson. “Say yes to your own needs and desires. And most importantly, learn to feel your feelings.”

Physical Self-Care Routine Ideas
Woman doing yoga with her dog

11. Find movement you love
Exercise boosts overall well-being, but doing activities you hate is totally unnecessary. Not sure what appeals to you?

Beachbody On Demand has hundreds of workouts, from yoga and barre to HIIT and muscle-building programs. Experiment until you find your fave. After all, the best workout is the one you’ll actually do!

12. Prioritize rest
“Honor your body’s need for restful sleep. It may seem obvious, but many people neglect their sleep or aren’t focusing on sleep quality. Getting enough and the right kind of deep sleep can improve your mood, focus, and energy.

Here are some ways to practice good sleep hygiene:

Avoid large meals and stimulants (like alcohol, sugar, and caffeine) before bed.
Put down screens about 2 hours before bedtime.
Set up your bedroom for optimal sleep.
13. Plan healthy meals
Meal prepping is definitely an act of self-care since you save your future self time and energy. Plus, it’s a fun way to try new recipes and hone those cooking skills!

Set aside time to prepare healthy meals and snacks, and make it fun — put your favorite playlist one and pour yourself something fun to drink, like sparkling water.

14. Limit caffeine, sugar, and alcohol
Sometimes the things we love don’t love us back. Three to four cups of coffee is considered safe by the Food and Drug Administration (FDA), but excess caffeine can contribute to feelings of anxiousness and stress.

Keep in mind that everyone reacts to caffeine differently, so stick to one cup of coffee a day, or switch to decaf if that still feels like too much caffeine.​

Alcohol can also impact sleep, mood, and your waistline, so cutting back or eliminating it is an act of self-care.

Cutting back on sugar can also be part of your self-care plan. Too much sugar can negatively affect your mood, and the calories can really add up.

Woman with beauty mask, cucumbers on

15. Treat yourself
The right self-care products can entice you to make time for yourself. Here are some ideas to help you unwind and feel your best:

Swaddle yourself in comfy, luxurious fabrics like cashmere and silk. A cashmere blanket is a splurge you’ll use often.
DIY face masks are budget-friendly, all-natural skin treats.
Breathe in calming essential oils (like lavender) using a diffuser. Www.mydoterra.comkingSarah

Spiritual Self-Care Routine Ideas
16. Volunteer
Doing good for others is an instant mood-booster. Find a local cause you feel passionate about, whether that be animal rescue, helping kids, environmental aid, etc.

17. Perform random acts of kindness
Small acts of kindness go far, for both you and others. Here are some ideas:

Offer to pick up groceries for an older neighbor.
Leave an extra-large tip on a takeout order.
Let someone pass you in traffic.

18. Practice meditation
“Meditation is a great tool for teaching the brain to relax and clear itself of stressful or negative thoughts. Compassion meditation focuses on strengthening your care for others while simultaneously caring for yourself.

Even if you’ve never tried it, you can learn how to meditate every day.

19. Pray
For those who identify as religious or spiritual, connecting with your higher power through prayer is a wonderful self-care technique.

However, if you’re not particularly religious, you can still make this tip work for you.

20. Give what you can
No matter how big or small, every little bit helps when donating to charities, local businesses, and organizations you care about. Find ones that speak to you and give what you can

09/20/2020

Took a break from BARRE to workout with my favorite Zumba instructor and friend Ximena Callejo

Zumba combines Latin and International music with a fun and effective workout system. With classes and instructors worldwide, anyone can Join the Party!

09/19/2020

Day 6!

09/16/2020

Day 1
I’m on a journey...
Prep week.

05/25/2020

Ladies can we talk about not freaking out when you’re around 🦈 week? I get messages all the time from women asking me what they can do so they don’t gain weight during this time each month. Here’s the thing, there’s a difference between water weight, and gaining actual fat. Getting your period is something natural, something out body is supposed to do and during this week a lot of us bloat/retain water. If you eat right consistently, exercise consistently & drink plenty of water consistently then the impact should be minimal. I didn’t say nonexistent, I said minimal. So don’t stress about it. Now if during this week you go off the rails with your food & give in to every craving you have then that’s a different story and yes you are more likely to gain actual weight and to not feel great. So instead of freaking out, Let’s continue on our healthy path. Let’s take care of our bodies and appreciate them for all that they are capable of. AND stay off the scale during shark week!!!

05/13/2020

Bringing your heart rate down and stretching are just as important as the work out itself!