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INSPIRATION ON HOW TO TAKE ACTION THIS BLUE MONDAY
Has this Blue Monday found you dismayed with maintaining a wellness routine in 2k21 already? Each year many people find themselves saying the words, “New year, new me”! I don’t care much for that saying. As much as we dream of being better versions of ourselves, life gets busy or hard and it can be tough to stick with any new routine. However this year, more than any other before, you must give yourself even more grace. Additionally. always remember it’s never too late to follow through with improving your wellness, physical activity, and other manifestations.
Cliff Arnall first published about Blue Monday back in 2005. But he recently said that it was “never his intention to make the day sound negative”, but rather “to inspire people to take action and make bold life decisions”.
Maintaining a wellness routine is truly important in order to sustain a positive emotional, physical, and mental state of mind. Just remember “Sometimes the smallest step in the right direction ends up being the biggest step of your life. Tip Toe if you must, but take a step.” – Naeem Callaway.
Train Pilates Studio is a fully equipped Traditional Pilates Studio in the heart of Bluffview, Dallas that offers private sessions as well as group classes. I personally love doing private sessions with friends. They have a 6-person maximum and are open-level; the trainers provide individual correction, cues and modifications as needed to all participants. With the individual modifications by the trainers, I always feel like I’m performing each exercise correctly, maximizing my workout while maintaining a wellness routine at many different levels.
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All of the instructors are trained and certified in various comprehensive Pilates training program accredited by the National Pilates Certification Program with extensive knowledge in Anatomy, Biomechanics, injuries and pre/post-natal. Not only do these classes get your heart pumping, they’re also really fun and unique!
Pilates is designed to correct imbalances in your body and leads to many benefits including:
– Increased muscle strength and tone
– Improved flexibility and mobility
– Injury prevention and rehabilitation
– Improved athletic performance
– Increased energy and helps reduce mental stress
Reformer: Full Body workout on Balanced Body’s Clinical Reformer
Tower: Convert the Clinical Reformer to a Mat and utilize the vertical towers with arm springs, leg springs and horizontal sliding bar just like the traditional Joseph Pilates Cadillac
EXO Chair: 4-person max workout that challenges strength and control and is a great full body workout on the Pilates Chair.
Stretch and Flow: All the feel good stretch and mobility Pilates exercises in one class. This class is meant for relaxation.
Pilates Suspension Method: Pilates Mat meets TRX Suspension Training. This is one of our more strength challenging classes. If you like to sweat and feel sore this ones for you!
Men Who TRAIN: A men’s only class geared towards highlighting men’s strong points as well as challenging their weak spots.
I also do Ninety20. Why is it called Ninety20? Because it’s a 20 minute EMS (Electro Muscular Stimulation) workout that equates to a 90 minute high-intensity gym class or personal training session!
Benefits of EMS training: increase your metabolism to burn an additional 500 calories; engage up to 98% of your muscles compared to 60% in the gym; no weights are required ensuring minimal impact on shoulders, back and knees (but can be added for more difficulty, as I do); noticeable results can be seen after only 4 sessions or less depending on your lifestyle; & can both increase muscle mass and decrease body fat depending on your goal.
Ninety20 can easily be added along with your existing workout routine because only one class a week is recommended to maintaining a wellness routine.
But sometimes when my middle daughter is home visiting I will sometimes do it twice a week. Read more about 90/20 HERE. And big news they have their new location opening soon at 5509 Lovers Lane!
I also do a mixture of personal training with John Benton (find out more information on his type of exercises here and here) 3 0r 4 times a week. No doubt my hips & legs are slimmer and my abs more toned since I began working out with him over 4+ years ago now!
What do you need for his workouts? A nice 1/2 extra thick exercise mat, not a thin yoga mat (so your hips don’t get sore from being on your side), a pair of light dumbbells (I mostly use 4 lb dumbbells & sometimes 5 lbs for chest exercises, but a lot of girls just use 3 lbs) and soft ankle weights (2 lbs each are perfect) another pair found here. But no worries if you do not have any weights many people use no weights at all or they might just grab a couple wine bottles or water bottles because anything works.
John is located in Dallas but since Covid we have not been able to go in person to his studio to workout. Therefore right now all of his classes are available via zoom. So anyone, anywhere can do his workouts now live on zoom with him personally! Or you can purchase his workouts online and do them anytime you want while Maintaining A Wellness Routine.
Photo below taken while on vacation in Florida over Thanksgiving 2020
(my 4 year anniversary doing JBMF Workouts)…
STP HERE?
The softest, coziest furry fleece pullover you will ever wear that are 40%-60% off right now! This is the perfect comfy chic piece to wear on the weekends running errands or lounging around at home. It comes in three beautiful colors: peach and red plus also a black color that I own too.
And knowing me I’ll probably get the red too for Valentine’s since it’s just that good. lol Plus, it runs true to size, I’m wearing a size small.
These under $100 leggings by Spanx (also found here) are the best leggings I’ve ever owned and worn in my life! They are made of faux-leather making them super easy to dress up or down. You can dress them up like I did today with booties or dress them down with sneakers or slippers around the house or town. Furthermore, not only are these super affordable, they’re best-selling leggings that are guaranteed to be your new wardrobe fave! They run true to size, I’m wearing an XS. Plus they run from petite XS all the way up to 3X Plus.
These iconic and best-selling booties by Marc Fisher are definite must-haves for any woman’s fall and winter collection. Making them an amazing deal right now at an incredible 47% OFF! Furthermore, I love the block heel on the back making them a bit dressier than a normal ankle bootie. I enjoy pairing these Marc Fisher booties too with my Spanx leggings because it makes them look a bit more sophisticated.
mBreakfast Shake by Crucial Four has been a part of my daily morning routine for 8 years+ now (even when I’m traveling). I believe it’s truly changed my life. I have more energy, sleep better, have less stress, and no doubt it’s positively affected my overall quality of life.
mBreakfast was formulated to contain what we Americans are missing from our diets. The shakes are 100% organic and contain wild sourced algae, biotic extracts, superior herbs, and medicinal mushrooms. These four missing food groups help us move toward a more active metabolic state, which then creates optimal health and wellness. They contain no artificial ingredients, fillers, flow agents, or byproducts. mBreakfast is 100% food and has a shelf life of up to six months. I like to make sure that I’m starting my day off fresh with the best possible choices. And most importantly with enough energy for my morning workout and for the rest of my day.
What I add to my mbreakfast shake each morning: unsweetened cashew or almond milk, mcollagen (also by Crucial Four), tablespoon of organic coconut mana and ice (sometimes I’ll also add more protein as well to my shake) the Dr. Mercola Vegan Protein in Vanilla, Sweet Cinnamon or sometimes Chocolate. When traveling I simply just add water. I blend my shake in this blender that comes with it’s own cups for easy on-the-go afterwards. And best of all because of it’s small size I even travel with it as well!
Zinc with Selenium (or liquid zinc)
Liposomal Vitamin C, (+ Liposomal Vitamin C for Kids found here),
Black Elderberry, (or liquid Elderberry)
(Liposomal Vitamin D3 found here) or (D3 + K2 found here)
B12,
DHEA,
I still see Dr. Rudman at Formula Wellness to help keep my thyroid function in order as well all my hormone levels. He does all of my blood work every few months. I also went here for testing to find out exactly what foods I am allergic to as well. I am feeling so much better now its just unbelievable! From Weight Loss Programs & Supplements to Vitamin Infusions & Fit Shots to Hormone Replacement Therapy Dr. Rudman & Chrissy absolutely cover it all! And just about every time I check they’ve added a new location somewhere in or around the DFW area.
You might remember me discussing other things I’ve done at Formula Wellness on the Blog before HERE, HERE, HERE & HERE as well.
I do try and eat gluten-free (because I have Hashimoto’s and therefore I also have hypothyroidism & I have Raynaud’s Syndrome as well). Plus I am dairy-free; it has upset my stomach for as long as I can remember. And update: I have recently been eating a pescatarian lifestyle as well (obviously because we all know I couldn’t live without my sushi).
But because I do eat a lot of fish (think high mercury levels and drink alcohol)
I do recommend these Sakara Detox Drops that I put in my Water EVERY SINGLE DAY!
Transform your water into your daily toxin defense with antioxidant-rich chlorophyll drops.
Benefits are: optimal digestion, gut health, hormone regulation, energy, weight and skin clarity, immunity and liver function (and we all could use a little boost to our livers after 2020).
And I hate to be have to be the one to tell you this but
The best time to build up your immune system is way before you actually need it!
And with over 70% of your immune system living in your gut, whether you want to believe it or not every meal plays a vital role in keeping you healthy or not.
I for one know I do not eat near enough nutrients, fruits and vegetables in my diet as I should. Yes I still drink my mBreakfast Shake every morning but that’s just not enough. You are supposed to have 5 to 9 servings of fruits and veggies a day. So I have to supplement for many of the things that I am lacking.
But I have been trying my best to incorporate more plant-based foods in my diet and trying to eat little to no meat. They are rich in antioxidants and fiber plus work to keep your immune system strong. Because we all need a strong immune system right now to tackle the flu/covid season head on!
One way I’ve been doing this is by adding the Sakara At Home Plant-Rich Ready-To-Eat Meals to my Diet. They deliver nationwide and this is my fourth week eating them and I just love them! And my daughters and husband do as well.
+ For 2021 You Can:
Transform your body
Redefine your life
Enter 2021 anew
with the Sakara 4 week Total Body Reset
(through orgainic nutrition, movement & self-care gifts & rituals)
+ This Metabolism Powder I put in my mbreakfast shake daily & these Detox Drops I put in my Water as well!
5. GET PLENTY OF SLEEP: For most people eight hours is the minimum for functioning at your best.
Recent research shows the composition of your gut microbiome, the quality and quantity of your sleep, and your immune function are all connected.
6. GET ADEQUATE SUNSHINE: Vitamin D from sun exposure increases your body’s production of naturally occurring antimicrobial peptides that destroy the cell walls of viruses and bacteria.
7. EXERCISE TO BOOST IMMUNITY: People who exercised regularly were shown to have stronger immune systems, as evidenced by higher T-cell activity, than their non-exercising peers.
8. STAY HYDRATED: Drinking adequate water is vital for proper hydration, flushing toxins in the body and contributing to an improved immune system. Whether it’s with Vitamin C supplements like lemon or glucose or water with ginger & cayenne, it can remove all the toxins from your body.
And every morning I start my day by drinking hot water with lemon, cayenne and apple cider vinegar.
I believe this is no doubt one of the best beauty elixir’s out there.
Plus I recently found this apple cider version recently that has all those ingredients already mixed together as well as (with honey too that helps with the bitterness).
I also love adding these single packets to mine while traveling (this flavor is my favorite and I use that one in bulk size while at home). Plus drinking my electrolytes daily helps with my Raynaud’s Syndrome symptoms as well.
9. MEDITATE: Meditation impacts your biology and physical health via “stress reduction pathways” in your brain. Therefore, Meditate to Stress Less & Accomplish More (on my to do list too for 2K21).
2. UNLEASH THE BABY SKIN YOU ONCE HAD with R45 The Reversal 3-Phase Retinol Booster System (also found here & found here too):
I cannot say enough about how much I was impressed with this Retinol Treatment set. I can notice a huge difference in my skin each time after using it (especially in combination with my GloPRO Microneedling Tool).
It’s a 45-day retinol treatment set that harnesses the powers of retinol and rosehip seed. And is clinically proven to repair: uneven skin, texture, pores, skin spots and wrinkles. It’s formulated with concentrations of TriGLO™ retinol complex that increases with each phase (or bottle) to ensure your results never plateau. The before and after pictures are incredible!
To use: Simply apply one pump of A and one pump of B of R45 The Reversal to face. I then mix them together with my fingertips and apply the mixture to my face. When you run out of the first phase, you move onto the next one.
It’s called R45 bc the total system takes about 45 days to complete.
3. SCULPT & SMOOTH YOUR TECH NECK with R45 The Lift 3-Phase Advanced Neck Contouring Treatment (also found here & found here too) Décolletage and Jawline as well:
This three-phase treatment is specifically designed to repair and prevent repercussions of technology-driven aging. I love the way it looks on the skin! Each phase is clinically shown to sculpt and smooth the look of fine lines while lifting and firming the overall appearance.
It’s mainly used for a more defined neck, décolletage, and jawline. People spend approximately four hours a day looking down at tech devices but forget to protect their necks in the process, which creates premature wrinkling and a lack of firmness. Interesting, right?
To use: Simply apply one pump of A and one pump of B of R45 The Lift 3 to your neck and chest. I then mix them together with my fingertips and apply the mixture to my neck and chest. When you run out of the first phase, you move onto the next one. The total system takes about 45 days to complete.
Bundle Sale of R45 Products #2 & #3 found HERE!
4. BOOST YOUR SKIN’S ANTIOXIDANT LEVEL EACH MORNING with this Daily Intensive Vitamin C (also found here & found here too) Cocktail Serum:
I use this Vitamin C Serum every single morning after I wake up because it’s just that good! Everyone should add a Vitamin C serum to their daily skincare regime.
It’s an intensive serum formulated with the brand’s proprietary HyperVitamin compound to dramatically boost the skin’s antioxidant levels.
5. DIMINISH DRY, DULL, FLAKY SKIN with this Brightener Two-Part Cell Renewal Treatment (also found here & found here as well):
I use this 2 part treatment in the shower to exfoliate several times a week. It is a lifesaver for fresh, soft new skin! It provides the benefits of both microdermabrasion and active peel technology to instantly give the best results of both treatments.
Also, it’s perfect for these dry, winter months. I just love how this treatment makes my skin look and feel velvety-soft afterwards.
6. REDUCE STUBBORN CELLULITE with the GloPRO® BODY MicroTip™ Attachment Replacement Head (also found here & found here as well):
It’s specifically designed to treat stubborn body dimpling on the back of thighs, buttocks, under-arms and tiger stripes on the torso so that skin looks smoother, firmer and glowing.
Plus I also use The Sculptor Lotion with it as well. Plus there is a Beauty Bio Bundle Sale HERE with both of these products right now.
7. BEST ALL NATURAL & FIRMING Tan Oil (also found here & here as well):
the absolute best I’ve ever used! And we all feel better with a tan. I use the medium/dark color but it also comes in light/medium as well.
+ their Cellutone Complex helps to firm the look of your skin and reduce appearance of cellulite.
What makes it different from all the rest? You can just add a few drops to your usual body oil, cream or lotion and you’re ready to go. Plus it’s packed with skin boosting Raspberry Seed Oil and Vitamin E, and Cellutone Complex. Your skin will appear firmer, toned and tanned with No streaks and No smells!
8. NEWEST LIP MUST HAVE + MOST NOURISHING Tinted Lip Oil (also found here & found here as well):
Lip Oil is super natural and on everyone’s Must Have List so I had to give them a try. I must admit I’m totally obsessed and absolutely love them!
The two colors I own & wear daily (when my daughters haven’t stolen them) are cherry & rosewood. I wear them both alone during the daytime and on top of any lipstick I own as well for a high shine gloss at nighttime.
9. INCREDIBLE LONG LASHES AT AN EVEN BETTER PRICE with this Shocking Eye Lash Lengthening Serum: it literally cost’s <$50!
That I have ever used (and I’ve used ALL the expensive ones) that actually works and SUPER fast too!! I first learned about this product from my dermatologist but found it HERE for much less. I also apply it to my brows to help fill in bald spots as well.
10. MOST NATURAL BRONZER + INFUSED WITH HYALURONIC ACID TOO Natural Bronzer (also found here): for a skin-perfecting filter for the face and body!
Because even though it’s the dead of winter doesn’t mean we have to look like it too! Get a summer tan with this best selling bronzer (I wear both the Medium and the Tan colors). Watch this u-tube for application. I combine mine with number #11 & #12 below for that perfect summer glow too.
11. GET DEWY/FRESH SKIN with this Tinted Face Oil Foundation (also found here & here as well):
Talk about a flawless face & don’t let the word “oil” scare you in the title either! This tinted foundation is my 2nd game-changing tip for that perfect sun-kissed glow and can be applied within 10 seconds and be worn all day long.
The breathable, silky, clean formula instantly evens tone, minimizes pores and erases imperfections while healing the skin underneath. I simply cannot say enough about how much I love this tinted moisturizer! It simply glides on your skin, makes it look and feel flawless and I wear it every single day!
I also love that it is a clean beauty product and contains avocado oil that provides deep hydration making my skin feel more amazing than ever. I wear the #06 color for reference.
12. GET A RADIANT/INCREDIBLE GLOW with this Highlighter and/or Primer (also found here):
This is one of the best beauty products because bright, radiant skin is hard for just about anyone to achieve naturally. Yet this helps diffuse the perfect amount of light reflecting less wrinkles, lines, blemishes & sun damage.
Furthermore, it gives you the right amount of sun-kissed, luminosity to your skin without being too glittery like many are. It’s simply the best and my 3rd game-changing makeup tip for beautiful sun kissed skin. I wear this in the light deep shade.
The lightweight gel texture shines with ultra-pure ingredients for a bare-skin effect with 8 hours of hydration and comfort. My skin feels extra refreshed and energized every time I use this product.
13. MY SECRET WEAPONS FOR YOUNGER SKIN that include Growth Factors & Peptides (also found here & here as well) I’ve been using these products for 7+ years now! (in combination with above skincare products with my GloPro Microneedling Tool for added consumption).
I first learned about the Neocutis Skincare line of products from my dermatologist but I’ve since found it online for much less now. NEO=NEW CUTIS=SKIN
What makes this line different from the rest? Over 15 years ago, Neocutis was found to heal burned skin, while making it appear healthier and more youthful.
Neocutis began developing products that support natural healing by stimulating the processes that regenerate and restore the key building blocks of skin structure—namely, collagen, elastin, and hyaluronic acid.
Recently they UPDATED THEIR FORMULAS with the new
Neocutis FIRM Line boosting the original, time tested Neocutis Line with proprietary peptides to support collagen and elastin production.
Their growth factors minimize the look of lines and wrinkles while smoothing skin’s texture and tone,
as well as proprietary peptides that help skin look and feel firmer.
It promotes a more youthful appearance in as little as 14 days!
At Night I Alternate With:
New Bio Cream Firm (Rejuvenating Growth Factor/Peptide Treatment) also found HERE,
Bio Serum Firm (Rejuvenating Growth Factor/Peptide Treatment) also found HERE,
The difference between the Serum and the Cream is the Serum has a higher concentration of PSP.
For Eyes I Alternate With:
Lumière Firm Eye Cream (Illuminating and Tightening Eye Cream) also found HERE,
Lumière Firm Riche Eye Cream (Extra Moisturizing Illuminating & Tightening) also found HERE,
The difference between the two Eye Creams is their consistency and amount of moisture they supply. The Riche Cream is richer and thicker for those who want more hydration.
Daytime I Use this Slightly Tinted SPF30 with PSP:
Along with the Neocutis Journée SPF 30 Bio-Restorative Revitalizing Day Cream with PSP I use every morning as well.
All these Neocutis products above are part of my arsenal in my daily beauty regime.
Give them a try I’m sure you’ll see the amazing results like I have!
In Conclusion:
I just want to take the time to say how thankful I am for this amazing community of women supporting me throughout this last year. Please know that this year has not been easy on any of us and if you ever just need someone to talk to I’m always here.
And remember that if you don’t take care of you first, then you cannot possibly take care of anyone else. So in 2k21 try and make your health and wellness more of a priority. Even if that means just by starting out with the smallest step of drinking more water in a day, or sleeping more hours in a night, or taking your daily vitamins, or walking a few more steps than you did the before…that’s ok because then you’re at least doing something that will make you feel better.
We will eventually get through this crazy time in our lives and what better way to do this than with each other…TOGETHER!
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xo,
tiffany
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