Who should I listen to?

How annoying is it to hear conflicting fitness and diet "advice?" Who should you listen to? There is just so much information out there that it can be hard to choose what and who to listen to.  

Know that everything you see on social media isn't always true. There are A LOT of false claims from companies out there. Most of them are "click bait."

Let's take Kim Kardashian's Instagram for example, she has millions of followers but her posts aren't always an accurate picture of her life. She has had dodgy sponsored posts cluttering her feed at times. It doesn't mean she stands behind these companies or that she thinks you should spend your money on the products she posts.

I have good news about this. Spotting sponsored posts on social media is super easy. Any posts that aren’t a natural fit for the normal style of the source are likely to be sponsored, meaning they’re not based on fact or genuine personal experience so probably aren’t worth noting.

Figuring out what to do when it comes to your fitness is confusing. Should I be kinder to my joints by running on the grass or the pavement? Am I supposed to be working out for 20 minutes or an hour? Should I workout barefoot or in sneakers? Does what I wear really matter?

To find the answers to these questions most people use Google. Since there is so much content out there and so many opinions you should fact-check before deciding to follow someone's advice. Research is key to not falling for false promises and empty words. Surveys, quality newspaper articles and academic reports are places you should go to do your fact checking. Instead of reading someone else’s take, form your own opinion.

It is easy to get healthy thanks to the internet but there are so many people giving their advice and if you listen to them all it could set you back, so remember to look for factual guidance.

Making real resolutions for 2017

New year, new you. Is that really a positive resolution? I know, I know, you are scrambling to come up with an amazing New Year's resolution, right? You probably have plans and goals for 2017 but changes must be made so "new year, new you" sounds great! It seems so simple, doesn't it? Make a to-do list, and you have 365 days to complete it. I think we all can agree revamping your entire life is HARD, very HARD.

I think that New Year's resolutions are great. They get you into a positive mindset that gives you a fresh start and a determined outlook on the shiny new year. Sadly, most people lose sight of their goals by Valentine's Day. This got me thinking, Let's make a list of resolutions being really honest with ourselves. I'll go first.  They aren't your typical "I'm gonna get bikini-ready by March" they are little embarrassing to share.  But, I know I'm not alone. The best thing about my resolutions "list" is that these resolutions are easy to accomplish because they aren't that far out of reach. Go ahead and make your list too!

1. I will not binge watch KEEPING UP WITH THE KARDASHIANS, KHOLE AND KOURTNEY TAKE MIAMI, NEW YORK, ETC because I am bored and there is "nothing" to watch

Yes, this show is trashy, mindless, and utterly fantastic. But, watching mindless bickering between siblings over who gets to purchase a new mansion will leave you mildly brain dead. You don't have to give them all up, but maybe not watching EVERY spin off of KUWTK will make you feel a little better.

2. I will know what is going on in the world all the time so I can contribute to conversations about the topic.

I know I'm not alone.  You're at a party and your friends start talking about a recent news update on a long-running story that you didn't pay much attention to in the beginning, so you smile and nod and excuse yourself to go to the restroom to get out of the conversation. It's totally cool.  Now, just take the time and get yourself up-to-speed on what's going on.

I read theSkimm everyday. It gives you a brief summary of what you should know.  I recommend. Use this link to sign up!

3. I will not rely takeout aka Grubhub when my husband doesn't cook for me.

I eat pretty clean most of the time but after a long day if dinner isn't ready or cooking for me, I order delivery. I vow to only order from GrubHub once or twice a month instead of being lazy and ordering like 4 times a month. My bank account will like this change too!

4. I WILL SPEND LESS TIME PICKING OUT MY "FLAWS" WHEN I LOOK IN THE MIRROR.

I can't remember not doing this. I know I have made some major improvements and it makes me happy to see my results but really it's sad that it's almost natural for us to look in the mirror and feel bad about what we see. It's crazy! Where is the girl that is kicking ass on a daily basis? I'm going to try to be more positive this year, I invite you to do the same, when you look in the mirror try verbally acknowledging one thing you see and like, every time. Maybe, just maybe, we all can see what everyone else sees, which is a wonderful and insightful woman!

Christmas Sleep + gift guide

How hard is it to wake up during the winter when it’s so much easier to stay in your warm bed? It is very common to wake up to dark and cold weather.  Research suggests that our circadian rhythms change over the winter months. This Christmas, do yourself a favor and get up early and get quality sleep.

So where does the urge to stay in bed come from?  When night falls and the light begins to fade our pineal gland starts to produce melatonin.  This triggers to the body that it is time to shut down for the night and let the cells recharge which makes us feel sleepy.  In the morning the light that comes through our eyes acts as a trigger for the pineal gland to stop producing melatonin.  This then signals to the body that it’s time to wake up and get on with the day.  However, in winter the light in the morning is often dull or non-existent so the body does not completely stop producing melatonin.  Knowing this, it makes sense that getting out of bed in the winter is harder as we do not get the same wakeup signals in winter that we do in summer.

During the Holiday season your internal clock is all messed up so getting up early without a good night sleep makes it VERY hard. A simple way to combat this is to make sure that you get enough quality sleep as much as possible over the Christmas period so that waking up is as bearable as it can be.

Making sleep happen is simple. Here are a few things you should do.  First, you need to make sure that you go to bed at a consistent time each night.  When you have decided on the time you will be going to bed start winding down about 30 minutes beforehand.  This means stop looking at your screen (ipad, phone, etc), brush your teeth, change into your pjs,  turn off the lights and get into bed.  In the morning when your alarm goes off get out of bed straight away.  Don’t press snooze.  

Getting proper sleep is difficult. If you do this you will feel more awake and alert and your body will thank you for the additional time it has to rest and recharge.

Do you have any extra tips for getting enough sleep over Christmas?

Still need ideas for the fitness lover in your life? I've got some ideas and ways to save money:

DAILY HARVEST $47.94

Daily Harvest delivers varieties of delicious, whole food, ready-to-blend smoothies and ready-to-heat soups to your freezer. Seriously, this product is a time saver. It takes all of 30 seconds! This product has saved me so much money and stress when it comes to eating well. I don't ever feel like I'm compromising my nutrition. Use the code Sassy25 to get 25% off your first order!

SPARKLY SOUL $15.00

I live in this product. I wear a sparkly headband everyday because I love to be a workout princess. Sparkly Soul guarantees no headaches and no slip. The entire band is elastic.

GREAT SOLES $12.00

It’s said that wearing socks during your workout increases circulation, helps you grip onto slippery surfaces, and makes for more enjoyable enhanced cushion or comfort. I love grippy socks. Plus the pic is of MY feet. I'm actually standing for this product. You can get 15% off a order of 1 pair of these socks with the code JESSICA15

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Simple tips for staying in shape this holiday

It's Christmas time! It's also holiday party time, which means, free-flowing wine, Christmas cookies, etc. This means you will be taking in more calories. If you don't pay attention to what you are putting in your mouth now, you could be spending more time in the gym after the holidays are over.  Yes, you can still enjoy the season if you make some simple lifestyle choices during this festive time.

You can have alcohol but don't "forget" those calories count and can add up quick!

Most mixed alcoholic drinks are VERY high in calories and if you don't include them in your daily calorie allowance you are just asking for your jeans to feel tight. Even a sip or two every party can add up. Do your homework and find a list of alcohol calorie content in advance of your party. Just a glass of wine, 220 calories, has the same calorie content as a sugared doughnut. So, think before you drink!

Don’t Skip Meals

You are not doing yourself any favors by "banking" calories by missing meals. When you do this you can cause your blood-sugar levels to drop and that entire bag of Holiday Oreos will be gone in no time. Want more bad news? You'll probably crave the most calorific foods available. You should just stick with your normal eating schedule. Remember eating a healthy breakfast always does a body good!

Get your beauty sleep  

Weight gain and sleep are directly related. Losing just an hour or two of sleep due to a few late nights during the Holidays can increase your chances of gaining weight. A bad night’s sleep can increase stress hormones, which makes blood sugar fluctuate wildly. The constant crashing of your blood-sugar levels can make you want to gorge on comfort food – and there’s plenty of that around at Christmas!

Stay hydrated with WATER not WINE

When you drink alcohol you dehydrate yourself. When you drink water you are washing away the toxins in your body, and drinking water actually prevents the retention of fluids. Get into the habit of always having water with your meals.

Most people think that their health and fitness plan will be easy to maintain during the holidays but unfortunately a lot of people end up giving it up early on.  All you really need is a degree of willpower, and there’s no reason why you can’t indulge without the bulge this Christmas.

Still need gift ideas? I’ve got some fitness themed ideas for you plus discounts on these items:

DAILY HARVEST $47.94

Daily Harvest delivers varieties of delicious, whole food, ready-to-blend smoothies and ready-to-heat soups to your freezer. Seriously, this product is a time saver. It takes all of 30 seconds! This product has saved me so much money and stress when it comes to eating well. I don't ever feel like I'm compromising my nutrition. Use the code Sassy25 to get 25% off your first order!

SPARKLY SOUL $15.00

I live in this product. I wear a sparkly headband everyday because I love to be a workout princess. Sparkly Soul guarantees no headaches and no slip. The entire band is elastic. If you click on the link Sparkly Soul is running a holiday daily special. Each day a new headband is on sale!

GREAT SOLES $12.00

It’s said that wearing socks during your workout increases circulation, helps you grip onto slippery surfaces, and makes for more enjoyable enhanced cushion or comfort. I love grippy socks. Plus the pic is of MY feet. I'm actually standing for this product. From now until Dec 25 you can get 15% off a order of 1 pair of these socks with the code sassygirlfit15

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Sassy Girl Fitness Holiday Gift Ideas

It's the first weekend of December! Do you need something for the fitness buff in your life? I have some fitness themed gift ideas for you! The best part? You can shop from home! I've included links to where you can find everything online (just click on the name of the product). There is something for everyone on this list. You can be a fitness fanatic or a "newbie." I've got you covered!

DAILY HARVEST $47.94

Daily Harvest delivers varieties of delicious, whole food, ready-to-blend smoothies and ready-to-heat soups to your freezer. Seriously, this product is a time saver. It takes all of 30 seconds! This product has saved me so much money and stress when it comes to eating well. I don't ever feel like I'm compromising my nutrition. Use the code Sassy25 to get 25% off your first order!

SPARKLY SOUL $15.00

I live in this product. I wear a sparkly headband everyday because I love to be a workout princess. Sparkly Soul guarantees no headaches and no slip. The entire band is elastic. If you click on the link Sparkly Soul is running a holiday daily special. Each day a new headband is on sale!

GREAT SOLES $12.00

It’s said that wearing socks during your workout increases circulation, helps you grip onto slippery surfaces, and makes for more enjoyable enhanced cushion or comfort. I love grippy socks. Plus the pic is of MY feet. I'm actually standing for this product. From now until Dec 25 you can get 15% off a order of 1 pair of these socks with the code sassygirlfit15

FITDECK $9.99

FitDeck is a must for the fitness buff in your life! Fitdeck is a deck of 56 exercise playing cards.  The 56 card decks focus on bodyweight exercises such as yoga, pilates and stretching and there are 26 cards that incorporate exercise equipment such as dumbbells and kettlebells. Each card has three fitness levels (beginner, intermediate or advanced) so basically FitDeck has made exercise excuse proof! FitDeck is such a great tool for those that travel. It is fun and super simple. You just carry the cards with you and then when you get a spare moment shuffle them, pick one out and perform the exercise shown on the card.

JUMP ROPE $14.97

Where you a skipping rope "champion" growing up? Yes, a skipping rope is a simple gift but did you know that the skipping rope can burn 750 calories in one workout.  You can get a rope that is “old school” but now you can get ropes that talk to you, skipping ropes which measure the calories burned and more. I’m including my favorite rope.  Plus, skipping is such a simple exercise that anyone can do it, making the skipping rope a perfect present for people of all fitness levels.

WEIGHT LIFTING GLOVES $18.99

I love my gloves. They allow me to lift heavy stuff so I can challenge my body but my hands are protected. They are great. Weight lifting gloves are a simple but valuable gym accessory.  They allow the user to get a proper grip on the weights, reduce pressure on the hand and wrists and stop the weights from rubbing against the hand skin.

Just because it is Christmas doesn't mean fitness should be put on hold. Giving the gift of fitness will give the person in your life a gentle reminder to "keep on top of it!"

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