Sunday, December 29, 2019

A New you for 2020 is BS

I’ve decided that the "New Year, New You" slogan I see everywhere is relentless and I’m over it. When I click the"unsubscribe" button on SPAM emails,  I feel so happy. I'm not interested in the negative emails from EVERY business there is. 
The "New Year, New You" emails are supposed to be motivating, uplifting and encouraging. Those emails are designed to sell gym members and juice cleanses at a time when they're most marketable and we're most vulnerable. The mass amounts of emails coming at me is crazy — while most of us are still polishing off the last of the Christmas cookies —  it can make us feel as though we’ve already failed within the first few minutes of the new year.
Oh, and how can I forget the tremendous pressure of New Year’s resolutions — which suggest that we have so much to improve upon; that we need to be better. This is silly! I hate this "idea."  We’re encouraged to set out a new set of goals, towards which to move to in the hopes of finding what we all want: happiness. 2020 hasn't even started and already, we’re exhausted, defeated and riddled with festive guilt. This seems ridiculous to me. 
Here is a positive thought: instead of subscribing to what’s become a very tired narrative, this year, let January be yours. 

 You can start anything any time.

Happy New Year,
Jessica Bailey
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Tuesday, December 3, 2019

Gift Guide

Christmas comes once a year, make it the best one yet! Here are some things I really love, I hope this gift guide helps you buy for the awesome person in your life! I hope the discounts help you too! Happy Holidays!

If you follow me on Instagram you know I dig this company. They have some really cute things you need to buy for the champagne lover in your life. 
Use the code SASSYGIRL for a 20% discount
offer good until 12/31/19

I'm so into this awesome skin care line. They aim to give everyone access to safe, effective and lovable non-toxic sun care and skincare products. 
Use the code SASSYGIRL from 20% off on their site
Offer good until 12/31/19

Misfits Market is a weekly subscription of sometimes funny-looking, always delicious produce, designed to break the cycle of food waste. We love this service and I am forced to find ways to eat vegetables that normally I wouldn't choose. I am beyond excited every other week for our delivery.
Use the above link by 12/6 at 11:59 p.m. ET and you will get 50% off your first box 

I've been teaching in these socks for years. I truly support this company. They have so many cute styles that I really think you should check out and would be a perfect gift for the Barre/Pilates/Yoga lover. They are one of the first: into the studio out to the streets, great grip socks perfect for Barre, Yoga, Pilates and more. Functional fashion for a cause, Great Soles supports you in comfort and style from the ground up.
Use the code Jessica15 for 15% off

Use the links to check out the suggested sites and don't forget to use the codes I provided! Happy Shopping!

In Health,
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Sunday, November 24, 2019

Thanksgiving tips

Thanksgiving just comes around once per year, so why not feel free to binge on the food? Since putting on weight during the Christmas season is a national past-time. After a seemingly endless amount of time after year, the majority of us pack on in any event a pound (some more) during the special seasons - and keep the additional weight forever.

Be that as it may, Thanksgiving doesn't need to disrupt your weight.  With some pre planning, you can fulfill your longing for customary top choices and still appreciate a righteous Thanksgiving feast. 

1. Get Active

Make a calorie shortfall by practicing to consume off additional calories before you ever enjoy your meal. Eat less and practice more is the triumphant recipe to counteract weight gain during the special seasons. Increment your means or stretch your wellness schedule the weeks ahead and particularly the day of the dining experience.

Make wellness a priority. Go for a stroll after supper.

2. Have Breakfast

While you may think it bodes well to set aside calories for the large supper,  eating a little food in the first part of the day can give you more command over your craving. Start your day with a little however fulfilling breakfast -, for example, an egg with a cut of entire wheat toast, or a bowl of entire grain oat with low-fat milk - so you won't starve when you land at the social occasion.

Eating a nutritious meal with protein and fiber before you show up offers some relief from your hunger and enables you to be all the more segregating in your food and refreshment decisions.

3. Help Up

Regardless of whether you are facilitating Thanksgiving supper or carrying a couple of dishes to share, make your plans more advantageous with less fat, sugar, and calories. There is more sugar and fat in many plans than is required, and nobody will see the distinction in the event that you skim calories by utilizing lower calorie fixings.

Have a go at utilizing without fat chicken juices to treat the turkey and make sauce.  You can likewise attempt plain yogurt or without fat harsh cream in smooth plunges, pureed potatoes, and meals.

4. Police Your Portions

Thanksgiving tables are plentiful and lovely shows of customary family top choices. Before you fill your plate, overview the smorgasbord table and choose what you will pick. At that point select sensible measured parts of food you can't live without.

Try not to squander your calories on foods that you can have throughout the entire year. Fill your plate with little parts of occasion top choices that lone come around once every year so you can appreciate alluring, conventional food.

5. Avoid the Seconds

Attempt to not give into the impulse to return for second helpings. Remains are vastly improved the following day, and in the event that you confine yourself to one plate, you are less inclined to indulge and have more space for a scrumptious sweet. Pick the best wagers on the smorgasbord. While every one of us has our very own top picks.
White turkey meat, plain vegetables, simmered sweet potatoes, pureed potatoes, sauce, and pumpkin pie will in general be the best wagers since they are lower in fat and calories. In any case, in the event that you keep your bites little, you can appreciate whatever you like.

6. Gradually Savor

Eating gradually, putting your fork down among chomps, and tasting every significant piece is probably the most straightforward approaches to make the most of your supper and feel happy with one plate brimming with nourishment, specialists state. Picking entire grains, organic products, vegetables, juices based soups, plates of mixed greens, and different nourishments with heaps of water and fiber add to the sentiment of completion.

7. Go Easy on Alcohol

Remember those liquor calories that can include rapidly. Have a glass of wine or a wine spritzer and between mixed beverages, appreciate shimmering water. Along these lines you remain hydrated, limit liquor calories, and remain calm.

8. Be Realistic

The Christmas season is a period for festivity. With occupied timetables thus numerous additional allurements, this is a decent time to make progress toward weight management rather than weight reduction.

9. Concentrate on Family and Friends

Thanksgiving isn't just about the heavenly abundance of food. It's an opportunity to be with loved ones. The headliner ought to be loved ones mingling, getting to know each other, not exactly what is on the smorgasbord.

Happy Thanksgiving my friends!
Jessica Bailey

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Saturday, November 9, 2019

How often should I be exercising?

Unfortunately, there's no magic number or basic recipe to answer this question. Much the same as with nutrition, what works for one individual may not work for another. Aside from what feels best for your body, there are various variables to think about when building up an exercise plan. 
One significant question to ask yourself, Why am I working out? People practice for some reasons – to remain solid, clear their brain, get in shape, tone up, or for wellbeing, to give some examples. Your best exercise routine will rely upon your inspiration just as the outcomes you're looking for. Whatever your reasons, there are a few baselines with respect to how frequently you ought to exercise. 
According to the American Heart Association, it's imperative to be physically active to avoid coronary illness (the main cause of death in the United States) and stroke (number five). The American Heart Association prescribes 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week to improve cardiovascular wellbeing. 
A simple method to accomplish that is to workout 30 minutes every day, five days per week. Many  health experts recommend that you should move your body each and every day. With such a significant number of us going through as much as eight hours sitting, it's imperative to try to be moving consistently, regardless of whether you can't make it to the gym. Taking a noon walk, taking the stairs, or getting off the train or transport one stop early are all extraordinary approaches to get in some extra steps. 
If you're hoping to fire up your exercise life, here are some useful tips:
1. Plan your exercises toward the start of the week. If you make a plan for which days you'll get moving you're more averse to avoid the gym.
2.  Build up an activity routine to keep you propelled and hitting your goals each week.
3. Recruit a buddy. If you focus on working out with a companion, you presumably won't settle on your love seat! This is likewise an extraordinary method to get up to speed and talk while adhering to sound habits.
4. Find something you enjoy. You're considerably more prone to get up for an early exercise or place in time toward the day's end if you are doing something you genuinely appreciate. Finding an exercise you love may require some exertion and time, but it's worth it. Why? You will get excited about your time at the gym.
5. Listen to your body. Pay attention to what your body needs, regardless of whether it's an additional rest day or a long open air run as opposed to hitting the loads. Try not to be reluctant to stray from your timetable to give your body some extra TLC. 
6. Be kind to yourself. As with any daily practice or propensity, we as a whole get off base on occasion. Ricochet back after a get-away, a liberal feast, or a bustling week, and recollect tomorrow is another day to move in the direction of your goals.

What does your exercise routine resemble?
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In Heath,
Jessica Bailey

Monday, October 21, 2019

Halloween Party The Smart But Fun Way

Halloween is a fun day brimming with costumes and obviously a huge amounts of sweets. Try not to fear, your creepy soiree can be both fun and solid with a couple of basic hints. 

Keep in mind Balance 

Remember, Halloween is only one day a year, and it's what you eat each day that has the most effect on your nourishment and wellbeing. Rather than making treats and sweet treats beyond reach, serve sound snacks first, and draw out the sweet treats later when everyone has topped off on increasingly nutritious nourishments. One thought is to pick orange nourishments for the sound alternatives, for example, carrots or prepared sweet potato fries. Have a go at including green guacamole "ooze" for a portion of heart-solid unsaturated fat. 

For a heartier decision, attempt dark and orange tortilla roll-ups made by layering refried dark beans  and low-fat provolone or mozzarella cheddar on a sun-dried tomato tortilla. 

Practice Portion Control 

For those exceptional sweet treats that you do permit, give little segments. Pick fun-size — rather than full-size — confections, little cupcakes or biscuits, and littler treats and brownies (think 2 inches). Serve every youngster as opposed to forgetting about treats on a table so as to manage what number of servings every kid expends. 

Make Your Own Healthier Treats 

Conventional Halloween treat is high in calories, sugar and fat, and gives little nourishment. Make your very own treats that have some dietary benefit by including a wellspring of organic products, vegetables nuts or whole grains. Attempt popcorn topped with cinnamon and sugar or chocolate-secured new natural product as more beneficial choices to treat. Go for pumpkin treats, for example, fiber-pressed cinnamon-broiled pumpkin seeds or nutrient A-rich pumpkin chocolate chip cookies. 
Breaking point Leftover Candy 

At the point when the enjoyment of Halloween is finished and guests are left with bunches of sweets, put the treats in a spot that is far out and you may find that you'll forget about it. You likewise can blend remaining treat with entire grain oat, nuts and a couple of pretzels to make a hand crafted trail blend for snacks. 

Make this Halloween a chance to appreciate exceptional treats, with some restraint, as a major aspect of a general sound eating routine.

Sunday, October 20, 2019

Surprise Trip!

For our anniversary, my husband surprised me with a trip — he told me that we'd be taking a trip so I could make proper arrangements and how to pack but that was it. I knew nothing else.  The suspense was fun and very exciting. I had no idea where we were going.
I love planning vacations but it can get exhausting making every decision. This way was so fun! I thought this style of trip made for a relaxing vacation and it did eliminate all of the time and energy that goes into planning,
I loved the idea of a vacation that hinges on suspense!

So, where did we go....Milan, Italy! It was magical! I felt like I was in a dream. I truly loved every moment. 
Here are just a few pics of our trip because no one wants to see an entire album of pictures of someone else's vacation. You are welcome! 
The first two pics are in the city of Milan and the last two were taken in Belliago, Italy
In salute,
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Saturday, September 28, 2019

7 Reasons Why You Should Take a Surprise Trip

Why a secret excursion is just what you need to truly relax:

1. Venture Out of Your Daily Routine

My husband planned a trip for us. All he told me were the dates we would be away and how to pack. That's it! Everyday we talk about this mystery trip and he names a different city each day in our conversations. I have no clue where we are going because of this. It's so exciting to be in suspense. I'm ready to sit back, unwind, and appreciate the fervor of truly switching things up.  I know he's going to plan something awesome so I'm totally on board.
As soon as I find out, I'll post pictures. I'm leaving soon!

2. Offer the Control-Freak a Reprieve

He is helping me totally unwind. With an unexpected trip, I didn't have to spend endless hours arranging. He has given me a chance to be in a circumstance where I can't foresee the result. By not having a moment by-minute arrangement, I will have the option to genuinely have a good time!

3. Get Yourself

By not arranging anything and relinquishing all the pressure, an unexpected trip can show you a great deal about yourself. I feel relaxed already and I haven't even left yet.

4. Bond with your friends

It's so fun to guess with your friends where you might be going. They have ideas of where you are going. The suspense is fun! You have something more to talk about then the weather!

5. Dodge Choice Paralysis

Being a grown-up means having to continually decide – from what film to watch on Netflix, to what to eat for lunch, and how to reply to a nasty email. With an unexpected trip you won't need to choose where to go! That is my favorite part. My husband is giving me a chance to be spoiled and, make on a significant adult choice for us.

6. Revive That Romantic Spark

Nothing beats the rush that comes from a decent shock. Indeed, nothing with the exception of sharing new experiences together! I just know that whatever we do, my excitement will rub off on him and we can truly enjoy our vacation. It is said that surprises are the flavor of life, and that is unquestionably valid in any long term relationship. Shock and energy are similarly as significant.

7. Since Science Says So

At long last, if nothing else persuades you, let science do it for you. A great deal of research has been done on the impacts of shocks on the cerebrum. Things being what they are, shocks flood our frameworks with dopamine and actuate the joy focuses of our mind. Concentrates likewise demonstrate that astonishments escalate our feelings by 400 percent. It feels great to be astonished. It feels extraordinary to travel. I'm so happy he is blending the two!

I'm totally looking forward to getting out of the city and going on my surprise trip.
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Sunday, September 15, 2019

Before and After Pictures and why you will NEVER see them on my blog or Instagram

I wager you've seen them.

The weight loss pictures that is.

Most Weight Loss Coaches, Personal Trainers and Nutritionists use them on their sites to show off their best customers.  The advertisements usually say:  'This Could Be You in Just 3 Months'.
With their assistance obviously.

These photos are appealing. Even nowadays when we are aware of the miracles of Photoshop, compelling lighting and lets' be honest, sucking in of the paunch.

I've done this myself. Purchasing a DVD, diet plan, and yes even a weight reduction item or two, in the vain expectation that one day, possibly one day, I will have my own after photograph.

 For what reason am I telling you why I loathe them?

1. When weight loss pictures just demonstrate a depiction in time. 

Duh, it's only a photo. These photos just showcase a moment of time. 

The hardest part is keeping the weight off.
Keeping up the way of life that accomplished the after picture 3 years, 5 years down the line.

That is the test. That is the thing that mentors don't promote.

In this day and age of no pausing, we need everything now.

In this way, quick, sensational outcomes are appealing.

In any case, don't be tricked, or attracted. With regards to weight reduction it's the long haul that is the hardest part.  Really, stop wishing you have that mysterious minute because it's not real.

2. When weight loss pictures don't disclose to you what it's taken to arrive at that "after" pic. 

Truly, it's anything but difficult to be pulled in by proof of sensational changes. Particularly in the event that you want to be there in only three months (see point 1).

In any case, what you don't know is the thing that it has taken to arrive.

  • Imagine a scenario in which it included eating only cabbage soup. 
  • Imagine a scenario where it included  24 hours a week in the gym. 
  • Imagine a scenario in which it included  1000 calories per day. 
  • Perhaps all it required was some innovative lighting and a tan. 

Those will enable you to get surprising outcomes in only 3 months. Be that as it may, would they say they are sound? Is it accurate to say that they are maintainable? Do they support a balanced, adjusted way of life that you can continue for a long time, 5 years, until the end of time?

Most likely not.

When you see weight loss pictures on Instagram or somewhere else on the internet - don't be enticed by the fantasy

Keep in mind, you don't have the foggiest idea what it has taken. You don't have the foggiest idea to what extent it will last. What's more, you don't have the foggiest idea on the off chance that they are genuinely happy.

Close the site and think about how you can make changes to your way of life that will make you more beneficial and more joyful.

The rest will come.

Sunday, September 1, 2019

Eating Healthy on a Budget

Obviously Meal Planning is completely indispensable to eating well on a budget so it's one of the top ways you can save $$$. 

You have to stick to your plan and truly focus on shopping for food on your list and be aware of cost  and that includes arranging out simple, snappy plans that don't utilize a huge amount of extravagant, costly fixings. 

Work out a week after week meal plan and basic food item list 

It's overly simple to work out a supper or lunch plan. I suggest doing it on Sundays; I plunk down and investigate my social schedule and after that arrange the plans I'm going to make for my lunches. 

It's additionally useful to investigate your fridge and cupboards to see what you as of now have close by so you don't purchase more than what you need or didn't go through and will turn will turn sour.

Simple tips for eating healthy on a budget:

Utilize solidified organic products and veggies – this diminishes sustenance squander and enables you to broaden the quantity of veggies you're utilizing in each dish. We use Misfits Market, whole Foods that are affordable and fresh but are just a little weird looking to sell in stores. Here's a 30% discount for you.  

Purchase produce when it's in season – veggies like cabbage, squash and broccoli will in general be less expensive throughout the winter months when they're in season. In like manner, apples are less expensive in the fall, berries are less expensive in the mid year, etc 

Use coupons and take a gander at your nearby grocery store flyer to perceive what's marked down 

Avoid the central aisles of the market – trust me, it's simply loaded up with garbage and it's more costly than purchasing essentials 

Shop for spices at your nearby $1 store. We shop
 for staples like oils, vinegars, toppings, sauces, and so on at your neighborhood grocery store – we like to get the stuff online from Instacart you can save a dollar or two on precisely the same fixings like ketchup, soy sauce, olive oil, and so on. When you're running low on these staples stock up! 

Talking about limited sustenance things, look for no-name items – again they are generally more than $1 less expensive and taste the EXACT same. 

Select less expensive protein sources like lentils, chickpeas, beans, eggs, quinoa and tofu – even a couple of meatless dinners every week can set aside you huge amounts of cash! 

I hope this helps you to be healthy on a budget? Do you have any tips? Ways that you save $?

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In Health,
Jessica Bailey

Sunday, August 11, 2019

Avocado and Eggs together?

Avocado eggs are one of those plans that shouldn't work however it completely, 100% does! The smooth avocado combined with the running egg is something mystical. Top it with salsa, or nearly anything will work. I have seen these avocado prepared eggs drifting around the web for a long time yet was truly reluctant to attempt eating them. Something about a warm avocado made me want to head running for the slopes. Be that as it may, I decided to try them! Brunch at a restaurant was a perfect place to try them, know what? They were incredibly scrumptious. The warm avocado wasn't strange in any way. Presently I am a devotee, warm avocado and egg by one way or another works.

Consider this dish for Breakfast. They are anything but difficult to prepare. Even I can do it. I have no cooking abilities, but I am learning.
When you are making this avocado and egg formula, there is one extremely significant thing to remember. Ensure that you scoop out a portion of the avocado in the wake of evacuating the pit. That little gap abandoned isn't enormous enough for a whole egg. You will have a wreck in the event that you attempt. Utilize a spoon to scoop out a decent size gap in the avocado where you will include the egg. Save the additional avocado to serve on top.

Could you truly prepare avocado oven?
To heat an avocado, my chef trained husband, suggests preheating the oven to 425 degrees. Scoop out a portion of the avocado to make a gap huge enough for the whole egg. At that point break the egg into the avocado and heat the avocado parts for 12-14 minutes or until the egg is set. The white part ought to be jiggly.

How would you microwave an egg in an avocado?

For a genuine easy route, you can really make these Avocado Baked Eggs in the microwave rather than the stove. Pursue similar advances - dig out a portion of the avocado and break in your egg. Season with salt and pepper. Cook for 60-90 seconds until the egg is set. Try to put your avocado in a bowl or on a microwave-safe plate since now and then the egg runs out a bit.

Besting Ideas for Baked Eggs in Avocado

Sundried Tomatoes: For a meatless choice, I like to utilize slashed sun-dried tomatoes rather than bacon. The marginally smoky flavor is scrumptious with the avocado and runny eggs.

Everything Bagel Seasoning: Quickly add it to anything with avocado. It couldn't be more yummy!

Chives or green onions: I am in love with chives and they make a perfect topping. They are mild and won't over power the eggs and avocado. I'm sure any dried herb will work!

Pico de gallo, Salsa, or Sriracha: If you adore hot sauce with your eggs, like my hubby does, at that point you will need it here also. You can utilize a standard hot sauce yet I lean toward utilizing pico de gallo,  or mild salsa. I'm not a spicy fan!

Eggs and Avocado is a great way to control hunger, keep food desires in check, and keep cortisol levels good. Eggs and Avo is a great breakfast to have 45-60 minutes of getting up before you workout.

What do you eat for breakfast?

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In Health,
Jessica Bailey

Sunday, August 4, 2019

B.O.? Or coverup your stench with perfume?

I know B.O. is nobody's BFF—particularly at the gym where everybody completes a great deal of sweating. In any case, I'm interested, do you spritz on your scent before you exercise? I ask in light of the fact that… 

as of late, I was teaching and a woman whose flower fragrance was drifting all around the room because she started sweating. It hadn't probably been newly sprayed on—either that or she washes in the stuff.  It really began giving me a headache so I can just envision how other students in the room felt.  I would have left the room if I wasn't teaching.

Now, about your fellow gym goers? I understand many individuals spritz on toward the beginning of the day and then they get to the gym during the evening, it's too subtle to really smell anymore. What's more, I understand the vast majority could never reapply just to sweat everything off. Be that as it may, I realize a few people are extremely jumpy about smelling stinky when they're buckling down, so I can perceive any reason why you may go for an additional spritz.

So tell me: Do you spray on perfume before you head to the gym? Found one that's light enough to wear while you sweat? Do you switch to body spray for such occasions? Hate when you can smell someone's fragrance when you're doing cardio?

In Health,
Jessica Bailey
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Saturday, July 20, 2019

Stop Comparing Yourself To Others

Last Monday, I went to a JLO concert. It was a celebration of her 50th birthday! She is iconic and exciting! She is a great example of body confidence. All her costumes are SKIMPY
but she totally owns it. It got me thinking about how many conversations I've had with myself or a female friend about our bodies and how they are not as slim, tall, beautiful, etc as we want it to be. One of my very good friends, who doesn't read my blogs, actually said "I have shoulders like a linebacker." For the record, she doesn't. She's beautiful inside and out. 
I know that looking through Insta and seeing individuals with ultra-toned bodies going on these ultra fabulous outings can def make me feel like sh*t. I bet I'm not alone. Actually, I know I'm not because research shows that the time individuals spend on Facebook/Instagram, the lower their confidence. 

Be that as it may, rather than simply erasing all your online life accounts (what other place would you find cute animal images and videos?), attempt these strategies next time you end up feeling like your body isn't just like a Insta picture.

 Rundown all the cool sh*t your body has helped you do. 

Rather than looking in the mirror and contemplating what you don't care for about your body, rationally recognize all that your body can do. 

 Talk about your favorite body part

Maybe it's your butt or your hair. Ensure you're additionally concentrating on the things that you adore about yourself. A few people take a gander at themselves in the mirror and express loathsome words. In the event that they're stating it for all to hear, at that point they're hearing that—they're underscoring the issue.

Pick a body part that you adore and let people hear about it. Even better,  believe it! 

Affirmations are your friend

That's right, all the more conversing with yourself in the mirror. Be that as it may, truly, it works. 
Here is one I like and that I do: 

I can do anything I set my focus on. 

Rehash it to yourself until you feel like a certainty ninja. After some time, these assertions will turn into your real conviction framework. 

 Do decent stuff. 

Volunteering and different sorts of philanthropy work are a simple method to like yourself, regardless of whether you're simply giving a couple of minutes or hours of your time. If you need help finding somewhere to donate your time, check out

 Converse with yourself like a genuine BFF. 

Shower yourself with over the top compliments. You know how Leslie Knope always showers her BFF Anne Perkins with over-the-top compliments in each scene of Parks and Rec? Definitely—you ought to do that for yourself. This was my favorite ‘Ann, you beautiful tropical fish. You’re smart as a whip, and you’re cool under pressure.’ 
But the following one works too!

On the off chance that you discover yourself calling yourself moronic, or hating on your appearance in the mirror, ask yourself: Would I say this to my closest companion, or my sister, or my mother? 

 Fake it 'til you make it. 

Grinning, giving a strong handshake, imparting unmistakably sans filler words, sitting upright, and accepting compliments are all things that I try to do. Granted, I'm not great at accepting compliments but I'm trying. 
Regardless of whether you're not feeling sure, you need others to trust you are.

I hope these body confidence tricks can help you to celebrate your awesomeness!

Jessica Bailey

Sunday, June 30, 2019

What do I do on a Rest Day?

I've end up looking through Insta and getting every one of the feels all the time. Watching you push past your breaking points and vanquish your goals is SO extraordinarily moving. You're executing it  ~ you ought to be so pleased with yourself. 

That is the reason today, I need to discuss resetting your body and mind love through dynamic rest. Keep in mind, changes to your body occur AFTER your exercise, not during it ~ so appropriate post-exercise care of your body is so significant. What you do on your dynamic rest days have a gigantic effect in your conditioning results! 

When you pursue your workouts, you benefit from the body-adoring advantages of resting your muscles, you really should be doing it that way. If you have no idea what I'm talking about, email me.  I got you! Every day you should work an alternate muscle group, which means the muscles are getting multi day of dynamic rest. I always want you to listen to your body, so if that means taking a day of body-loving rest, then do it! DYI spa day anyone?! 

Keep in mind your body superior is to any other person…tune in to it

Extend It 

Stretching is a significant piece of consistently, and on dynamic rest days we urge you to invest additional energy extending those muscles! The more you stretch and inhale oxygen into your muscles, the more versatile they'll turn into. Also, that implies you'll be less inclined to injury and you'll feel more grounded on your conditioning days! After a hot shower or hot shower, permit yourself a couple of minutes to stretch it. Warming your muscles initially is both relieving and significantly helpful in expanding your adaptability!

Hydrate, Hydrate, HYRDATE! 

Drinking enough water is key to taking advantage of a functioning rest day. Our bodies normally lose water when we work out, so it's SO imperative to recharge our cells with a lot of H2O! Additionally, remaining appropriately hydrated facilitates your muscles, gives your more vitality, and lifts your intellectual prowess! 


Above all, taking a functioning rest day is tied in with doing you. This implies giving yourself a lot of TLC ~ plan a back rub, go for a long stroll outside, get espresso with a sweetheart, or sign up for your preferred yoga stream class… whatever presents to you a feeling of physical and mental discharge. What's significant is that you keep your body in movement and you make the right decision for you! Setting aside effort for yourself enables you to be progressively present in each snapshot of your life.

Be well and take care of you!
Jessica Bailey

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Saturday, June 22, 2019

Super Foods Have Super Powers! Facts to know!

Almost every leafy food nowadays are being touted by the media as the next 'superfood', and I have definitely no issue with this. 

The following are my top choices of "super" foods that truly pack a punch, and you might be shocked to discover that not every one of them hail from distant corners on the planet. There may even be a couple of sitting in your freezer unbeknownst to you, holding super (wellbeing) powers. 

A portion of my 'normal' most loved foods include: 

Broccoli: this unfashionable cruciferous veggie should be restored as it is high in cell reinforcements, fiber, folate and is likewise notable for its malignant growth anticipating powers. 

Did you know veggies from the cruciferous family (cabbage, broccoli, Brussel sprouts,  kale and so forth)  expel cancer-causing agents, murder malignant growth cells, and keep tumors from developing? Now, that is super!

Kale: seems kale was on each superfood must have list since 2012.  It is fueled with fundamental nutrients and minerals and is phenomenal for your skin. 

Berries: best known for their anti aging properties. Likewise an extraordinary alternative when watching your weight as lower in sugar than generally natural products. Sounds like a win to me!

Wild salmon: contains bunches of vitamin D and selenium for solid hair, skin, nails and bones and wealthy in omega 3 unsaturated fats. 

Turmeric: I foresee turmeric will be the next big thing. It contains curcumin, a phytochemical that can hinder the multiplication of cancer cells and smother tumor vein development. Win! 

Tomatoes: high in lycopene, brimming with micronutrients, nutrients and cell reinforcements that work together in a manner that can avert malignant growth, coronary illness and different diseases. The more tomatoes you eat, the better. Cooking tomatoes is best of all since stewing them alongside some heart-solid oil, similar to olive oil, makes it significantly simpler for the body to retain the majority of the useful properties. 

Basil: Basil could be the most recent weapon in the war against wrinkles, as per new research. 
Containing cancer prevention agents that help to secure against free radicals, disease causing synthetic substances that assault organs like the heart, liver and cerebrum and harm nerve cells. As indicated by the Telegraph, Dr Shinde stated: 'The investigation approves the conventional utilization of herb as an adolescent advancing substance in the Ayurvedic arrangement of medication. It likewise depicts how the herb demonstrations at a cell level.' 

Other house hold staples which hold super properties include: 

Green tea: high in cancer prevention agents. 

Brazil nuts: high in selenium. 

Regular yogurt: contains great microbes to battle terrible microorganisms. 

Eggs: are a smaller bundle of sustenance that gives each nutrient with the exception of nutrient C. 

The runners up:  

Chia Seeds: rich in unsaturated fats and fiber. Consuming Chia seeds means you could be engrossing more calcium from a tablespoon of chia than you do from a glass of milk. 

Acaí: This South American organic product has been increasing enormous prominence over the world for a portion of its great medical advantages. Researchers today are as yet finding all the brilliant things that the Açaí berry can do, for example, makes the safe framework more grounded, hinders the maturing procedure, directs the dimensions of cholesterol in the body, improves flow and working of the heart, diminishes irritation, detoxifies the body. 

Maca – Maca is normally found in the Andes, at a high area where the land is infertile and climate conditions extraordinary. These unforgiving conditions could most likely be the motivation behind why the maca root is stuffed with supplements which makes it an exceedingly esteemed superfood. It is said to builds stamina and moxie, enables the endocrine framework to work appropriately, in this way taking out hormonal awkward nature, brings down pallor and lightens menstrual inconvenience and spasms, rich wellspring of unsaturated fats and sterols (and some more). 

For additional perusing on some enhancement 'superfoods' look at:

What Are Superfoods?

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In Health,
Jessica Bailey

Sunday, June 2, 2019

6 Self-Care Practices to Better Your Mental Health and Well-Being

Little switches can make major life changes!

We've all had those good natured moments when we resolve to make huge way of life changes: Quit smoking. Shed 20 pounds. Join a gym and begin working out each day.

The street to better wellbeing doesn't generally need to mean making gigantic jumps.

There are numerous little advances you can take that will help improve your general wellbeing and personal satisfaction, they'll be anything but difficult to keep up for the long run. Regardless of whether you have just a couple of minutes to save, you can utilize that opportunity to improve your prosperity.
Take a stab at incorporating the following into your life. Guest writer, Brad Krause put together this list to help you.

6 Self-Care Practices to Better Your Mental Health and Well-Being

Too many of us push ourselves to the brink as we struggle to balance work, life, and other commitments. The busier life gets, the more difficult it is to find time for ourselves, and this not only has a negative impact on our physical health, but our mental health suffers as well. If you’re tired of being exhausted and want to raise your quality of life (and productivity), self-care is a must. So, here are six self-care practices that will benefit your mental health and better equip you to tackle whatever life throws your way.

Practice Basic Hygiene

Daily hygiene is the most basic way to prevent illnesses and improve our overall health. When life gets super busy and commitments are vying for our attention, it’s easy to neglect personal grooming and other healthy habits. Be sure to regularly wash your body and hair, trim your fingernails and toenails, wash your hands, and brush your teeth.

Caring for your oral health is particularly important when it comes to mental health. If you let your teeth and gums become unhealthy, it can contribute to depression, stress, and anxiety. Brushing, flossing, and going to the dentist are essential for your oral health. If you need to find a new dentist in your area, take advantage of online resources that can simplify your search.

Try Physical Therapy

Acupuncture and chiropractic care help many people with pain and joint issues, which can benefit mental health. While these are great options, they usually are not covered by insurance. And if you have Medicare, no holistic therapies like acupuncture will be covered. However, Medicare does cover physical therapy, which can alleviate some of the same pain and joint issues and, by extension, foster mental health.

Cut Down on Sugar

Excess sugar is bad for your health. It reduces your energy and increases the risk of diabetes, obesity, cancer, and other serious diseases, which means it also has a negative impact on mental health. If you’re wanting to make dietary changes to improve your well-being, start by cutting down on refined sugar and relying on fruits and vegetables for their natural sugar. As your body feels better, so will your mind.

Move More

Following a fitness routine is also essential for your mental health and overall well-being. When you break a good sweat, endorphins and other feel-good chemicals are released in your brain. This not only provides a rewarding sensation in the moment, but it can also boost your confidence, give you more energy, and motivate you to improve other areas of your life. Run, walk, swim, lift weights. Just find fun ways to move and do it four or five times a week.

Sleep Better

Those who struggle with sleep deprivation not only hinder their productivity and happiness, but they also put themselves and others at risk each day. We must have quality sleep to function at full capacity, or else our minds and bodies will suffer. Do whatever it takes to get your rest — whether it’s creating a bedtime routine, drinking less caffeine, seeking treatment, purchasing new bedding, or any other safe methods of improving your sleep.

Get Relaxed

Finally, relax. Every person needs an outlet for stepping away from daily obligations and de-stressing. Join a knitting club, take a painting class, go hiking with your kids, or carve out a Friday spa day. Think of something fun you would do on vacation to relax, and do it each week.

We all need help when it comes to balancing life commitments and improving our mental health and well-being. Remember not to neglect your personal hygiene, and give physical therapy a shot for relieving pain. Reduce the amount of refined sugar in your diet, and exercise regularly. Lastly, be sure to get quality sleep and find ways to relax. If you follow habits like these, your mental health — and life — will likely see significant improvements.

Written by: Brad Krause

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