30 Day Wellness Challenge

Ever since giving birth I have been saying I am gonna get back and focus on my health, but postpartum is HARD. Took me ten months to feel sort of like myself again. While I did managed to go back to my pre pregnancy weight almost immediately after giving birth my weight is in weight places and makes me feel uncomfortable.

My goal has always been to feel good about myself and be comfortable in clothing not so much about being skinny or losing crazy amounts of weight. So I started a 30 day challenge for myself to focus on being more healthy from inside. These are simple things, I can incorporate in my everyday.

Starting weight: 90.8KG

In 30 days I m gonna focus on 5 things:

drink 3L of water

drink green gut glow

get 10,000 steps in

getting two movements in a week (yoga or gym or something)

journaling 

My baby is very active so I had to be mindful of things I can actually accomplish and set myself up for success. This 30 days are more of a health from within kind of focus - things that will help me be healthier not necessarily skinnier. 

So follow along here and on instagram. 

Get Rid of Stress for Good with These Surprising Solutions

Do you ever feel like stress has taken over your life? It's a common feeling, especially in our fast-paced world where we're constantly bombarded with demands and deadlines. But what if we told you that you we could help deal with stress and feel better? That's right - with these surprising solutions, you can take back control and reduce stress levels once and for all. From meditation to self-care, we've got you covered. We'll explore the most effective ways to tackle stress head-on so you can live a happier, healthier life. Are you ready to say goodbye to stress? Let's get started.

Meditation: The Surprising Stress-Reliever

One of the most effective ways to reduce stress is through meditation. This ancient practice has been used for centuries and has been proven to have numerous health benefits. When we meditate, we focus on the present moment and let go of any thoughts or worries that may be causing us stress. By doing this, we calm our minds and create a sense of peace and tranquility that can last long after the meditation session is over.

The best part about meditation is that it doesn't require any special equipment or training. All you need is a quiet space, a comfortable seat, and a few minutes to yourself. There are many different types of meditation, from guided meditations to mindfulness meditation, so you can choose the style that works best for you.

Incorporating meditation into your daily routine can have a profound impact on your overall well-being. It can reduce stress and anxiety, improve sleep quality, increase focus and productivity, and even boost your immune system. So why not give it a try?

Working Out: More Than Just Physical Benefits

Exercise is often touted as a way to stay physically fit, but did you know that it can also have a significant impact on your mental health? Regular exercise has been shown to reduce stress, improve mood, and increase energy levels. It can also be a great way to get rid of any pent-up tension or frustration that may be causing you stress.

The key to making exercise an effective stress-reliever is to find a type of workout that you enjoy. Whether it's running, yoga, or weightlifting, there's an exercise out there for everyone. By incorporating exercise into your daily routine, you'll not only be taking care of your physical health, but also your mental health. Plus, the endorphins released during exercise can create a natural high that can last for hours.

So the next time you're feeling stressed out, try lacing up your sneakers and going for a run or a walk. Your body and mind will thank you.

By incorporating exercise into your life, you can not only improve your physical health but also your mental health. So the next time you're feeling stressed out, consider lacing up your sneakers and going for a run or signing up for a yoga class. Your body and mind will thank you.

Get Outside: The Healing Power of Nature

Spending time in nature has numerous benefits, including reducing stress and anxiety. Studies have shown that being in natural environments can lower cortisol levels, which in turn can reduce stress. Whether it's a walk in the park or hiking a trail, being outside can help clear the mind and calm the body.

One way to incorporate nature into your routine is to take a break and step outside during the workday. Even just a few minutes of fresh air and sunshine can make a difference. Another option is to plan outdoor activities on the weekends, such as picnics, gardening, or exploring a new park.

As you make time for nature in your life, remember to be present in the moment and focus on the sights, sounds, and smells around you. Appreciating the beauty of nature can help shift your perspective and bring a sense of peace and relaxation.

By taking advantage of the healing power of nature, you can elevate your mood and reduce stress. Incorporating nature into your routine is just one way to take care of your mental health. 

Yoga: The Mind-Body Connection

As we continue to focus on stress-relief, it's important to recognize the impact that stress can have on both our minds and bodies. Yoga has long been hailed as a powerful practice for creating a mind-body connection, which can help to alleviate stress and anxiety. By focusing on breath and movement, yoga can help to release tension, improve circulation, and promote relaxation.

Making time for yoga in your routine can be a valuable form of self-care, helping you to prioritize your mental health. By bringing awareness to your body and breath, you can create a sense of calm and cultivate a deeper sense of mindfulness. This can help to reduce stress levels and promote overall well-being.

In addition to the physical benefits, yoga can also help to improve mental clarity and focus. By taking time to connect with your body, you may find that you're able to approach challenges and stressors with a greater sense of ease and perspective.

By incorporating the mind-body connection of yoga into your self-care routine, you can take a proactive approach to managing stress and promoting overall wellness. Next, let's explore the importance of prioritizing your mental health with self-care practices.

Self-Care: Prioritize Your Mental Health

Taking care of your mental health is just as important as taking care of your physical health. As much as we try to prioritize our daily tasks and responsibilities, it's essential to set aside time for ourselves to recharge and rejuvenate. Incorporating self-care practices into your routine can help you manage stress and promote mental wellness.

One way to prioritize your mental health is to practice mindfulness meditation. This involves focusing your attention on the present moment without judgment. By doing so, you may feel more relaxed and centered, which can help improve your overall mood and reduce stress.

Another effective self-care practice is to engage in physical activity regularly. Exercise releases endorphins, which are natural mood boosters. Even a short walk or quick workout can help reduce tension and improve your mental clarity and focus.

In addition to these practices, it's important to take breaks throughout the day to recharge. This can mean stepping away from your desk for a few minutes to stretch, taking a mindful breathing break, or simply enjoying a cup of tea. By prioritizing self-care, you are taking an active role in managing your mental health.

In conclusion, incorporating self-care practices into your routine can help you manage stress, improve mental clarity and focus, and promote overall wellness. By making your mental health a priority, you can better manage the challenges that come your way and live a happier, healthier life.

In conclusion, stress may seem like an inevitable part of life, but it doesn't have to control your life. By incorporating these surprising stress-relieving solutions into your daily routine, such as meditation, working out, getting outside, practicing yoga, and prioritizing self-care, you can take back control over your mental and physical health. Remember, stress is not a permanent part of your life, and small changes can make a big difference in how you feel. As the saying goes, "Don't let stress take away from the quality of your life." So take the first step towards a stress-free life today, and experience the happiness and health benefits that come with it.

Five Best Running Shoes for Women

One of the things I wanted to get better in 2023 was to get better at running. I usually set myself small goals so when I reach them I feel more motivated to continue and take on my next small goal. I started with 1000 hours outside and tide in learning how to run. My boyfriend is a very fintess-y person, I am not, so we started with walks, than speed walks, than run for few minutes than walk for few minutes, and now to running. I m nowhere near ready for a 5K run but I can run for 7-10 minutes without dying. Right running shoes were a huge difference for me, as they the most important pieces of equipment for running.

Before purchasing the new balance shoes I did some research and these are the 5 I like the most.

New Balance Fresh Foam Evoz V2 

Lululemon Blissfeel 2

Nike React Infinity 3 

ASICS Gel-Kayano 27

Brooks Glycerin 20

shop the shoes here

Top Ways to Make Your Favorite Treats Healthier

We all love our treats now and then. Finishing a meal with dessert or indulging in something sweet with a cup of coffee can be one of the greatest pleasures. But it's also easy to see that many of the treats we love are not great to have all the time. As much as you might love to survive on chocolate cake, it's not going to give you all of the nutrition that you need. If you're trying to be healthier, your favorite treats can be a bit of a stumbling block. It's hard to avoid them, but you don't necessarily have to give them up. There are ways to still enjoy treats in a healthier way.

Image from Pixabay - CC0 License

Look for More Nutritious Options

If you like snacking on something sweet, one way to make your snacks healthier is to seek out more nutritious options. Instead of cake or cookies, you can focus on trying to snack on fruit. Fruit might still have sugar in it, but it also has other vitamins and nutrients that will be good for you. Consider looking for treat options that have less fat or sugar, or that can be part of a healthy and balanced diet. Something as simple as dipping fruit into yogurt can be tasty and nutritious.

Make It Yourself

Do you really know what's in the desserts and snacks you buy in stores? When you make something at home, you can make sure you know exactly what goes into it. Even if you're still making something like a cake with a lot of fat and sugar in it, you can avoid the need for preservatives or other unwanted ingredients. If you want a healthier ice cream alternative, check out this delicious strawberry ice cream recipe at theendlessmeal.com. When you make ice cream at home, you can make sure there's nothing nasty in it, and it's made from all-natural ingredients.

Image from Pixabay - CC0 License

Control Your Portions

Portion size can be a big challenge for some people. There's nothing you ever really need to deny yourself, but it is important to watch home much and how often you eat any particular treat. If you want to cut back on having too many sugary or fatty treats, try simply serving yourself a smaller portion size or sharing with someone else. Make your slice of cake smaller or have only a handful of nuts instead of half the bag.

Take Your Time to Enjoy

Another way to make your treats healthier is to take the time to really enjoy them. Avoid looking down at your plate to realize you ate everything in just a minute. See if you can slow down your eating and really enjoy every bite. This mindful way of eating can help to improve your digestion because you're not eating too fast. It will also allow you to appreciate everything you're eating so that you get more from it.

By making your treats healthier, you can make them part of a balanced diet and won't have to deny yourself your favorite things.

How to Improve Your Back Health

If you want to ensure your general health and fitness are strong, one aspect of it you can/t afford to overlook is the health of your back and spine. Your core strength and your back are essential to the strong functioning and mobility of your body in general. But what can be done to improve your back health or maintain its condition? That’s what we’re going to explore today, so read on to find out more.

Practice Good Ergonomics When Sitting and Working

One thing that you should definitely pay attention to is the way you sit and move around, particular during the day when you’re working. People who do office jobs tend to face difficulties with their spine and back health because of sitting in front of computers in inappropriate chairs for too long each day. Practicing good ergonomics by using the right kind of chair while sitting and working is key.

Work on Strengthening Your Abs and Back Muscles

Your abs and back muscles are important and these are the muscles that’ll have the biggest impact on your range of mobility, so try to keep that in mind if you can. If you’ve been working out but not really focusing on these muscle groups, that’s something that you might want to change.

Image Source - CC0 License

Find the Right Mattress

The right mattress will definitely go a long way towards maintaining your spine health. You need to find the kind of support that’s right for you. Some find that memory foam mattresses are most supportive while other people need something that’s a little firmer. It all comes down to your preference and what seems right for you. When sleeping, trying to keep the alignment of your spine as natural as possible.

Consider the Possibility of Breast Reduction Surgery

For some women, their back problems come about as a result of their breasts causing strain to be placed on their spine. This is something that differs from woman to woman, but if a doctor has told you that it could be the reason behind your back pain, you might want to consider a reduction. You can learn more about breast reduction surgery if it’s something you feel might help you.

Make Use of Massage Therapy

Finally, you should make use of regular massage therapy sessions if you’re not doing so already. They can really help you to feel more relaxed each and every day, while also supporting good back and spine health at the same time. You’ll find that you feel more supple and flexible after each massage session, and that’s the difference massage therapy can make.

There are many different strands that go into maintaining good back and spine health, so keep that in mind when making use of the tips and ideas outlined above. The more work you put into taking care of your back and spine today, the fewer problems you’re likely to face in the future, and that’s what matters here.

Staying Fit and Healthy at Home

 2020 was a year, and we shouldn't talk about it any more. I had plans, plan to get back to the gym, and be more active in 2021. BUT my 2021  so far has looked exactly the same as 2020, so I changed my mindset and went on a search of few things to help me kick 2021 (and my out of shape butt) in gear.

Frist thing on my list is this 2 in 1 Folding Treadmill Dual Display with Bluetooth Speaker - not only does this bad boy fold and will fit under my standing desk but it can be used as a regular treadmill. 

You can use the coupon code: NYPM2021 (from 1/13-1/31) or NYPS2021 (from 1/25-2/2) for a discount for all customers on most items on the costway.ca website.

Few things I have implemented:

Drinking more water (the goal is a gallon of water a day). 

I purchased this giant pink water bottle and its helping. For me its mind over matter, I can drink one bottle of water, even if its giant.

Get up every hour and do 15 squats. I set a reminder on my phone to get up and do 15 squats. Since I sit all day this is a good way to get up and do at leas something.

Do yoga. More specifically do these 6 poses (child's pose, downward facing dog, plank, upward facing dog, Mountain pose, warrior one) 5 times holding each pose for 15 seconds.

Walk more. The goal is 10,000 steps a day but start small. 

Use an activity tracker (I am partial to the Fitbit but anything that you can use to track your progress works just as well) and start at 2,000 steps day one and increase them by 500 steps every day you meet your goal. For days you don't you stay at the previous days step goal, until you reach 10,000 steps a day.

How to Have a Self-Care Sunday

Self care is important, especially at a time like this. Self care helps give you a better life-work balance, it reducing stress and improve physical and mental health. Making sure you dedicate the time for self care is about commitment. I schedule a time every Sunday as a commitment to self care and being more mindful.

Here are few ideas how to make most of self care sunday's:

Have a bath with all the goodies – candles, essential oils, relaxing music.

I recently go to try Dr. Teal's new coconut foaming bath and epsom salt and not only does it smell divine but its perfect to relax and destress. Dr Teal’s® Foaming Bath transforms your bath into a relaxing spa with essential oils to soothe the senses, revitalize tired, achy muscles and help provide relief from stress

Bake something you love or make a yummy comfort dish and enjoy.

These cookies are my fave or crepes with Euro Cream and plazma. 

Go for a long walk or a hike.
The perfect self care Sunday for myself is to make sure I get some quality time outside, ideally in a park, with fresh air and sunshine.

Look at old photos and videos.

Photos are memories captured in time - going through old photos always brings me joy.

Have a home spa day.
Do a face mask, give yourself a manicure or a pedicure. I love a good clay mask or sheet masks. I recently got to check out Nena Clay sheet mask and those have been a game changer.

How do you do self care Sundays?

FTC: Some of the links are affiliate links. If you buy something through some our links, we may earn an affiliate commission, at no cost to you. We recommend only products we genuinely like. Thank you so much.

Five Ways to Keep Active at Home

We are on day... who the heck knows of quarantine and at some point I figured I'd have to start exercising because eating my weight and working from bed has taken its toll. So I started looking for online classes and videos to help keep boredom, hunger and cabin fever at bay. Here are five I came up with and actually loved:

Aimee Lee's online classes. 

From yoga to stretching to barre classes you can do from comfort of your home. She posts a weekly schedule on her instagram. Her classes are free but in this state of the world you can send her a $5 donations on Venmo @aimee-lee-3 or PayPal (or more if you’re feeling generous) 😉. You can DM or e-mail her for class invite.

Doing TikTok Challenges.

Now that you have finished laughing, trying to do some of those videos is SO HARD and a great workout. Plus its fun. Add me on tiktok @LetterstoLALAland

I did this video for charity fundraiser (they are still looking for donations) and by time I got it right (which was 5 rounds) I was breaking a sweat.

Fitsugar Zumba video.

I have learned I am NOT coordinated, and cannot dance but that zumba is a great workout (and these ladies are KILLING it).

BodyBoss Method.

I have the book and online access but I am fairly certain you can find most of it online. These workouts are a HIT circuit and best part come with pre-training and a 12 week program. Maybe it's just me but this book tries and kill me every time.

Jump Rope.

Skipping rope is one of the most effective cardio exercises around and there are videos you can follow that are 10 min and help you burn ton of calories. I do more of a leisurely jump rope aka I do it till I am sweating than sit down and complain.

How are you staying active?

FCT: NONE, zero, Just stuff I like.

Getting Fit with IdealFit

My life has hit a lul, shell we say. So I put this post together because a little motivation to get started can go a long way...

I like to get myself some new “stuff” that will get me excited and motivated to stick to my *new* and improved fitness and health goals. At times like this, I think most importantly for me are time management and getting fit again. I really need to work on learning how to better manage my time with working from home and I desperately need to get back to having a workout routine!

 So, here are some things to help get you back on track:

IDEALLEAN PROTEIN - CHOCOLATE BROWNIE 

This protein is specially made for women. IdealLean Protein has 100 deliciously smooth calories and 20 grams of whey protein isolate, so you can fuel your body right! As women, we have unique nutritional needs. And because we know that women play hard and never quit, we made IdealLean protein to meet those needs head-on. Get ready to get lean!

IDEALFIT CORE SLIM FIT BOTTOMS - DARK BERRY

Because who doesn't wanna look cute while working out? Edmonton is still chilly so this Cozy fleece fabric that will keep you warm through the colder weather.

IDEALFIT 4-WAY STRETCH SHORTS - PINK  

A) its Pink. B)Its super practical. IdealFit 4-way stretch gym training shorts feature a technical fabric that moves with you while moving sweat away from you, as well as a hidden pocket (perfect for keys, coins or gym passes) to help you move distraction-free between and during workouts.

IDEALFIT MUSCLE TANK - WHITE

Can we talk about how cure this keyhole back is? Perfect for yoga or running or you can wear it with jeans.A comfortable fit allows this top to hang loosely for a free and casual look.

What helps you get motivated? 

Working on My Fitness Goals for 2020

One of my goals for 2020 was to work on relationship with fitness and health. I was clueless of where to even start and after some research I stumbled upon a program called Breathing Yourself Thin. 

Bigu Qigong is a Qigong exercise that harmonizes the mind and breath with a specific body position to achieve hunger control and to improve the function of internal organs. Bigu Qigong is easy to learn and very effective for the goal of achieving and maintaining an optimal weight without side effects.  This was a different method of attaining weight loss through breathing exercises. In the videos Dr. Gao explains the techniques clearly and even offers a guide to help and demonstrate the correct way to breathe. The research behind the method shows that people were successfully able to complete the two-week program lose weight and keep the weight off. 

I used the two week online program, which might be the easiest way to learn Bigu Qigong. The time commitment is one hour a day, for two weeks ,by watching Dr. Gao’s  video lessons, any time of day that fits your schedule. Dr. Gao and qualified instructors will provide feedback and direction on daily base in the  two weeks program. 


You can get 20% off sitewide with code  NOMEROVIC

I received the program c/o ibreathin.com. Some of the links are affiliate links. If you buy something through some our links, we may earn an affiliate commission, at no cost to you. We recommend only products we genuinely like. Thank you so much.

Find more Ibreathin.com promo codes on Dealspotr.com.

What to Pack for a Yoga Retreat (and What Not to Pack)

Couple of weeks back I had an amazing opportunity to check out Banff Yoga Festival and let me tell you, I came back a changed person. Well I came back super sore physically but 3 days away from hustle and bustle did wonders for getting some clarity, finding peace and joy. Packing for the yoga festival or retreat can be challenging if you are first timer, I found I way over packed on unnecessary items. 

The essentials:

Some of these things are oblivious – like yes, we all know you need a yoga mat for a yoga retreat.  Here are few things that I think are definitely essentials if you are attending a yoga retreat:

Yoga Mat and towel– Most yoga retreat centers have mats and props available, but if you want to bring your own, or in the case that they don’t provide them, you can bring a light travel mat with you. Yoga towel would be handy if you’re going somewhere hot and humid.

Water Bottle – Instead buying water – bring a water bottle you can refill before and after yoga practices.

Oversized scarf/ sweater– Very useful and necessary to bring to cover yourself during meditation and shavasana.

Essential oils – some of my favorite yoga oils are peppermint or lavender.

Yoga clothes – For a three-day yoga retreat you would need 3 outfits to practice in. Just think in terms of sports bras, shorts or yoga pants, and tank tops with something to layer over.

Rain Coat – Research where you are going. It rained for 2/3 days in Banff. Did I pack a rain coat? NO! Be prepared.

Swim suit – again, depending on where you are going swimsuits are necessary.

Comfortable shoes - pair or runners and sandals; maybe even something waterproof. 

The other things:
Non yoga practice clothes: comfortable, loose functional clothes is what I would recommend. There is no need
Socks - I m cold all the time so I did some of the sessions in socks, especially when we were practicing on concrete. 

Snacks - while the festival I attend had snacks there and food for purchase I did find that I prob should have packed few genrola bars or something.

Tote/backpack/yoga bag - something to bring all your things with you. I used a tote but a backpack or yoga bang would be a better way to go.

Must have items: Sunblock/Bug Spray/makeup removing wipes/deodorant/hand sanitizer/chapstick/notebook and pen- if you are asking what you need to carry with you in the above mentioned bag, this is it.

Headphones/Kobo or book/portable charger - just things to have in your "off" practice times.

Toiletries / undergarments - pack as needed/normally.

Cash/items to donate - depending on where in the world you are heading, rememebr to have correct currency and some cash in case you cannot pay with cards. If you are going places where you have an opportunity to give back to communities, I recommend bring notebooks, pens, soccer balls, socks, toothbrushes/tooth paste (things that we could easily afford and get for cheap at dollar store).

Phone/Camera - I bought both but could have easily just used my phone without lugging around my DSLR

What not to pack:
Jewelry. (there is no need for your fancy jewelry on a yoga retreat).
Uncomfortable clothing (heels, skinny jeans and expensive dressed).
Heavy (lots of) make up/ heavily scented things. I didn't even bring my straightener or any make up other than mascara.

My Top Workout Playlists

If you follow me on Instragm you have heard numerous times about how lazy I am and that gym and I dislike each other like A LOT. While my battle of get back in shape and being fit is still a long road ahead but music helps me a lot. Its funny how one simple thing like a good mix of pump-up songs can give me motivation and energy to actually make it through my work outs.

So instead of sharing a mess that my work out play list is now with 200+ songs here is the best playlist I found for working out. Let me know what you think:

Beast Mode

Power Workout

Hype

What do you listen to?

Lets talk fitness!

“A goal without a plan is just a wish” is a quote that my bosses boss uses a lot – but it has a point. Committing to getting more fit in 2019 is not going to happen without a plan. So, I did some research, okay a lot of research, talk to my fit/healthy friends and came up with a 3-month plan. I had no idea that you have to change things, like your exercise routine, up every 3-4 weeks… did you guys know that? I also didn’t know how much of a time commitment this is actually going to be (hint: like double than what I thought it would be in theory)

And what would a journey be if we all didn’t get to learn from it; I will share my monthly plan and do a progress report, because if one person can benefit from it, it will be worth it.

Let me prefix this with a fact I am extremely lazy, have a job where I sit for hours at a time, don’t not have time to commit to work our 5-6 times a week or meal plan week worth of meals. I m one of those people who never “forget to eat” or people who will be able to cut out a meal and eat once or twice a day (legit what my nightmares are made off!). At this time and stage of my life its just something that is not a possibility, but I will work with what I have.

So here we go, month one plan:

Goal: Build an exercise routine/habit. Work out 2 or 3 times a week. Begin intermittent fasting.

I asked 10 people made up of friends, co-workers, personal trainers and athletes to help me come up with a plan. What I learned from them is that it takes about 4-6 weeks to build a habit. So this is where I start – building good habits. One thing that many people I talked to had in common, working toward a goal that’s more than just weight (# of pounds) you wanna lose yield better results.

Funny enough, event tho they all agreed that bodies are made in the kitchen, not one of those ten people mentioned the word diet, and most suggested intermittent fasting as a better way to learn how to control my eating habits. If you read this post you know that we tried it our before, so I am going to do a 12-8 plan as before.

Since January will be a zoo at all gyms, I m gonna start at home with a program called SWEAT. I love the idea that I don't have to leave my house in order to get in a great workout and this app have a build in coach/training every day without having to pay for one.

Wish me luck! 

How do yo stay fit? I would love to hear from you.