jill conyers

Adding Weights to My Workout Routine

Hi All....    I am so close to being out of my first trimester, and I am praying that will mean that I will be back to my normal self. The self that is productive, that enjoys staying up late working my business, and blogging. But these days, when nighttime comes and my Little Z goes to bed, all I want to do is lay on the couch and go to bed early. Oh and take plenty of baths! That is what helps when I'm feeling sick. 

But soon, very soon I will be in trimester #2, and let's just hope that with that comes more energy and feeling better! 

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Say Hello to Baby Suell #2!

This pregnancy is already off to a great start. I am doing the #HolidaySweat Challenge with Run to the Finish & Fit Approach (you can join in the fun still!) Get details HERE! And I have set a Goal of clocking 600+ minutes of workout activities per week! The reason for this goal, and the reason for me being a part of this challenge even while pregnant, is because I want to stay  healthy and fit during this pregnancy! Despite to normal thought of I can do and eat whatever I want while pregnant, I'm hoping not to gain 70-75 lbs again (like I did in my first pregnancy). I want to stay fit. I want to keep my muscles. I want to have a healthy pregnancy! 

That's why I've decided to add weights into my workout routine! 

Now on a normal basis I do workouts with resistance bands during my Fit4Mom Stroller Strides workouts! It's awesome and has helped me tone my muscles so much! But I feel like I'm at a place where I want more. That may seem weird to some since I'm pregnant, but of course I will be careful, but I know my body.  I will listen to it and do things that are safe. 

My plan is to start including a dumbbell workout at home, about 2 days a week. I have a 25lb dumbbell, and here's some of the exercises I plan to do on a normal basis. 

  • bicep curls
  • tricep extensions
  • lateral arms raises
  • military press
  • squat with rows

Along with the dumbbell workouts, I want to get back in to doing my favorite full body kettle bell workout. I have a small kettle bell that I got two Octobers ago for my birthday, and an all time favorite youtube kettle bell workout that I love to do! It's just enough challenge and goodness for the entire body! 

If you have a kettle bell I highly suggest trying out this workout! You will not regret it, and your muscles will thank you! 

So there you have it! I'm upping my game, even with a baby in my belly! But hey....I've got to up my game, because pushing a double stroller is NO JOKE! I've been pushing my sister's kiddos around while we run/walk, and oh my goodness! Momma's who use a double stroller every day have some strength!! 

[bctt tweet="I'm pregnant and upping my game for the #HolidaySweat Challenge! #DishtheFit @fitapproach @runtothefinish @jillconyers"]

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I'm linking up to the Fit Dish Link Up with Jill Conyers & The Fit Switch

@brittanysuell Leaving a Healthy & Active Lifestyle Legacy!

#LeaveYourLegacy

5 Reasons Why Stretching is so Good for You! #7DayStretch with Prana

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Wow, I just finished up my 5AM Yoga Class on this lovely Friday morning, and I'm feeling good. Now getting up a 4AM isn't always my favorite, but once I'm up and on my Yoga mat, my day is off to a great start!  So in an attempt to CONVINCE YOU to DO YOGA!!! I'm going to share with you 5 Reasons Why Stretching is so Good for You! 

1. Fewer Aches and Pains

Let's face it, we are all getting older, and as our bodies age, we get a little creakier. So in order to decrease the aches and pains that you feel as you may age, stretching helps to keep the body flexible, muscles long and lose, and decrease the aches and paints that your body feels! 

2. Better Posture

Why does posture matter. Because as we age, we gradually tend to slump forward. When we are stretching and strengthening the muscles in our core, shoulders, and back; we are able to maintain a nice posture which allows for better health, and back to #1, fewer aches and pains.

Life Hacker shares this statement about stretching and it's impact on posture: "Assists in correct posture by lengthening tight muscles that pull areas of the body away from their intended position (because of so much time at our computers, many of us have tight chest muscles which pulls the shoulders and head forward, leaving us with a hunched shoulder look)."

3. Creates Easier Movement of Natural, Everyday Activities

We reach, we bend, we twist. In everyday activities we do all of these things, and stretching, helps ensure that we can do these things long term. Especially stretching our spine is important! It makes sure that our back is healthy, which reduces pains, and enables us to easily move through natural everyday activities on our own. 

This is said about a tight spine, from Shape Magazine: “When the thoracic spine becomes tight, it can create many problems up and down the chain of the body,” she says. “I have seen my clients’ necks, shoulders and chest tighten up or become unstable and weak with a tight thoracic spine.”

4. Lengthen Your Muscles

You might be wondering..."What does this even mean!?!?" Well during a lot of everyday activities, carrying heavy loads, or even working out and lifting weights, your muscle length shortens, which is partly why you can feel tight and sore after a workout. When you stretch, your muscles are literally stretching, lengthening, getting less tight, distressing, and being able to move with more flexibility. This not only makes recovery from a workout easier, but it also helps your athletic performance. 

5. Stress Reliever

Of course, one more shameless plug for Yoga, but stretching, especially in a class style format can bring about so much stress relief. Even just taking a short amount of time to stretch can calm the mind, provide a mental break, and give your body a chance to recharge. 

Next time you are feeling stressed, turn everything off, put your phone away, and take 5 minutes to stretch, relax your mind, and just breathe! Then see how you feel! 

5 Reasons why stretching is good for you with Brittany Suell

[bctt tweet="5 Reasons Why Stretching is good for you and you need to do it! from @brittanysuell #7daystretch @prana @fitapproach #sweatpink"]

USE CODE: LIVEINPRANA15 to get 15% off and get these awesome leggings for yourself! 

I recently completed the #7DayStretch Challenge with Prana and Fitapproach! And let me just say, it was amazing! 7 Days to stretch it out, and being encouraged virtually to make it a consistent part of your lifestyle! It felt good, and there was definitely a stress relief from taking time to stretch and relax each day! 

So in honor of the #7DayStretch, I've been challenged from Jill Conyers to share 7 things about myself to y'all! So here it is! 

  • I am [wildly/strangely/obviously] obsessed with: coffee! I love the atmosphere that coffee sets! Early mornings, hot drink in hand, nice music on! Oh I am such an atmosphere person! Maybe my weird obsession should be for atmospheres vs. coffee! :-) 
  • I have a collection of: coffee mugs---my husband is constantly trying to get rid of them...probably because they are falling out of our cabinet! 
  • I secretly (not so secretly): want to hire a house cleaner! Being a work from home mom, it just seems like I can't get it all done! 
  • When I was 7, I wanted to be: Paleontologist---I LOVED dinosaurs, rocks, all things outdoors! I was a HUGE tomboy! 
  • If I could do one thing today, it would be: go on vacation....OH WAIT, I AM!! 
  • I’ve always dreamt of: taking several weeks vacation to travel around the U.S. to awesome, must-see places with my hubs! 
  • My favorite way to travel is: spontaneously....with no real agenda! Oh, and with coffee in hand! 

I'm tagging Lora Hogan & Jodi Tivey!! Check out their blogs!

[bctt tweet="7 Things you might not know about me! #7daystretch @fitapproach @prana @joditivey @lora_hogan your turn! #challenge"]

@brittanysuell Leaving a Healthy & Active Lifestyle Legacy!

 

#LeaveYourLegacy

I'm linking up to Jill Conyers Fitness Friday, and the #FridayFive party with Mar on the Run

Disclosure: This post was sponsored by prAna, but all opinions are my own. Shop now with the code LiveInprAnaF15 to get 15% off! 

Setting Goals & Creating New Habits!

Recently we visited East Texas and had dinner plans with our family. My mother in law was trying to decide what to cook and asked, "What vegetables do y'all like?" My husband looked at me and changed the question to say, "What vegetables don't you like? " When he said that, it hit me. I am a totally DIFFERENT person than I used to be! 

Now although it seems like I have been like this for a while, it really began shortly after my son was born. Even as a prego, I ate lots of crap and sweets...I mean I gained around 70lbs. (but that's a whole 'mother story in itself.) Seriously though, after I had my son I became a whole new person. I began trying eating eating every vegetable there is. I made better health choices in general, then I made the huge choice to give up sugar in January! 

I can confidently say...

I am the healthiest I have ever been!

So when did the switch happen!?! 

What made we create new habits and go after my goals of being a healthy and active mom!?

There are a few things through my experience that I fully believe in. I believe that when you have these things in place, that you are setting yourself up to achieve your goals and set new habits!

Setting Goals and making new habits! My top 3 ways to do it successfully!

1) Set clear, attainable goals!

2) Have a support system! 

-This may be a partner that is going after the same goals. In that case, it is extremely helpful. Even through having running partners I have seen huge success in it. On nights when I don't feel like getting out and running, their drive pushes me to, and I'm always happier afterwards. 

Setting Goals and making new habits! My top 3 ways to do it successfully!

-This could even be a spouse or someone, in addition to the partner mentioned above. You need someone that is going to support and help you in achieving your goals. Someone that is going to be your cheerleader, and believe in you when you don't believe in yourself. THIS IS HUGE! When creating new habits, it never fails we go through slumps where we don't think we can push through and change! We need support from someone who loves us and wants to see us achieve our goals! 

Setting Goals and making new habits! My top 3 ways to do it successfully!

3) You need a reason to achieve your goals! Find your "Why"!

-When the going gets tough, you have to know what the point in all of it really is! Why are you pushing yourself, why are you changing your ways, why are you doing things that seem so foreign for your mind and body? You need to be able to come back to your WHY and find renewed motivation! 

Setting Goals and making new habits! My top 3 ways to do it successfully!

For me, I knew that I had the desire to LEAVE A HEALTHY AND ACTIVE LIFESTYLE LEGACY for my son. And I knew for that to happen, it would start with me getting healthy! Not just a good size on the outside, but healthy from the inside out! And I know that I am. Throughout that time, the motivation of having my son, and knowing the things I wanted to teach him motivated me especially in the eating department. It motivated me to buy real food, to eat healthy vegetables that prior to this time I had never eaten. Plus I had my husband to support me! He has supported me in my dreams to stay home from an 8-5 job and go after my dreams of teaching health and fitness. I am a living example of setting goals and changing habits by implementing those 3 tips listed above! 

[bctt tweet="3 Tips that will help you set goals and change your habits! Plus a real life example form @brittanysuell #dishthefit"]

So now my newest habit I want to change: 

I want to get up earlier in the mornings! 

-I know that if I get up when my husband does, around 6:30AM, or even at 7AM when he is leaving for work, that I could have such a successful morning while our son sleeps. 

-Plus I will be able to get so much done before my morning workouts. On mornings when I start productively, I feel like my entire day is productive. When I start slow, it is hard for me to find the motivation to get started at all. 

-So, I know that my husband will support me, and my drive will be the fact that I have so many responsibilities that lack in getting done or being successful when I don't take advantage of morning time. That's #2 & 3 from the tips above. 

-Tip #1---- I will wake up by 7AM, at least 3 days a week, and do things like work my business, blog, or clean my house. ALL WHILE DRINKING COFFEE OF COURSE! So there you have it, my clear, attainable goals! Let's do this! Let's create a new habit! 

WHAT HABIT DO YOU WANT TO CREATE THIS SUMMER? 

Setting Goals and making new habits! My top 4 ways to do it successfully!

 

Read more tips and tricks for creating habits via The Fit Switch & Jill Conyers

@brittanysuell Leaving a Healthy & Active Lifestyle Legacy!

#LeaveYourLegacy

Fresh Strawberry Basil Margarita Recipe

Wahoo!  Everyone celebrate because it's the WEEKEND! And on top of that, it's a LONG WEEKEND! 

So what better to celebrate with, than a HEALTHY, ALL-NATURAL, SUGAR FREE Strawberry Basil Margarita! 

Healthy, All-Natural, Sugar Free, Fresh STRAWBERRY BASIL Margarita Recipe by @brittanysuell

It's basically a smoothie with alcohol in it! Seriously, it's so good! 

Wondering how I decided to create a Strawberry Basil Margarita!?! I know, it sounds weird at first, but it's super yummy. 

Remember when we finished our chicken coop and I shared with you all about the herb garden I planted on the roof of it!? You can see details and photos of my coop and herb garden here. So my basil grew like crazy and I harvested my first herbs from my garden box! (I was seriously so excited!) Plus look how fresh and yummy they look! 

Fresh grown basil from my herb garden. Used to make strawberry margaritas! Here's the yummy recipe!

So I decided to make a Strawberry Margarita and add some basil to it. And when that went over so well, I invited some girls over last weekend while my husband was gone, and I made them for everyone! 

Strawberry basil margarita recipe!

I also made some of my original Sugar Free Margaritas! (Get that recipe HERE)

So celebrate Memorial Day weekend with friends, and a fresh margarita! If you don't have fresh basil, that's okay, just grab some from the store, along with REAL strawberries, and it will still be super yummy! 

[yumprint-recipe id='8']I definitely think I'm going to be loving basil this summer! I plan to use more of my fresh basil this weekend to make Margarita Pizza with friends! (this pizza has nothing to do with alcohol lol it just has a related name.)

[bctt tweet="HAPPY MEMORIAL DAY WEEKEND! Try this Healthy, All-Natural, Fresh STRAWBERRY BASIL Margarita Recipe by @brittanysuell"]

Here are my favorite FRUITS AND VEGETABLES AND HERBS of the summer!

  1. Watermelon
  2. Cantaloupe
  3. Basil
  4. Sweet Potatoes
  5. Mint
  6. Always avocado! 

If this sounds good, but you are still wanting an original Margarita, try my Sugar Free Margarita Recipe HERE!

HAPPY MEMORIAL DAY WEEKEND!  

I'm joining Mar on the Run, for the Friday Five linkup, and Jill Conyers for Fitness Friday!!  

@brittanysuell Leaving a Healthy & Active Lifestyle Legacy!

#LeaveYourLegacy

 

Be BOLD, Be YOU! #BelieveIAmEnough

Don't be afraid to Be BOLD, Be YOU! Be true to yourself, because you are enough!  

 

 

I am Me! 

I am Meguell's Wife.

I am Zander's Mommy.

I am a daughter, a sister, a niece, a cousin, a friend.

I am a daughter of the King. 

I am an athlete.

I am a runner. 

I am a yogi.

I am healthy.

I am strong.

I am confident.

I am bold. 

I am optimistic.

I am happy.

I am free.

I am adventurous.

I am brave.

I am daring.

I am charismatic.

I am caring.

I am kind.

I am intentional.

I am loving.

I am motivational.

I am persistant.

I am a joy bringer.

I am a peace maker.

I am delighted in.

I am an atmosphere changer.

I am a truth speaker.

I am a leader.

I am a teacher.

I am wise.

I am a worshipper.

I am.....

ENOUGH!

 

Share with me an I AM statement! What makes you ENOUGH?? 

 

Let's start to believe in ourselves! The way we see ourselves, is the way we are seen by others! Even if you don't fully believe it, begin to speak positive things over yourself! Convince yourself of who you are! Be positive, treat yourself good, love yourself, believe you are enough. Then, you will begin to change from the inside out. And even others will begin to treat you differently! 

I challenge you today....take a moment to write a few I AM statements down. Then look in the mirror and speak them out loud to yourself! AND BELIEVE! 

#BelieveIAmEnough

[bctt tweet="What makes you enough!?!?! Finish the sentence with something positive. "I AM...." #BelieveIAmEnough #LeaveYourLegacy #DishtheFit"]

www.brittanysuell.com

#LeaveYourLegacy

I'm joining The Fit Switch & Jill Conyers today for the #BelieveIAmEnough Project for the Fit Dish Link up! 

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Homemade Fruit Rollup Recipe

Today, I'm joining in with the Fit Dish Link up to share one of my favorite healthy desserts. I wouldn't say it's my all the time, have to have it desserts, but it's such a good one, and great for this time of year since so many of these yummy fruits are in season!  The Fit Dish, favorite healthy desserts!

 

Now before I share the recipe with you, let me preface. This is a recipe that I revived from my blog archives from when we were the Naturally Fit Sisters. So coming from you from July 10, 2013. This was right before I got pregnant, and I weighed more then than I do now. 

I remember that summer, because I barely fit into any of my pants. I had gained a good 15 lbs (at least) from my "normal" weight. So all of my jeans fit so tight, so I just tried to avoid wearing them. Honestly I'm not sure why I had gained so much. I think it was just gradual. I barely at any vegetables at this time (unless they were rolled up in a recipe like this one). And I honestly had little control over my appetite/eating choices. I worked out and ran, but not a ton, and still my eating habits were so not on track, that even working out wasn't helping.

Anyways, this particular post was on a "Weightloss Wednesday," and I shared my weight. Now, today, in 2015, a year after having my son, I weigh in at about 148, and fit nicely into all of my clothes, which I am very thankful for. I actually tried on a shirt that I bought in China in 2008, that I remember getting to a point that I didn't fit in it, and it fit amazingly over the weekend! I was so happy because I love that shirt! 

So let me go ahead and share with you the post and recipe from 2013! 

ENJOY! And this is a great recipe to involved the kiddos in! But, the snack is yummy for adults as well! I LOVE IT! 

July 10, 2013

"I weighed 160 this morning.

I started at 165 on June 16th, [2013], and today, on July 10th, [2013] I am at 160.

Today though, we have a wonderful recipe we want to share with you all!

Homemade, all natural fruit rollup recipe! No Sugar added, just lots of good fruits and veggies! by @brittanysuell

Here’s what you will need:

2-3 peeled and chopped APPLES

3-4 peeled and chopped CARROTS

1/2 a cup of BLUEBERRIES

1/2 a cup of STRAWBERRIES

1 tablespoon of HONEY

(you can add any of fruits or veggies you want to it really, this is just what I used. & the honey is in place of sugar that many recipes call for) [Yay, a sugar free recipe, before I went sugar free!]

YOU WILL ALSO NEED:  a food processor or high powered blender, and parchment paper

*You can also add some protein powder to it.  I have a Flavorless one, so it goes great in anything!

homemade fruit rollup

Once you have all of your fruits & veggies cut you put them in your food processor or blender.  I used a blender because most of my kitchen supplies were already packed.  It worked great though.

Once it is blended, this is where you mix the honey, and if you prefer your protein powder!

homemade fruit rollup

Then you lay out parchment paper on cookie sheets.  (we filled 3 of them), and you spread the mixture in a THIN layer across the parchment paper to fill the pan.

*You could also make little pancake size circles/blobs if you wanted.  We made big sheets like you see here, but we tore them into strips anyways, so individual blobs would work too.

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Here’s the important part.  You then bake these things for 4 HOURS! Yes I said that right…..4 HOURS at the lowest temperature that your oven can go.  (Mine went to 170 degrees) We baked ours overnight and woke up to take them out, that’s because we started making them at 11pm! You will know they are done when every piece of it is dried out.  It shouldn’t have any wet or squishy pieces.  

[you can also make these in a dehydrator]DSC_0751

Then once it cools you pull it up from the parchment paper.  And like I said we tore ours into strips and rolled them up the best we could. 

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Although they may look a tad bit like bacon, they sure are yummy.  Big Sis & I both went home with a tub full.  I ate them for a healthy, all-natural snack for myself, and she let Noah enjoy them as a snack!

Seriously these are so good and such a healthy alternative to store bought, sugar filled fruit rollups!"

[bctt tweet="Check out this awesome Homemade Fruit Rollup Recipe from @brittanysuell Kid friendly, and great for the summer! #LeaveYourLegacy "]


 So there you have it! A great dessert or snack recipe for everyone! Let me know what you think about these! 

[yumprint-recipe id='7']Get more yummy healthy dessert recipes at the Fit Dish linkup

@brittanysuell Leaving a Healthy & Active Lifestyle Legacy!

#LeaveYourLegacy

 

Happy Cinco De Mayo! Celebrate with a Sugar Free Margarita Recipe!

Happy Cinco De Mayo everyone! 

Sugar Free Margarita Recipe! Easy to make, using only a few ingredients, sweetened with honey, and tastes so much better than any store bought mix! @brittanysuell

So, one of the most challenging things about living a Sugar Free lifestyle, is the normal things you would eat or drink that you don't realize have sugar in them....BBQ sauce, bread, and lots of drinks. And in the same way that it is challenging, one of the most fun and exciting things about my NO Sugar Journey is that I get to explore various recipes and make them my own. I get the challenge of making the things that I want but if I buy from the store have sugar in them. Just like last night, I have been wanting cinnamon-raisin bread for breakfast, but every store bought brand contains sugar, so I just decided to make my own. I found a recipe, made some adjustments, and OMG I finished with some of the best cinnamon-raisin bread I have ever had, and it's sugar free! 

Another one of those things I have had to play around with are alcoholic beverages. Mostly, wines are fine to drink because they just contain fructose, the natural sugars from grapes. (check the labels though, and make sure the ingredient list doesn't contain sugar). One thing I have missed big time is the occasional margarita though. 

I don't drink a ton, but our town has recently gotten a few more fun wineries, or restaurants that have great margaritas, but of course, I cannot have them. So instead I usually just opt out altogether or find a glass of red wine to enjoy. But I have missed me a good margarita, especially with it getting warm, which means that there are bound to be more BBQ's and outdoor parties happening. 

So my friend had me over and they made us Sugar Free Margaritas! They were great!! and in the spirit of May 5th, Cinco De Mayo, I thought that would be a fantastic recipe to share with you all! I changed it up a bit, and made it my own, and I have to say, it is quite yummy. 

(A few notes---you can use agave in place of honey. I used orange as the zest for my drink, but you can use lime as well. I just think I would rather eat the orange at the end!) 

ENJOY! and tag me if you try this! @brittanysuell #LeaveYourLegacy

[bctt tweet="HAPPY CINCO DE MAYO! You are going to want to try this Easy, Sugar Free Margarita Recipe from @brittanysuell #fitfluential #txwb #cincodemayo"]

Sugar Free Margarita Recipe! Easy to make, using only a few ingredients, sweetened with honey, and tastes so much better than any store bought mix! @brittanysuell

[yumprint-recipe id='6']I would love for you to SHARE the recipe with your friends, or PIN IT for later! 

HAPPY CINCO DE MAYO, ENJOY! 

I’m linking up with The Fit Switch & Jill Conyers for The Fit Dish today! 

@brittanysuell Leaving a Healthy & Active Lifestyle Legacy!

#LeaveYourLegacy

Don't Just Be Inspired....Become Inspiring!

Don't just be inspired...become the one that inspires others! Try implanting these tips from @brittanysuell and become a person that motivates and inspires others! Take a moment, think of someone in your life that inspires you! 

What is it about them that is inspiring? 

  • Is it their dedication? 
  • The fact that they are passionate about what they do? 
  • Maybe it's the fact they have have very high self esteem and really believe in themselves? 
  • Are they a dreamer, a goal digger if you will? 
  • Perhaps they are just extremely kind people, and really truly care about and love others. 
  • Maybe they seem to have a good balance in life: not only are they living their life to the fullest, but they seem to have everything together! 
  • Are they overflowing with knowledge and wisdom that motivates you and speaks to so many parts of you? 

WHAT IS IT? 

What draws you in? What are the things that they do or say that makes you say yes....I want that too! What about them motivates you to dig a little deeper into your own dreams, desires, and passions, and be a better YOU? 

Think about what it is that inspires you about that person, and begin to let some of those qualities develop within yourself! 

LET'S NOT JUST BE INSPIRED.....LET'S BECOME INSPIRING! 

It's time to take charge of your life. To discover or you are, and who you were made to be. It's time to grab ahold of your passions, dreams, goals, and start making them happen. Don't sit on the sidelines any longer. Take all the inspiration from all those awesome people in your life, and start putting them into action in your own life! BECOME A PERSON THAT INSPIRES OTHERS! 

A few tips that I believe will set you on that path: 

BELIEVE IN YOURSELF

You can't make things happen, achieve your goals, or overcome obstacles successfully unless you BELIEVE in yourself! Silence the negative self talk! Realize that words (especially the ones we speak over ourselves) have power. And start throwing the negative words out and replace them with positive, uplifting thoughts and words that you speak over yourself! And while I'm on that....don't even think about accepting any negativity from others! YOU GET TO DECIDE what you take on from others. If you get negativity, then block it! And start telling yourself all the reasons why the negative isn't true, and tell yourself how awesome you are! Then you will start to BELIEVE the positive, and will BELIEVE in yourself! 

TAKE TIME TO DREAM

That's right! Become a dreamer! Recently in my life, I have really become a dreamer. And I'm not saying a flake who has a thousand dreams and I chase a zillion different things. I mean...take time to dream. Maybe with yourself, maybe with the Lord, maybe with your spouse! (Those are my three favorite ways to dream, and I believe they all have a different purpose and place in my life.) I love that I believe in myself enough to dream about things that are bigger than me. When you take time to dream about the things that you want, you will start to realize the things that you are passionate about, and those dreams will begin to center around that passion. Once you see that begin to blossom within you, then allow yourself to dream things that are bigger than you. Things that seem impossible, or maybe you can't even see the fullness of the dream. It's okay...believe in yourself, and know that you can make it happen! Write these things down, and start to go after things that line up with these awesome dreams! 

SAY NO TO THINGS

Allow your dreaming to help you set goals, and begin to let your life take you down paths that are going towards these goals. Step out and take risks, but always come back to your passion, dreams and goals. BUT.....there are always times to say NO. First, when things come up (they may even be amazing things), don't automatically say yes. Go back to the goals you have made. Do they line up with your passion? Will they get you closer to your goals? If not, SAY NO. Even then.....if they do line up, and they are right on target, step back and take time to think about it. Sometimes, even things that are on target with our passion and goals, sometimes we still need to say NO to those things as well. Maybe you have prayed about it and it's not the right timing. Maybe it would stretch you too thin for the season that you are in. Maybe it will take you away from your family too much. Just because it's good, or even great doesn't mean we have to say YES. 

Don't let uncertainty talk you into pursuing a back up plan instead of your purpose. -Bob Goff

Practice these things, be inspired by others, and use that inspiration to motivate you! Be You, and become someone that inspires others! Don't let fear, or uncertainty, or unbelief in yourself keep you from being who you were created to be! YOU GOT THIS GIRL!! 

BECOME INSPIRING! 

[bctt tweet="Don't just be inspired....Become the one that INSPIRES others! via @brittanysuell #leaveyourlegacy #dishthefit #sweatpink #fitfluential"]

I'm linking up with The Fit Switch & Jill Conyers for The Fit Dish today! 

pink-twitter_WEB-inspire


Check back later this week to see the SUGAR FREE cake recipe I used for my son's 1st Birthday! And be sure to go watch and/or listen to my April NO SUGAR update!

@brittanysuell Leaving a Healthy & Active Lifestyle Legacy! 

#LeaveYourLegacy

 

My Favorite Blueberry Waffle Recipe! *No Sugar

Say hello to your new favorite breakfast food!  Oh my word, these mouth watering, yummies have become my family's weekend go-to breakfast choice complimented with some eggs and bacon of course! 

The easiest, yummiest, blueberry waffle recipe! Sugar free, and healthy waffles from @brittanysuell

Obviously you know how much I love doing things to inspire healthy and active families! Because, Leaving a Healthy & Active Lifestyle is so important to me! So, I wanted to share an awesome, perfect for Saturday morning, lazy days at home with the family, breakfast recipe with you. 

Now, I may have given up sugar, but that doesn't mean I have to give up all yummy breakfast foods. (But, I can't be having these waffles every day either) So this weekend, make the choice to put down the smoothie, grab the kids, and let them help make the breakfast that y'all will all eat together (guilt free)! Blueberry Waffles! 

To top these yummy things, the only thing I have to say, is go splurge, and buy pure maple syrup. Yes it's more expensive than the other stuff, but don't go through the trouble of making these healthy blueberry waffles just to top it with some sugar-infested syrup! Go for the good stuff! 

[bctt tweet="Say hello to eating breakfast for every meal with these sugar free Blueberry Waffles from @brittanysuell #LeaveYourLegacy #Dishthefit"]

Also, I expect some lovely pictures and comments shared on social media showing me how much your family enjoys these this weekend! Tag @brittanysuell #LeaveYourLegacy

[yumprint-recipe id='2']Now, get excited, because the awesome bloggers that are a part of the weekly linkup, The Fit Dish, are putting together a COOKBOOK! That's right, a ton of super yummy, healthy, family friendly recipes put together in an Ebook! How awesome is that! Stay tuned for when it comes out, I will be sure to let you know! 

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Thanks to hosts Jill Conyers & Jessica from the Fit Switch for putting this together! 

www.brittanysuell.com

#LeaveYourLegacy

Coffee Break with Brittany! #AskMeAnything

Welcome!  So let's start by sharing what you are drinking this morning, (or this afternoon/evening), whenever you happen to be reading this post. Either way, since it's a Coffee Break, I sure hope you are drinking something that makes you happy. 

And for me, it's COFFEE! Coffee makes me happy! Do you have questions about fitness or healthy eating? Maybe you are wondering how to balance working out and a busy lifestyle, or questions about going sugar free and making healthy family meals. Join @brittanysuell for the #AskMeAnything Coffee Break and get your questions answered!

 So let's get started. 

First off, thanks to some awesome ladies and followers of mine that suggested this idea a few months ago on my Facebook page!

Secondly, the idea of hosting a Coffee Break with you guys is amazing! I love when good conversation gets started.  This happens a lot through blog comments, or sometimes on a Facebook post. It's really fun to interact with my followers, and for my followers to interact together! I love hearing about things y'all care about and want to learn about and get better at!

So, introducing, the newest addition to the blog: COFFEE BREAK with Brittany!

What is it you ask?

I created this Coffee Break so that there was a place for you to come to ask questions! Anything that has been weighing on your mind. It can be about health and fitness, life in general, cooking healthy for your family, going sugar free, thoughts on working out while prego, being a mom, whatever it may be, I have created the perfect place for you to come and #AskMeAnything!

And, I'm so nice that I have allowed you to reveal your name with your questions, or stay anonymous! But I will say that I would love to know who I'm talking to. I mean if we were at Starbucks having coffee together I would be able to see you, so I would love to at least know your name!

Then each week I will answer/address some of your awesome questions! I might even write entire blog posts regarding some of the questions that I get!

So here's the form, ask away!  

 [bctt tweet="Get all your questions answered! Join @brittanysuell for the #AskMeAnyting Coffee Break! #Leaveyourlegacy"]


 

So today I'm answering this great question from The Fit Dish Link-UP with Jill Conyers & Jessica from The Fit Switch.

The Fit Dish Link-Up

Do You Live In The Moment? 

I would have to say yes! 

When I think about "the moment." I think about the small, every day life kind of moments. Not necessarily some huge life changing moment. 

And for me, I am all about making the every day, the little moments, incredible! 

I love finding LIFE within the mundane. 

I love finding JOY when everything seems the same.

I love having FUN in the midst of nothingness. 

I love to CAPTURE the beauty of every day life. (in memory and via photos)

When I think of living in the moment, I think of quaint coffee shops, I think of small town fun, I think of laughing with friends. I imagine my home like it was today: blinds open with the light streaming in, candles lit and making my home smell fresh, the warm breeze blowing in the screen door, worship music playing on my TV, and my son and I enjoying our wonderful day at home. 

I love to soak in the sweetness of life. 

I love to get out and have fun, and find adventure when it seems there is none. 

(Sometimes I even think my husband thinks I'm silly when it comes to this, but it makes our life fun, and I love it!) 

So when asked if I live in the moment, these are the things that come to mind, and my answer is YES! 

www.brittanysuell.com

#LeaveYourLegacy

I LOVE FITNESS!.....Annoying or Inspiring!?

When you love fitness, are you annoying, or inspiring to those around you? \ I love FITNESS and HEALTHY LIVING! I love being ACTIVE, and learning new things about good NUTRITION!

Does that make me annoying, or inspiring to others!? 

When you are enthusiastic about something, whether fitness or something else, you walk the line of being annoying to people, or inspiring to people.  For some people, they are going to get annoyed with anything, so for those I say don't worry about it! 

From the aspect of being enthusiastic about fitness and healthy-living, I will share what I think. 

I believe that when you are consistent with things, when you are kind and gracious about the things you share. When you are real about the struggles, not just sharing the !!AWESOME stuff! When people can relate to you. When you offer good, easy to pick up advice. When you talk about things other than fitness. I believe having a good balance of this, can take you from annoying to inspiring. 

I do believe that if fitness is ALL you talk about, then it can be annoying. If you can't have one night out without talking all about your workouts and what you are eating, or bringing the attention to your food choices, then you are playing with the line of becoming annoying, even for your close friends. 

There is a balance to find. You must understand that even when you LOVE something, and you think EVERYONE SHOULD LOVE IT! That is not always the case, and you have to be okay with that. 

What I have found is that by living life like I do, being passionate yes, but even more than that, being consistent with a healthy lifestyle, and not PUSHING MYSELF or my FITNESS ENTHUSED ideas on everyone. When I do that, opportunity or advice seeking people come to me. Which I love! I love it when people seek me out to help them! It makes me feel good because I see that people notice my dedication and respect me enough to ask for advice. It also makes me happy because I am able to help someone and share the #LeaveYourLegacy lifestyle with them! 

People will notice when you are consistent. People will notice when you are dedicated. And in their own timing, they will respect that, and might even come to you for advice on how to get healthy! 

So my encouragement, when you LOVE FITNESS, and see the importance of LIVING A HEALTHY LIFESTYLE! Be you, be yourself in every area of life! Be real! Stay dedicated. And you will see that people notice it and they will be inspired by it! 

Check out the Fit Switch or Jill Conyers for more awesome posts on this topic! 

[bctt tweet="How to be INSPIRING, not Annoying when you LOVE FITNESS! #leaveyourlegacy #disththefit @brittanysuell @jillconyers @thefitswitch"]

www.brittanysuell.com

 

#LeaveYourLegacy

You Might Have an Imaginary Personal Trainer If....! #DishtheFit

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We all know the feeling of wanting to give up at the end of a workout, or maybe just do three reps instead of four.  Whatever the case, in moments of weakness, we tend to want to cut ourselves short of getting the full, intense, body burning workout that we intended to get when we started. At times like this, I tend to use personal mantras to get me through...especially when it comes to running.  At other times though, when I just can't seem to find my own motivation, it helps to call on my Imaginary Personal Trainer!? (very similar to your child's imaginary friend)

What does your Imaginary Personal Trainer say to you when you want to GIVE UP!?

 

So don't lie....you must admit that you have an imaginary personal trainer looming around in your thoughts as well! Let me give some examples:

If you have ever experienced this, you may have a secret IMAGINARY PERSONAL TRAINER....

-It's NOT rest day, but your are trying to justify sitting at home in front of your favorite television show rather than going to the gym IMAGINARY TRAINER: "Get your butt off the couch and go sweat!" 

-It's 5AM, and you are dreaming of texting your running partner that you are "cough cough" not feeling well enough to meet up this AM. IMAGINARY TRAINER: "Your are going to regret this later today....don't be flaky with your running partner. Get up and go run! You will be happy you did!"

-Your on the treadmill, and your training day says to run 4miles today, but after one mile, you are thinking you might just walk the rest while you watch the rest of the Friends episode on the gym TV.  IMAGINARY TRAINER: "You will get done a lot faster if you run the entire time. Plus, walking is not 'the same' as running. RUN!"

-The Crossfit workout of the day is 70 burpees (WTH)!! You notice you are already behind, so you are thinking of just jumping ahead 10 counts.  IMAGINARY TRAINER: "DO NOT  CHEAT YOURSELF! Plus you are lying to everyone else by saying you did the entire set when you didn't!"

Now, here's the time to be honest....do you have an Imaginary Personal Trainer? What are some of their go-to motivational words to get you moving!?

[Tweet "@NFSisters says, You might have an IMAGINARY PERSONAL TRAINER if.... #DishtheFit #Sweatpink"]

Here's a few of the things that my Imaginary Personal Trainer always says to me!

  • "Com on you can do this keep going!" 
  • "You are almost done, stay strong tip the end!" 
  • "They are on your tail.....finish strong!!! Don't let them beat you!"
  • "Get up and work out!! If you don't, you will feel terrible later!"
  • "Working out now will influence the rest of your day! If you get your sweat on now, you will be more aware of what you are eating all day long! Come on, you want to do this!!! Go SWEAT!"
  • "DON'T YOU DARE GIVE UP! You have goals that you want to set, now push yourself and GET THERE!!"
  • "YOU ARE STRONG! You are Strong! You are Strong!"
  • "Remember, your son is watching you! Push yourself, work hard, don't cheat yourself! You want to teach him that healthy living is something we love! So work hard, and get moving!!! It's not just about you!" 

I would love to hear some of the things that your IMAGINARY PERSONAL TRAINER usually says to you! Maybe my personal trainer could borrow some of your go-to motivations!!

 

 

 

 

Dear Body,

Recently I wrote a post about my realization about how this is the only body we are given, so I better take care of it.  (Read about that HERE).  There are so many ways you can take care of your body, fitness, health, rest, etc.  But do we ever stop to really think about all that our body's are made to do for us.  All that we put them through, and all that they are capable of! WOW! So today, I'm writing a letter to my body! 10670159_803748273011080_690722002846073794_n-2

DEAR BODY,

Wow you amaze me. Well really your creator amazes me.  So first, I am so thankful that the Lord is such a genius and has a plan for every function of our bodies! But you know, I am thankful for you, and even though I haven't been the kindest to you always: you know, I have pushed you a little too hard, fed you way too much greasy food, and maybe not given you the time to rest and recuperate after lots of work like I should.  Well I am thankful that you are still strong, and working hard to achieve all that I request of you in life.  You are a go getter, you push through any uncomfortableness to get a job done, you are flexible (and I don't mean do the splits flexible), I mean you adapt well to the requirements that come with my life, and your are faithful; you have never given up or out on me! Which means a lot, considering I need you to live!

Right along with being thankful, I want to say I am sorry.  Although I am acknowledging your amazing attributes now, there have been many times when I have done quite the opposite.  So I'm sorry for the unkind words I have thrown out about you.  Or the negative things I have accused you of being.  Not only were you created incredibly on the inside, but on the outside. Wow you are a masterpiece.  You are strong, beautiful, and so unique. I hope you can forgive me for not always seeing those things in you!

And while we are talking about you being strong! WOW.....amazed once again! You are so strong.  Now I'm not talking about in the gym pumping iron strong. (although you are that too). I'm talking about strong in every possible way that you could be strong! You helped me bring my son into this world! And what a glorious experience it was! You pushed, and you withheld all the pain, and agony that a body goes through, and after, although there were a few hiccups, you have bounced back and you are still amazing, strong, and just as beautiful! Thank you for being strong for me, and making that day an incredible one!

Now I can't tell you that I will be perfect from here on out, but one thing I do know, is that we will have fun together!

We will dream big dreams! 

We will live life adventurously, taking chances, and not be afraid to fail! 

We will love people with our entire being! 

We will enjoy being active together! 

We will enjoy every moment of life together, be thankful for the little things, and rejoice in the big things! 

Basically, from here on out, we are going to live life fuller, and take advantage of every moment that we have to make this life, in this body, AWESOME! And I'll make sure to stop for rest breaks when needed! 

Love,

ME!

[Tweet "Dear Body, I'm sorry. You are AWESOME! Thank you! #dishthefit @thefitswitch @jillconyers @nfsisters #sweatpink"]

I'm linking up to The Fit Dish Linkup today with Jill Conyers & The Fit Switch. #DishtheFit

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Don't Get Caught Being the Stinky One.....

Today we are getting real and talking about one of those awkward, embarrassing moments that seems to happen at the worst possible time.1

Know what I'm talking about yet!?!?

Well let me give you a play-by-play.

It's 7PM on a Monday night, and I'm at the gym preparing to teach my evening Yoga class.  I've run several miles in the morning, and done a 1hour Stroller Strides workout.  I have been around town running errands, had a coffee date with a friend, and cleaned the house. My Yoga class begins, and when I begin reaching my arms up (which you tend to do a lot in Yoga), I start to get a whiff of something.....you know something not so pleasant. It could be someone in my class, but as the instructor, I'm more isolated, not standing close to anyone. The smell is really beginning to annoy me, so at a moment when we are holding our arms up for a moment, I take a quick sniff at my arm pit...YEP IT'S ME! I AM RANK! .....but what's even worse. I look up to see one of my students obviously noticing that I am sniffing my own arm pit! 

NOW THAT IS EMBARRASSING!

And what is even worse, is if I have been smelling like this all day while running errands and chatting with friends over coffee! Why didn't someone tell me? Why didn't I notice or think to put on deodorant to at least cover it up? Why didn't I take a shower after I worked out!?

We've all been there I'm sure! But taking a shower every time we work out just isn't always doable. I mean most of the time we are doing good to be able to make time to run to the gym and get in a quick sweat sesh before our next appointment or responsibility. Maybe you workout in the morning before work, or over your lunch break, or maybe you go for a run after work, before you get the kids from soccer practice.  Either way, I commend you for finding time to work out in your busy life. Now, if we could just fix this B.O. problem without having to take a shower every time we break a sweat.

Let me introduce to you.....The Shower Pill!

What is ShowerPill?

Shower Pill is an antibacterial wipe for your body.

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One wipe comes in it's own individual package and easily fits anywhere you can think to store it! I keep mine in the places that are most convenient for me to use after a workout: my car, Yoga bag, and stroller.

Now, when you think of Shower Pill, don't imagine a flimsy baby wipe. No Way! The Shower Pill is a high quality disposable wipe. It's thick, and soft. It's super moist, and like you are wiping down with soap and water, without leaving any sticky residue or weird film on your skin. Seriously, after using it I feel bad to throw it away because it is such a nice "towelette." And when I am done, my body feels fully cleansed and refreshed even.

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Another great thing about the Shower Pill, is that all you need is one cloth to clean the entire body.

Here's a few more great things about Shower Pill:

-Kills 99.99% of germs including Staph

-Aloe Vera & Vitamin E

-Quick dry solution, no sticky residue

-Light fresh scent

-Hypoallergenic & Gentle on Sensitive Skin

-Paraben & Alcohol FREE

Something else that's awesome about the Shower Pill....it fits PERFECTLY inside a Stocking!

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There's still time to fill those stockings!! Order your Shower Pill, Athletic Body Wipes today and stuff your families stockings! Because seriously, you don't want anyone to have to go through that embarrassing moment of being the stinky one...or getting caught smelling themselves!

These are good for everyone: the athlete, the mom, the dad, the kids, anyone who sweats...oh wait, that's everyone! Like I said, STOCKING STUFFERS FOR EVERYONE! 

Order HERE

And use code HOLIDAY20 for 20% OFF when you order two boxes of Shower Pill! (offer good through January 1, 2015! So ORDER NOW!)

[bctt tweet="Perfect Stocking Stuffer! Get a 20% OFF code for @Showerpill when you order two boxes! via @NFSisters  #sweatpink #noexcuses"]

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I'm linking up with the awesome #FitFam over at The Fit Dish Link-Up with Jill Conyers & The Fit Switch! Check them out for more embarrassing fitness stories!

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DISCLAIMER: I was provided Shower Pill product to try via the Sweat Pink Ambassador program by Fit Approach.  All opinions are my own.

How to Beat the Winter Blues

blues How does it make you feel when it gets dark right after you get home from work?

Sad, frustrated, tired, lazy....??

In the winter, when it's blistering cold outside, do you walk out your front door and stop to take in the nice crisp air?

Mostly likely not....most likely, you rush to your car, or wherever you are headed, bundled up, cringing, and maybe complaining about how freezing cold you are.

These feelings are much different from the summer time.  Although we all enjoy the winter times, filled with scarves and boots, yummy snacks, and lots of family traditions.  The months of winter do seem to to drag on.  Then we enter summer, where we get several hours of light in the evenings, and we do stop a little more often to smell the rosestake in the beauty around us.

 

Some people find the winter months very difficult and may even struggle with seasonal depression. Even if you haven't struggled to the point of depression.  We can all admit that when it comes to leaving our house in the evening to go workout at the gym, that we might find it a little harder to do in the winter, than in the spring or summer. Even my Yoga classes have been on the low-end of participation since the time change, and the weather got colder.  I mean, I am the instructor, and it's hard for me to want to leave my cozy, happy home when it's pitch black and cold out.  Even if it is only 6:30PM.

So today, let's talk about HOW TO BEAT THE WINTER BLUES!

  • Become the instructor, so you can't miss going to the gym! JUST KIDDING...obviously everyone's not meant to teach.....although this works for me!
  • Get friends that you workout with! Whether it's a running club, or friends you are meeting for a kickboxing class...find people to keep you accountable! Not only will they call you out, and tell you to "Get your Bootie to the gym!" If you are working out with people you enjoy being around, then you will want to leave to go hang out....WORK OUT with them!
  • Drink COFFEE! Well this works for me, but I may or may not be a coffee-holic! I love having a nice warm drink with me, wherever I go! Even if it's decaf....but having some caffeine, or some sort of energy booster helps as well.  So that when you see it's so dark, and your body thinks it's time to wind down, you have energy to get moving!
  • Take time to set goals for this season! What are some things you want to accomplish, achieve, or get done?
  • Make a calendar of fun events you and your family can participate in throughout the winter months.  This will probably be easier around the holidays, but even through the new year, make plans to stay active and enjoy life together.  It's easy to just stay home and be lazy during this time because it's so dark outside.  This may take time and effort, but it's worth it for the entire family, get creative!
  • Eat energetic life giving foods versus heavy, depressive, coma inducing foods. What does that mean!?!? EAT REAL FOOD. Leave the box meals and frozen meals at the store and AHOP in the produce section! Eat less bread and pasta and more fruits and veggies!
  • My newest favorite way to beat the winter blues, is to lather up in my favorite essential oils! As a matter of fact, I was lathering up in my lavender oil tonight when I started to feel a little stress coming on! It works wonders!
    • Lavender is definitely my go-to for this, it can assist the body when adapting to stress or imbalances. And it's sweet aroma is soothing and refreshing.  I rub it on my wrists and back of my neck, and then take several breaths, inhaling the goodness!
    • Citrus Fresh is a new oil that I just got, and is known for it's calming and relaxing blend. Several say they use it specifically to uplift the mind, or for "seasonal sad times" by applying it to the wrists. It's said to "support the immune and overall health while bringing about a sense of well-being, creativity, and feelings of joy!

 

 

What ways do you stay motivated during the winter!??

[bctt tweet="How do you fight the winter blues!?!? Try these tricks from @NFSisters #Sweatpink #Fitfluential"]

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Disclaimer: I am a Young Living Essential Oils Distributor. Feel free to message me if you have questions about the oils mentioned in the post, or are interested in getting some, or a sample!

Linking up to #DishtheFit with The Fit Switch & Jill Conyers! I love this linkup and the Fit Fam community!

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Working Out vs. An Active Lifestyle

Do you ever struggle with getting your workout in? Why is it that when it comes to living a busy life, that exercising is always the first thing to get put on the back burner?

Today I'm linking up with Jill Conyers & The Fit Switch with #DishtheFit to talk about How to Simplify the Active Lifestyle.

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Take these three tips, and take Working Out from being just a duty, something you have to check off your list, and instead lets change your lifestyle to be more active, so that exercising is something you do naturally, out of passion and priority rather than duty.

1) Become Passionate about Working Out, And Make It A Priority

Next time you work out, really become aware of the feelings you have in the hours and day following your workout. What emotions come up, how do you feel about yourself, what does the exercise, endorphin "high" do to you!?  I'm sure if you were to describe the workout high you feel, you might use some of these words:

motivated Now fall in love with those feelings! Make those feelings something you have to have!

2) Let Active Living Be A Part of Your Every Day Life

Now here is the key part! Once you become passionate about being active, and getting that workout high becomes a priority, now it's time to let that saturate every part of your life.

This means in the office, that you desire to take the stairs, or the long walk around the building just so you can move and get active. This means that when you don't have time to go to the gym at night or in the morning, that you take your workout clothes, and you get moving during your lunch break.  Because even 30 minutes of activity feels better than none. This means that when it comes to deciding what to do as a family over the weekend, that you are looking into events or activities that get the entire family moving together.

It's easy, when being active becomes something you are passionate about, then it is at the forefront of your mind.  So you are constantly looking for active things to do in your every day life, (not just going to the gym).

3) Get Around Other People Who Are Passionate About Active Living

Do you know how hard it is to love being active and have friends who just want to do is sit around and talk or go to the movies all the time.  That does not make it easy for you to get active.  You need friends who enjoy working out and being active.

You need friends who will go take a kickboxing class with you just for fun, or come over to practice Acro-Yoga with you. You need friends that want to go on a weekend hiking trip with you and enjoy being outdoors and moving just as much as you do.

Even if it's as simple as walking together while you talk.  I do this with my friends all the time.

And like Chalene Johnson always says, "If your friends don't work out with you, then GET NEW FRIENDS!"  Okay, maybe that's a little extreme, really though, isn't there a little truth in that?

 

So there you have it! It's simple, 3 easy steps to take exercising form Working Out to An Active Lifestyle!

Make it a Priority! 

Saturate Your Life With Being Active! 

Surround Yourself With Active People! 

[bctt tweet="3 easy steps to take exercising form Working Out to An Active Lifestyle! @NFSISTERS #DishtheFit #sweatpink #Fitfluential"] 

 

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Where does your mind go when you are working out!?? #DishtheFit

When you are working out, whether running, lifting weights, or taking a class, does your mind wander?? And if so, where does it go!? 

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This is one of my favorite things about Yoga!

In Yoga, you train your students to focus on their breathing.  You do this, to help center the mind, to settle the body, emotions, thoughts, and to bring a sense of strength from within when you are holding a long pose.

As a yoga instructor, I start every class getting my students to focus in on nice long breaths.  Then throughout the class I constantly, (maybe even an annoying amount), remind my students to come back to their breath. I coach them to let go of external distractions, and even the internal ones.  Obviously, it's impossible to silence the thoughts, and to do so wouldn't really be helpful.  But rather I encourage them to let go of stress and anxiety, to use their breathing as a focal point, when negative thoughts or emotions arise, to come back to their breath. 

That is one reason, I believe YOGA IS FOR EVERYONE. When you create your own Yoga practice, and do it frequently, you train your mind to be able to handle hard situations.

As a runner, I have personally felt that my practice on the mat, holding challenging poses has built perseverance that have paid off when I'm clocking miles.  Enduring an intense pose on the mat is a lot like enduring the discomfort of a long run on the road. I have learned to control my emotions and preserver on the mat, and that helps when pushing myself on towards the next mile.

This follows you into all areas of life.  Whether it's in another sport, or if you struggle with anxiety, or another mental disease or problem.  When you learn to control your breathing and focus your thoughts, you can endure through hard situations.

Another great example of this was shown in an article written about the Seahawks, the NFL football team, who practices Yoga weekly.

Russell Wilson Credit: Photograph by Peter Yang

They have learned the importance of the meditative part of Yoga, the focussing your thoughts.  Here is how they described it:

Then he starts guiding them: "Quiet your minds," "Focus your attention inwardly" and "Visualize success."

Your thoughts have power, and when you take the time when working out to focus your thoughts, whether on pushing through a pose, or hitting the next rep or mile, you can visualize success.  Then, when your body is giving out, your positive thoughts can push you through, and you may surprise yourself on how strong you really are!

Next time you are working out, try to focus your thoughts, on being strong, on pushing through, on finding a state of peace, and exiting the stressful world you live in, and see what kind of success you can bring your workout to! 

This week, I'm joining in with Jill Conyers, and Jessica at The Fit Switch for The Fit Dish Link Up! Check them out for more inspiration on where the mind wanders while you are working out!

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