my typical day

I didn’t take care of my body, didn’t think twice about physical health or fitness for a long time. I always felt ugly and unworthy. As I matured I realized that all of those feelings were self imposed and I could be what I wanted and change what I put effort into changing, I looked in the mirror and told myself to stop complaining and change it. My spirituality always empowered me, but never to take care of my health or my body. I somehow didn’t heed the part where our bodies are our temples. I knew I always had an innate ability to inspire others, but why not ME, myself?? I’ve finally reached a point that I feel I am as worthy as the next person.

Before We Start…

I don’t follow a fad. The keto diet, juice detoxes, etc. are not in my wheelhouse. You have to realize some diet fads can be dangerous for your health, and some can just be a fast track back to regaining all you lose. Sure, you’ll lose weight at first but you’ll also deplete your body of nutrients and when you stop the fad diet, you put every ounce back on. My healthy outlook on food is now to eat as close to nature as possible and to eat intuitively. It’s all just sorting through all the information and getting down to basics.

Hydration

NEXT, I drink a lot more water now than I was! I used to only drink water when I bought Propel. Now I am drinking close to 100oz a day. I drink a diet soda once a day, I don’t drink juices. Mostly coffee, teas and water. I’m about BEING healthy, not skinny – healthy body, healthy mind and healthy soul = zenfully living!! Shift the way you view fitness and health and you’ll see lasting results.John O’Donahue, Anam Cara: A Book of Celtic Wisdom“The body is the mirror where the secret world of the soul comes to expression.”

Current Nutrition Plan

A mix between Ultimate Portion Fix + 2b Mindset. Of which I am studying to be a master coach/trainer for. More on that later…

9 AM: Meditation – Coffee – Positive Affirmations

10 AM: Breakfast Shake + Collagen – Power Hour (Beachbody Client Mentoring)

11 AM: Exercise

I switch up often to not get bored but I’m trying to stay with one program for 100 days!

  • Morning Meltdown 100 (cardio based)
  • LIIFT4 /10 Rounds (strength training)
  • Walking
  • Run training starts soon with 30 Day Breakaway
  • Yoga

12:30 PM: Sammy’s Lunch Walk

Every afternoon before lunch I take Sammy (our dog out for a walk) – minimum 1 mile.

1 PM: Lunch

I’ve started meal prepping lunches for Keith and I. Lunch usually consists of things like beans, rice, chicken (Keith), salads with a protein, salsa, broccoli, bell peppers, celery, nuts, nut butter etc… Usually a combo of protein + carbs + veggie + fruit + healthy fat.

1:30 – 3 PM: Reiki/Tarot Clients and/or Beachbody Client Mentoring

3 PM: Run Training – Snack

  • fruit
  • nuts
  • hummus
  • tea w/honey
  • nut butter
  • celery
  • broccoli
  • carrot

3:30 PM: Power Hour (Beachbody Client Mentoring)

4:30PM: Sammy’s Afternoon Mile

Every afternoon we take Sammy (our dog out for a walk) – minimum 1 mile.

5:00 PM: Reiki/Tarot Clients

6 PM: Dinner

Dinner = Usually a combo of protein + carbs + veggie + healthy fat.

7:00 – 10 PM: Reiki/Tarot Clients and/or Beachbody Client Mentoring

11 PM: Bedtime

Alcohol (And Other Habits That Can Turn Negative)

A big part of being healthy is to watch what you’re putting in your body. Moderation is key. Toxins can affect you, mind body and soul. I don’t smoke anymore. I drink a glass of wine on occasion. Every once in awhile, if it’s a special occasion, I may drink more. But I take everything in moderation. Hardest was/is junk food. But we are training ourselves moderation when we want to indulge in sweets or junk food. We won’t completely deprive ourselves. That in itself usually just leads down a road of overcompensation with eating more (but way over calories) good healthy foods PLUS still giving in and indulging in the sweet.

Remember…

Your body is where you live and you live there until you die. In many ways it’s up to you how you want to live in your souls home. Do you want to keep it a happier healthier home or do you want it to get run down and leave it neglected? The choice is yours and also are the consequences of those decisions.

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national coffee day!

Happy National Coffee Day!

Here are some unique ways to enjoy your coffee!

  1. Give your face a cup – Make a batch of coffee ice cubes and use them for brighter, healthier skin. Use the cube to trace your eye area and your facial bone structure in the morning to reduce puffiness and make your skin brighter.
  2. Give your skin a lift – Blend together 1 cup of virgin coconut oil, ½ cup of ground coffee, and one teaspoon vanilla extract. Soak yourself in warm, soapy water for 10 minutes, then massage the scrub into the skin in a circular motion. Rinse in the warm water and pat dry. The blend of antioxidant-rich coffee and moisture-locking coconut oil help remove and repair rough skin.
  3. Feed your foliage – Stir your coffee grounds into soil or put in your watering can. Your plants will love the nitrogen boost and grow faster and stronger as a result.
  4. Offering to the worms – Worms might be the world’s most unattractive garden guests, but they’re great for your soil. They fertilize it with their own body processes. Worms are attracted to coffee grounds, so get spreading where you’d like to enrich your soil.
  5. Set it in the fridge – Instead of a box of baking soda tucked into the back of your fridge, make a box of used coffee grounds. It’s all-natural and does the same trick by absorbing odors and smells.
  6. Light it up – This uses lots of things that might’ve gone into the trash, including the ends of used-up candles, a used paper coffee cup, and of course used coffee grounds. Plus, it’s a fun home DIY project. Try it here: //www.popsugar.com/smart-living/Upcycled-Paper-Coffee-Cup-Candle-31102984?utm_campaign=default_hp&utm_source=hover_pin

Source


Shakeology Coffee Recipes

Mocha Chiller

1 scoop Chocolate Shakeology
1 c. cold-brewed coffee
(add 1 tsp. pure almond extract to make an Almond Mocha Chiller)

Almond Latte

1 scoop Chocolate Vegan Shakeology
½ c. unsweetened almond milk
½ c. cold-brewed coffee

Iced Mocha

1 scoop Vanilla Shakeology
1 c. cold-brewed coffee
½ c. unsweetened almond milk
1 tsp. unsweetened cocoa powder

Minty Mocha Chiller

1 scoop Chocolate Shakeology
½ c. cold-brewed coffee
½ tsp. peppermint extract
½ c. almond milk

Snowstorm Smoothie

1 scoop Chocolate Shakeology
½ c. water
½ c. cold-brewed coffee
½ tsp. almond extract
½ tsp. rum extract

Vanilla Latte

1 scoop Vanilla Shakeology
1 c. cold coffee
½ c. unsweetened vanilla almond milk
1 tsp. pure maple syrup

Thai Iced Coffee

1 scoop Chocolate Vegan Shakeology
1 c. strong cold-brewed coffee
½ tsp. cardamom
½ tsp. pure almond extract

Salted Caramel Mocha Protein Shake

8 oz brewed cold coffee
1/4 cup unsweetened almond milk
1 scoop chocolate protein powder
1 tsp caramel extract
1/4 tsp 
1 cup ice


Coffee Faq’s

  • Legend has it that 9th-century goat herders noticed the effect caffeine had on their goats, who appeared to “dance” after eating the fruit of the Coffea plant. A local monk then made a drink with the produce and found that it kept him awake at night, thus the original cup of coffee was born.
  • Coffee beans are technically seeds. They’re the pits of the cherry-like berries found on the flowering shrubs, but we call them “beans” because of the resemblance to legumes.
  • There are two main types: Arabica and Robusta. Growers predominantly plant the Arabica species. Although less popular, Robusta tastes slightly more bitter and contains more caffeine.
  • Brazil – Today, Brazil produces about third of the world’s supply, according to the International Coffee Organization, about twice as much as the second place holder, Vietnam.
  • Finland – The average adult Finn goes through 27.5 pounds of coffee each year, according to the International Coffee Organization. Compare that to a measly 11 pounds per American.
  • United States – Kona coffee is the United States’ gift to the coffee world. Because coffee traditionally grows best in climates along the equator, Hawaii’s weather is optimal for harvesting beans. California also recently got into the coffee game with dozens of farms now churning out pricey premium bags.
  • Espresso refers to the way espresso is made — forcing boiling water through pressed coffee grounds. And although espresso has more caffeine per volume than coffee, it would take three shots to equal the amount in a regular cup of joe.
  • $600 a pound?? One of the most coveted varieties comes from the feces of an Asian palm civet. The cat-like creature eats fruit including coffee cherries, but is unable to digest the beans. The excreted seeds produce a smooth, less acidic brew called kopi luwak, but the means of production has drawn criticism from animal welfare activists.
  • Oh no… Back in 1511, leaders in Mecca believed it stimulated radical thinking and outlawed the drink. Some 16th-century Italian clergymen also tried to ban coffee because they believed it to be “satanic.” However, Pope Clement VII loved coffee so much that he lifted the ban and had coffee baptized in 1600. Even as recently as the 18th century, the Swedish government made both coffee and coffee paraphernalia (including cups and dishes) illegal for its supposed ties to rebellious sentiment.
  • Healthy! In moderation! Research has linking moderate consumption (about three to four cups per day) with a longer life span, plus a reduced risk of cardiovascular disease, type 2 diabetes and Parkinson’s, according to Harvard Health Publishing.
  • The largest cup of coffee ever filled a 9-foot tall cup. The 3,487-gallon serving earned a Guiness World Record in 2012.
  • Thank you Boston Tea Party. In the lead up to the Revolutionary War, it became patriotic to sip java in lieu tea, of PBS reveals. The Civil War also made the drink more pervasive because it helped energize tired troops.
  • Decaf does not mean caffeine-free. An eight-ounce brewed cup of decaf coffee actually contains two to 12 milligrams of caffeine, the Mayo Clinic states. In comparison, a regular cup of coffee supplies between 95 to 200 milligrams, while one can of cola has aout 23 to 35 milligrams of caffeine.
  • There are three distinct coffee waves. So far there have been three distinct coffee waves, or trends, that have defined the evolution of how people consume the drink. In the first wave, coffee was a cheap, accessible commodity where everything pretty much tasted the same. Popular coffee shops led the second wave with sweet flavorings and other customizations that added value, though the base roast was generally a blend that’s consistent in flavor. The third wave of coffee has become a specialty product with an origin, a story, and distinct flavors that tell that story. Roasting has also become an art that unlocks the nuanced flavors of carefully sourced, precisely cultivated beans.
  • Smallholder farmers produce 80% of the world’s coffee. It may come as a surprise given the mechanized and highly efficient production methods of countries like Brazil and Vietnam that the majority of the world’s coffee supply is produced by an estimated 25 million smallholder farmers. Much of the work harvesting, drying, and fermenting the coffee beans is done by hand and with great care to make the best coffee possible.
  • Second in the World It’s the world’s 2nd largest traded commodity.  Crude oil is first. Yes, it is not a typo. Coffee is consumed in great quantities, making it the most beloved beverage after water. It’s worth is over $100 billion worldwide.
  • Mecca banned coffee. Coffee was banned in Mecca in 1511. It was believed to stimulate radical thinking and idleness.
  • Fairtrade coffee improves quality. Fairtrade coffee costs more, but coffee farmers spend at least 25% of this Fairtrade Premium to enhance productivity and quality. Over the last three years, Fairtrade-certified coffee products have won 28 Great Taste Awards.
  • The lighter the roast, the more caffeine. As a general rule of thumb, the lighter the bean, the more caffeine it has. So, a light roast is most likely to wake you up in the a.m. — or carry you through a lull in the afternoon — followed by a medium roast, and lastly a dark roast. As far as the type of coffee, reach for cold brew over iced or drip coffee on particularly groggy mornings. It has the most caffeine.
  • These high-profile people had crazy coffee habits. Writer François-Marie Arouet, better known as Voltaire, reportedly drank 40 to 50 cups of a chocolatecoffee mixture each day. Although this is much more than the suggested daily intake, the world-famous thinker lived a lengthy life and died when he was 83 years old. Similarly, it’s alleged that former U.S. president Theodore Roosevelt drank a gallon of coffee per day and died at age 60 after a blood clot traveled from his leg to his lungs. Though it’s unknown just how many cups he had daily, Beethoven would count exactly 60 beans to each serving — no more, no less.
  • Bach wrote a song about coffee. Circa 1735, Johann Sebastian Bach penned “Schweigt stille, plaudert nicht,” also known as the “Coffee Cantata.” In the song, a father-daughter duo argues about how she drinks too much coffee and that’s why she doesn’t have a lover. Alas, if she gave it up she’d “become so upset that I would be like a dried-up piece of roast goat.” Yikes. When her father gives her an ultimatum, she lies to please him. While he’s out finding her a husband, she secretly tells potential suitors they must let her drink coffee if they want to marry her.
  • Coffee sent Brazil to the Olympics. Brazil couldn’t afford to send its 69 athletes to Los Angeles for the Summer Olympics in 1932, so they put them on a ship with 50,000 sacks of coffee and sold the beans at different ports along the way. Good thing Brazil has been the world’s largest coffee producer for more than 150 years, so they had beans to spare.
  • New York City has the most coffee shops in the U.S. per capita. According to a 2018 study by Wallet HubNew York City has the most coffee shopscoffee houses and cafés per capita. (Maybe it’s no coincidence that the Big Apple takes first for most doughnut shops per capita, too.) Runners up include San Francisco, California; Portland, Oregon; Seattle, Washington; and Las Vegas, Nevada.

Sources: Good Housekeeping, Insider, Agiboo, and The Daily Meal


Coffee Crafts

9 Unusually Creative DIY Coffee Crafts

15 Creative DIY Coffee Crafts

saturn direct

Karma – Reaping Rewards for Hard Work – Obligations – Patience
Saturn turns direct September 29, a heavy burden or responsibility will be lifted. Pluto follows Oct 4.

Saturn has been travelling through his home base and breaking down foundations, crushing hopes and dreams and testing our will — in order to crystallize something entirely new.

Today Saturn turns direct and makes you focus on working hard, self control, dealing with authority and fulfilling obligations. This is a time when we reap what you have sown in regards to sacrifices made and good or bad deeds done. Saturn turning direct in his home sign of Capricorn, is paving a new 30 year cycle. Be ready to lay firm foundations and use your innate power and authority. This is a highly motivated time to take focus and firm direction in your life.

The struggles and setbacks you have experienced in the last 6 months-3 years were lessons you needed to learn. They have been difficult to bear at times and yes, have left scars that will be with you forever. But the wounds are healing and you survived. Saturn is the big Daddy of life’s most important lessons. When a heavy planet, like Saturn, turns its direction it’s important and makes Be on the look out for progress, not perfection. It’ll be important to pay attention to what’s taking place in your life. More importantly …. what’s finally trying to move ahead.

As Saturn makes his move direct, he’ll be battling Mars, and Mars can bring anger into the equation and is currently retrograde in Aries. Roadblocks are going to still be in play (progress not perfection). We should keep expectations low about how far we’re going to actually get as Saturn wakes from his 4 month retrograde slumber.

During this planetary shift, you could feel like you just want to explode, lose patience and just want to get things done and out of the way but this is also a time with many tests and challenges. Your lesson is the art of patient persistence and continuing to move forward despite the obstacles. Saturn direct in Capricorn will now show you the rewards for all of your persistence and feelings of isolation. Slowly but surely, plans you have made will begin to move forward. Karma wants to see you stand strong through tough times. That is why lessons have been so harsh and seemingly never-ending. Instant gratification never brings long term success. It’s time to receive what you have sewn with gifts and rewards for all of your struggles with the reminder that nothing is worth anything without understanding struggle, blood, sweat and yes, often times, tears. Saturn pushes us into uncomfortable situations in order to get us closer to what we need to accomplish. No matter how hard we protest—he’s the planet that pushes us so we can accomplish our goals. Saturn digs deep into what we subconsciously want and need. And we not always ready to hear it, much like children really are.

When Saturn moves direct, it’s time to work on deconstructing boundaries, remembering responsibilities, checking and maybe changing rules and regulations that feel oppressive, outdated and no longer serve us. We’ve spent almost this entire year feeling the burden of limitation and restriction in our lives while getting in touch with our deepest passions and desires. Now we’ve reached a point of release, finalization and forward (albeit slow) momentum where we must commit to a path over the next month or two, tie up loose ends, clear away the rubble left behind from the big purge, and begin slowly and deliberately working toward building foundations that support what we perceive as the ideal future.

September 28th – Saturn turns Direct (Expect further delays and restrictions.)
October 4th – Pluto turns Direct (Pluto rules collective Death and Rebirth, so again, this will be a huge energy push and turning point )

Meanwhile…. Astrologers all over the country are predicting October will be a tough month and November even more so. There will be shifts we probably never have experienced like it in our lifetimes like we will in November. Expect the unexpected.

Saturn Direct – “is nudging us to get busy making the life we want to live. Over the past 4 ½ months, did you re-evaluate your boundaries and responsibilities? If so, now’s the time to get down to business and put those thoughts and plans into action. ~ Sage Goddess