How To Do Better For Lasting Change

Hi Loves! In last weeks post I shared that I’m focused on doing better than I did yesterday. My own little way of leveling up each day, with small little mindfulness shifts towards doing what I want to do better in. The instant question that pops up is, well how do I do that? Here are just a few to get the brain thinking and moving a bit, with what may work for your specific life goals.

Skin With Love

If your goal is to clear your skin or create a skin care routine, start by just washing your face. Seems simple, but if you aren’t washing your face every night, just doing it some times or not at all, well that’s a great place to start. Doing this simple action every day, will build over time to a full grown habit. The key to skin care and getting great skin is all about consistency, that is instantly seen for years to come, so keep at. This supports being able to say “wow my skin looks amazing”…goal achieved!

Living With Love

If your goal is that you want to improve your sleep, start with winding down 10 minutes by reading a book or magazine. Put down any electronic device, no more touching until the next day! This time of letting the brain calm and just chill is important in supporting more sound sleep. Reading forces you to focus on the words that you are reading, and you will find over time, the chatter that you may find pops up for you starting out starts to settle down. You can increase the time a little each day, and will notice that you will go right into sleep more easily and wake up much more refreshed.

Food With Love

If your goal is to eat healthier start with eating something green everyday. By adding in foods that you want to eat, that support a healthier eating pattern, they take up the space that you would normally be eating something that was not so healthy. It is the concept of Crowding Out! When you crowd out the space with good things, habits, and such you push out those things and not so great habits. The space becomes filled with, crowded out, with healthier foods and creates a healthier eating habit.

Fit With Love

If your goal is move more than start walking a bit after so much time goes by. If you don’t have a smart watch that vibrates your wrist with reminders to move every hour I will share what I have been doing for the past few months. I call it 90 on 15 off. I work for 90 minutes and then take a 15 minute break to get up, take a walk around and drink water. This helps me stay productive in a realistic timing in getting things done but also not getting caught up in getting things done. This timing really allows for that with the needed benefit of taking a step away and re-calibrating. I find I have more energy and focus afterwards and have gotten some much needed steps in!

Those are just a few, and I do mean a few, ideas on how to do better than the day before. This practice at its core is being mindful. Being mindful is taking the time to take a look at what you are doing and what you want to be doing and, well doing it. Cheers to a year of doing better each day towards doing better all together!

Much Love, Nic โค๏ธ

Do you need help with making changes to your skin and body health but not sure where to start or how to?  Schedule a one on one session with meโ€“> ๐Ÿ’Œ

After Workout Skincare Must Haves

Feeding You Friday Fit With Nic focused today on my workout skincare must haves!  When people find out that I am an esthetician the questions come rolling in and I don’t mind at all.  I can tell that these are questions that they have been just longing to ask and not a single soul to ask it to.  One question that I got asked the other day from a fitness professional was what are some of my workout skincare bag must haves.  Ask, and ye shall receive, here are my top three products that are in my gym bag these days!

Oยฒ Calming Gel by Le Mieux Product Link

โ€‹โ€‹Why I literally carry this around with me is that it is all natural containing 18 botanical extracts that immediately relieve skin irritation, burning, stinging, and redness, leaving skin calm, soothed, and moisturized.  If your skin is experiencing any of these sensations after a workout, this will help!  I slather a thing layer on after washing my face and will leave it there far after it has calmed my skin down.  I also use this is my treatments for micro-current and if clients are experiencing any irritation during or post treatment.  This is perfect for bug bites, as I can attest given how I am mosquito magnet for some odd reason.

Pure Goat Milk Face Wipes by Beekman 1802  Product Link

โ€‹โ€‹This are a must for me.  They give me a quick solution to removing sweat, while cooling the skin down at the same time.  This is perfect if you are not somewhere you can wash your face.  Formulated with goat milk, CoQ10, cucumber extract, contains no alcohol and fragrance free.  The perfect formulation for senstivie skin types, which most people skin is compromised past work out in some way, so be gentle you must and these help with the gentle formulation.  They cleanse, calm and hydrate the skin all at the same time.

Hot Vegan Probiotic and Spice Rehab Mask by Pacifica Product Link

โ€‹โ€‹This face mask gives my skin a pick me up when I just feel like it has been abused from my intense workouts that I do from time to time.  The formulation is what it is all about for me too.  It is fortified with probiotics which are the good bacteria that feed the body in amazing ways, white willow bark which is calming, and coconut water, hydrating and cooling.  It just gives your skin a boost that it needs to kick it into gear to do what it already knows how to do, it just aids it in the process a bit.

As you will notice about these items is that they are all calming, soothing, and boosting to the skin.  They help to bring the skin back down from it’s heated sometimes irritated state.  Remember that it is important to move your body but also important to be aware of how it affects all areas of your body and your face is one of those area for awareness.  Show it some love and care, after all it was right there with you while your were getting your workout on.

Much Love, Nic ๐Ÿ’—

If you need help with your skin care needs schedule a  free consultation with me so we can talk about it in depth–>๐Ÿ“ง

How To Simply Move It More At Work

Hello loves! How are you doing with moving your body each and every day? Yeah, I know it can be the hardest thing to do sometimes but let me tell you that every little bit helps. You just have to have a plan of action and that starts with some suggestions for consideration and to try out. Here are a few ways that I myself know works to get in some movement time while stuck at work.

Climb Those Stairs – Take the stairs instead of the elevator all the way up. If you work on floor 12 work you way up, say to taking at least 2 flights of stairs up. If you are the 3rd floor try to take the stairs all the way up, its only three flights right. The goal is to use your time efficiently and taking the stairs is just that. You have to walk to your desk to start your work day so why not take the path less traveled, or maybe not, you may make a new friend while taking the stairs. Just take it one step at a time, and take your time doing it and overtime you will notice your endurance increase.

Track Your Steps – A pedometer is a great tool that can help you get to moving more because knowing is the start of all great habits. You can get a simple tracker, or you could even use your phone if your phone has that functionality to tack your steps. There are also a ton of really stylish fitness watches that can keep track of every step you take, as well is keeping you stylish and on time for meetings.

Walk It Out – Schedule a daily walk outside, so bring your walking shoes to keep under your desk. If you have a co-worker that you like ask them to join the walking party for an added level of accountability that will help with sticking with it. Try to keep the walking positive with some space for letting it out but be sure to keep it positive and a happy walk. Whether solo or with friend by your side the fresh air and change of scenery will help you be more productive and the perfect mid-day pick me up.

Clean it up – Clean up your desk while standing. Take the time to put things back where they go. File papers away or recycle paper as needed. Wipe down and dust your desk, moving aside everything, getting every neglected area. and dust area by putting things where they go.

So there you have some ways to make sure that you are moving it at work since that is the place that most of us spend most of our days. By adding in a little bit throughout the day it will increase you energy, endurance, which leads to being happier and more productive at work. A win win for everyone involved, so get moving.

Much Love, Nic

Fitness Fitout Like Pizza Toppings

Hi loves, and a Happy Feeding You Friday!!! Do you get your body moving how you can move it for YOU! It’s just like how you like to order a meal, make a sandwich, or what toppings you do or don’t like on your pizza. That pickiness that you enjoy should be used when it comes to working out in the exact same way.

Personally, I always find that the best way to stick to a workout is to figure out what it is that you enjoy doing that you won’t have an issue with sticking with doing. With that, the first step in the process is to embrace trying new things and being okay with walking away from something that you just are not enjoying. Yes it is quitting and what is the point of doing something that you are not enjoying that can be replaced with something that you do. I think of quitting as realizing that something is not for me or meant to be…thank you next!

So what are some ways to get the body moving that you may enjoy you ask? I know for my own personal experience I just DO NOT enjoy boot camps. I am not competitive like that and it has the opposite affect on motivating in that it makes me want to rebel against what everyone else is doing. For others, like a good friend of mine, she thrives in that type of working out and it works for her.

I always like to help provide people with tools that come with options. With that I came up with 5 types of exercises that you can start out trying to see what feels right for you. Remember that you don’t know what you do like or don’t like if you never try it and see.

Dance Cardio

Perfect for those that like to not feel like they are working out. It is less about getting the steps correct, although that is the ultimate goal, but mostly focused on having fun, enjoying the music and moving your body. This is a great cardio workout and depending on the style of dance you can be sure that every angle of your body will be worked out all while having fun.

HIIT Training

Perfect for those that like the challenge of intensity in a short amount of time. HIIT training is all about getting the greatest impact in less time. It will have you push your body both physically and mentally, while improving your endurance, strength and agility. If you like intensity that doesn’t take hours on end, this is the one for you, but remember it is INTENSE because it is done during a shorter period of time focusing on maximum impact.

Kickboxing

Perfect for those that like to feel powerful and in control. To me kickboxing is all about connecting to that inner core power, engaging through mental stamina, and maintaining proper form and protection. This is an amazing cardio workout that builds endurance as it continuously engages the core. It is also a great way to get some much pent up stress out all while getting a great workout in, with both actions benefiting both your body and mental state of being.

Walking

Perfect for those that like to take it slow and easy on the impact scale. Walking is the one type of workout that anyone can do anytime that requires nothing more than somewhere to walk, even if in place where you are standing at any given moment. This is a great way to improve stamina while working on strengthening the heart through moderate cardio. Walking is highly underrated as a great way to workout, but it is moving your body, getting the blood flowing, increasing your mood towards happy.

Pilates

Perfect for those that want controlled and conscious movement on purpose. Pilates is all about control, form and moving on purpose. It is based in healing and providing therapeutic movement to dancers bodies, a form of dance therapy. It may be slow movements but the impact is felt providing a great cardio session, toning session, as well as stretching session all in one. Don’t let the small movements fool your eyes because those small movements are felt and engaging your muscles, even for days to come still feeling that engagement.

There you have a few styles to try out how it feels while doing and if you can continue with committing to moving your body. Or maybe you will find that you like them all and will want to sprinkle them throughout your week because they all feel right to YOU. Whatever it is that you find that you like doing for your fitness be sure that it is something that feels great and right to YOUR body needs at any given moment.

Remember how you like certain things on your sandwich or pizza? Well those same choices that you are allowed to make apply to your fitness, how you workout for YOU! It is individualized to each person and what others enjoy you may just NOT. Once you learn to embrace that, then you become open to the idea of trying out various workout styles regardless of the latest trends telling you otherwise. Finding that sweet spot of getting the body moving and enjoying it in the process, see that is the whole point that benefits your whole being in the best way possible.

Much Love, Nic

Do you need help with making changes to your skin and body health but not sure where to start or how to?  Schedule a one on one session with meโ€“> ๐Ÿ’Œ

Freely Fit

I have a question for you loves…what has been the highlight of your week?  Write that down and celebrate that achievement.  Oh, and a happy Friday to you ๐Ÿ˜  

One of the most common things that I hear people say that it is so expensive to workout because you have to join a gym.  Well, I hear you and want to, drum roll  ๐Ÿฅ please-set you up for success!  Today I want to share three fitness platforms that provide free workouts that work, are uncomplicated and best of all FREE!  

โ€‹I absolutely love this website and the two hosts, owners, creators of fitness blender Kelly and Daneil.  They offer a ton of free workouts that can be tailored to any specific fitness needs or wants.  They also have programs that you can purchase, that you own for life.  The each come with a pre-designed workout specific for certain days along with a calendar for tracking and seeing your accomplishments throughout the program.  There is also an amazing tribe of supportive people that are there for the same reasons as you.  A great resource that I find myself always going back to as I shift and change my workouts as needed. 

Check out their YouTube Channel for their free videos ๐ŸŽฆ

Popsugar fitness is a fun and uplifting, yet challenging fitness platform that offers so many free workouts.  The main reason that I love PopSugar besides the effectiveness of the workouts that they provide is the host Anna!  She is always there showing up giving her all doing her best, connecting with the realness of working out that comes with, well working out.  There are a variety of workouts to choose from with various fitness experts leading you through the many styles that these experts provide all for FREE! 

Check out their YouTube Channel for their free videos ๐ŸŽฆ

BeFit offers workout videos from all genres that you could think of in the world of fitness.  You are introduced to the many fitness trainers that are inspiring and encouraging you to get up, get moving and keep moving!  There are familiar faces in the world of fitness that you can workout along with and it is all FREE

Check out their YouTube Channel for their free videos ๐ŸŽฆ

So there are my three online FREE ways to workout at home or even in the gym, if you just don’t know where to start with working out.  These are some amazing resources that can help inspire, encourage, start and continue on your path towards wellness and weight-loss.  A balanced approach is required and having a means of providing some fitness to your body is needed.  I hope that these three resources can help in that.

Much Love,Nic

Sometimes we need some help figuring it out when it comes to fitness and ourselves related to that.  Schedule a free one on one session with me and we can work through this together–>๐Ÿ“ง