Health determines wellness, and wellness determines health. 🙏⠀
It’s interesting to learn all the variables that make up wellness. If you don’t take everything as a whole, you may not get where you want to be. 🌍⠀
Health is physical; and it is mental. Treat your body like a temple, but don’t forget to include all the component parts, including mental health. 🕍⠀
After all, a temple is nothing without the minds inside. 💭⠀
@susanniebergallfitness comin at you with the *real* secret to burning fat! Save this post & tag a friend who NEEDS to see this!
💥THE SECRET TO BURNING FAT💥
🐶You know, there is a lot of chatter out there from companies who want you to believe that there are short cuts to losing fat. And who doesn’t want a short cut, right?
🦁The problem with that is there are no short cuts. None. Zero. All of the detoxes, the teas, the wraps, the “fat burners” won’t do a thing for you. They are just a waste of your money. And overly restricting calories isn’t sustainable for the long haul.
🐥So,instead of looking for the shortcut, look at what habits you can instill that will last you a life time. It is a long game after all:
🍇 Create a calorie deficit. Contrary to what you think, you don’t need to be in a big deficit to lose fat. Track what you are eating and drinking and be consistent
🐚Consuming protein at every meal can be a game changer. 20-40 grams is a great place to start. Having protein at every meal alongside veggies and fruit is a winning combo
🦆Strength train and add in some cardio you love. Hours and hours on the elliptical may burn some calories, but it also may burn your muscle as well. Shift your focus to strength training and add in some cardio that you love and you will burn calories AND build muscle
🦄Oh, and don’t forget to smile. Life is too short to not smile😀
@gwendianne and I are gearing up to spend March being #obsessedwithselflove 💓
Tomorrow we will be going LIVE on our Facebook page at 8pm central/5pm AKST to talk about what that means to us and how you can improve your own self-talk (link in bio). We have a group kicking off March 5 and it will be all about loving what ya got while working for what ya want. 💃🏼 If you’re ready to boost your confidence and transform your body, mind, LIFE... join us!! ♥️👯♀️xo #sweathappynightcap
2 322 hours ago
Ok I want to get real and raw here guys. Like deep into the abyss of body positivity and ED.
I remember very clearly hating my body growing up. Like not wanting to go to school at 10 years old because my jeans made me look and feel fat. .
I remember being told to "suck in my gut," by someone I love. Meant in a way that could have only come from not understanding the implications of saying such a thing to growing girl.
I remember pleading with my mom to move away so that I didn't have to deal with stress of another day with my peers.
I remember binging and purging because I thought it would make me finally fit in.
And it did to a point. But not internally.
All those trials. All those trials were (and are today) man made. They were magazine's, music network, Hollywood influences that made being a preteen/teenage girl feel like a frog amongst princesses.
It took me a long time to figure out how to eat properly; to fuel my body; to eat without eating my emotions. And it's something I feel like I still struggle with, but now I'm AWARE. .
I am aware that eating or drinking to drown the anguish of a situation is futile. It won't make the feelings go away. .
I also know that "cheating" on my health or nutrition goals isn't the end of the world. And that if someone judges me for it, it's part of
their own problems.
I "cheated" yesterday on my goals.
In fact I "cheat" every week. Because if I don't, I know that it could drive me into a new food obsession. .
So I just want to tell you, if you know something isn't right for you, if something isn't challenging you in a GOOD way, but a dark way Then adjust. Talk to someone if you need to. Talk to me, your best friend, a counselor. .
Your life isn't all or nothing. It's never black and white. It's always 80/20 in my books and if you know something is wrong then it's time to address it.
60 POUNDS GONE FOREVER!!! Product of the product.... Dec i was sick and didn't make to gym, jan i went about 4 times total, February i went 1 time so far . Its NOT about how much time you put into Physical fitness but what you feed your body, 80% NUTRITION and this is the results of very little physical activity. I STAND BEHIND HERBALIFE NUTRITION 100% . Results will show. Non scale victory 🙆♀️ .. Pics dont lie..... if your ready to start your health journey inbox me for more info & personalized meal plan... Or visit my website Goherbalife.com/pattymelt/en-us .... #fitmom#down60pounds#HEALTHCOACH#HEALTHYMINDSET
0 143 hours ago
Here are some affirmations for you.
“I will make my vision so clear that my fears become irrelevant”
“I have the courage to follow my heart and pursue my passion”
“I am so worth it and I will stay strong”
“I will be consistent, even when it looks bleak. It will all fall into place”.
Declare it today!!! There is power in spoken words, use it to your advantage. Never speak ill about yourself or your dreams.
Speak positivity into your life, stay focused and work to achieve it.
Wishing you a fabulous week ❤
So simple. So pure. So healthy. So plant based at its best! So good for me!
1 254 hours ago
Sundays are my "rest days" from working out but rest these days looks a whole lot different than it used to.😜 Rest days used to mean exactly that...rest! They meant sleeping in, staying in my pjs all day (oh wait I still do that😀), taking my sweet time eating breakfast (throw in completing at least 1 suduko puzzle at the same time... oh how I miss those) and drinking my coffee 🔥 AND in one sitting. Basically doing what I want when I want. Then we had kids.😂 Now it is basically the opposite of all the above BUT I couldn't imagine life without them.💙 Now rest days mean I get up a little later, instead of 5 maybe 6-630am, and from that point forward it is all a juggling act and absolute chaos but subtract my workout from the day and that=rest😀. In saying that, I still take time for me even if it means I have all 3 kiddos in tow.
So today like every Sunday I spent a good 30 minutes stretching after another week of intense workouts and muscle soreness. Lil man was awake for the beginning but out cold by the end and the other 2 were napping.🙌 I have to say I love my "me time" but even having my kiddos taking part still allows me to take the time to look after ME. It's a win win.
As much as I wish self care consisted of regular spa visits(a girl can dream😜), massages, and retail therapy🙆, the truth is ➡ self care can be quite simple and doesn't have to cost a thing. #priorities#healthiswealth
80 Day Obsession -Stretch & Release ✅
1 284 hours ago
Anyone else reach for carbs when they don’t feel great? 🙋♀️ My headache was making me nauseous and so I reached for a bagel instead of something “healthy.” No regrets. I feel better (after taking medicine & drinking lots of water too).. and I know this day isn’t going to ruin the progress I’ve made or my future results. This is LIFE - sometimes you just roll with the punches. ••link in bio if you’re ready to live that NoRegretsLife too••
Dreams are great. They’re perfect. You can tweak them any which way you need to better suit your current lifestyle, but they don’t have to simply be a product of your mind— dreams are even better when they are materialized! Look at your dreams. Look at those who might have accomplished a part of them— how did they do it? By imitating others, you won’t get too far; but by learning from their successes and mistakes, you’ll be utilizing the wisdom that they worked to attain. We all need to make our own errors, and we all need to gain vital experience, but dreams can be more than that. When dreams become plans, you’re taking control of your reality. What will you make come true?
Woahhh guys... our #pomegranate prayers have been answered! 🎉🎉
✔all the Pom goodness!
Pomegranates are loaded with Vit C, Vit K, potassium, folate, protein & fiber (eat those seeds up too!) 😋😋
#funfact - did you know that pomegranate seeds are called Arils? 🤓🤓
I followed this video myself and got all the Arils out with a sharp knife & a bit of care (may have also watched the video 15x ...heheh 😁😁) #woohoo
🌟Have an AWESOME Week!!🌟
Thanks @ugly_by_nature 💙💙
Every time I look at my husband I am reminded that if it is meant to be, it will be. And the BEST THINGS are meant to be 💜 I can let go of focusing on what I can’t control. ✨ & instead I can focus on letting it be and enjoying the moment I am in. I appreciate you babe! #letitbe
3 656 hours ago
Speckled sunshine across Sapa's paddies. 📷: @gorkestra
Not feeling great today? That’s fine don’t worry 😉
Figure out your needs, forgive yourself for the mistakes of last week + move forward YOU GOT THIS 💪
Check my Instagram stories where I just posted my struggles with mood + tips to help YOU if you’re having a tough time
Clarify for yourself what you actually need, could it be:
✔️a few early nights
✔️calling up an old friend you haven’t spoke to in a while ✔️organizing your work if it’s becoming overwhelming
Moods are always up + down. Every day won’t be great and that’s okay 👌
I’m not going to lie to y’all... a lot of the time I feel a lot of pressure to maintain this “strong kick ass cancer thriver” image with all my friends and family, and it’s very draining at times.
No one asked me to maintain this facade, but early on I learned that it was easier to fall apart by myself than to watch those around me fall apart because I’m falling apart.
But I’m going to be very open and vulnerable for a second here. Having cancer and trying to live a full life is very draining, mentally and physically. There are times I feel like absolute trash. There are days where I feel like this isn’t fair. I’ve never gotten to be healthy in my adult life, and it frustrates me. It’s frustrating to be pushing so hard and wanting to change your situation so badly but really having no control over it. It’s frustrating to see people who are healthy and full of potential and opportunities not use them because they don’t realize how blessed they are.
I do have times where I feel like I handle this disease very well. Where I “thrive” and “kick ass.” But I also have days like today where I feel incredibly worn down and at my wits end.
All I know is this: I have two dates, on either side of a dash. I have to make the most out of that dash while I still can. •
Everyone is so focused on changing the external world in hopes it will solve their inner strife.
People struggle with their body image and blame magazines.
People lose sight of the present moment and blame it on technology.
People gain weight and over eat and dig into the unhealthy foods and blame the fast food industry.
People have low self esteem and blame the models and celebrities.
People don’t go to the gym or workout or move their body and claim time is the problem.
The examples could continue for days but the point is that no one is as in control of your life as you are. In fact, You have the power to literally change your life at any given moment and choose a new story.
The problem rarely lies outside of us. And even though external things will challenge us, they don’t dictate how we react.
If you succumb to the outside world being what determines your quality of life then things will not ever change for you because, I hate to break it to you, and I don’t necessarily love this, but the world is always going to have bad things, bad ideas, bad people, bad whatever, BUT with that also comes a WHOLE LOT MORE GOOD!
Focus on what you want to find more of and it will amplify in your life.
Imagine a world where EVERYONE consciously chose to focus more on the POSITIVES rather than the negatives. A world where people PRIORITIZE themselves and their happiness and inner peace. A world where people LOVE to spend time on their growth and mindset and inner work.
Wouldn’t that be frikkin AMAZING!? It could only lead to MORE positives in the external world.
Often times the external darkness we face is a reflection of inner wounds that need our love and attention.
Heal your inner world and watch the outer world begin to heal too. ❤️,
Build More than Just a Body.
P.S. I held a training for some of my VIP clients on Shining the Light on Challenges and Struggles to discover What is Holding you Back so you can move through that resistance. If you want me to send you a recording, I am more than happy to do so as a gift. Message me and let me know you’d like it so I can personally send it to you no obligation ❤️
It's Self-love Sunday again!
Today's self love action: do something for the pure enjoyment.
I went out to breakfast with my man because we enjoy the walk and it's nice to not have to clean anything up.
What did you do for pure enjoyment today?
I beat her up.
Mentally, physically, and emotionally.
I told her she was ugly and fat and that her cellulite & stretch marks were wrong and disgusting.
I told her she could never be super successful because she wasn’t smart enough or confident enough.
I told her she would always be poor and in debt with student loans and that she might as well get used to it.
It’s a viscous cycle where we DESTROY our minds and our bodies because we don’t know how to change it.
I FOUGHT for my current mindset.
I tell myself I’m beautiful WITH the stretch marks and cellulite and because of that I’ve lost 50 pounds.
I tell myself that I AM successful and I’ve built a 6-figure business helping other women do the same because I found ways to build my confidence.
I tell myself I am RICH because I know what it takes to be wealthy and because of that I’ve paid off all of my student loans and left my full-time job because I could.
I’ve changed my MINDSET!
And when you change your MINDSET, ANYTHING is possible!!!! So I’ve created the ***Mindset Shift BOOTCAMP*** Apply here (limited to 5 women): bit.ly/mindsetshiftbootcamp
We’ll tackle your mindset around dieting (and we will NOT be dieting!)... around fitness (moving 30 minutes a day that’s it!)....
around finances (setting you up with a budget for you to be in control)....
around relationships (understanding yourself and others)...
around priorities and goals (setting YOUR vision for YOUR life!) And so much more!!!! Ps. You’ll be getting one-on-one coaching with me for 4 weeks and by the end you will feel more in control, more confident, and less stressed!🙌🏼 Don’t think about it... your current mindset wants you to doubt yourself....your future positive mindset knows you need to do this NOW!
7 347 hours ago
Learning to love ourselves is part of the better health journey that I need to get much better at. If we cannot love ourselves why do we expect others might? I love this quote by Rumi “Your task is not to seek for love, but merely to seek & find all the barriers within yourself that you have built against it.” ❤️💜💙💛💚🧡🙏 #metoo#lovemylife
LOVE this quote from the book “Healology”, it’s so true for almost everyone I know! Think I may still be in ‘protect’ mode... and sometime reverting to solve mode 🤣 Looking forward to acceptance! Read on my friends...
“Generally it appears the case that, when faced with all life's problems, the baby, he wants to cry about everything, the child wants to question everything, the teenager wants to rebel against everything, the young adult wants to solve everything, the middle-aged adult wants to protect everything, and the elder wants to accept everything.” ❤️
While I’m not just a huge bread person, there is something ridiculously satisfying about a breadstick to round out a delicious pasta meal, or dipped straight into rich tomato sauce. I think we can all agree we could use a good breadstick recipe in our back pocket for times such as this.
Introducing PESTO PARMESAN BREADSTICKS!! OMG!!!!!
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You're going to come across people in your life who will say all the right words at all the right times. But in the end, it's always their actions you should judge them by. It's actions, not words, that matter❤️! Credit: @chrisanorton16
107 40641:17 PM Feb 10, 2018
🙌🙌🙌 to this short post by @susanniebergallfitness. Stop making excuses for not having time to workout. Everyone has 10 mins. Try this workout at home if you’re limited on time today!
💥DON’T HAVE TIME TO WORK OUT?💥
🐵We all are so busy these days. Long hours at work, kids with schedules, errands to run. When I worked at the school, I used to think the grocery store (and others) were only open on the weekends because that was the only time I could go 😂
🐧Getting a workout in after a long day can be tough. Especially with the laundry list of things you have to do. But here’s the thing-it’s going to get overwhelming if you think you *have* to go to the gym and be there for an hour to get a good workout in. I would be overwhelmed with that too.
🐴You really do have time to workout. You might not have time to get in the car and go to the gym, do a workout, and drive home. That I get. That I understand.
🐿But you do have 10 minutes. We all have 10 minutes. It’s amazing what you can do in 10 minutes. -
🐈I want you to try this: Set the clock for 10 minutes, and do as many rounds as possible of:
✅Squats x 8
✅Push Ups x 8 (Can elevate your hands)
✅Lunges x 8/leg (forward or reverse)
🐪You will not only get your heart rate up, but you will start building strength. You see, you don’t have to do those long workouts in order to move forward. Try starting with 10 minutes. Maybe the next time you can try 15 minutes, and go from there. -
🐅Just start. Because we all have 10 minutes. Lets go crush this.👊🏻
8 12875:13 PM Feb 1, 2018
Are you this flexible?💫
50 101811:06 PM Feb 6, 2018
✈️i’m off to DC this morning ✈️ couldn’t get on my flight without a warm bowl of chocolatey #proats duh and topped it with a mini snickers bc still going thru my vday candy stash 😅 Can’t wait to spend the long weekend with my friend and relaxing and eating good food hopefully 🙌🏻 Wishing all you guys a wonderful weekend as well ❤️
starting #toasttuesday RYE-t! 😉 two swirled rye toasts, one topped with cottage cheese and bloobs, the other with my new obsession BROWNIE BATTER HUMMUS! legit can’t describe how obsessed I am, already like more than halfway through the container and i’ve had it for like 2 days. If you’ve been too scared to try it, doesn’t taste like hummus at all but more like a light fluffy chocolate spread 😍 highly recommend! Now who’s ready to grind on this busy tuesday 🙋🏽♀️
#Repost@kellygreenyoga on this amazing tutorial 👍🏽💫
Phew 😅 I got it all in! I could go on forever about this but I only get a minute! Here’s a tutorial for today’s pose into Funky Forearm Stand. Hope it helps! #happyhumpday
8 39611:24 PM Feb 8, 2018
Growing stronger both physically and mentally is the wave in 2018 !!! 🌊🌊🌊Reconnect with old friends, build stronger relationships. Build a stronger you.
HAPPY SUNDAY! I’ve been kind of in a rut mentally, and although I felt like I wasn’t missing out on anything, something inside me just felt.. empty. So.. I’ve been making more of an effort to see friends I haven’t seen in a while. ⠀⠀⠀⠀⠀⠀
I’m so used to feeling a lil antisocial *can anyone relate 👀* that it became the norm, which is okay! Some people aren’t the type to go out all the time or hang out all the time. I always feel like I’m so busy to socialize at times, but it’s all about prioritizing. ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀
If you have important people in your life, let them know you appreciate them. Make time out of your day to see them. Stepping out of your usual routine may leave your heart more full than it ever was.⠀⠀⠀⠀⠀⠀
Try deeeeez on your next leg day:⠀⠀⠀⠀⠀⠀
° step ups: if you’re not so great at balancing, you can opt for dumbbells instead! My left leg is noticeably more weak, and incorporating unilateral exercises really helps to even out strength on both sides. 4x10 each leg⠀⠀⠀⠀⠀⠀
° sumo squat & deadlift: this will literally burn you OUT. Increase weight after each set. Kettlebell or a single dumbbell will work. 4x8-10. As weight increases, reach at least 8 reps.⠀⠀⠀⠀⠀⠀
36 2373:04 PM Feb 11, 2018
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