Wellness Wednesday - Rise and Shine, It's Cardio Time!

Ok ladies! It's time to get busy! Even though it's winter, we can always make time for a little cardio! I must admit that I have a love/hate relationship with cardio! I hate the burn, shortness of breath, and the sweat pouring down my face! But I love the energy it gives me and how it leaves me feeling accomplished!

Try to do some cardio at least 3-4 days a week. Cardio is anything that will get your heart rate up!  Cardio can help us live better, have happier lives, and is very important to our health! 

Here's why:

• It's one way to burn calories and help you lose weight all over your body
• It makes your heart strong so that it doesn't have to work as hard to pump blood
• It increases your lung capacity
• It helps reduce risk of heart attack, high cholesterol, high blood pressure, and diabetes
• It makes you feel good :-)
• It helps you sleep better
• It helps reduce stress

A few ways to incorporate cardio into our life:

At the Gym: Zumba, Cycling, Swimming, Treadmill, Elliptical, Kick Boxing, Aerobics or Boot Camp. Take a class, go with a friend or ride solo. But do at least 30 minutes of one of these and you will feel like a new person! I love 24 hour fitness, its worth every penny! They have a kids club and lots of classes. I go to cycling class on Sundays, and do cardio and weights on Tuesdays and Wednesdays. If anyone wants to join me one evening let me know ;-)

At Home: Jogging in Place, Jumping Jacks, Jump Rope, Jump Squats, Burpees, High Knee Lifts, and Butt Kicks. Trust me, do 2 sets of each for 30 seconds in your living room and you will break a sweat!!

Outdoors: Running, Walking, Power Walking (there is a difference!) Biking, Skating, or Skiing (Weather permitting). Running, to me, is the best form of cardio because it not only moves every single part of your body, but it tones everything as well. Start first walking, then graduate to running. Once the weather is nicer, the air gets fresher and outdoor workouts become the best! 

Choose what works best for you and your lifestyle. Put in your Cardio time!!!

For more Wellness Topics, Click HERE!

This post is courtesy of Mocha Tiffany.

Wellness - Be BRAVE!

Good Morning Mochas! Happy Wednesday!

This week's Wellness Wednesday will channel our bravery! 

In addition to being bold, we must be brave! Being brave means doing something we are afraid to do. Similar to being bold, but truly enduring something that we thought would be painful or excruciating. Being brave means being a risk taker, courageous, fearless, and vulnerable all at the same time. 

What's that one thing you've been wanting to do, but you've been afraid to do it? Admit that you are afraid, make a goal and plan the steps to go through it even though you are afraid. Make the decision and do it! You will be brave for doing whatever it is that "you" choose to do!

Who is the bravest person you know? Who is that one person who you look up to and say, "wow," how do they do it? Or, how did they do that? I truly believe our children are the bravest little people. They go through this world everyday learning new things, suffering through life's many challenges and facing what's fearful to them every second of the day. They step out and try new things, they express themselves not caring what people think, and they lovingly give themselves whole heartedly! That is bravery! But, what is bravery to you? Recognizing what someone else has done and their experience can give us the strength we need to overcome a fear and be brave.

What are you no longer afraid of? What is something that you've done and said, "I did it!" And then said, "That wasn't so bad!" People forget mundane acts like moving to another state, getting married, or even having children!! How about telling the truth, speaking up, or just being yourself?

Lets take stock of our past acts of bravery and make it part of who we are. Then it will be easier to face something we thought would be intimidating. 

Conquer your fears and have fun doing it! Be brave and live your life well.

"Don't be afraid to be AMAZING!" ~Andy Offutt Irwin.

Xoxo

This post is courtesy of Mocha Tiffany K.

Click HERE for more Wellness Topics!

Wellness - Healthy Mind

It is very important to keep your mind healthy, in addition to your body, to sustain a healthy life.

How do you create a healthy mind? Meditation, mantras, affirmations, positive thoughts, reading, praying, and focusing our mind are all ways to keep it healthy. Keep negativity far away and not give it any energy, by focusing on positive thoughts or affirmations. Sayings in which you can repeat to yourself in the mornings and in the evenings, when you are most at peace. 

As women, we don't encourage ourselves enough on a daily basis. Build your own confidence, uplift yourself, don't look for gratification from others, make yourself happy!

Say these powerful affirmations until you feel what they say. It will improve your quality of life!

I am vibrant, healthy, and full of energy.

My beauty is radiant.

I am a calm and patient parent.

Today I will relish the small things.

Today I will make my home beautiful.

I choose to eat healthful foods today.

I can remain effortlessly in the present moment.

My creativity is inspiring.

I can get through any situation with grace.

No matter what happens today, I will cultivate inner peace.

I love and approve of myself.

I trust in myself to make the right decisions.

All is well.

Here is a link to find more affirmations: http://www.prolificliving.com/100-positive-affirmations/

Choose a different affirmation each day or repeat the same one until it resides in you. Let it be your constant reminder of your thoughts for the day. Light a candle, slow down, give yourself this time to organize your thoughts. 

Have a beautiful day! We will have a beautiful day! 

This post is courtesy of Mocha Tiffany

Wellness - Red Wine is Good For You!

DRINKING A GLASS OF RED WINE IS THE SAME AS GETTING AN HOUR OF EXERCISE, SAYS NEW STUDY AND OUR WILDEST DREAMS....

Dear red wine drinkers: I have wonderful news. A new study says that drinking a glass of wine can equate to an hour of exercise. I repeat: Drinking a glass of freaking merlot could be just as good for you as an hour of working out at the gym. Feel free to commence rejoicing at this time. 

The researchers responsible for the glorious study — which was published in Journal of Physiology in May — discovered that resveratrol, a “natural compound” found in certain fruits, nuts, and (you guessed it) red wine, could actually “enhance exercise training and performance.” But there’s more. Jason Dyck, the principal investigator for the study, tells Science Daily that resveratrol can also offer the same benefits working out does: 

“I think resveratrol could help patient populations who want to exercise but are physically incapable. Resveratrol could mimic exercise for them or improve the benefits of the modest amount of exercise that they can do.” 

(Applauds.) 

The only bad news? Not-red wines don’t count (sorry, Chardonnay-lovers), and it only works with one glass — so chugging a bottle a week doesn’t equate to four to six gym sessions. But don’t let those little, itty bitty downsides take away from the bigger picture here. 

So if this is true, what are all of the other benefits only sweet, sweet wine, red or otherwise, can provide? We’re all aware that wine is one of the healthier choices you can make when consuming alcohol, but just how healthy is it? 

According to Leah Kaufman, a registered dietitian, wine is the “most calorie friendly” alcoholic beverages, adding up to only 100 calories in a typical five-ounce glass. Kaufman mentions that wine also contains antioxidants and can help prevent heart disease, as well as lower bad cholesterol and the formation of blood clots. Another bonus? Apparently red wine acts as a mouthwash because the flavan-3-ols in it can reduce “bad bacteria” found in your mouth. I’ll just give all of the Olivia Popes out there another moment to continue rejoicing: 

Other than the fact that red wine still qualifies as an alcoholic beverage, which isn’t exactly the greatest thing you can put into your body, it’s still good to know that indulging in a little red vino can do more than just make your teeth blue. An hour’s worth of cardio more. Cheers to that! 

Thank You Michele G. for this wonderful article on Facebook!! I love that red wine has some health benefits!! Great reminder for the upcoming holiday season! Which also explains that sudden spark of energy we sometimes get after a glass or two for sex!! (another great way to burn calories btw) ;-)

Have a great day!  

This post is courtesy of Mocha Tiffany

http://www.bustle.com/articles/41340-drinking-a-glass-of-red-wine-is-the-same-as-getting-an-hour-of-exercise-says

Wellness - Fall Fitness Goals

It's Fall, the beginning of a new season and its time for our Fall Fitness Check-in!!! 

Your homework was to start calendaring your workouts or fitness activities...lets hear it! 
We will be inspired and happy to hear from anyone who is willing to share what they do or have started doing to keep fit, exercise, and stay active!!! Your words may have a positive effect on some one else! 

So ladies, lets spill some fitness tea ;-) What have you done? What's on your calendar?? 

I'll start with a few, you are free to share a couple or just as much, up to YOU!

Tiffany's Fall Fitness:
1. Morning Yoga & Mediation
2. Gym Cardio & Weights on Mondays & Tuesdays 
3. Zumba Class on Saturdays!!! 
4. Dance stretches with Erin :-/ (She forces me!)
5. Walking around the mall (J/K!) hey that can be a workout too!
6. Apple Picking!
7. Wood-Ridge 5k on October 12th!

This post is Courtesy of Tiffany K.

Wellness - Anti-Bullying

 

 

This week at my school is Anti-Bully week. I'm sure each school has a time that they discuss and re-enforce no bullying to the students. It's great to know our kids are learning the signs of bullying in school and what to do if they see a friend being bullied. Unfortunately, most of the time it's not a kid being bullied, it's an adult! Adults do bully each other and sometimes don't even know it! Adult bullying does exist...maybe not like the direct form that is seen by and explained to our children, but in subtle ways that can be displayed as disrespectful. I thought that I would share some information about anti-bullying from the adult point of view, as part of our mental wellness and health.

Women are most of the time the worst type of bullies to each other or in other words "catty!" I'm going to flip this around so that we understand as women to not intimidate or upset each other, but to encourage and uplift one another! 

Here are some examples of ways women treat each other: 

1. You may have that one infamous girlfriend that "always" has something negative to say about somebody else

2. She gives you a backhanded compliment...you'll know if you have to say "hummm what did she mean by that again?" What might at first sound like a compliment but could/should really be taken as an insult when considered in its entirety.

3. She throws shade by saying something non-directly about you in public that may cause an offense to you. 

4. She gossips about other people to you! What's that saying???! Be careful what you say to her because if she's talking about someone else's business to you, then she might definitely tell someone else your business.

5. She is unsupportive or critical of everything you do. That's not a good friend!

6. In the work place, some women are threatened by your work performance, your beauty, how you dress, how you carry yourself, or how great you get along with others. It's called jealousy! She is everywhere!!!

7. She point blank pressures or tells you to do something you don't feel comfortable doing.

8. Laughing or criticizing another women's appearance, children, or lifestyle, belittling someone or making them feel less than.

9. Just being rude, cutting off someone when they speak or not genuinely listening.

With all this said, I love being a Mocha Mom and being constantly supported by a fabulous group of women!!! It's just a small reminder to treat others the way you would want to be treated!

In the words of Alicia Keys' new song: "We Are Here"

We are here...

We are here for all of us

We are here for all of us

That's why we are here, why we are here

We are here...

Check out her video and listen to the lyrics...

http://youtu.be/HrKmDgk8Edg

This post courtesy of Tiffany K.

Wellness - Meditation

Can you think about the last time you sat still? When was the last time you meditated? Do you remember the last time you did both? Sat still and meditated? 

Meditation has always been helpful for me with my patience and positive energy as a mother and a wife. During stressful times or the anxiety of beginning something new, some of us pray for strength, clarity, and wisdom. Meditation is a form of prayer. But just like prayer, should we only pray when we need something? Or should we pray everyday? This is meditation. 

Take the time daily to sit still in the mornings and at night to meditate, think positive thoughts so that you feel happy and refreshed, clear your mind so that you are able to focus and be alert during the day, and find your balance so that you are always in control emotionally, physically, and mentally. You are confident in yourself, at peace with the world, accepting the things that you cannot change, relaxed and calm in every enjoyable moment that presents itself to you! 

Be still....and meditate.......
 
Check out this video on YouTube:

http://youtu.be/ZwIiV1StWow

Post Courtesy of Mocha Tiffany

Wellness - What's your Motivation

What's your Motivation??

Are you motivated to workout? Does your family motivate you? Does your job demand that you be active? Does what you see on tv or read in books or magazines motivate you to look better or take better care of yourself? Do you have an event coming up that you want to get in shape for?? (Hint, Hint!!! Our holiday party is exactly 6 weeks away!!! What are you wearing?!) 

In the fitness world, this is called "Extrinsic Motivation." The extrinsically motivated exerciser is in it for the rewards. The excitement of what's ahead. The positive feeling you look forward to once you achieve that goal. We workout to reap the benefits of loosing weight, feeling fit, preventing heart disease, to tone our muscles, and to look and feel sexy! Some people workout to get in shape for a marathon, get a better job, or for social reasons. Something outside motivates us to get in shape. A friend, a dress, a pair of jeans, vacation, or an event. 

Other people workout for the pure fun of it. Children provide the best example of whats called "Intrinsic Motivation." They hop, skip, jump and run around the room simply for the fun of it. Intrinsic motivation helps adults adhere to their fitness programs. They exercise for the sheer joy of pumping blood into their heart and muscles, and circulating mood-enhancing endorphins, those "happiness hormones."

Both are perfect motivators to workout! But you must recognize the type of fitness motivator you are and challenge yourself, set goals for yourself, and be aware of what it takes for you to make exercise a regular habit. I am a little bit of both! I have the intrinsic motivation to workout to stay healthy just because, but I also LOVE a great reason to workout and look my best!!

If you need a "reason" to start working out, keep working out, or to elevate your workout, go in your closet or search online for that outfit you plan to wear to the holiday party and get at it!!!

Post Courtesy of Mocha Tiffany