Fitness Tips for the Holidays!

Fitness Tips for the HOLIDAYS:

  1. Plan Ahead. Make time for your workouts just as you make time for each of your festive gatherings—put it on the calendar. To help ensure that you prioritize those workouts, schedule them in your planner or phone calendar, right alongside work meetings and family gatherings.
  2. Set Realistic Expectations: Let go of perfect. By resetting your expectations for your routine and fitness during the holidays, you can stay active and enjoy all the festivities without feeling overwhelmed. The holidays are hectic, so be proud of yourself for still incorporating exercise and not giving it up altogether.
  3. Try an Online App for busy & travel days: Due to the hustle of the holiday, not sure what workout to do when you’re in your grandma’s basement or have more limited gym time than usual? Don’t let the uncertainty get in your way. Many platforms offer plenty of short yet effective workouts, so you can squeeze in a good workout anytime, anywhere, without having to think too much. Give my Online Membership Site a try! http://Bootoga.com I’ll be with you every step of the way!
  4. Do your gift shopping in workout gear: Anyone who’s been in a mall around the holidays knows that running errands and gift shopping can be workouts in themselves. But if you want to make a formal workout the last errand on your to-do list, hit the stores in your workout gear. Or keep a set of workout clothes and sneakers in your car so you can jump into a workout if the opportunity presents itself.
  5. Sign Up for a Holiday Race: Grab a buddy and sign up for a Holiday 5k to walk or run it. Holiday races are always fun and festive, it may not even feel like a workout because of all the fun you’re having with your friends.
  6. Get enough Sleep and Hydrate: Make sure the busyness of the season doesn’t take you away from the two most important parts of any fitness routine… SLEEP & HYDRATION! Make time for quality sleep and drink some extra water; especially if you know you’ll be attending Holiday parties with some yummy cocktails.
  7. Explore fun ways to get the family moving. Time spent with family over the holidays often involves lots of eats and treats — and maybe less movement than usual. Get the whole family in on some exercise (whether formal or informal) by creating new family traditions that involve moving your body. Go on a family walk to see and enjoy the Christmas lights in your neighborhood. Plan an ice skating family date, a hike or even volunteering somewhere.

    BONUS TIP:
    List your top 2-3 favorite treats during the holidays and commit to having only those.
    We’ve all got our favorites. List them, and stick to them so you can enjoy your favorites without consuming any “accidental” junk food you weren’t planning on.

    Christmas Day isn’t your major concern. It’s all the other days in between that will determine if your holidays are healthful. You may encounter holiday treats randomly at work or at home from a kind neighbor bringing you a home-baked gift, or your festive parties. These situations are more frequent than a binge on a holiday.

These are just a few tips to keep you going and successful on your health and fitness journey through the Holidays!

Have fun and make it enjoyable! Learn something new! Just have fun and get healthy in the meantime!


For more help and success this Holiday season, go to my Online Wellness link http://Bootoga.com and set yourself up to WIN.
#noholidayweightgain

Apple Cider Vinegar does your body good!

The yummy Holidays are coming upon us which means more treats, great food, gatherings, cocktails and more!

Here’s a FEW great benefits of adding Apple Cider Vinegar into your daily diet especially during the Holidays.

As you’re about to discover, no matter what your current health condition happens to be, apple cider vinegar can help you improve your current health. Nearly everyone can benefit from including it in their diet – young or old, healthy or unhealthy.

Detoxification: In today’s world we are constantly exposing ourselves to toxins from the foods we eat and the environment we live in, so this can build up and clog our systems to run less than optimally. That’s why it’s an intelligent decision to add ingredients to your diet that can help you with the process of detoxification. Apple cider vinegar can help. It clears out toxins to help you rid waste material out of the body by targeting the liver and lymphatic system. Additionally, it also helps to stimulate bowel movements, helping with the excretion of waste. Nice bonus side effect! If you ever notice that you are backed up, experiencing constipation, a few doses of apple cider vinegar may help.


pH Balancer: Apple cider vinegar becomes alkaline in the body when consumed. This leads us to another important benefit of using it: to help balance out your pH levels. We live in a world where our diet is heavily focused around the consumption of processed carbs and protein. The lack of consumption of fresh fruits and vegetables often means our pH balance is all jacked up. This can be associated with a wide array of negative consequences including: • High levels of fatigue • Feeling drowsy all the time • Feeling confused or unable to think clearly • Experiencing a shortness of breath • Suffering from ongoing headaches • Experiencing appetite irregularities • Showing signs of jaundice, which indicates your liver is not working as it should • Having an increased heart rate, which could, in some individuals increase your risk factor for a heart attack • Having bad smelling breath (or breath that smells fruity, which indicates that you are moving into a state called ketosis)

Blood Glucose Stabilization: This is a big one. One of the most powerful benefits that apple cider brings to the table is its ability to help regulate your blood glucose levels. Diabetes and pre-diabetes are running rampant in today’s society because we are in the habit of consuming so many processed foods. This sends our blood sugar levels soaring, which then causes the pancreas to work extra hard, trying to pump out enough insulin to control the situation. Over time, your cells can become resistant to this insulin, which leaves you with a condition known as insulin resistance. Consuming apple cider vinegar before any carbohydrate dense meals you eat can help you stabilize blood glucose levels. Research has shown that those who consume apple cider vinegar prior to their meals tend to improve their insulin sensitivity and their body shows a better overall insulin response to ANY carbohydrates they do eat. Just consume one tablespoon of apple cider vinegar about fifteen minutes or half an hour or so before you eat a higher carbohydrate meal to help you avoid blood sugar spikes, energy crashes, and fat storage.

To help with the taste… add it to some warm water (and lemon, if you like) and that will aid in the taste.

This is just SOME of the benefits… there’s so many more. Go get yourself a few bottles of Apple Cider Vinegar and keep me posted on any changes you see!

If you want more health information or healthy recipes, please log onto http://Bootoga.com and join our Online Wellness Academy that gives you access to tons of different workouts, healthy recipes and guided meditations! You will love the community and all that it provides.

For any questions, please email Bootogalifestyle@gmail.com

References:
1. Johnston, Carol S., Cindy M. Kim, and Amanda J. Buller. “Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes.” Diabetes Care 27.1 (2004): 281-282. 2. Kondo, Shino, et al. “Antihypertensive effects of acetic acid and vinegar on spontaneously hypertensive rats.” Bioscience, biotechnology, and biochemistry 65.12 (2001): 2690-2694.

Hip Tip!

Half Pigeon

Sleeping Pigeon

Today’s stretch: Pigeon Pose! Ahhhh…..!!!! 💓

There are numerous advantages to practicing Pigeon Pose.

Physical benefits:

– Opens the hip joint

– Lengthens the hip flexor

– Stretches the thighs, glutes and piriformis muscles

– Extends the groin and psoas

Collateral benefits:

– Helps with urinary disorder

– Stimulates the internal organs

– Increases hip flexibility

– Improves posture, alignment, and overall suppleness

– Lessens or alleviates sciatic pain

– Diminishes lower back pain and stiffness

Emotional benefits:

It is a primal reaction to store stress, trauma, fear and anxiety in the hips.

These bottled up feelings create tight hips.

– Pigeon Pose opens the hips and releases negative feelings and undesirable energy stored in your system.Pigeon Pose (Eka Pada Rajakapotasana) is one of my favorite poses to open hips.

Pigeon Pose can also be helpful in finding relief from sciatic and back pain as well as releasing built up stress, trauma, fear, and anxiety.

🛑Please make sure to practice this pose with correct form. If more information and instruction is needed for this pose, please Email me at Bootogalifestyle@gmail.com.

Have a beautiful stretch! Happy Hips to you!

For more stretches, yoga sessions and more, go to:

http://Bootoga.com

Tips for Staying Present, Declutter your Mind

Tips for Staying Present..

When you wake up, does your mind wander about everything you have to do or what didn’t get done yesterday rather than being present to waking up and taking a few moments to just be?

To move past your overthinking, you must let yourself be entirely okay with ‘what is,’ rather than being concerned about ‘what is not.’ Ignoring how things are in the present and focusing on what you think might happen in the future can cause suffering. No one can control everything that happens to them, but they can control how they respond at the moment. The only way you can change your reality is by staying present and finding solutions to resolve it in the future. It is only in the present moment we can change our reality.

Here are a few tips on staying present and reducing struggle.

Slow all the way down.
Try your best to slow down as much as you can. When you slow down, you practice doing things at a relaxed and calm pace. This will probably not take you much longer than if you do it quickly, but it will help you stay present. Focus on what you are doing enables you to concentrate on the task and reduce the mind clutter.

Fully engage in one undertaking at a time.
Focus on where you are and what you are doing. Don’t let the long list of to-dos get to you; concentrate on completing one task at a time, then move onto the next. This keeps you engaged in the now.

Narrate what you are doing in your mind.
Part of being present is avoiding the “what is not” mind chatter. Do your best to continually change the conversation in your mind by narrating what you are doing.
As you do your day-to-day tasks, say to yourself, “Now I am doing X.”
For example, if you are brushing your teeth, then say: “Now I am brushing my teeth.”
This practice can keep you from drifting away to the future or past, and when you do, just bring yourself back with the narration. You don’t have to do this all day, only when you need to reset your mind to present.

Morning routines can change your entire day.
What you do when you first wake up can determine the tone for your day. Start a new routine and build on it as you perfect one habit at a time. Allow yourself to build momentum. Routine can keep you focused on creating new healthy behaviors.

Morning routines can include some or all of the following:
MEDITATION – spend time focusing inward. This practice can improve your mindfulness and help you find what you need to create more.

Journaling – write down the thoughts that can limit you, then build on them to find what you need to improve. Facing your thoughts on paper can help you resolve and process through them.

Exercising – this can be any way you choose to move your body. A healthier body helps build a healthier mind.

Creating – this can include gratitude lists, an affirmation for the day, poetry, drawing, anything that helps you relax or improves your mood. The more you create positive things, the easier it is for you to do it throughout the day.

Feeling – focusing on HOW YOU WANT to feel is key. Every morning ask yourself, “how do I want to feel today?” and “what can I do to create that feeling?”

This list can be extended; just remember it is your routine, try new things, and find what works best for you. Some or all of these can help you create a solution to your reality at the moment. Being present is the best way forward. My Online Learning to Meditate Course is now ready to help you on your journey to being present. Read below for details.

From my heart to yours… love always,

Jeanette

http://Bootoga.com

Decide What You Want

What do you want? What do you really want? This is an important question to ponder. In order to truly manifest and attract all that you desire in life, you must become clear on your vision of what your greatest life would look like.

Most people don’t know what they want. Either they don’t take the time to get clear about what they truly desire, or they focus on the things they don’t want in life (ex: I don’t want debt).

By focusing on the things you don’t want, you are experiencing negative thoughts and therefore launching negative energy. This results in attracting more of the same negative situations, people, and experiences in your life.

Think about your thoughts. What do you usually think about? Are you complaining about what your life looks like right now? If so, chances are you are using negative language and focusing on the things you don’t want in life.

The key is to become CLEAR about what you DO want. Once you know what you do want and focus your attention on that, you will automatically project positive energy and start to create the life you want.

Here are a few of my steps that I practice when creating what I want in life:

1) Set Your Intentions

2) Let Go and Trust the Process

3) Be in Gratitude of the Now

4) Stay in the “awe” of life

5) Love yourself and others

6) Be present in each moment

7) Know you’re worthy

8) Remember your journey

9) LOVE and be loved

Be unrealistic and DREAM BIG.. The “how” is unimportant, your job is to figure out the “what”.
Know what you want so you know what you don’t want!

From my heart to yours… love always,

Jeanette

http://Bootoga.com

Workout for your Well-being (not just weight loss)

5 ways exercise will make your life better

Make your life even better!
Bootoga.om

You probably don’t need reminding that one of the best things you can do to stay healthy and vibrant (and lose weight, if that’s a goal) is to exercise. But I’ll say it anyway: Science shows that to whatever degree you can add movement to your life—no matter your age, size, shape, or abilities— your health will benefit significantly.
Being active (in whatever amount of time you have) also has many benefits that are not calculated in numbers, for instance, your mood, confidence and thought process changes for the better. I am all too familiar with the numbers obsession of the scale when it comes to exercise. Almost every client I coached seemed to encounter this and regardless of what that number read, they were never truly happy.


It’s a complete mind shift of what we’ve been told to believe…that the  number on the scale = self worth. It’s just NOT true, the scale is only ONE of many health indicators. Once we understand that exercise should be about the WHOLE (mind, body & spirit), then we start to see and feel released and more motivated.


I had a client say “It wasn’t until I tossed out my focus on the numbers that I genuinely started to understand, feel, and appreciate the many benefits of exercise.” She found that staying active (and trying to eat well most of the time) not only keeps her in good shape (and able to keep up with her kids) but equally important, makes her feel powerful, joyful, and more in love with her life.


Here are five ways exercise will make your life better. Let them inspire you to keep moving.

  • It’s a natural mood booster
    Exercise helps alleviate symptoms of stress and depression. Exercising reduces the level of cortisol, a stress hormone, in your body and releases the body’s ‘feel good’ chemicals called endorphins, which enhance your sense of wellbeing.
  • Exercise can redirect your energy in a good way
    Ever have a tough day, you decide to take a break and do a workout, and the minute it’s over you’re like, “Whoa, I needed that!”
    We’ve all been there! Exercise is great at helping to shift your attention from a negative to a positive mindset. It provides a positive distraction that can redirect your energy and make you feel good (thanks to those previously mentioned endorphins). Working out allows you to enjoy a little ‘me time’ in a healthy, productive way.
  • Crushing a tough workout will lift your confidence and self-esteem
    Regardless of the number on the scale, it feels amazing to know that you are taking steps toward leading a healthier lifestyle. Make a point to acknowledge performance-based achievements like improved strength or greater endurance to see how far you’ve come.
  • Fitness fosters social connections
    Exercise creates an opportunity to socialize in safe and healthy ways, and connect with people who have similar interests whether in person or Online. These bonds not only help you stick to your regimen by creating accountability, they often lead to deeply supportive friendships that go well beyond the workout.
  • It might give you superpowers! (For the rest of your day)
    As soon as I start moving my body and breaking a sweat, I automatically feel this release and a wave of calm and empowerment. It’s like I can will my way through anything that comes my way. That mental aspect is so important for me to get through my days.

I hope this helps to motivate you and keep you inspired to keep your head up and focused on your overall well-being for a greater enjoyment of your life!

Join us on Bootoga.com and let’s workout together!

http://Bootoga.com

How to Build Healthy Habits

How to Build Healthy Habits 101
Are you ready?!


When it comes to setting healthy habits (whether on January 1 or any other day of the year), we often go about it the wrong way. We give ourselves two options: go big or go home. Something along the lines of, ‘Starting tomorrow, I’m going to give up all processed food, junk food, caffeine, dairy, and sugar and eat salad 5 times a day.’ Not surprisingly, these expectations are often unrealistic, and set us up for failure. Then we hear all about it from our inner self-critic.


While there’s no right or wrong way to go about changing our behaviors, meaning we all have or have heard of ways to help the process — what worked for your sister-in-law or your best friend won’t necessarily be the best approach for you — there are some strategies that behavioral scientists say can help set us up for success.

Building Healthy Habits 101


Here are some tips, backed by research, to help you form a new habit—and make it stick.

“Stack” your habits


The best way to form a new habit is to tie it to an existing habit, experts say. This means looking for things you routinely do throughout your day and using those existing habits as a “cue” that prompts you to take some type of action.

It’s called habit stacking, and here’s how it works: Most of us have fairly consistent morning (and evening) routines: We wake up, have our coffee or tea, eat breakfast, brush our teeth. So any of those would be a great place to “stack” a new habit. A morning cup of coffee, for example, is a great opportunity to start a one-minute meditation practice. Or, if you want to improve your balance, stand on one foot while you’re brushing your teeth.

The existing behavior — morning coffee, teeth brushing — acts as a prompt, or trigger, to “do this new behavior now.” The goal is to get this “habit stack” hardwired into your brain as a single action (drink coffee + meditate) rather than as a series of individual tasks.

Start small


The thought of initiating a new behavior can loom large in our mind. And, according to B.J. Fogg, Stanford University researcher and author of the book Tiny Habits: The Small Changes that Change Everything, big behavior changes require a high level of motivation that often can’t be sustained. So … think really small. The idea is to make the new behavior so super tiny, so simple, so easy, there really won’t be an excuse (I’m in a rush, I’m distracted, not motivated, have a work deadline) not do it.

An easy way for me to make sure I stay hydrated is to start my day with one big glass of water. I place it on my night stand the evening before, it’s so simple, takes almost no time, and helps start me off on the right foot. It also helps my digestive system ‘move things along,’ which is definitely a great motivator! Then it’s time to enjoy my amazing cup of coffee that my husband makes for me.

Maybe you want to build your upper body strength. Start by committing to two push-ups a day. Even better, tie them to a behavior you’re already doing (see habit stacking, above). For instance, after a trip to the bathroom drop, do two push-ups. (Fogg actually did this himself, and now he has a 40 to 80 push-ups habit a day!)

Or, maybe you want to read more. Think about how that could fit easily into your existing routine. Maybe each night before bed you read a paragraph. You could read more if you wanted to, but the key is to set the bar so low, you can’t help but succeed. According to Fogg, when you learn how to feel good about your successes, no matter how tiny, it changes how you think about yourself. If you think of yourself as “the kind of person who meditates, works out, reads” you’ll find more ways and opportunities to repeat the behavior. That’s what leads to transformation.

Reward yourself (and be creative!)


Some habits (especially less healthy ones) are hard to kick because they immediately trigger the release of neurotransmitters such as dopamine. These “feel-good” chemicals naturally reward your brain and encourage you to keep up the behavior (like going for that extra piece of pie after dinner).

For good habits (exercise, meditation, focused work, healthy eating) the rewards take longer to show up. Though they will eventually stimulate your brain in that same good way, they need a little kick in the pants to get started. Studies have shown, for example, that having a small piece of chocolate post-workout triggers the release of chemicals and neurotransmitters similar to those that you’ll eventually get from the workout itself.

Building in rewards is an important part of habit formation. Your reward should be whatever lights you up – example, a long bubble bath after a tough workout, or maybe you make an exercise date — the reward being time with a friend, plus it helps to keep you both accountable.
A reward makes you feel successful and helps hardwire your brain to remember that feeling, so you’ll practice the behavior again and again.

Try setting SMART goals


The acronym stands for Specific, Measurable, Achievable, Relevant, and Time-bound — like running a particular 5K you’ve marked on your calendar, or losing 10 pounds by a certain date. When your goals are detailed and specific, it’s harder to walk away from them. Revisit these goals every three to six months and adjust as needed.

Don’t forget to Celebrate along the way to keep you on track to achieving your big goal.


From my heart to yours… love always,

http://Bootoga.com

Jeanette

5 Tips for Building a Deep, Lasting Love, with Yourself.

5 Tips for building a Deep, Lasting Love, with yourself.
Happy Self-Love February everyone!


Stop comparing yourself to others:
 
There’s just no point in comparing yourself to anyone else on the planet because there’s only one you. Rather, focus on yourself and your journey. The shift of energy, alone, will help you feel free.

Don’t worry about others’ opinions: 
Don’t worry about what society thinks or expects of you. You can’t make everyone happy, so this is a waste of time and will only slow you down on your journey to being the best you.

Allow yourself to make mistakes: 
Cut yourself some slack! Make mistakes so you can learn and grow from them. Embrace your past. You’re constantly changing and growing from who you once were into who you are today and who you will be one day.

Remember your value doesn’t lie in how your body looks:
 This is fundamental! You are valuable because you are you, not because of your body. So, wear what makes you feel good. If it’s a lot or if it’s a little, wear what makes you feel confident, comfortable, and happy.

Don’t be afraid to let go of toxic people: 
Don’t be afraid to do this. It’s liberating and important, even though it may be painful. Remember: Protect your energy. It’s not rude or wrong to remove yourself from situations or the company of people who are draining you.

This month take some time to show yourself some self LOVE! Deepen the relationship with yourself first and then watch your other relationships grow and flourish. 


From my heart to yours… love always,
Jeanette
http://Bootoga.com
 
LEAD WITH YOUR HEART

My Lessons from having Covid-19

Grateful!

My lessons of having Covid-19:


✅ I am very present to gratitude for my body and my health. I had flu symptoms for about 3 days (I’m on Day 10) then each day after they started to subside. I realized how healthy my body is and that it fights to protect me and keep me well.


✅ I was given this opportunity to rest, sleep, stay in silence, pray, meditate, catch up on some online workshops, catch up on my online wellness academy to-do list, read, snuggle with my pup, cuddle with the hubs (yes, he tested positive also but no symptoms), and be in gratitude for my beautiful home that’s been keeping us safe.


✅ I lost taste and smell and this taught me how we take all of our senses for granted. I have a newfound appreciation for the simplest of smells, tastes, and enjoyments that I have been missing.


✅ I have been praying like never before for the healing and health of my parents and my in-laws as they battle this virus and seeing first hand how this affects our older community at a much deeper level.


✅ As this poem reads below: I’ve been loving my body more just as it is, doing less and seeing the beauty and strength in every imperfection that I now view as a sign of a warrior who has overcome.


All in all… there’s MORE in doing LESS and having time for silence which brings forth a lot of clarity in life.
For this I say Thank you, and I will continue to take care of my vessel in gratitude for all that it has provided.

Many blessings to you all. Stay healthy and stay positive, for this too shall pass.


Lessons from Covid-19… Jeanette

http://Bootoga.com

What do you want it to look like?

http://Bootoga.com

What do you want 2021 to look like?

How about:

  • Lean
  • Strong
  • Healthy
  • Energized
  • Connected
  • Peaceful
  • Simple
  • Clean
  • Easy

Picture December 2021—How it will look. How it will feel.

How did you do it? What is healthy to you? There’s only one way to find out.

It starts now.

Join our 10 DAY “Dig Deep” into the New Year Challenge today! Starts January 18th!

💜 10 Days of: 1 workout video, 1 guided meditation, & 1 Journal Prompt for the day

💜 You can do this Online Challenge in the comfort of your own home

💜 Videos are uploaded every evening for the next day on our Private Facebook Group that you will be invited to!

STARTS JANUARY 18th – JANUARY 27th! ONLY $19!!!

Email Bootogalifestyle@gmail.com to SIGN UP & get all the details!

Invite friends and family to join you and let’s stay healthy in 2021!