10 Tips for Healthy Eating during the Holidays

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Plate Power
10 tips for healthy eating during the HOLIDAYS

1. Choose good carbs, not no carbs (carbs are your friend). Whole grains are your best bet, choose complex carbohydrates vs the sugary ones at a holiday party.

2. Pay attention to intaking enough protein. Most people don’t intake enough protein regularly and usually less during the holidays. Protein helps curb hunger, and helps you maintain a healthy weight. Fish, poultry, nuts, and beans are the best choices.

3. Choose foods with healthy fats, limit foods high in saturated fat, and avoid foods with trans fat. Plant oils, nuts, and fish are the healthiest sources.

4. Choose a fiber-filled diet, rich in whole grains, vegetables, and fruits to keep you “regular” during the holidays.

5. Eat more vegetables and fruits before you go to a party. This helps fill you up! Go for color and variety—dark green, yellow, orange, and red.

6. Enjoy your Holiday parties, don’t feel guilty about indulging but also remember how certain foods make you feel. Make conscious choices that are best for you.

7. Water UP during this season. Skip the sugary drinks, and go easy on the milk and juice they put in holiday concoctions.   

8. Eating less salt is good for everyone’s health. Choose more fresh foods and fewer processed foods….Enjoy cooking a healthy home cooked meal for your family to enjoy. There are so many great healthy holiday recipes out there.. try them out!

9. Moderate drinking — Choose your alcohol intake wisely.. there are TONS of calories in what we choose to drink. Stay away from sugary drinks and mixes. Go for fresh ingredients for a healthier waistline.

10. A daily multivitamin is a great nutrition insurance policy. Some extra vitamin D may add an extra health boost. Stay up on your vitamins and minerals during this season to protect your immunity.

HAPPY, HEALTHY HOLIDAYS TO ALL!

For more tips or a customized eating plan, visit http://Bootoga.com

5 Simple Home Workout Tips!

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5 Simple Home Workout Tips!

  1. Set up your “workout” space with inspiration and your basic equipment. You don’t need the fancy machines… grab dumbbells, a mat, resistance bands. Some extras can be a stability ball, yoga blocks, Kettlebells. This is all simple equipment that will get the job done and stores easily in your home.  
  2. Plan & block out time for your home workouts just like you would any other gym class. Set up the days and times you will you be working out, the type of workout you’ll be performing and what equipment is needed.
  3. Be sure to get SLEEP! This is so important for every level of health! Want to lose weight, gain muscle or just feel healthier? SLEEP is essential.
  4. Stay motivated & consistent.. subscribe to a fitness membership site to keep you going (Hint…http://Bootoga.com), find an accountability partner, vary up your fitness regimen.
  5. Identify your “Why” so you can be clear of your goals, intentions and priorities. This will help you stay committed to your workouts.

These are just a few tips to keep you going and successful on your health and home workout fitness journey! Home workouts are amazing… mix them up with outside nature walks, gym workouts and watch your body transform.

I have been home this week due to helping my dog get back to health and my home workouts have been fantastic and keeping me going even if I can’t make it to the gym.

I am extending my Bootoga Birthday Bundle offer until the end of October for you to take advantage of and stay fit and healthy these last 3 months of 2022!

Here is what is include:

  • Bomb Body Challenge
  • 21 Day Yoga and Meditation Program
  • 21 Day Bootoga and Meditation Program

ALL FOR ONLY $49!!!! CLICK LINK BELOW TO GET YOUR FITNESS BUNDLE!

My Birthday Bundle

Have fun and make it enjoyable!

Learn something new with me & have fun while getting healthy in the meantime!

Are You Mentally Fit?

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We know how to train and eat our way to peak physical fitness; but how can we elevate our mental game? Master these three skills to get your mind in its best shape ever.

1) Fine-tune your Emotional Intelligence.
The skill of emotional intelligence is simply the ability to recognize your feelings and understand how you’re responding to them, and do it without judging yourself. It’s time to stop hustling your emotions away, instead see them as data to help you learn about yourself and grow. Get granular about your feelings, meaning go beyond the basic “angry” or “sad” .. what is the underlying cause of that emotion.

2) Tap into your Vulnerability.
What many see as a weakness is actually a superpower. One of the most courageous choices you can make is to be vulnerable. It’s the courage to be authentic, to be true, the courage to say what you need to say, to ask for help, and strive for excellence instead of perfection.


3) Rev up your Resilience.
Resilience keeps you going, but not by toughing it out or flipping off the emotion switch. When the going gets tough, you find ways to recalibrate and thrive…that’s resilience. Resilience can be learned, especially when you see setbacks as opportunities for growth. Choosing to view things as “challenges” rather than problems can keep your focus on solving vs wallowing. Get curious…ask yourself how today’s setback can help you do better tomorrow.

True fitness is when we are fit in mind, body and soul. We cannot neglect “working out” our most important asset…  our mind.
Mental fitness is crucial for peace and health in our bodies. Finish your year mentally strong and courageous!

For learning more about meditation and finding your peace… go to:

https://bootoga.com/product/learning-to-meditate/

Learning To Meditate

Happiest of New Years… Let’s welcome 2022!

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Cheers to beautiful endings and amazing new beginnings!


What a year…

Every day we are blessed with an opportunity to start fresh, make changes, and welcome new beginnings! The New Year feels extra special for many because it marks the closing of a chapter in their lives. This is when we reflect on the past year and start making intentions for the following year. We often hope that the year ahead will be better.

I want to help you with this by sharing an annual end-of-year ritual.
In this ritual, you write two letters of forgiveness and gratitude. The first letter of forgiveness will help you clear your mind and release all before creating all. The second letter of appreciation enables you to open your mind to good things to come.

Letter of forgiveness. Clear your heart and mind.
Start your ritual off by cleansing your heart with forgiveness. Clear your mind of any negative emotions that have weighed you down over the last year, and forgive yourself and others before you move forward. Take a few minutes in a quiet place to write down your thoughts on what you want to release. Sit down with a piece of paper and pen, take a few breaths, relax, and start writing everything that needs to get OUT. Release any negative feelings of anger, fear, shame, or sadness onto that paper. This is not to look back but to cleanse. If you don’t know what to write, try completing the following:
I forgive myself for:
I forgive others for:
Forgiveness will allow you to cleanse your heart from negative emotions. When you are finished, flush, or burn the letter as a symbolic way to release all of those negative feelings from your heart and mind. When you let go of things that no longer serve you and simplify, you’ll open space for new and great things to come into your life.

Letter of gratitude with your 2022 intentions
This is the fun part. First, write a letter celebrating your accomplished 2021 and then a letter for what you desire & accomplished for a prosperous 2022. This technique is called scripting. It is done by writing a letter in the past tense as it has already been done. Start with gratitude for what you have and what you welcome. Focus on feeling words to enhance your intentions. Being grateful provides you with the opportunity to be thankful for the lessons you’ve learned over the last year and welcome the new and exciting possibilities that await you in the future.
In your letter, thank yourself for living, loving, and laughing. Congratulate yourself for living the best life you could in 2021 and what you can imagine for 2022. Applaud yourself for loving who you became. Laugh at yourself for the lessons you learned that became your biggest blessings. Most of all, admire yourself for the courage it took to let go of what did not serve you and pursue what you deserve.

Have a wonderful finish to your 2021 and an AMAZING 2022! I can’t wait to hear of all your accomplishments, lessons of opportunity in love, health, wealth and true joy!

From my heart to yours… love always,

Jeanette

http://Bootoga.com

5 Ways to Stay Healthy Over the Holiday Season

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The holidays have a way of throwing off our routines into an already-packed schedule. Here are a few ways to preserve your health during this stressful season.


1️⃣Stay active
Time is at a premium during the hectic weeks leading up to the holidays, but this is not the time to compromise on self-care. Make it a priority to incorporate movement and exercise into your holiday schedule. One strategy is to break activities into smaller time intervals – perhaps two 20-minute walks or workouts – instead of one 40-minute session.

2️⃣Simplify to ease stress
Many of our holiday gatherings will look different this year due to the coronavirus. Make the situation into an opportunity to plan and participate in fewer, smaller and simpler festivities. By simplifying, your family can concentrate on the meaning of the holidays while easing the stress of the season.

3️⃣Focus on the celebrations, not the food
Instead of creating an event that centers on a feast, plan a gathering that includes games, crafts or music. By changing the focus of the event, you are less likely to overeat. When you take the time to focus on real connections and genuine conversations with friends and loved ones, the need to load up on holiday indulgences becomes less important. Of course, you can still enjoy your holiday favorites but when you do partake, fill your plate with colorful veggies and yummy protein and stick to your TOP two holiday treats, meaning, don’t taste the whole goodie table. 🙂

4️⃣Hydrate, Hydrate, Hydrate
Up to 70% of the body is water, so it’s easy to understand why staying hydrated is vital for cells, organs, brain and muscles to function properly. Dehydration not only hurts physical health, it also leads to poor concentration, headaches and a negative mood. By drinking water (still, carbonated or fruit-infused) at every opportunity throughout the day, you keep your body and mind operating at peak efficiency during this busy time of year.

5️⃣Get your rest
Even though your schedule may be packed, stay on track with your sleeping hours. Maintain any evening routines that help you wind down from your day.

I hope these 5 tips help ensure you start the new year with your good health intact. If more guidance is needed, or you want to step it up a notch, feel free to reach out to me at Bootogalifestyle@gmail.com or join me on http://Bootoga.com.

HAPPY HEALTHY HOLIDAYS EVERYONE!


From my heart to yours… love always,

Jeanette

Fitness Tips for the Holidays!

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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!

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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!

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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

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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

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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

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