Recommended Products

fitness fitness products Jan 13, 2021

Here are the products I recommend. Coming soon blog posts, pictures and more. Right now click on the links beside them for more information.

This article contains affiliate links. For more information head on over to my privacy policy.

I just wanted to get this post up ASAP as I keep getting asked.

OCuSOFT Products I highly recommend

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An Entrepreneur Who Loves Her 9-5

fitness kathie Jan 04, 2021

Unlike most budding entrepreneurs, my goal is NOT to leave my “9-5”

This month I have worked at @Ocusoft for 8 years. I was hired as the Corporate Wellness Director. They have a gym for their employees and I run that gym. 

BUT….the gym is closed due to COVID and there is no talk of reopening anytime soon. 

OCuSOFT is a full line ophthalmic pharmaceutical company. They provide everything an eye doctor needs, including dry eye products. Need something like this?? I can send you in the right direction….I have connections.

I was hired by the owner of the company to be her trainer in 2012. I trained her for about 6 months when she asked if I wanted a tour of her business.

During that tour, my eyes were opened to the scope of the business she owned. She was so down to earth and the magnitude of this business she and her husband built is beyond measure. Click Here to Visit our Website!

I am so blessed to have this job!! And I love it with all my...

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Best Time of Day to Exercise

fitness Dec 28, 2020

The very best time of day to exercise is first thing in the morning. If you love sleep, wait, hear me out!

I love to sleep myself. I'd rather be looking at the back of my eyelids than my alarm clock at 4:45 am. But I pull it off regularly and you can too.

Here are 3 reasons why early morning exercise is best for you:

  1. Studies show that our brains function better when we get up and move our bodies first thing in the morning. It awakens our body and refreshes the mind after a good night's sleep.
  2. Studies also show that our lymphatic system cleanses better when we move first thing in the morning. This relates to number 1 but it means that we clear out stagnate things that otherwise stay stuck in our lymphatic system causing problems in the body. This also improves our immune system!
  3. It's a great way to start your day and you sleep better at night. Because you are moving your body first thing in the morning you are helping yourself wake up and thereby creating an awake period during the...
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6 Causes of Brain Fog and What You Can Do About It!

Brain fog is a prevalent factor in today's world.

Here are 6 known causes for it and how you can treat it.

Once you identify the cause you can begin to come up with a solution. Let me give you a hint, exercise and sleep help tremendously. I can help you with this.

Hormonal changes can and does trigger brain fog. I have had many of my clients suffer from brain fog. Levels of the hormones progesterone and estrogen increase during pregnancy. This change can affect memory and cause short-term cognitive impairment. Similarly, a drop in estrogen level during menopause can cause forgetfulness, poor concentration, and cloudy thinking.

2. Lack of quality Poor sleep quality can interfere with how well your brain functions. Aim for 8 to 9 hours of sleep per night. Sleeping too little can lead to poor concentration and cloudy thought. Need some tips for quality sleep?

Chronic stress can increase blood pressure, weaken the immune system, and trigger depression. It can also cause mental fatigue....

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15 Uses for Immunity Essential Oil

essential oils fitness Nov 30, 2020

Be sure to shop with Revive for the best prices and the same high-quality product as the other guys which are multi-level marketers. Click Here to shop on Amazon. (this is an affliate link, a small portion of your purchase goes to me to help me provide content like this, at no extra cost to you.)

  1. First Aid: Add a drop to a teaspoon of coconut oil and apply to open wounds and cuts. This will speed up recovery and discourage infections.

  2. Sore throat relief: Add a drop to a cup of warm water. Gargle 2-3 times using this mixture.

  3. Air Purifier: Diffuse 3-5 drops in different corners of the house to purify the air.

  4. Eliminate odors: In a spray bottle, mix 12 drops of Immunity Boost with 100ML of water. Spray in stuffy corners of the house or in places that smell musty.

  5. Household cleaner: Add 12-15 drops to a bucket of water and use this to clean surfaces, floors, stovetops, etc.

  6. Chest rub: Mix 1-2 drops with a tablespoon of coconut oil. Rub on chest, back, throat, and...

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Prevent Cortisol Release Like This

Cortisol can be released into the body and can cause a number of things to become abnormal. Here are just 3 of the things that PREVENT cortisol release:

1. Meditation. If fight or flight causes cortisol release then we need to combat that cause with something that relaxes us. Meditation can do just that. When you meditate you combat those stressors by relaxing into the moment and being present to the present which spills over into your day.

2. Strength train. Add strength training to your regimen to combat hormonal imbalance. The best type of strength training you can do is tough enough that it leaves you feeling challenged or 70% of your one-rep max Each muscle group needs about 12 sets per week for a great enough challenge to prevent cortisol overload! And yes, you can do this at home with little to no weight.

3. High-Intensity Interval Training HIIT. As opposed to slow and steady-state cardio which actually activates cortisol release, introduce HIIT or High-Intensity Interval...

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Cortisol is Not Your Friend - Here's Why!

 Cortisol can be released into the body and can cause a number of things to become abnormal. Here are just 3 of the things that cause cortisol release:

  1. Fight or flight response. This response was given to our caveman ancestors and passed down to us through our DNA. It served its purpose in order to get us to respond to an immediate crisis, like having a lion chase us so we would run. In today's day and time, we trigger our fight or flight response all the time. It can get triggered in traffic, an argument with a co-worker, listening to others talk about the news or politics, even reading social media. Too much cortisol released into our system can cause weight gain. Cortisol loves to party with fat cells and that party takes place in the spot you hold the most fat.
  2. Hormonal imbalance. Cortisol tends to be released in large quantities due to menopause or hormonal imbalances in the body like a thyroid imbalance. My friend wrote an awesome book called Thyroid First Aid Kit....
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The Easy Way to Build Habits

This article contains affiliate links. For more information head on over to my privacy policy.

Sacrifice short term conveniences for long-term gains. Unknown

Most people, myself included, build habits backwards. They start with the goal (which is correct) then go all out trying to achieve the goal.

Take for example building abdominal muscles - they go all out doing crunches or abdominal exercises they found online. But give up all too soon, especially when they don't see results.

*Spoiler alert - you can do abdominal exercises all day long but if you do not do something about the fat on top of the muscle you will never see results.

Or take, for example, weight loss. They decide they want to quit eating junk food and throw it all out. But they start getting headaches and feel tired all day. This is a result of going through withdrawal from certain foods.

However, this is backwards. So let's re-frame it. Everything is mindset ya know!

Take it one day at a time, Take it slow and...

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Why Music Helps When it Comes to Exercise

I'll never forget taking aerobic instructor training back in 2000. I cannot dance for anything!

I got stuck at the front of the room with all these mirrors and they would say grapevine right and I'd go left.

Embarrassing I know but imagine if I had given up. I hung in there and today teaching fitness is my passion! 20+ years later.

But, did you know that music helps your exercise? It is actually the beats per minute on the song can and will affect the intensity.

I learned this during instructor training. And yes it helps tremendously. Want some motivation for your next workout? Create a playlist with fast beats.

Check out this playlist I made for my seniors on Spotify. https://tinyurl.com/y5c3yv4g

It includes my favorites from Water Aerobics and Silver Sneakers and brings back so many memories! Hope to see you there! 

Learn more about fitness and mindset! Join us here: 

 

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13 Tips To Improve Your Strength Training

Let's talk about Strength Training today. These 13 tips apply to everyone but I want to focus on those of us who are 40, 50, 60, 70+. You got this!
 
1. Do a light cardio warm-up before strength training to help prevent injury and post-workout soreness.
 
2. Proper form is more important than the number of reps; use a mirror to check your form. This is what mirrors are for in the gym, not for vanity purposes!
 
3. If you want to see results faster, do at least three strength-training sessions per week.
 
4. Save time and burn more calories by doing supersets, working opposing muscle groups back-to-back, and moving quickly from one exercise to the next without resting. This is also called circuit training.
 
5. Don't just lift dumbbells. Explore all types of equipment including resistance bands, kettlebells, stability balls, medicine balls, and barbells, as well as moves that require no equipment at all like push-ups and free squats. These are...
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