No-Neck Blues: The Shocking Trigger That Led to a 100 Pound Weight Loss

No-Neck Blues: The Shocking Trigger That Led to a 100 Pound Weight Loss

“The greatest revolution of our generation is the discovery that human beings, by changing the inner attitudes of their minds, can change the outer aspects of their lives.” ~William James (more…)

Fit Mission: 30 Days to Flexible

Fit Mission: 30 Days to Flexible

“So I said to the gym instructor: ‘Can you teach me to do the splits?’ He said: ‘How flexible are you?’ I said: I can’t make Tuesdays.'” ~Tim Vine

Your Fit Mission: Extend Your Range of Motion in One Month or Less

flexibleYour range of motion refers to how far you can move a joint in any direction.

Increasing your flexibility strengthens your joints, reduces your risk of injury, and enhances your balance.

Stick with us for 10 minutes, and learn how to extend your range of motion quickly and effectively.

Developing a Stretching Routine

Stretching exercises increase your flexibility by working your muscles and tendons, the elastic tissue that connects muscles to bones. Some studies suggest that stretching may also increase your muscle mass and endurance.

1. Warm up. Stretching warm muscles is safer and easier. Do most of your stretching at the end of your workout. If you like to stretch in advance, walk around for a few minutes first.

2. Proceed gradually. Gentle stretching yields faster results than pushing yourself too hard. When you force a stretch, you create scar tissue in your body that limits your mobility. Skip any exercise that causes sudden discomfort. Talk with your doctor if you have any concerns.

3. Vary your approach. Your body needs time to adapt to unfamiliar movements. In some sessions, you may want to hold a stretch for a few minutes or more. Other times, you might repeat a cycle of brief stretches several times. It also helps to learn a wide assortment of exercises that you can draw from on different days.

4. Take your time. When you hold a stretch for a minute or more, you will often notice that your body eventually relaxes into the position. Take advantage of that opportunity to extend a little further.

5. Even things out. It’s common for one side of your body to be more limber than the other. You may also be relatively loose in the shoulders but tight in the legs. Use your routine to correct imbalances.

6. Open your hips. Stiff hips are a trouble spot for many people. Try sitting in cobbler pose. Sit on the floor with the soles of your feet pressed together and lower your knees as far as possible.

7. Loosen up your back. Stretching eases back pain. Sit on the edge of a chair and bend forward. Take turns arching and rounding your back.

Enhancing Your Posture

Your habitual posture also affects your range of motion. Slouching around tends to shorten your tendons and round your shoulders while standing tall can help keep you supple. Rely on exercises and food choices that build up your bones and core muscles.

1. Perform floor exercises. Many stretches can be done while you’re watching TV or staying in a hotel room. How about doing a few squats or lunges?

2. Lift weights. Weight training increases your bone and muscle mass. It’s an ideal way to slow down the bone loss that comes with aging.

3. Take a walk. Carrying your body weight also helps. Buy a pedometer so you can track and increase the number of steps you take each day.

4. Sit less. You’ve probably seen studies about how sitting can interfere with your mental and physical health. Spend more time on your feet. Try out a standing desk or take breaks every half hour at work to stretch and stroll around. When you sit at your desk, hold your back straight and adjust your chair so that your knees and elbows are at right angles.

5. Eat nourishing foods. Calcium and Vitamin D are nutrients essential for strong bones. Low or no fat dairy products supply calcium, while many foods like breakfast cereals are enriched with Vitamin D.

smart girls guide to very sexy summerWin more tennis games or just go about your daily tasks with greater comfort and fewer injuries by extending your range of motion. Releasing muscle tension helps you to look better and age more gracefully.

Want to have a very sexy summer? Check out The Smart Girl’s Guide to a Very Sexy Summer: 227 Super-Simple, Super-Sexy Summer Slimdown Strategies.

The Smart Girl’s Guide to Setting Goals: 5 Power Strategies for a Success Mindset

The Smart Girl’s Guide to Setting Goals: 5 Power Strategies for a Success Mindset

“Successful people maintain a positive focus in life no matter what is going on around them. They stay focused on their past successes rather than their past failures, and on the next action steps they need to take to get them closer to the fulfillment of their goals rather than all the other distractions that life presents to them.” ~Jack Canfield
angie profileA success mindset starts with goal-setting, but it also needs a few other components to be able to weather your days. These include vision, drive, motivation. The usual. But hey, good news!

It’s not all that complicated – and in fact, I’ve got the easiest way you’ve ever heard for getting stuff done. Here we go!

I know this will seem over-simplified to you, but stick with me here. You can baby-step your way to your dreams. Wanna know how? It’s all about setting goals.

The Smart Girl’s Guide to Effective Goal-Setting

Most of us have a vague idea of what we’d like to accomplish, but few have true, concrete goals. A goal is analogous to a target. Without a goal, you’re just drifting along hoping for things to improve. With a goal, you have a definite direction and purpose.

Though we’ve all been told how important targets are, few of us have ever been given specific directions regarding how to formulate an effective goal.

Give your goal these characteristics and you’ll be on your way to success. 

1. Specific. Acquiring a new car isn’t specific. Acquiring a 2015, silver Honda Civic with the navigation package and luggage rack is specific. Be as specific as you need to be, but not more.

  • If your goal is to meet the man of your dreams, does he really have to be over 6 feet tall and have a dimple in his chin? It’s important to have a clear target, but too much specificity limits your options. Stick to the important characteristics.

2. Time-bound. Without a timeline, you might find yourself waiting for a long time because you’ll be unlikely to ever get started. Having an endpoint date creates focus and urgency.

  • An effective endpoint date is no more than 12 weeks into the future. If your goal will take longer than that, break it into smaller goals. Anything beyond 12 weeks will cause your focus to wane. It’s far too easy to procrastinate with goals set too far in the future.

3. Possible. If you don’t believe you can achieve your goal, you won’t pursue it. What would be the point? Start with a goal small enough that you believe it can be done within the timeframe you’ve set.

  •  Do you have the necessary resources and time to reach your goal before the deadline?

4. Measurable. If you can’t measure it, how will you know if you’ve achieved it? How will you know if you’re making progress? Goals that deal with money or bodyweight, for example, are easy to quantify. A goal to take a trip to Hawaii is also easy to measure, because you either did it or you didn’t.

  • Goals that deal with less quantifiable characteristics, such as money, can be a little more challenging. You might have to develop your own measuring scale. Ensure your goal can be measured before you get started.

5. Reviewed regularly. One of the most effective ways to prioritize your goals is to review them at least daily. With so many thoughts and ideas flying around in your head, a daily review of your goals will help them to rise above the noise. Take a few minutes each day to review your goals at least once.

  • *Take enough time to re-write, read, and visualize your goals.

After you’ve created your goal, make a list of actions that will lead to attaining it. Too many of us spend too much time in our head to be successful. Things only change when new actions are taking place. Start at the end and work your way back to the present. What step could you take today toward reaching your goal?

When you’ve completed all of the steps, your goal should be a reality – whether that’s a goal of losing 100 pounds or one of starting a new project or phase in your life. 

Goals are the key to reliable achievement. Ask your successful and unsuccessful friends about their goals compared to their results in life. Those with goals regularly outperform those without. If you don’t have any goals, hurry up and make a few! If your life isn’t fulfilling, a few goals can make the difference.

One of the biggest goals I’ve managed to hit so far is losing more than 100 pounds, which I chronicled in my book Project Blissful. Continuing with my efforts to take the message to the masses, I’ve released the next edition in the Project Blissful series

smart girls guide to very sexy summerThis one’s called 227 Super-Simple, Super-Sexy Summer SlimDown Strategies: The Smart Girl’s Guide to a Very Sexy Summer, and it’s an inspirational guide designed to help you take control of your weight before this summer and to help you become the sexiest, healthiest possible version of yourself.

This one is also a toolkit that contains everything you’ll need to identify your issues and begin to resolve them, one baby step at a time.

before and after angie1

Ready to transform your mind, body and your life? This book will help you get started.

This book offers you:

  • Practical and easy ways to start dropping weight, right now.
  • Comprehensive routines that teach you to make small daily choices that will transform your life.
  • An insight into finding your personal weight loss inspiration.
  • Tips for finding and embracing your personal motivation to lose weight.
  • Proven techniques to propel yourself out of the unsatisfying prison of being miserable and overweight.
  • Expert workout tips that will work for anyone, regardless of fitness level.
  • Self-care advice that will help to improve your self-confidence and perception of yourself.
  • Ideas for getting through common summertime weight loss blocks.
  • Tips for creating and enforcing personal and food-related boundaries.
  • Advice for loving yourself and truly accepting yourself so that you can naturally become your physical best.
  • An understanding of how your perception creates your reality and how to manipulate the universal laws to your advantage when it comes to weight loss.
  • And much more is available in this all-inclusive ebook/toolkit – visit the full listing on Amazon.com’s site for details. 

This book is exactly what you’ve been looking for if you’re at a point in your life where you know you’re ready to get and stay healthy, but you’re not exactly sure where to start. It offers powerful and simple secrets, tricks and baby steps that will help take your life from not-so-great to over the moon.

What are you waiting for? Download this life-changing guide today and take the first step to becoming the sexiest possible version of yourself.  

5 Super-Simple Ways to Stay in Shape Without Exercise Equipment

5 Super-Simple Ways to Stay in Shape Without Exercise Equipment

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” ~Buddha

You know that your health is important, and that daily exercise can cut your risk of disease while dramatically increasing your energy. But how do you fit a workout into your busy schedule?

Are you too tired after a hard day of work to take advantage of a gym membership, or is your budget not able to accommodate the monthly charges? Thankfully, it’s possible to stay fit without missing a beat of your busy lifestyle.

What, you think I’m just some dumb blogger who doesn’t know what she’s talking about? NOPE. Not around here, y’all – this is the real deal. Here’s ME, on the left and ME on the right. Yeah. Let THAT soak in for a minute. 😉

Wanna know how I did this? Click the photo to be taken to your free download at Amazon.com!

Wanna know how I did this? Click the photo to be taken to the book on Amazon.com!

Feeling overwhelmed with your own weight loss efforts (or lack thereof)? Don’t – because you don’t have to – I already did it for you and figured out the whole deal – so instead, check out my book Project Blissful in which I detail how I went from a very unhealthy and unhappy size 24 to a much happier and healthier size 6. – and just FYI – while the book costs less than $3, I promise there’s nothing in it that requires you to buy a bunch of stuff  – but there is every single secret that I used and learned while I lost more than 100 pounds, as you can see in the photo here. 

Anyway, back to the topic at hand.

Who needs expensive, cumbersome exercise equipment or the daily commute to the gym, when you can get valuable, heart-pumping exercise almost anywhere?

Try these easy tips to get and stay fit around your home or workplace:

1. Take a walk. Walking is one of the most accessible forms of exercise. You can incorporate more steps into your day by simply walking around the block during lunchtime or taking the stairs instead of the elevator. Even if you exercise regularly at a gym, walking can supplement your routine for more energy and a leaner body.

Consider purchasing a pedometer that counts your steps. Wear it all day, and write down the number of steps you’ve taken at the end of the day. Each week, set a daily goal of steps and increase that goal each week. You’ll be surprised how your mind finds ways to get more steps into your daily routine.

2. Practice breathing exercises. As often as possible, focus on your breathing.

  • Learning to relax and slow down your breathing will do wonders for your physical and mental health. You’ll handle stress better and meet the challenges of your life with more effective responses when you learn to relax under pressure by focusing on your breathing.
  • You can focus on your breathing anywhere. When you’re stuck at a red light, use the time to relax, instead of getting frustrated at the delay. In between activities or duties at work, take a breathing break. And, when you start to feel stressed, take just a few seconds to breathe deeply and refocus on solutions.
  • Close your eyes (if you’re not driving, of course), and slowly inhale through your nose. Then exhale slowly through your mouth, pause, and repeat a few times. Place your hand on your stomach, covering your belly button. If you’re breathing correctly, your hand will slowly rise and fall.

3. Drink lots of water and eat nutritiously. Drink as much water as possible to keep your body well hydrated and functioning at peak efficiency. Think of the food you put into your body as fuel for your life, and choose to fuel your body with high-energy foods that keep you fit.

  • Eat as many fresh fruits and vegetables as possible. Fill your dinner plate with vegetables and a smaller portion of meat and carbohydrates. Eat fruits for an energy-producing alternative to candy bars or other sugary snacks. 

4. Exercise intentionally for at least 10 minutes per day. You can exercise anywhere, without using special equipment. Examples of exercises you can do without a gym membership or expensive equipment are push-ups, skipping rope, stretches, and crunches. In as little as 10 minutes a day, you’ll notice a huge difference in how you look and feel.

5. Get plenty of rest. The amount of rest each person needs varies. The important thing is that you make it a priority to get to bed early enough that your body gets adequate rest. If you feel groggy every morning, consider going to bed earlier or finding a way to get in a short 15 to 30 minute power nap during the afternoon.

When you put these tips into practice, starting today, you’ll experience a greater sense of vitality and self-confidence. With these simple techniques, the only thing that stands between you and the new fit you is action!

 

 

Free eBooks for the Body, Mind & Soul: Happy Weekend!

Free eBooks for the Body, Mind & Soul: Happy Weekend!

Heads up, beautiful people! The next book in the Project Blissful series is now available on Amazon.com’s Kindle store, and today and tomorrow ONLY, you can get it totally free.  (more…)

Win at Weight Loss: 7 Self-Control Secrets (With Slideshow)

Win at Weight Loss: 7 Self-Control Secrets (With Slideshow)

Wanna win at weight loss? Here: 7 Tips to Increase Self-Control

Losing excess weight and keeping it off is a difficult, but necessary, task. According to the Centers for Disease Control and Prevention (CDC), over 69% of American adults are overweight. Being overweight can lead to many dangerous health conditions, such as high blood pressure, stroke, cancer, and heart disease.

Despite the risks, most of us have a hard time resisting the temptation of high calorie foods and other unhealthy lifestyle choices. The good news is that there are several ways to boost your willpower so that you can successfully lose those unwanted pounds!

Try these strategies to increase your self-control and successfully lose weight:

1. Get plenty of rest. Resisting the urge to cheat on your diet takes energy. You’re more likely to give in to temptation when you’re tired. Make preparations to get a restful night’s sleep and take frequent breaks during the day to boost your willpower.

2. Identify cravings and make healthy substitutions. Cravings can be irresistible and derail the most determined dieters. The next time you crave a specific food, satisfy the craving with a healthy substitute.

  • Fresh fruit and vegetables are great alternatives when you’re craving calorie-heavy, crunchy chips.
  • Try adding cinnamon to make foods taste sweeter without adding excess sugar.
  • Other spices such as garlic, oregano, and basil can add flavor to foods without adding salt.
  • Try broiling or pan searing some of your foods in place of frying them. You’ll still get a crunchy outer layer without the use of oil.

3. Focus on one area of improvement at a time. Our ability to exercise control is like a muscle. It can be built up, as well as exhausted.

  • If you want to lose weight and quit smoking, you might deplete your reserve of will power if you try to make both of these major changes at the same time.

4. Practice moderation. You can more easily strengthen your self-control if you take a moderate approach to dieting and exercise. Achieve success at weight loss by allowing yourself little indulgences from time to time.

5. Celebrate your success. We have more willpower when we have a clear goal that we’re working towards and feel as though our effort will be recognized or rewarded.

  • Divide your overall weight loss goal into several smaller chunks and celebrate as you reach each level.

projectblissfulwitharrows

  • Choose a reward that isn’t tied to eating, such as buying a new outfit or going to see a new movie with a loved one.

6. Share your battle with a friend that will keep you on track. It’s easier to maintain your self-control and stay focused on achieving your weight loss goal when you have a friend to cheer you on and help you stay motivated.

7. Use affirmations and positive visualization. Regularly visualize yourself at the size you wish to be. Use self-talk and verbal statements that affirm your ability to control yourself.

Having the discipline to lose weight and keep it off can be very difficult. This is especially true since high calorie foods and other temptations are so readily available. Practicing these strategies can help you to increase your willpower and self-control so you can strengthen your health and win the battle for your waistline!

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