MOTIVATION AND FIT TIPS FOR BEGINNERS

Good morning :)  It's currently 9:20 in the morning and I'm sitting at my favorite coffee shop thinking about YOU GUYS! sweet of me huh ;)

But really. I get a lot of emails from amazing girls and lots of my girl friends telling me that they're unhappy with the way they look and I can tell it burdens their confidence.

WE ALL DESERVE TO FEEL CONFIDENT!!

If you are unhappy with the way you look or feel or feel like you have lost control of your body IT'S OKAY. Just take a moment to realize that you're in a position that ONLY YOU have the ability to change. And darling you can change it SO QUICKLY. I think most people think that it's going to take month to make a difference. It will take only a few days to feel different, about 2 weeks to see a difference. Your body wants to change! 

You deserve to be happy!!

And this isn't some ridiculous boot camp series that' going to make the difference (of course that would help haha) it's small changes. BABY STEPS. 

We all need to take baby steps so that we can accomplish things and not feel overwhelmed. Try going out today and walking a hill near your house up and down for 20 minutes (BOOTY BLASTER).

Get your favorite music on and walk on the board walk or see if you can jump rope for 8 minutes. It may not feel like a lot but if it's more than what you've been doing then it IS AN IMPROVEMENT and therefore it is a positive change and a step forward. 

If we kill ourselves from the get go then thats when we get that feeling of defeat and give up. Start creating some kind of routine that you could see yourself doing for the next 50 years, not the next 5 days.

IF YOU WOULDN'T DO IT FOR THE NEXT 50 YEARS DON'T DO IT FOR THE NEXT 5 DAYS.

Meaning don't start becoming more fit by telling yourself that you're going to start running 8 miles a day. You already know you're not going to run 8 miles everyday so as soon as you miss that, you feel like you've lost.

If you like to have a few drinks don't tell yourself you're not drinking for the next 2 months. This is called RESTRICTIONand in the end it doesn't work. Tell yourself you can have one cocktail a week or glass of wine or whatever so that you give yourself a few little rules but nothing aggressive.

So the question from here is still, "So how do I start?"

If I were talking to myself at 18 years old when I personally was 20 pounds overweight, coming off a horrible roller coaster of being fit, quitting sports and gaining weight, suppressing my appetite until I was sick to be skinny, then gaining it all back again PLUS MORE...I would say START HERE:

You Might Also Like My Quick Tips On:

+ Stop drinking Cows Milk (Have almond, hazelnut or coconut milk instead)

+ Stop Eating Cottage Cheese, Cows Cheese (shredded, string, crumbled whatever).

+ Stop Drinking Soda (Have a fresh juice!)

+Stop ordering coffees at Starbucks filled with sugar and sweeteners and syrups (I used to get a caramel frapp like everyday of my life. Instead get a latte with coconut milk, dirty chai latte or a matcha green tea latte with coconut milk and use RAW sugar).

+ Stop Eating after 8pm (If a craving hits, have almond milk with AMAZING GRASS CHOCOLATE GREENS powder from Whole Foods). 

+ Stop Eating French Fries Covered in cheese and MASSIVE CALIFORNIA BURRITOS. Just stop haha

+ Stop eating simple carbs (simple carbs are white anything basically. So white potatoes, white rice, white bread, white flour which is used in pastries and cakes and cookies).

+Start replacing all of those things with COMPLEX CARBS! Complex carbs are good for you and give you energy. This is things like sweet potatoes, whole grain sprouted bread, whole grain rice, whole grain pasta, quinoa, couscous, fruit)

+ Start eating lots of fresh fruit for breakfast

+ Start drinking 3 liters of water a day

+ Start walking to the gym and going on the elliptical for 30 minutes 4 times a week.

These were some personal changes I made when I first began my journey to being healthier. It took some self control (like when i'd go to a friends house and they would be having spaghetti and bread with olive oil for dinner - because who doesn't love free food, especially when it's good ol' pasta haha) But I would kindly decline and just have a huge bowl of salad filled with nutrients. Now look at me! I effing love salads haha. 

Sometimes I didn't want to go to the gym but I knew I would like the feeling once I left. Half the time I would stay longer once I started sweating and before I knew it people at school were telling me that I looked like I had lost weight and I felt in control again. 

If you have any personal questions or want me to set you up with a meal plan or fitness plan EMAIL ME! I would love to help you :)

Chelseyrose.health@gmail.com

xoxo CR

HOW TO MAKE YOUR HANGOVER YOUR BITCH

Sundays are AKA a lot of things. No bra and pants day, fun day, cheat day, cleaning day, and sometimes it’s the, i’m fu**Ing hungover and i’m not moving day. With a side of no guilt.

But we still want to enjoy our Sundays so even though we have to pay for that Saturday night a little bit, we’d rather not spend all day doing it. 

These are the things you want to eat and drink the day after a night out to get back to 100, real quick.

Eggs: These are incredible toxin destroyers. They have a lot of “cysteine” which is an amino acid that can break down toxins that your body has yet to. They also have a lot of B Vitamins which have been found to reduce hangover symptoms. 

Coconut Water: When we drink, our entire body (including our brain) is sucked dry. (gross) So after a night of drinking we need to be thinking WATER. WATER. WATER. Coconut water refuels you with hydration and electrolytes, sports drinks also have electrolytes but they also have a lot of artificial colors and ingredients so just reach for the better option.

Ginger: Ginger needs to be your new BFF. It helps with digestion the morning after drinking, eases bloating, indigestions and nausea. After you get a little food in your stomach take a small shot of ginger. if the flavor itself makes you want to vomit just go get some ginger pills and take 2 pills every hour with water.

Tomato Juice: VIRGIN PEOPLE!! I know a drink when your dying sounds like the best option but its just numbing you, the hangover is inevitable. BUT it’s a good idea to get a virgin mary because your body it too busy metabolizing the booze to produce an adequate amount of glucose. Glucose is the primary energy source for your brain so if you’re running low then you’re going to be feeling irritable and pissy. Get some sugah in ya.

Bananas: We know these for packing a lot of potassium. POTASSIUM (or lack there of) has been linked to high blood pressure and weak, shaky muscles. When you drink, your body pulls water from your cells which is why you urinate a lot when you first start drinking. A lot of things get flushed out of you including potassium. 1 banana can get those levels right back to normal and help get you stable.

Now go have a girls night or get some cocktails with your boyfriend so you can try these tips tomorrow ;)

CARB TIMING: BEST TIMES TO EAT CARBS FOR WEIGHT LOSS

So after a lot of research looking into all the reasons why it’s bad to eat carbs right before bed, I found that it actually ISN’T as big of an issue as people make it seem.

There are reasons why eating A LOT of carbs right before bed isn’t a good idea but it’s not absolutely necessary to completely cut them out. Eating a ton of carbs right before you pass out for the night isn’t recommended because carbs give you energy, which you don’t need a lot of in order to dream for a few hours. Also, when you eat right before bed you may not get a GOOD nights sleep because your digestive system is so busy breaking down a large meal.

But the bigger issue is that most people eat TOO MANY carbs at night and the WRONG KIND so it’s just easier to cut them out all together and replace them with proteins and veggies. It’s also easier on your stomach when it comes to the digestion process. 

• As far as eating in general... you want to avoid processed foods and simple carbs. 
• As far as eating before bed... you want to have a light meal.
• So as far as eating carbs before bed........ you want to keep it light and you want to enjoy COMPLEX carbs.

Simple carbs = Basically anything white. White bread, white rice, white sugar, white pasta, white potatoes....

Complex Carbs = Multi grain/seed/whole grain bread, brown rice, quinoa, lentils, whole grain pasta, sweet potatoes...

Personally, I can’t sit at home and make pasta and tell myself i’m only going to have a 1/2 cup so I just don’t make it. I stick to the proteins and veggies because I like knowing that I’ll wake up with a flat stomach after a good night of sleep and I can have carbs in the morning and have all day to burn it off, BUT, to each is own.

So this made me curious about when the best time to eat carbs really is, and why! 

I came to find that we want to be consuming our carbs when we have high levels of insulin.

Our insulin levels are high when our glucose storage is depleted. So for example, when we first wake up our glucose is depleted because our bodies used it all night long to run our basic survival needs. MEANING, it’s a good time for carbs!!

When we eat carbs during times that we have high insulin, our muscles act like sponges and slowly take in all the energy and nutrients from the carbs.

Now say we were to eat carbs right before bed, if our muscles are already stocked up then the insulin will just turn the carbs into fat and store them somewhere.

So can you think of two other times that you might have high insulin levels and can get away with enjoying the hell out of some carbs?!!

BOOM. Yes. Before and after a workout.

It’s a good idea to have them before a workout because while you’re working out you are burning through all of your glucose storages. By having some complex carbs in your system, your body will have more to work with and will allow you to power through a workout without feeling dizzy.

After a workout, you are SPENT. You used up some to ALL of your energy and your muscles are ready to be fed. A few carbs here won’t be anything but helpful to you!

So for those of you who love their carbs and just can’t seem to find a way to make them love you back...try this :) 

My Examples: (I like to do cardio on an empty stomach first thing in the morning so on some days, my Wake up meal also acts as my post workout meal.

Wake up: 1 piece multi grain toast with 2 egg whites, basil , sun dried tomatoes and avocado.

If I go back that day to work out again whether its weights, a class, or more running, I make sure to have my pre workout snack

Pre Workout Snack: 1/2 cup oatmeal with granola and almond milk

Post Workout Snack: 1/2 cup black beans, steamed broccoli and flax seed chips.

Visit chelseyrosehealth.com if you would like to purchase one of my meal plans OR email me at chelseyrose.health@gmail.com if you would like to talk about working together to set you up with your very own personalized 4-12 week meal plan and fitness guide :) 

HOW TO AVOID FOOD CRAVINGS - GUEST POST (HOLLIE BROWNLIE)

Here are some of my tips for how to decrease the likelihood of getting hit with a food craving. As the saying goes, 'prevention is better than cure', so be intentional and plan ahead to stop you from getting a craving in the first place.

It's much harder to fight off a craving once it's already hit!

• Eat every three hours, so you don't get ridiculously ravenous and want to eat everything in sight.

• Drink heaps of water (thirst is often mistaken for hunger)

• Limit contact with people who are hinders to healthy eating.

Or, instead of perhaps eating out with them, suggest doing something else, such as a walk, seeing a movie or having them over for a meal where you can plan a healthy spread.

• Avoid environments which trigger unhealthy eating.

Most people have emotional relationships and habits which involve eating certain foods at certain places. 

For example, at the movies it might be a tradition to eat popcorn and lollies. If you are serious about shaping up for a particular event, then do something other than go to the movies if you really can't do that without eating junk food. 

Another environment which commonly triggers unhealthy eating is being home in the late afternoon or evening. Learn to be one step ahead of your body, and plan your appointments or workouts for this time to avoid being home during this 'danger zone'.

• Avoid being around unhealthy food when tired.

Studies have shown that when you are tired you are more likely to eat without thinking and have less self-control to avoid tempting looking foods. Tiredness is part of the reason why you can easily eat a healthy breakfast and morning tea, and then struggle more and more as the day goes on, ending up reaching for the less healthy foods.

• Do everything possible to be happy and to reduce feelings of stress and anxiety. 

These emotions cause you to crave the feel-good, calming, pleasurable hormones that get released when you eat sugar. This is why when you've feeling upset or stressed-out, you crave ice-cream and chocolate!

• Follow a meal-plan to eliminate poor food choices.

If you fail to plan, you plan to fail! I like to do a meal plan when my weekly organic vegetable delivery arrives. I plan all my dinners for the next seven nights, always making sure to cook double so there is leftovers for lunch the next day. I also plan to make one home-made snack item like protein bars, pumpkin muffins or banana bread for the week ahead.

• Don't place too many restrictions on food.

The more restrictions you have, the more you will crave and obsess over food. All the best with overcoming your food cravings. Stay positive, and view any time you give in to a craving as an opportunity to learn, so you can make it less likely to happen again in the future.

Holly X

Follow more of Holly here :)

6 TIPS FOR A MORE RESTFUL SLEEP - GUEST POST: SHAMIRA WEST

I recently shared a healthy morning ritual I follow daily on my blog, and I received great responses for it. So, I decided to share some things you should add to your nighttime routine. 

Not only will a nighttime routine help you reduce stress from your long day, it will help you to get more quality sleep. I recommend at least 8 hours a night! The body needs ample time to rest and repair each night. So here are my tips:

1.     Eat a healthy & simple dinner - Try eating protein & greens

2.     Take a nice bath with essential oils - Great way to relax your muscles

3.     Read a book 30 minutes before bed - Great way to prepare the body for rest

4.     Turn off all devices an hour before bed - TV, iPads, tablets, phone & computer

5.     Drink water or some tea - Tea has been known as a sleep aid.  Since you will be without water for 8+ hours, it would be nice to give your body some love before you fall asleep.

6.     Stretch or do yoga for 10-15 minutes - Great way to relax the body and mind

Now, I know all of these tips might not work for everyone and their lifestyle, but try to incorporate a few into your nightly routine and see what difference it makes in your overall health! 

5 WAYS TO NATURALLY PROTECT YOURSELF FROM THE FLU

These are some laws to live by people. Unfortunately, my boyfriend got the flu and it's been preeeettttty horrible.

He's pretty much been on room lockdown for the past 5 days, can't leave the house, has a fever then has the chills, headaches, the whole 9. 

I've been there almost every day and I'm SUPER STOKED and impressed with my health for not getting it. I was definitely a little nervous (obvi). I went back another day and found out that his roommate got it also so the whole house is a little...unhealthy, sorry boys haha. 

BUT my immune system has been fighting it off of me so I want to help you guys prevent yourselves from getting it also.PS even if you already have the flu right now you should start following all these steps in order to heal faster!

1. NO REFINED CARBS/SUGAR/ALCOHOL

Basically the biggest thing here is sugar. Refined carbs are carbs that have been stripped of their nutrients so think white bread, white rice, white flour, white potatoes, anything in a bakery, white sugar in your coffee etc. As soon as that crap is digested it turns into sugar which is why you ideally should remove that stuff from your diet all together. Same thing with alch. Once that stuff gets into our system it turns into sugar which is why we're always so bloated and dehydrated after drinking. 

SUGAR IS LIKE FERTILIZER FOR BACTERIA. 

If your body if filled up with all this junk then it's likely that you'll get sick. 

Pick breads that have nuts and seeds and WHOLE GRAINS. Even if the bread your buying says that it's whole wheat, look at the ingredients. Chances are if it's less than 4-5 dollars it's still loaded with sugar and whatever else to make it's shelf life longer. Ingredients should be all real ingredients.  

Swap out white rice for whole grain brown rice, white potatoes for sweet potatoes, white sugar for raw sugar and cookies for home made oatmeal cookies or something.

2. Get In Your Healthy Bacteria

A lot of people don't realize that 80% of our immune system lies in our gastrointestinal tract so if that's filled with bad bacteria then we're bound to get sick. (This is why cleanses are so important! I cleanse like once a week). We want to constantly be giving ourselves GOOD BACTERIA and we can do this through things like Kombucha and Plain Greek Yogurt. My boyfriend is starting to develop an acquired taste for Kombuchas haha. You can also eat sauerkraut for these healthy probiotics but I don't know about that stuff haha looks gross.. 

3. Check Out Your Sleep Schedule & Stress Levels.

If your body is super burnt out then it's going to be extra hard for you to fight off the flu. Whether you have the flu or you're just trying to avoid it, you need to be well rested and your mind needs to be calm. Anytime we are stressing ourselves out we are SERIOUSLY damaging our immune systems and over all health, that shit kills you. I get on my dad all the time about stressing. DON'T DO IT. Try journaling, yoga or prayer to de stress. Check out this post if you need some sleep tips. 

4. Exercise

Exercising helps circulate immune cells throughout the body...the better they circulate, the better chance you have of your cells finding the virus and you defending you against it. Don't let that ish sneak up on you. SWEAT. 

5. Natural Immune Boosters

I might owe like 75% of my health to Oregeno over this poast week. As soon as Esteban got sick I went and got him (us) haha, oregeno oil and oregeno liquid pills. Oregeno oil doesn't run cheap but I SWEAR IT'S WORTH IT. You'll spend about 30 bucks and then about another 20 on the pills but you'll be thankful. It's like magic. I've been taking 3-8 pills a day and used the oil in the beginning stages of him getting the flu. I literally haven't felt any symptoms. 

Basically garlic and oregeno are super stars for knocking out bacteria and infection.