Body

Let’s Sweat!

Sweat

“Come on let’s sweat, baby Let the music take control Let the rhythm move you Sweat, sweat Let the music take control Let the rhythm move you

Everybody dance now …”

*Chorus from Everybody Dance Now by C+C Music factory*

Everywhere you turn these days people are offering better health and touting the benefits of a detox or a cleanse, including Be Well Lioness! We offer a number of detox options for our clients and for several good reasons. Some are meant to prep for weight loss programs or other lifestyle changes. Others are meant to eliminate foods or behaviors that are problematic for the client. Detox has become an all encompassing catch phrase that sells any number of “health-related” programs, products or packages. By definition a detox is a metabolic process or period of time in which one abstains from or rids the body of toxic or unhealthy substances in order to allow toxins to become less toxic or more easily eliminated from the body.

From a nutritional standpoint detoxes may include herbal supplements to help with digestion and (ahem) elimination of the offending substances from the body. Ideally, they also include ingestion of a very clean diet made up primarily of dark leafy greens and other organic (not chemically treated fresh produce) eaten or liquefied into smoothies or juices. Breaking down the toxins in your body is one part of the process. Elimination is another. If you don’t pass them through they would simply be re-absorbed. Numerous trips to the bathroom may be annoying but they are necessary.

Some coaches, and other health care professionals suggest sauna or steam bath to get you to sweat. If you’re going to be on a cleanse or detox your goal is to eliminate toxins. Your skin is the largest organ in your body & the largest outlet for toxins. It makes sense to sweat it out.

Light to moderate exercise will do that as well in addition to burning calories (If you’re interested in that sort of thing.) and according to the CDC 35% of adults could stand to lose a few extra pounds with another 33% defined as obese. But not to digress. Exercise will help you sweat.

And after a good work out or sauna or whatever it is you do to work up that sweat you probably drool at the thought of a good bath or shower, which is a great way to shower away all those purged toxins. But what good does it do to eliminate all those toxic substances from your system if you’re just going to put more in by means of chemically laden, synthetic hormone filled personal hygiene products?

Several companies have come up with less toxic and therefore less offending options. I urge you to check out the EWG’s (Environmental Working Group’s) website at www.ewg.org and do a bit of research on their Cosmetics database. They call it skin deep and it is well worth bookmarking it!

Another option is making your own personal hygiene products using essential oils and other natural ingredients that will care for, nourish and moisturize your skin without adding to your toxic load. It’s simple and surprisingly inexpensive.

Here… let me get you started:

Mane2Tale Moisturizing Body Wash

Ingredients

  • ⅔ cup liquid castile soap
  • 2 teaspoons oil – avocado, jojoba, sweet almond
  • 1 teaspoon Vitamin E oil
  • 50 drops essential oils (I use a combo of lavender, rose, geranium and frankincense.)*
  • 10 drops of optional essential oils (I’m using a combo of grapefruit, lemon and wild orange)*

 

Directions

The product will last longer if no water is added but I tend to make mine in smaller batches and add some water because the thicker it is the more water it takes to wash it all off and I prefer a lighter lather. Squirt top bottles work best. Shake gently before each use.

Checkout this site to purchase your essential oils http://www.mydoterra.com/bwl/

 

 

  1. be-well-lioness.com

http://www.mydoterra.com/bwl/

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Body

When To Do It Yourself and When to Call For Back Up

I try to keep a real balance in my life. I eat as cleanly as possible most days. I work out moderately (although I plan to step that up in preparation for completing my 3rd half marathon at the end of the year). I try to adjust my schedule in order to get at least 7 hours of sleep per night. 8 would be optimum for me but until someone develops a 30 hour day I don’t see that happening.

In an effort to increase my chances of reaching the optimal health I’ve been working toward I have also begun decreasing my exposure to chemical toxins such as the ones in the class called obesogens and other hormone disruptors. Obesogens are a class of toxins which affect us in such a way as to make weight loss more difficult or that may contribute in some part to weight gain in the first place. Hormone disruptors are chemicals which prevent the normal functioning of hormones within the human body.

Hormones are responsible for most of the functions within you. They are the keys that unlock and the messengers that tell your body’s functions when to start and when to stop. Puberty, reproduction, metabolism, growth and sex either would not or could not take place without “go” orders from your hormones.

The changes I have made so far have been modest:

I still transport my “away from home meals” in plastic containers for safety but I don’t microwave in those containers. (I’ll leave the microwave discussion for another time). Instead I use glass bowls or paper plates.

I have begun the switch to more hormone friendly versions of toiletries and personal care items. I make the switch as current products with questionable chemical foundations run out. While I would prefer to just toss what I already have I admit to being on a budget like most of the country. The non-stick pots & pans are going the way of the dinosaur as fast as I can get rid of them.

Many of the changes I have made in the course of my wellness journey have been things I was taught by others such as my growing knowledge of environmental toxins courtesy of Ms. Lara Adler http://www.laraadler.com/ or they have been outsourced outright to someone else such as my little urban farm courtesy of Meredith Sheperd and Love & Carrots www.loveandcarrots.com. But some things require something else.

Sometimes it’s good to call for backup. I do this in areas where I know a little something but despite my best efforts I just can’t seem to wrap my mind or my body around it enough to make to reach the goals I have set for myself. In this case I’m talking about designing a physical fitness routine. Don’t get me wrong I LOVE my treadmill, my hand weights, resistance bands and yoga mat. And DVDs are my friends but I don’t have the expertise to design a cohesive plan to get me to where I want to be. I just don’t. But…I know who does, a Personal trainer. 

 

Personal trainers can design, help you implement and hold you accountable if need be to the goals you set for yourself. A personal trainer can jump start you or help you over the hump of an annoying plateau. You can find them in gyms and fitness centers or catch one that freelances to get truly “personal” training. 

 

When choosing a trainer for yourself, keep these things in mind:

  • Education: A personal trainer should be certified through a reputable personal training organization. An exercise science or other related college degree isn’t necessary, but the more education your trainer has, the better your workouts will be.
  • CPR: your trainer should have an updated certification in CPR and/or first aid.
  • Experience: Make sure your trainer has experience, especially in relation to your goals. For example, if you’re a bodybuilder, you want someone knowledgeable in that area.
  • Specifics: If you have a specific medical problem, injury or condition (such as being pregnant, difficulty getting pregnant, heart problems, diabetes, etc.) make sure your trainer has education in these areas and will work with your doctor.
  • A good listener: A good trainer will listen closely to what you say and make sure he understands your goals.
  • Attention: A good trainer will be focused only on you during your sessions.
  • Tracking progress: A good trainer will regularly assess your progress and change things if necessary.

Excerpt from: http://exercise.about.com/cs/forprofessionals/a/choosetrainer.htm

Yes. I have learned a lot since I turned my attention to my own personal wellness and since I trained to be a Certified Health Coach and I intend to learn even more but I don’t feel any burning need to become a PT myself (at least for now). So I’ll work on the toxins, nutrition, hormones etc and when it comes to physical training for my bod…I’ll call for backup.

Keep Up With The Pride at www.Be-Well-Lioness.com or www.BeWellLioness.com

FaceBook www.facebook.com/BeWellLioness

Twitter@GoLioness

Pinterest Be Well Lioness

Contact me at CoachNia@Be-Well-Lioness.com

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Lioness Lessons Series

MY LIONESS LIFE!

When I first came up with the idea of living My Lioness Life from Mane2Tale it was a vague but exciting idea I had for living the life I envisioned for myself and being the me, I always dreamed of being. It was meant to be an all encompassing transformation, changing everything about who I was to who I wish to become. After a few months of soul searching my vision became sharper, clearer and here are the components I have settled on. The Six Circles I invite you to join me in creating for yourself (in no particular order):

Circle One – My BODY transformation will be a move toward greater and greater physical health. Control of chronic health issues by becoming leaner and stronger. I will work to increase and fine tune my fitness regimen, eat cleaner, lessen my dependence on animal protein, avoid and eliminate as many environmental toxins as possible. I want this Lionesses body to be in hunting form

Circle Two – My BRAIN transformation will move me toward greater mental focus, clarity and memory. Improve my mood, my attitude and my ATTITUDE! I desperately want to make my brain function as sharply as possible. I don’t believe it is necessarily set in stone that our brains slow down as we age. I just don’t believe it and I don’t intend to just roll over and surrender to the aging process as far as my mind and memory are concerned.

Circle Three – My SPIRIT transformation. I want to deepen my relationship to my creator and his creations. I want to get back to a place where it is second nature for me to check in with God on the decisions I make, the work I do, the thoughts I think and the desires of my heart.  

Circle Four – My SELF LOVE transformation. Yes I’m talking openly about having an affair with me. Many women have a very, very bad habit of thinking less of themselves than makes sense considering we are…beautiful, intelligent, talented, witty, charming, caring, generous, thoughtful, sexy, strong, dependable, loyal and loving. I have been having an affair with myself for the last month or 2 and I think you ought to consider doing the same. Heck we all ought to. Love ourselves the way we would love someone else. Love ourselves the way we envision BEING loved by someone else. When you are the lover and the beloved that should be the yardstick by which all other loves are measured.

Circle Five – My PRIDE transformation. When I refer to Pride I mean my loving relationships, my inner circle which includes family, friends and those not of my blood but of my heart. Those I would give up or lay down my life for.

Circle Six – My PASSION transformation. I have lived quite a bit of my life doing what was expected or needed or safest. It is my continued intention to embrace those things that bring me genuine joy, that pique my curiosity, that my nerve endings dance, that make me glow.

I want to face the second half of my life with boldness, fierceness, curiosity, dignity, strength and faith due a Queen of the jungle. I want a Lioness Life!

 

Keep Up With The Pride at www.Be-Well-Lioness.com or www.BeWellLioness.com

FaceBook www.facebook.com/BeWellLioness

Twitter @GoLioness

Pinterest Be Well Lioness

Contact me at CoachNia@Be-Well-Lioness.com

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Uncategorized

Sometimes My Motivation is Purely Primal

Generally I practice what I preach. Clean eating and good fitness as a means to attaining health & wellness.  None of that shallow talk of wanting to look good. I tell everyone I just want to feel good. Be fit and healthy. Because I am deep. Way too deep to be concerned solely with my appearance but  I haven’t been getting it in as hard as I should have been. I let my SWAG (Specific Wellness Activity Goals) slip as I devoted more time to building my businesses and coaching my clients, a thing I would never condone my clients doing. Oh I still eat right…for the most part… and I still get it in at least 30 minutes of cardio per day and throw in some weights but let’s face it my SWAG had been replaced by smmag (Social Media Marketing Advertisements and Gmail).

I fell into a trap I warn others about. As I crossed each item off my list I failed to replace it with another goal.

I ran/walked two half marathons at this weight. It was painful. More so than if I had been in better shape but the goal to complete one was done…twice.

My blood glucose has improved tremendously & I no longer need meds.

I still haven’t found a dress for my daughter’s wedding that moves me to get it in so I can get in it so the only thing left to motivate me to work my abs off is pain. And it’s got to be the abs ‘cuz I will never willingly work my ummm…well I’m keeping that!

Straight up pure & unadulterated pain. Not physical pain but emotional pain. In this case fear. The fear of being naked in front of anybody. Not that I plan on doing so ever but I want to have a body I am not ashamed to display should that situation ever arise. 

And it did or rather the potential for it did. Not in any real way mind you because this gent is completely off limits in every way but the thought of him seeing me in this shape was fear inspiring enough to get my ass in gear. 

While I realize he is a “new outfit” I will never wear…it’s the thought of the possibility of that “new outfit” that will get the job done. So I’ll close my eyes and let the fantasy keep me motivated for as long as I need it to.

The question then becomes how long can I keep that “new outfit” from trying to “wear” me?

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