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3 Ways Meditation Will Increased Your Productivity

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3 Ways Meditation Will Increased Your Productivity

3-Ways-Meditation-Will-Increased-Your-Productivity

2016 has been about stepping outside my comfort zone.

This year, I’ve pushed myself to try new things, finished old things ( I know am not alone), meet new people, let go of people and fearlessly follow my passion.

Learn how meditation helped me improve my sleep, get more rest and increased my focus. This app has changed my life, and it will change yours too.

One of the things I’ve always wanted to try is meditation. I tried to get into meditation last year when I learned about the Calm App from my favorite podcast gals over at Joblogues.

If you want to get your professional life together, you need to listen to them ASAP. Plus my best-friend is the creator/co-host, and she is amazing so show her some love!

In their segment “rants, raves and reviews,” in episode 6, Courtney (cohost) raved about the Calm App. She talked about how it helped her sleep better, and since I could use some help in that area, I gave it a try. Although I loved the app, I had a tough time being consistent.

So I decided that 2016 would be the best time to give it another try. This time I committed myself to the process. I found a quiet place in my apartment, I picked a time in the morning and practiced consistently.

I fell off in March, but in April I returned to my daily practice, and thanks to the Calm App I was able to easily bounce back easily.

I LOVE THE CALM APP! There is a free version, which I used until early April when I upgraded. Which I highly recommend if it is in your budget. So let’s talk about how meditation increased my productivity.

Better Sleep

Before meditating I had issues falling sleep, that’s why I go the app in the first place. Is like my brain decided that bedtime was the perfect time to think about everything that needs to get done. Really brain?? I had a hard time slowing my mind down.

Since I started meditating consistently, I sleep like a baby. With the techniques I learned using the Calm App I have learned to quiet my thoughts and clear my mind to get proper rest. Thank you! #MeditateWithNory

More Energy

Although I consider myself a morning person, I still felt sluggish in the morning when waking up. Since I began meditating, I wake up feeling energized and ready to get my day started. I don’t even need my alarm anymore.

When I began meditating I was waking up at 7 am with my alarm; now I am waking up at 6 am effortlessly. Before getting my workout, practice yoga, meditate, have breakfast and spend quality time with my husband! #MeditateWithNory

I’ve Improved My Ability to Focus

I used to consider myself a master at multitasking. I recently learned there is no such thing as multitasking successfully, which was a bit of an eye-opener. When I purchased the annual subscription to the Calm App, I began their 7 Days of Focus program.

This program was fantastic; I particularly enjoyed their tips to manage digital distractions. Since finishing the program, I have drastically improved my ability to focus.

I don’t multitask anymore. I concentrate on completing one task before moving to the next. #MeditateWithNory

These are only three of the many ways meditation has improved my productivity and my life in general. If you have ever considered meditating, you should do it ASAP! Give yourself the opportunity to grow and improve your overall well-being.

I highly recommend trying the Calm App. Calm App folks, if you are reading this, Thank You! Your app rocks! This app is perfect to aid your healthy living journey!

Let’s keep the conversation going on Instagram using the hashtag #MeditateWithNory!

Unleash Your Best Self + Live A Life of Ease!

Master a life full of ease surrounded by ICONS committed to being the best version of themselves with joy, fun and enthusiasm.

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3 Reasons That Will Make You Start Meal Prepping NOW!

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3 Reasons That Will Make You Start Meal Prepping NOW!

3-Reasons-That-Will-Make-You-Start-Meal-Prepping-NOW!

If you want to make your healthy eating journey easier, you need to meal prep.

This tool has been beneficial and useful to eat healthier without feeling overwhelmed and deprived.

Here are three reasons why you need to meal prep.

It Is Critical to Living Healthier

Meal prepping has and continues to be one of the most important parts of eating healthier. If you do not prepare, you will prepare to fail.

Planning your meals and snacks will help you better control hunger during the day.

You have to spend time with your food, learn about its properties, its flavors and how they make your body feel.

You will discover that healthy living doesn’t have to be dull or boring but it does take a little work.

Meal Prepping Saves Time and Money

If you want to save time or money, it is time to meal prep. By only cooking once or twice a week, you will drastically decrease the amount of time you spend in the kitchen.

Meal prepping will help you free up your time to do the things you enjoy the most like spending time with your family or picking up a new hobby.

You can finally take that yoga class, or start reading that book you’ve been meaning to get to; the opportunities are endless.

Are you looking for ways to save money?

Start bringing your lunch to work.

An average meal cost anywhere from $7 – $12 depending on your city. If you buy lunch every day that’s about $35 – $60 a week or $140 – $240 per month. In addition to whatever amount you pay for groceries.

Meal prepping will help you cut back how much money you spend eating out (especially during the week). Having food at home empowers you to decline invitations to dinners and happy hours.

Saying no to events can be hard, but once you see the savings in your bank account, it will be worth it.

Use this opportunity to cook for your loved ones at home. It is healthier and more affordable.

It is Fun

You might not think meal prepping is fun, after all, it does require a lot of work and patience. But that doesn’t mean it cannot be an enjoyable experience for you.

If you want to enjoy meal prepping you have to get into it!

Plan your grocery shopping trips, write down your recipes and embracing making new dishes. The best part about meal prepping is letting your imagination and creativity go wild.

On meal prep day I am Chef Nory. That is my story, and I am sticking to it.

Getting started is easier than you think!

How do you feel about meal prepping? Have you tried it? Why or why not? Share your thoughts in the comments section.

Unleash Your Best Self + Live A Life of Ease!

Master a life full of ease surrounded by ICONS committed to being the best version of themselves with joy, fun and enthusiasm.

START HERE

How To Find Success on Your Weight Loss Journey

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I will be celebrating my 1 year anniversary of restarting my journey of transformation on April 20, 2016. I am blessed that I have lost 67.6 pounds and counting. It has not been easy. But I am still committed to the process and grateful that God is helping me to move forward.

Many people ask, “What’s the secret to my success?” There’s no secret or magic formula. The truth is that I made a decision to change. I was able to begin changing my mindset, exercise and food habits and my life. As a result of my surrender on April 20, 2015, EVERYTHING changed!

Changed My Mindset

This was the first step of my process. I had to BELIEVE that my life could truly change. I had to BELIEVE that this time my process would be different. I had to BELIEVE that God could truly heal my pain, fears, rejection, lack of faith and low self-esteem. I had to BELIEVE that I had the ability to do the work and be an active participant in my journey of transformation! I had to BELIEVE!

I know that this sounds so simple, but this is my truth. Once I made the decision to BELIEVE, EVERYTHING changed. My actions followed my belief! I was finally able to do my work (i.e. change my appetite, exercise habits and lifestyle). My process began with a 40 day commitment to daily physical activity. And look at me now? Almost 1 year later, I’m still on my journey!

This process of changing my mind hasn’t been easy. I have to CHOOSE to renew my mind daily. It’s easy to go back to the “old mindset” because that’s familiar. I’m learning to embrace this “new mindset.” I know the outcome of the “old mindset”. But God is blowing my mind at the changes that I’m experiencing as a result of my “new mindset.”

Changed My Exercise Habits

I went from a completely sedentary lifestyle to doing some physical activity for 40 days. I walked in my neighborhood or did a Zumba DVD, every day! This was a huge accomplishment! But God knew that I needed to complete this goal at the beginning of my journey. I was able to keep my promise to God and to myself.

Once I saw that I was able to push myself physically and remain committed, I willingly sought more opportunities to challenge myself. I found monthly workout routines designed to jumpstart my commitment to fitness. I searched Google and YouTube and found modifications for exercise routines I had difficulty performing.

I created a monthly workout calendar to track my workouts and progress. I even participated in exercise challenges! My “old mindset” would have never allowed me to participate. The fear of failure, ridicule and shame would have been too great. But God helped me to push past my fears and try something new. With prayer and declarations of scriptures, I was able to finish my most challenging exercise routines. I am becoming stronger!

Changed My Food Habits

I loved to eat! And at 5’4” and 280 lbs, my body displayed all of that love! My favorite foods were pizza, fast food, chips and dip, chocolate, cakes, and pies. I drank soda and juice. When I restarted my journey of transformation, I didn’t want to sacrifice my food choices and flavor. But I knew that I had to let my old mindset towards food and my food choices die so that I could live a healthier lifestyle with a new mindset.

How could I do this? Would I successfully be able to maintain this new lifestyle feeling deprived and living with so many restrictions? Fear tried to rear its ugly head and prevent me from making changes to my diet. But God! He knew that I didn’t need to make drastic changes. He wasn’t trying to set me up to fail.

So, I started with small changes and started seeing results. I cook more of my meals, rather than eat fast food or processed food. I found healthy substitutes for my favorite foods. I learned how to read nutrition fact labels to determine the correct serving/portion sizes.

After researching the nutritional value of salt, I stopped cooking with it. I make my own spice blends and still make flavorful meals. I began tracking my meals via My Fitness Pal. This helped me to see the effects of the unhealthy foods (when I do indulge) on my daily nutrition goals. I also drink more water. I am learning how to make healthier choices!

Changed My Life

One of the biggest changes I’ve made on this journey is my perspective. Before, I believed that weight loss had a specific ending point. Once I achieved my weight loss goals, I was good! But God has clearly shown me that isn’t the case. Yes, I will achieve my weight loss goals. But this process doesn’t end.

As long as I’m alive, I still have more opportunities to change and become better. I can become better at responding to trials and adversity. I can become better at making healthier food choices and creating healthier meals. I can become stronger and more disciplined with exercise.

I’m not perfect. I don’t strive for perfection anymore. I am learning how to seek God’s wisdom daily to live a healthy life spiritually, mentally, emotionally and physically. This is my NEW life! I am CHANGING!

What things need to change in your life in order for EVERYTHING to change?

iAmHealthyFit Running Club: New Season and Updates

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Spring has finally decided to show its face in Portland, OR. The past two weeks the temperature has been hovering from the high 60s to the high 70s. With warmer weather comes more workouts. Portland is one of those cities where the people are very active.

It’s encouraging to see all these people out running and biking this time of the year. It’s no wonder that Portland was ranked 7th last year in the 15 top fittest cities in the United States.

Running Club: New Season and Updates

The iAmHealthyFit Running Club (IAHFRC) is back into the swing of things. Our first run of the year was on March 30th with a short 5K run around the Portland Waterfront. Some of the ladies did interval runs, stopping to do circuit training at each mile.

On April 3rd we did a longer 6 mile run on the Marine Drive Bike Path, which runs along the Columbia River. The Columbia River separates Washington state and Oregon. It’s mostly flat but has beautiful scenery.

After running, we quenched our hunger at a local wing spot called Fire on the Mountain. It was a nice way to spend our Sunday morning.

We ran yesterday, and the high temperature was 82 degrees. We had a pretty decent turnout and a lot of first-time runners. Afterward, we got drinks and food. I’m already looking forward to our next group run (this weekend). If you know anyone who lives in the greater Portland area who wants to join running community, please tell them to hit us up.

I’ve been running a lot lately, but I want to bulk up and get these #gainz. So to revamp my healthy exercises, I signed up for a 24-hour fitness super sports club membership. I like it because I can go to any 24-hour fitness gyms in the country (with the exception of 3).

I missed going to a real gym instead of making my apartment gym try to work. I’ve noticed gains already and am looking forward to a summer of #TeamNoShirt on a beach near you.

Since I love running so much and I’m also on the quest of #gainz I’ve increased my caloric intake. To help me track my progress with eating I downloaded myfitnesspal which has been a great aid. Currently, I’m slated to consume 3500 calories a day which I usually hit five days a week.

Summer isn’t here yet, but we’re off to a great start. What are your fitness goals? Are you ready for the summer?

How To Transition to a Healthy Life For The First Time

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How-To-Transition-to-a-Healthy-Life-For-The-First-Time

Since transitioning to a healthy life in 2010, I’ve lost and kept off 20 – 25 pounds. It has not been easy, but it has been incredibly rewarding for me, and to those around me.

Here are  three lessons I’ve learned since my transition to living healthier and happier that you can use to make your transition a little easier. Hold on to these lessons every time you feel discouraged, and need motivation.

You have to accept yourself, AS YOU ARE not as you hope to be

We all start somewhere. When I began this journey, I wasn’t happy with the woman I saw in the mirror. I had a long list of things I wanted to change, but it wasn’t until I learned to love myself that I truly began healing.

Falling in love with yourself will make this transition easier. Once you learned to be comfortable in your own skin, you’ll be empowered to want to change the things you can control and not worry about the things you can’t.

The sooner you internalize what that meant, you’ll  begin seeing the results you want. Unless you decide to change your lifestyle, you are not going to succeed.

Start saying no! No to happy hours, no to foods you loved your whole life, and no to people who do not support you. You have to give yourself permission to change and grow. Otherwise, this process will be much harder. You must love yourself enough to be willing to change.

You have to change your lifestyle

Change can be very scary. I often say that transitioning to a healthier lifestyle is like being born again (I am not kidding).

You have to learn to eat differently, cook differently, behave differently, and you must surround yourself with people moving in the same direction. You might be able to lie to others, but you cannot lie to yourself, no matter how hard you try.

One of the biggest myths around being healthier is that you have to change overnight. That’s unrealistic. This process will take time.

Be patient with yourself, set small goals for every day, every week, every month and you will see how your mind, body, and spirit transforms for the better. One meal at the time, one day after the other.

At times you will feel overwhelmed. There is no shortage of diets, products, and people who claim they can help you reach your goals.

You might be asking yourself, “Where is the best place to start?” I am glad you asked. The first thing you can do is begin reading!

Yes, ladies, reading is step one.

  • Review every label for every item in your kitchen, if you do not know any ingredient, google it. Find out what it is, what it does and if it banned anywhere in the world.
  • Pay close attention to both salt and sugar because they are everywhere. Rule of thumb, if you do not know at least one ingredient on your label, DO NOT BUY IT!

Start meal prepping. If you are on the fence, read this.

  • Meal prep looks different for everyone. That is why you have to take your time to identify which meal prep technique best fits your lifestyle. You will be surprised at how a little preparation can drastically help improve your health and help you reach your goals.

grilled-chicken-broccoli-potatoes

 

Living healthier doesn’t have to be overwhelming. It’s all about figuring out what works for you.

 

If you enjoyed this post, please share with someone you love on Facebook or on share it on Twitter.

Make Epic Smoothies Using This Awesome Protein Powder

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Hi, my name is Yenory, and I addicted to smoothies.

Smoothies are amazing, well at least I think so. If you are having a terrible morning, blending delicious flavors and textures will automatically make things better. If you are having a good morning, smoothies will make it even better.

For over five years I’ve had my go-to brand for my smoothie supplements. I even convinced my husband to give them a chance, it only took me four years, and he still used another brand simultaneously. That was until the Hemp Protein Smoothies entered my home.

So What’s In The Box?

  • Three 11oz bags of the Hemp Protein Smoothies in their Chocolate, Vanilla Chai, and Mixed Berry flavors.
  • A 20oz cup (which I never used because I like to blend the hemp protein with my fruits),
  • The cutest measuring tablespoon. I love tablespoons; you can’t have too many.

According to Manitoba Harvest, their Hemp Protein Smoothies combine a delicious and creamy blend of HempPro 70 protein powder, organic harvest greens blend and other quality ingredients!

With the inclusion of organic spinach, kale and broccoli to our smoothie line you can get both your greens and protein all in one convenient product. Each 30-gram serving has 15 grams of plant-based protein and is slightly sweetened with organic coconut sugar.

I Hear You, But How Does It Taste?

I am glad you asked! You see, I am the easy one. I am always willing to try things, even if I have to compromise on taste. My Husband, on the other hand, is less flexible. This man is very selective when it comes to, well everything. When I received the smoothies, I jokingly suggested he helped me review them by trying them out.

To my surprised, he said, sure why not. Two weeks later the bags for both Vanilla Chai and Mixed Berries were empty. I couldn’t believe it! The guy that doesn’t like kale was having it on a regular basis and loving it! So, yea, Manitoba got this one right.

One note, chocolate was not a favorite. Maybe I wasn’t mixing it with the right combination of fruits, but I haven’t figured it out. The bag is still half full; maybe I will give it another try in April.

Would You Buy This Product?

We are ordering a case of 8 tomorrow morning. I am committed to living my life a little healthier each year, and I love that I’ve found a product both my Husband and I can enjoy!

This where you come in!

If you are ready to check-out these hemp smoothies, I got a gift for you!

USE PROMO CODE: HEMPSMOOTHIELAUNCH16 FOR 15% OFF HEMP PROTEIN SMOOTHIE.

GOOD UNTIL APRIL 30, 2016.

You can also enter their giveaway.

POST PICTURES ON SOCIAL MEDIA USING THE #HEMPPROTEINSMOOTHIE AND TAGGING MANITOBA HARVEST.

You will be entered to win a case of your favorite flavor of Hemp Protein Smoothie.

The winner will be announced on April 15th! Good luck! Don’t forget to check us out on Instagram to keep up with our smoothie combos!

4 Reasons Why You Would Absolutely Love PrAna’s Gear

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As a SweatPink Ambassador, I have the opportunity to work with various brands to help them review their products. Earlier this month, Fit Approach partnered with PrAna to work with a group of ambassadors to review their stylish spring collection.

Today I will be sharing my thoughts. But first, what is PrAna?

PrAna creates versatile, stylish, and sustainable clothing and accessories that you can wear during every activity, every adventure, every day. Since 2012, PrAna has partnered with bluesign systems to ensure that the fabrics they use meet the highest environmental and human safety standards.

For my review, I received a pair of PrAna’s Lennox Shorts in black. Since I am a pole fitness instructor I was thrilled to receive these shorts and try them at the studio. You can find details for the shorts here.

My first impression? I love the material. Very soft but still flexible. Unlike other shorts I have these ones stay in place. They do not roll up when I move which is a plus!

They are perfect for pole instructors. As a pole fitness instructor, I love these shorts! They have a small pocket which is a great place to put a small remote or keys. This is very convenient because I am always looking for places to put the remote for the sound system at the studio.

If you are a runner, you will also love these. I was a bit afraid because my other shorts roll up when I am running but these do not!

I love these shorts, they are easily my favorite pair. Not only do they feel amazing, they fit perfectly, and they look great. They are so multifunctional, from yoga to pole, to running to just relaxing.

As if that wasn’t enough, they are made with fabrics that meet the highest environmental and human safety standards.

If you would like to check these shorts out, I have a discount for you! Head to PrAna.com and use the code PSSS16IAHF for a 15% Discount!

Check Out The Lennox Shorts In Motion

City Fit Girls: Why Group Runs Are Absolutely Amazing

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I’ve been following City Fit Girls for years. City Fit Girls was created to connect women with health & fitness resources and inspiration to live healthy lifestyles at home, school and in the workplace.

When I first joined Instagram I was inspired by one of their co-founders, Kiera Smalls, who embraced an active and healthy lifestyle. I had the pleasure of featuring her on iAmHealthyFit a while back.

As soon as City Fit Girls announced their ambassador program, I submitted my application and was thrilled to be accepted as an ambassador. After following such an amazing group of women for years, I couldn’t pass up the opportunity to officially join their family.

Why City Fit Girls

While City Fit Girls is based out of Philadelphia, in the past year, they’ve started hosting pop-up running sessions in different cities. I was extremely excited about these sessions because I have not been able to run with them in Philly.

A few months ago they hosted a session in NYC, and I was a little sad because I recently moved from NY to DC. You can imagine my excitement when I received their newsletter and saw that Kiera and Takia were hosting a run in DC!

The run was scheduled for last week Saturday (February 20th, 2016) and DC surprised us with great running weather. We met at the Smithsonian Metro station at about 9 am. When I arrived, I joined the group of roughly 15 – 20 ladies ready to conquer some miles.

The Rules “No”

  • Running through red lights
  • Headphones
  • Dogs
  • Boys
  • Have fun!

We ran 3 miles around some of the monuments and were encouraged to chat with someone we did not know. Since I was alone, that wasn’t difficult. The run itself was cool, although I’ve been living in DC for over a year, this was my first time running in that area. It was beautiful!

As a runner, I’ve never been a fan of running in groups. I like to run alone and get lost in the music and the miles. But I am working on trying new things and stepping outside of my comfort zone. I am very happy I did! It was different but very fun!

food-at-protein-bar-dc

We ended at the Protein Bar near Gallery Place, which had delicious, healthy goodies! Can’t thank Kiera and Takia enough for hosting this run and connecting me to other runners in the area! Check them out and if you are in DC join us for the next running date on March 19th!