Lift and Shift program by Jessica Smith

I am so excited to be writing a review of this new program by Jessica, you can find all the info here.  Sign up for the new round is from June 21st to 28th!

 

I have been working out with Jessica since about 2008 and I was thrilled to hear she was releasing a new program.  I have gone through many of her programs including all 3 rotations of her Walk Strong programs, which I loved.  This one not only takes things to a new level but brings an entire new element focusing on mental health.  This is the SHIFT portion of this routine and something that I have really been working on in my own personal life the last several years.

 

I have done a heavy weight workout on her YouTube channel and absolutely loved it and was always wanting more.  This program offered that and so much more!  I completed most of the program with 15, 12 and 8 lb weights.  Month 1 I used 10 lbs but realized it was not quite enough and after not being able to find 12 lb weights anywhere, I literally zip-tied a pair of 2 lb weights to my 10 lb.  Whatever works. 😉  I wasn't able to find the gliders so just used the paper plates as recommended and they also worked like a charm.  I also didn't really have a step, so used my daughters step stool.  Here is a link provided by Jessica on her page for the equipment used.

Most of the movement I have done usually are around 30 mins, so when I purchased this, I was shocked that most were around 50 mins.  After beginning the program I was amazed how quickly the time flew.  The workout rotation is 12 weeks and while month 1 you spend time learning the workouts, month 2 I really got comfortable with them and pushed my limits, it was month 3 was truly a challenge.  I really felt like that third month wrapped the program up well and made me truly feel the progress.

Now while this is a strength focused routine, most of the sessions are in a circuit format so you get a pretty good cardio effect in each one.  One of the best parts of this program is the "rep range".  Most of the workouts when I started, I was frustrated that I couldn't do as many reps as I wanted.  BUT I am happy to say I pushed past that and by the end of the program I could complete almost every rep...with the exception of a few in my weaker areas.

 

Now to the best part, the different workout sessions.  I want to just briefly give my experience with each as to help you see what is in store with each one!

Session 1: Total Body Strength (50 mins)

We started the rotation with this one and it quickly became one of my favorite.  You work through each of the sets once through fully then have the option to do a second round, or if you are short on time or energy just stop at the one.  I found that when I made it through the first that even though my muscles were tired, Jessica always made me feel like I could just finish number two.

Session 2: Fine Toning (31 mins)

Now this one was a relief...after the heavy weight days you pick up a pair of light weights and do some deeper work in those muscles and joints to help support on the heavier weight days.  This workout was gold to me andI always smiled when this one came up in the rotation.  I also love when we go barefoot and really work the feet and ankles.  I struggle with tendonitis and these workouts always help me gain strength and stability in the joints so that flareups are less.

 

Session 3: Total Body Definition (51 mins)

This session really focused on balance, working opposite muscle groups.  This one really helped me focus on form and alignment so as to work the correct muscles in the movements.  It also really keeps you moving as you are working different muscle groups so rest time is limited which give that cardio effect.  Overall a great strengthening routine to help balance out the body.

Session 4: Total Body Stamina (41 mins)

This one was really a fun one.  It is a bit shorter AND you only have 6 strength moves that you focus on and you repeat them 3 times.  What makes this one a beauty is that she changes the tempo with each round...and I really think she saved the hardest for last...or maybe my muscles were just fatigued.  I still haven't decided on that one. 😜  Maybe I will try it backwards sometimes and see what happens.

Session 5: Mobility Moves - Wind down (21 mins)

This one really focused on mobility in the muscles and joints.  It helped to relieve tight and tense muscles that we create on our strength days.  It was a beautiful way to well, wind down on a tense day.  It sure helped release stress after a rough day at work as well.

Session 6: Lower Body Circuit (42 mins)

I have done many lower body circuits with Jessica but this one...it was a whole new level.  The first time I attempted it, the pause button was my best friend.  I couldn't believe how much my heart rate elevated and by the end noodle didn't really describe my lower half...if it weren't for my bone, I believe puddle would have been the best description.  Truly a tough one but by the 12 week mark the improvement was astounding!

Session 7: Upper Body Circuit (44 mins)

Upper body, while I love these ones, I didn't realize how weak it was until this program.  The upper back muscles in particular were very weak.  At the end of this rotation I had moved from 5 lb weights for the upper back up to 8 lb and can definitely tell the difference in my posture.  I know this may seem trivial but for a gal that has been trying to do push-ups since, well 2008, I can officially do a few full push-ups!!💪

Session 8: Core Control (15 mins)

Ah, core control.  Core work is always one that I enjoyed as after having kids and less than active teen years is one that needs some work.  This one uses a small workout or playground ball to get deep into the core muscles and pelvic floor to help with stability and strength.  This one was always a joy to come around to and was nice yet tough to do.

If it is not the pups hanging around it is the little one!

Session 9: Total Body Circuit (54 mins)

Now I think I have said this about a few of them but this again was yet another one of my favorites.  This focuses on 5 primary movements within the body that we do everyday.  Who knew that there could be a workout that would help me bend down and pick up the endless mess that the kids and dogs make.  I love to do functional exercises that help make everyday tasks easier to perform and to be able to feel the change in my body.  Yes, picture me moving more slowly just to feel the new strength in my muscles. 😝

Session 10: Mobility Moves - Wake up (21 mins)

This workout, I am going to say it, another favorite.  Not only did my body feel nice and awake after this one but my mind felt open and aware as well.  This was a lovely one to do on Saturday morning after a tough work week.  I never am able to do them early throughout the week or I would add it in more often.  This one has a particular movement that focuses on balance that I really enjoyed.  Loved to see the improvement there!

Session 11: High Intensity Interval Resistance Training "HIIRT" (52 mins)

Last session of HIIRT, whew!

Where Fine Toning made me smile...I will say this one caused a groan almost every time it came up.  The first time I did this session I was super disappointed.  I have done HIIT for years but it pales in comparison to HIIRT.  By the end of the 12 weeks, while I would still do a mental eye roll when I would see it, I am happy to tell you the last time I only had to pause it twice.  The improvement with this one is real! 💦

 

Session 12: Core Challenge (11 mins)

Last but not least!  This one was a doozy.  Where core control helped work deep within the muscles, this one provides just as it says a challenge.  The first few times through this one...I won't lie I spent 1/2 of the reps laying there saying "You have got to be kidding me Jess."  Yet another one that showed great improvement throughout the program

Bonus: Express Stretch (5 mins)

I didn't do this one much because I would do Yin Yoga on my active rest days.  But nothing beats a quick stretch routine, especially after some of these intense weight days!

Ultimately, this program was well worth the purchase and I intend on completing it again, this time with heavier weight.  The way she completes this program is through the emails received each week and the focus at the start of each month to help with the SHIFT aspect.  For so long exercise was for me, and many others I am sure, all about the calorie burn.  She takes this to another level with support for the mind as well as the body.

 

I know this is one I will return to time and again to continue to grow and improve.  As Jessica says "Focus on the LIFT and your life will SHIFT".  I know this program helped do that for me!  I hope you join the next round starting June 28th!  You won't regret it! 😁

Book Feature: Intuitive Eating

January 2017 was the last year I made your typical "Resolutions".  I had my daughter in November 2016 and I was determined to "fix myself" so that I could be a good role model for her.  I remember about mid-February sitting in the bathroom feeling lower than low.  Close to tears, feeling like no matter how hard I try, I just can't stick with it.  I just can't get my shit together long enough to make changes in my body, in my life, in my heart.

Something struck me, I didn't want my daughter to watch me beat myself up...drag myself in the dirt.  To watch her mama look in the mirror with sad eyes and see all her faults and flaws.  Because I knew that is what she would start to see in herself...but I knew nothing else.  I have been hating and fighting my body since I was 15 years old.  I started my first diet at 16, when I was healthy, strong and a dancer...when there was nothing physically wrong with my weight or my body.

After that many years, it is hard to figure out what to do different.  How do you find a different path to health when you have been on the wrong one for so long?  May 2017 is when I found the book Intuitive Eating (IE).  It was a whole new perspective on food, dieting and lifestyle.  I would like to touch on the 10 principles of IE and my experiences and thoughts on each.

10 Principles of Intuitive Eating 

✬ Principle 1: Reject the Diet Mentality ✬

This is #1 for a reason...and is probably one of the hardest things.  After so many years it isn't so easy to let go of all of the healthy vs unhealthy thoughts.  After so many years invested in learning what is good for me and what isn't and spending so much time counting calories in and burned etc.  To let all of that go was HARD.  I spent quite sometime trying to figure out what to do with all the time I no longer spent obsessing over food...it was almost like a crisis identity.  Who was I without all of it??  Truthfully, once I got over the initial shock, it was amazing to learn who I am and what I enjoy.

✬ Principle 2: Honor Your Hunger ✬

This one was in itself...a mountain to climb.  I no longer felt what we consider normal hunger cues.  I found that if I tried to eat when I waited until I felt "hungry" I would literally end up with nasty headaches and would get very nauseated and quite ill.  It took my body quite sometime to finally realize that I was no longer going to starve it.  After the last several years I can pretty much tell when I am hungry and can in turn fuel my body.  It was a long road and occasionally if I don't listen to those cues...my body actually freaks out and goes back into panic mode.

✬ Principle 3: Make Peace with Food ✬

The day that I decided that something needed to change was when I read an article titled something like "If your weight loss has stalled, try removing these 2 foods from your diet."  Punchline...it was dried fruit and nuts...my favorite snack.  My thought was, so I should just eat nothing at this point...nothing is healthy.  Making peace with food was imperative and again after all those years of listening to diet culture tell you that basically every food is bad at some point...well it is hard to let nothing be bad.  It is here that the real change begins.

✬ Principle 4: Challenge the Food Police ✬

Which brings us straight to the next principle.  This is where you begin to tell that voice in your head a resounding NO every time the "good" and "bad" food thoughts creep in.  This is also where you learn to silence those negative thoughts that creep in.  So many times did I see a healthy/thin woman and begin to think "Man, I really need to do something to fix this...NO!"  Scream a resounding NO and replace it with how you feel!

✬ Principle 5: Feel Your Fullness ✬

There are 2 parts to this I think. First, to be able to actually feel your hunger, know when you actually feel full and honoring it. Eating when you are hungry, what you need and stopping when you are full. Second, not coming down hard on yourself when you are still learning your cues and even after. There are times when we eat past fullness, truly it is ok. Your body will digest and I have noticed that when I have eaten past fullness, I don't eat as much at the next meal. Your body naturally adjusts.

✬ Principle 6: Discover the Satisfaction Factor ✬

I never thought that being satisfied from eating would be an issue. Spending years measuring every last bite of food and never wanting to share because this was "all I could have". I didn't find much pleasure in eating. I enjoyed the taste of food but how can one truly enjoy something when all you do is stress about the next meal while you are still eating this one. There are so many things to enjoy while eating; the smell, the taste, the texture, even the way you plate your food can be pleasing. Take the time to enjoy and savor your food and meals. Focus on the one currently on your plate and eating to satisfaction will keep your body and mind happy until the next time you are hungry and get to enjoy another meal.

✬ Principle 7: Cope with Your Emotions without Using Food ✬

This is probably one of the hardest parts about IE...and one that you may need some help and guidance.  Right after I read this book, I discovered yoga.  Yoga, both on and off the mat, helped me look deep within and I in turn healed many parts of my mind and soul.  I often used food to try and cope with my emotions - fear, anxiety, loneliness, boredom etc.  It is difficult...but we must work through these emotions and not try and bury them.  Find what works for you...counseling, journaling, yoga, meditation, breathwork...and most importantly, if you need help, don't hesitate to reach out and find someone that can help you work through it all, especially if there is trauma involved.

✬ Principle 8: Respect Your Body ✬

This is probably the biggest difference between the most common diets and IE. I find that positivity and respecting the body that you have and not beating it down is by far more effective. I found it much more encouraging than constantly berating myself over something that was never mine to have. Genetics play a huge part in this and you have to respect the make-up that you have and not fight to be something that is just not in the genetic cards for you.

✬ Principle 9: Exercise - Feel the Difference ✬

Now this was a big one for me.  I got all wrapped up in exercise, because I did actually enjoy it.  However, it sucked me into a huge vortex pretty quickly.  I have always loved how I feel during and after physical exercise but truly did it for all the wrong reasons.  Honestly, I never truly felt progress until I stopped the dieting cycle.  I spent a good 10 years trying to build strength and only when I stopped restricting so much did I actually feel like I got stronger.  I can FINALLY do a full push-up, yes just one, but I couldn't even do a single modified push-up prior, so I will take the win!  Letting go of how many calories I burned and just doing movement just to feel good, huge step in the right direction.  I still vary my workouts and challenge myself, but I don't kill myself.  There is where progress lies.

✬ Principle 10: Honor Your Health with Gentle Nutrition ✬

This one rounds out IE perfectly.  While we never want to restrict to the point of returning to unhealthy habits of the restrict-binge cycle, we need to listen to our bodies.  My experiences the last year or so, excessive sugar gives me tension headaches and my digestion becomes very sluggish.  I have found sweet treats that are satisfying yet light so that I don't end up bringing on these negative effects.  There are certain fried foods that give me terrible heartburn, so I eat them less often.  There is a balance and finding that balance that works for you is the goal.

 Go deeper: purchase the book here!

IE has been under much fire for being unrealistic and unhealthy.  For me it changed and saved my life.  The key is that we are advocating and focusing on being healthy...in body, mind and soul.  Shaming someone for not having a body that was not theirs to have in the first place, putting unrealistic expectations on physical health and assuming that appearance has anything to do with how healthy a person is.  There is not one size fits all for body type or for health.  I truly believe that if I had not been made to believe there was something wrong with my body type and deep down genetics, I would not have gained the weight in the first place.  There needs to be a change in our world and society in the way that we view health and I believe that this is a good beginning.

It is amazing sitting here thinking back to my life prior to this.  I would never have dreamed of having this kind of freedom in my life.  I think of the hours, days, months and yes even years spent nitpicking and micromanaging every aspect in my life to try and morph my body and in turn just ruined my metabolism.  I am grateful to have this available to all and hope that more people learn to listen to their bodies so that they can live full meaningful filled with light and love!!  If you struggle with a healthy relationship with food, this is a excellent resource to have and begin your journey to a healthy body and in turn yes, mind and soul.

Entering a new phase in GROWTH

 

This has been an interesting couple of years.  Everything that has been going on in this crazy world has brought about many challenges but also much more growth and development.  Coming into this year of 2021 I have had many goals come up, one being to read more.  Currently in May 2021 I am at 21 books and counting.  Many have been fiction books, I have discovered a few great series that I may spotlight in the near future.  Some have been non-fiction spanning from Yamas & Niyamas to Ayureveda.  These are the books that have prompted much more spiritual and mental goals and growth.

One of the biggest things I have been working on it taking things one day, one step at a time.  I have come to realize that I am TIRED of the all or nothing mentality that I so often allow to rule my life.  I set ridiculous goals and in the end, failing.  It is a constant up and down...and something that drives me crazy.  I have been working on it slowly, first with my movement practices.  Previously, I would go through about week 3 of a challenge and then I would miss a day and just stop all together.  This year, I have been through 2.5 challenges and am 2/3 of the way through another.  I am excited to report on the latest as it is FANTASTIC!  I have seen much improvement in strength and endurance.

This blog has been yet another that I set too high expectations and they drove me to fail.  When I came back here, I was half tempted to delete all the previous posts to start new.  But going back and reading some of them, there is so much in them that I absolutely loved that I decided to just continue from where I left off.  I feel I had a great basis for the blog, however I just expected way to much from myself at the beginning.  As always, setting myself up to fail.

All of that being said, I no longer want to do that.  I want to just write what I feel, when it comes.  I no longer want to spell out exactly what I think should happen, then stop when it doesn't go the way planned...well no more.  I think that this is a really big step in growth toward a less stiff and stringent me.  That brings me to wanting to share more of me.  Prior to now I have been frightened to be in the spotlight and only putting out there what is "clinical".  Read a book, report on it.  I have come such a long way and am excited to share, well...me.

I also started a support page with a good friend of mine.  It is still in the beginning stages but could become a beautiful space for us to be able to bring together women to connect with and support each other.  Which seems especially important in these times.  Overall I think that we are having a pretty big awakening in life but we still have a long way to go.  I am bound and determined to do my part to help others and share my experience in growing and learning.

I have such a passion for life and am loving this process so much.  I am so thrilled to see where this next phase brings me.  Much love and light to you all! 💖

Yoga Ritual with Adriene

This previous week I had the joy of going through a yoga program in Yoga with Adriene's member website.  The experience is a great one and I am planning on returning to it often.

It is a 7 day program called Yoga Ritual, a morning practice that starts with 15 minutes of movement and a 5 minute meditation.  During each of these she has a focus, here are the themes as well as the centering thought that I had with each practice.

     ◈ Day 1: Ground - My intention for the 7 days was to be patient with my thoughts, body and journey.  I can't expect all my goals to be met "now".  They joy is in the journey.
     ◈ Day 2: Stretch - I find that I am stretched too thin, always pushing to get the next thing done. A broken mind or body can't perform well. I need to take the time to rest both to be at my best.
     ◈ Day 3: Core - Our lives take a lot of strength, taking the time to build a strong core makes each aspect a little easier. A strong centered mind, body & soul brings about a strong journey.
     ◈ Day 4: Oxygen - This is one of the best days!!  Oh, to breathe is to be alive.
     ◈ Day 5: Detox - I like to think of detoxing as rinsing.  We can rinse the body of tension, rinse the mind of negative thoughts and rinse the soul of unhappiness.
     ◈ Day 6: Power - Powerful practices are some of my favorites, they leave me feeling like I truly can do anything.  Anything is possible.
     ◈ Day 7: Ease - I began today feeling very sore and tired.  This was a lovely reminder to be gentle with my mind, body and soul.

Along with the program she encourages you to have your own ritual, her suggestion is starting the morning off with a glass of lemon water and a walk each day, any length.  Here is a calendar that she provided to be able to keep track of the journey through the ritual.

For my ritual, I did an extra meditation and journaling each morning.  Each evening I did some movement to improve my strength or endurance.

At the end of the 7th day she also invites you to continue the ritual for 30 days.  I can definitely see the benefit for continuing the ritual as the 7 days certainly helped me feel more centered and relaxed.

Overall the program is great for beginners as well as intermediate and a ritual is definitely something to incorporate in your day to day.  As Adriene always says, find what feels good.  If her suggestions don't work for you...then find what does!!

Featured Image Credit: yogawithadriene.com

Book Feature: The Miracle Morning

To begin our featured books on the blog I thought one of the best to start with is The Miracle Morning by Hal Elrod.  This book has certainly changed my life!!

Hal begins by telling what inspired the book to come to be.  The events in his life have not been the easiest and it is amazing that he was able to take all those experiences and create something so special that has helped thousands of people.  Not just to become a morning person but to better every aspect of their lives as well.

The basis of the book is to start each day with what he calls the SAVERS.  Just taking time to do these, even for just a minute each, and start your day with good energy and a positive mindset can make the difference between staying still in life and making those positive life changes.

He has tailored the miracle morning to many different types of people, from families to entrepreneurs, and from what I can find a few different languages as well.  There is something for everyone to learn from this book.  I personally have done so much growing since finding this book.

I went from telling everyone that I was not a morning person and never would be.  I would roll out of bed every morning about 15 minutes before I had to leave the house, throw on whatever clothes were the closest and did my makeup quickly in the car when I got to work.  I spent all day, everyday in a frenzied panic because I would start my day that way.

Now I still do my makeup in the car when I get to work...but the change is how I wake up every morning.  I don't quite yet do everything the book suggests in the morning...but I wake up 2 hours prior to having to leave the house.  I do prayer, meditation, journaling, yoga and sometimes I read while I drink my coffee.  All before I leave the house!!

I have come to learn to LOVE my mornings and my days go so much smoother and I am certainly a happier person!!  All it took was learning to change a few things in my mind and giving it a try.  I still love my evenings as much as I used to so I feel like my life is complete and well rounded.  I feel like I have time to improve myself body, mind and soul!

If you only had enough money to purchase one book today, I would recommend this over any out there. Take the time to start making small changes to your day to be able to find the best you that you can be.  Let me know in the comments how things went for you!

Here are a few places that you can hear from and get in touch with Hal:
Website
Blog
Podcast
Facebook
Instagram
YouTube
Twitter

Here are the support sites for The Miracle Morning as well.
Website
Facebook

Spotlight: Allie - The Journey Junkie

My first spotlight has to be dedicated to Allie!  Not only has she changed my life but she has brought about a movement that has changed the lives of thousands of others as well!  Helping everyone find their inner truth to learn to become the best versions of themselves.  She does that by connecting the mind, the body and the soul, to live with them in harmony.

Through Allie, I have learned to release the toxic thoughts that have held me back in life.  I have cultivated so much strength in all body, mind and soul.  I have been inspired to live a life of unapologetic confidence.  I now know that my purpose is not to remain still, to just be.  We can and should continue to grow no matter our situations in life.

Allie's Yoga programs are the highlight of her work.  On YouTube she has so many that are free as well as some paid programs...that are worth every cent and more. 

She has a beginners course as well as her 30 Pose Journey that will help get you started on the yoga journey.  Or take you back to basics if you are an experienced yogi just needing to check in with your alignment and tap into why you started on your yoga to begin with. Whether beginner to advanced these are always good programs to tune in to.

She has the programs that target the body, the wonderful Yoga Body Bootcamp and then the extension of it the Ignite Your Power course.  Both of these will take your strength and endurance to a new level.  If you are looking to challenge your body and gain much strength these are the programs for you.

The Chakra Challenge is a great next step to tapping into the soul part of your being.  She starts you with the Chakra Flow which takes your through each Chakra to get things started for the journey.  Then you tap into each chakra from Root to Crown and then finish with a beautiful flow to take you back from Crown to Root.  If you are doing some soul searching or just simply wanting to learn more about Chakras this is the program for you.

Now I have saved the best for last, her Body, Mind, Soul Detox.  This program only opens twice a year and is a paid program and is more than worth the price.  Allie has put so much into this program and it is a 21 day experience going through all 3 areas of the body, mind and soul.  This is the program that has had the biggest impact on my life and if anyone is struggling with identifying the right path for your journey then this is definitely the program for you.

Though her main passion is yoga she is quite gifted at guided meditation and the woman can put together worksheets that make you think hard and go deeper than you would believe you could. She inspires us to dive deep, to pull out all the stops and live our lives to the fullest.  I can't think of a more inspirational spotlight to start with than her.

Read Allie's story here.

Here are the ways that you can find and connect with our beautiful Allie!
Website & Blog
YouTube
Facebook
Instagram

Also a link to her Facebook community, Live Your Journey!
Live Your Journey - Facebook

Take time today to decide how your body, mind and soul need to grow, there is no time to be stagnant.  Explore and start to carve your own path to your true and authentic self.  You are WORTH it. 💗

Featured Images Credit: Allie's Website

The time to start growing is TODAY!!!

I never believed that I would want to or even be able to write a blog, I never sat down and planned it and didn't think I was even qualified in anyway to try to put one together.  Then one day it hit me and I realized that the only thing I need is the desire to learn, the ability to grow and the want to share the things I learn with others.

I spent so much of my life striving for things that I thought I wanted only to realize so many years down the road that most of those things...were not me and not what my heart truly desired.  For so long I felt lost.  Then when I realized where I was...it was like someone had dumped a bucket of ice water on me.  Now not only did I not know who I was...but I felt like a fraud and that I had lost so much time trying to be something that I was not.

Not only have I learned that regret about past experiences is fruitless but they are truly the only way that we can actually learn and grow.  We can't sit and dwell on the past and we can't suffer in worry over the future.  The best way to get the most out of life is to live in the now.  Think about what we have experienced, be grateful for all we have learned and then just BE.

The best part of being alive on this earth today is all the resources we have to be able to grow each and every day.  That is what I want this blog to be about!  I want to take everything I have learned, experienced and enjoyed (or not) and put them into one place.  If anyone out there like me is unsure how to begin their journey to becoming the best version of you that you can be...this will be a good space to figure out how to start.

I will be taking somethings from each aspect of ourselves, the mind, body and soul and compiling the best leaders, books and information that I am able to find.  I will try out the latest yoga videos, I will read inspirational books and blogs, listen to the newest podcasts and find the most motivational people to follow.

Not everything will resonate with everyone but that is part of the point.  We have to keep moving searching our own souls to find our own path. Take a deep breath, look deep inside and find what makes you, you.  Who do you want to be?  What do you want to do?  What inspires you?  What gets you excited to wake up in the morning?  What makes you HAPPY??

Mostly I just want to be able to motivate myself along with others to live a life free of expectations, (yes, even your own) learn to enjoy the little things, keep a smile on your face and a song in your heart.  So let's take the first steps together and find what makes our own inner light shine.  🕉

Featured Image Credit: http://sumo.ly/Xhxg via @techbizgurl