Lucky 7s Black Friday Workout

I hope those of you who celebrated Thanksgiving had a good one.  I did not celebrate this year, and it was depressing, but I live in the UK now, and it’s not a thing here.  I couldn’t even find a turkey.  Apparently, they exist in greater frequency after December 1st.

Interestingly, Black Friday IS a thing here.  I guess Black Friday is a happy thing?  Unless you had to work at 4 am today.

Black Friday is not my thing – it’s kinda gross, in my opinion.  You can read all about how I feel about malls, department stores, and shopping here.

Did you miss me?  Did you notice?  It’s okay if you didn’t, it’s been a minute, and there has been much else of greater importance going on in the world.

So, for those of you who might be interested/noticed my absence, you might be wondering why?

To sum it up… 2016.

If you follow me on Instagram or IRL or whatever you know that my thoughts on this year can be summed up in two words:  DUMPSTER.  FIRE.

Ugh.  I’m going to be real right now because that’s me.  I have been avoiding blogging (on all of my blogs) over the past 5-6 months because, quite frankly, I couldn’t deal with the shitshow of the election and the atrocities taking place in the world.  I’ve been super discouraged, angry, and, if I’m honest, DISGUSTED.

I talk about positive thinking and empowerment.  I believe in these things significantly.  But I cannot deny that it’s been tough to wade through the dumpster fire without getting burned.  We have to put it out.

I wear my heart on my sleeve.  I also wear my conscience on that sleeve.

It’s difficult for the things going on in the world to not leak into how I feel about literally everything around me.  It’s been tough to worry about creating content when I’ve wanted to shout from the rooftops about things that have been, as Michelle Obama says, ‘shaking me to my core.’

However, throughout all of this year, I have remembered that there are a lot of good people in the world and that I cannot let the focus of the bad apples and negativeness cloud my entire life.

In other news, I am back in school.  I am pursuing a new degree (to add to the collection) in an attempt to find new career opportunities here in Scotland.  I don’t know what to expect between Brexit and the recent election, but I’m remaining optimistic and hoping for the best.

NOW for better news.  I have been working on a new fitness jumpstart program which is a sign that I am getting on with things, and I will not continue to let the uncertainties of the world cloud my days.

I am aware that my privilege allows me to do so and I do not take this for granted.  

Here’s a post-Thanksgiving quick and effective workout – check it out, share it, etc.!

Sweat out some of the drama with me!


Lucky 7s Black Friday Workout

How have things been going for you? Are you ready to send 2016 off and welcome a new year?

Let’s connect!

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Happy Wednesday and Day 3 of my February Daily Intentions Workout!  Were you able to work possibility into your day yesterday?  Hopefully, your mindset allowed you to get through all that you needed to do and more!  I know it’s only day two, but isn’t it amazing how much more positively our days go when we are putting intention and energy into our minds?  I hope that you are truly noticing the power of intention already!

Today’s intention is Freedom. What does freedom mean to you?  Is it freedom from self-doubt, money, or fear?  Is it the desire to feel free from resistances within your life or to make the choices you believe you should?  Whatever freedom means to you — work those desires into your day.

Wear that shirt/dress/hat you’ve been thinking about returning.

Apply for a job you feel qualified for and make that career change.

Join a fitness class or group you’ve been thinking about joining for ages.

Do something new and do it because you wouldn’t have normally done so.

Freedom is living a life where there is trust.  Belief in yourself and that the decisions you make are what makes your life meaningful and fulfilled.   Freedom is the comfort in the knowledge that everything is as it should be.

February Daily Intention Workout

[Tweet “Daily Intention Workout #3 Freedom. Are you living a life of freedom? #MentalHealth #Intention #FitFluential via@BeetsPerMinute”]

Daily Intentions Workout Challenge

How will you work the intention of freedom into your day?

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how to stop allowing your struggles to define you


Hey, readers!  Do you ever feel like you’re moving so quickly that you don’t even process the events unfolding in your life?  This week has felt like that.  I am approaching the sixth-month mark of my new life in Glasgow, and even though things are heading in the right direction, there are still so many things that overwhelm me.

Last week I burst into tears because I felt homesick and just wanted to be home with familiar faces and to see my dog (please, don’t be offended friends and family, but the lack of a pet has been tough).  Monday morning, I had to take a train to an area I am not familiar with to get to a client, and got myself so upset that all the city names are weird and unpronounceable that I cried to a ticket agent, which made my whole morning schedule screwed up. Then, yesterday morning, just seconds before my husband left for work, I burst into tears because I couldn’t face the prospect of being alone for the day, again.

Now, I know, these are not “end of the world” problems.  I also know that SO many people would trade their problems for mine, and believe me, I have the perspective to know when I need to suck it up and get on with things.  I have lost a parent, so,  I know that being homesick, missing trains, and feeling lonely are ridiculous in the grand scheme of things.

However, this doesn’t make my feelings irrelevant. Though, the reason I got so upset in the first place was that I was feeling irrelevant.

As I train to become a Life Coach, I am learning our emotions and how they work to meet our needs, for better or for worse.

One of those needs is achieving a feeling of significance.  

I have struggled most of my life (definitely as the middle child) to feel significant.

I have also suffered most of my life trying to feel important.

What do I mean by this?

I mean, that in as much as I have fought (unarmed battles, albeit) to feel significant, I have also suffered by not meeting my need to feel significant.

It should not come as a surprise that significance is one of the core emotional needs that we all need to meet.

Let’s face it, feeling insignificant sucks.  Big time.

So, no wonder it has caused me both struggle and suffering in my life feeling a lack of personal significance; especially after I got married and decided to start a new life in a foreign country.  Talk about feeling insignificant!  I’m about as insignificant as they come these days.  So it’s safe to say, these feelings have been amplified by my move and are also the reason for my emotional outbursts to anybody who would listen.

Want to know the most frustrating thing about struggling to feel significant?  In trying to nurse your wounds, you do things like, for instance, starting to cry before your husband leaves for work or to the unsuspecting ticket booth employee, because, guess what?  It makes you feel momentarily significant, and thus your emotional need is instantly met.

If you ever want to feel significant — just for the hell of it — get emotional or expose your insecurities in front of another human being.


Whether they have sympathy and empathy for you and/or tell you to grow the hell up, your needs are met.

How To Stop Allowing Your Struggles To Define You

As I have stated before, I am happy that people, like my husband, have made me aware of my need to feel like a victim.  

I know this myself, I mean, I don’t like to hear my clients say negative things about themselves.

So, why do I get into these emotional struggles and sufferings to feel significant with myself?

The reason I get into these states is that I haven’t understood this internal battle until now.  

The combination of continuing training and having a blog is one of the greatest things for those of us on a journey or wanting to connect with others who think and feel the same as we do.  Just sitting down at my laptop and getting these words out is making me feel the right type of significance.  

My struggle and suffering for the need to feel significant have distracted me repeatedly from facing real challenges.

How To Stop Allowing Your Struggles To Define You

My real problems right now are continuing to grow my business, taking the next steps to make sure this is possible, and starting a family.  However, some days these tasks feel impossible.  So, instead of taking steps to work out these issues constructively, I return to my struggle and suffering, and distract myself from the reality of my situation, by telling myself the two following statements.

“I’m not significant enough to have a successful training business.”  Clearly, I must be because I have gone from having no clients to filling up my schedule with clients over the past several weeks.

“Why would people train with me when they have their pick of so many other better-established trainers in this city to choose from?”  I can offer something different, and people enjoy working with me because of how I make them feel and the progress they make by working with me.

How To Stop Allowing Your Struggles To Define You

How To Stop Allowing Your Struggles To Define You

One of the questions a Life Coach will ask once you’ve established that your problem is providing you with a feeling of significance is this:

“Do you feel it’s a personal struggle that’s started to define who you are?”

Maybe you’re struggling with depression, anxiety, addiction, or an eating disorder.  Take a step back and ask yourself this question.  Is your personal struggle defining who you are?  Is there a version of you that doesn’t have this issue?  Envision yourself independent of this conflict and ask yourself, “Am I the same person when I take my struggle away?”  Or, more importantly, “Am I afraid of who I will become if I remove my struggle?”

If I take away my struggle to feel significant, I not only envision living a capable life but also a life where I don’t need others to feel capable.

I’m not suggesting that none of us ever needs a boost or help in our lives.  However, if we can determine not only where our struggles lie — and subsequently whether or not we’ve allowed these struggles to define who we are  we may find a way to get past what is indeed standing in our way.

As I wrap up this post, I leave you with an important question to think about before we move on to part 2…

What is your struggle costing you?

Your happiness?  Your health?  Your relationship?  Your dreams?

Think about this and then join me next Thursday for part 2!

[Tweet “What is your struggle costing you? #SelfHelp #MentalHealth via @BeetsPerMinute”]


******I’m linking up with Amanda at Running with Spoons today for Thinking Out Loud!*********

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3 Steps For Finding A Silver Lining In Any Situation

Happy Tuesday!  I am linking up with Jessica and Jill for #DishTheFit and today’s optional topic is, “An Attitude of Gratitude.”  I had to participate, because I am in the process of getting my Life Performance Coaching certification as well as completing the Robbins-Madanes Strategic Interventionist Program (who doesn’t love Tony Robbins??)  to help enhance my personal training and nutritional therapy certifications.  I believe that all of my specializations go hand in hand, and I want to be able to help my clients break through whatever barriers are keeping them from being healthy and happy.

What’s an attitude of gratitude? It’s living your life from the perspective of being grateful for everything that is.

Including how to find gratitude in things that are less than what you believe you would like them to be.  

Your attitude of gratitude is finding your silver linings on a grander scale.  

A major lesson I am learning in my life coach training is finding a way to utilize all of my failures as a way to make the path for the greater things to come.

We’ve all had times in our lives where something we’ve put a lot of ourselves into didn’t work out.  There are not enough words to describe the negative emotions we feel when this type of rejection occurs, not to mention what it does to our motivation and self-esteem.

The truth is, we can learn to reprogram and internalize these negative experiences and transform the energy associated with them into positive choices and directions.

3 Steps For Finding A Silver Lining In Any Situation

  1. Ask yourself, “What can I learn from this situation?”  Maybe you’ve lost your job, ended a significant relationship, or found out some crappy news in general.  Regardless of which end of the spectrum an event is perceived to be on, there’s always something to be learned — whether it’s about yourself, another person, or situation.  Maybe the lesson you learned is that you have to be more or less trusting.  Maybe the lesson you learned is that you didn’t feel happy in the job you lost (I’ve so been there on this one)!  Maybe the lesson you learned is that you need to take better care of yourself or start making your well-being a priority. Choosing to take a bad situation and turn it into a lesson learned will enable you to grow emotionally and spiritually.
  2. Ask yourself, “What am I able to do now that I wasn’t able to do before?”  In any situation, your opportunities will change.  Try to focus on how this opportunity will give you the ability to do something (or many things) you weren’t able to do before.  What skills did you gain from your last job?  If you’re out of a relationship or toxic friendship what time — more importantly energy — do you have to now devote to something that will make you happier, stronger, and more fulfilled?  Maybe now you’re more able to speak up for yourself and communicate what you do and don’t want out a relationship/friendship.  There is no way that you have not gained the ability to do something bigger and better today that you couldn’t have done yesterday.  Discover this, rebuild and go forward.
  3. Ask yourself, “Do I have perspective?”   Not to belittle yourself or your struggles, but if you can step back from any situation and answer yes to any, some, or all of the following, you’ve got a lot to be thankful for:
    Do I have my health?
    Do I have a place to live?
    Do I have clothes on my back?
    Do I have food to eat?
    Do I have a support system and people whom I love, and that love me?

While none of these things may seem like much to celebrate, take some time to appreciate each and every item. Being able to truly appreciate all that you do have going for you is the biggest silver lining of all.

Practicing an attitude of gratitude is all about appreciating everything for what it is, and sometimes that means having to search for that silver lining, appreciate it, and be content with life right now as it is.

Do you look for the silver lining in bad situations?  How do you practice an attitude of gratitude?

Let’s Connect

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natural detox foods

Happy Tuesday, #FitFam!  I’ve joined the link party again with JessJill and all of ya’ll.

This week I have something a little unique for our topic “Natural Beauty” — my guest, Ella James!   Ella is a writer and contributor for Consumer Health Digest, where she specializes in writing articles about Health, Beauty, Pregnancy, and Skin Care Treatments.

We all know (or at least we’ve heard) that beauty is truly skin deep, am I right? As a nutritional therapist, I have learned how nutrition can affect not only our health but also our appearance.  Simply being aware of what is lacking in our diets can not only improve our overall health, but also the version of ourselves we present to the world.

When it comes to our #FitFam, it’s safe to say that we all put in the time and effort to live a healthy and active lifestyle, both of which help us to shine from the inside out.  Speaking personally, in the past, I have struggled with issues like acne, oily skin, fatigue, dark circles, IBS, and some other conditions.  However, all of these conditions improved (and some diminished entirely) as soon as I made improvements to my diet and made healthy habits a priority.

Since today’s topic is all about natural beauty, I thought it would be fitting to share one of Ella’s articles for Consumer Health Digest15 Foods that Boost Your Body’s Natural Detox Power.   

When our bodies are naturally functioning at an optimal level inside, it shows on the outside.  And optimal functioning not only makes us feel our best, but it enables us to look our best too.

So without further delay, please enjoy Ella’s informative article and video, and let’s learn to beautify ourselves from within with natural detox foods.

15 Foods that Boost Your Body’s Natural Detox Power

Overview:  Several factors including environmental pollution, food, medications, lifestyle habits and by-products from body functions result in accumulation of toxic substances in the body. Without proper elimination of these toxins, you are at an increased risk of health problems including diseases and conditions. Here are 15 foods to boost your body’s natural detox power:

  1. Cucumber: A widely cultivated plant whose vines yields cylindrical fruits commonly used as culinary vegetables. It is rich in B-vitamins, vitamins C, and K. Its antioxidant properties make it useful as a detoxifying ingredient.
  2. Whole grains: They are rich in fiber essential for cleansing the colon. Their rinds/coatings are rich in minerals that help in detoxification.
  3. Garlic:  It has been used medicinally for centuries. It contains high amounts of vitamin C, which boosts the immune system and liver function. Due to its antioxidant properties, it helps flush out toxins from the blood stream. It also has healing properties and fights certain types of cancer and heart disease.
  4. Broccoli: Recent studies indicate that broccoli contain sulfur, an essential mineral that helps the body get rid of toxins from the body. Also, it lowers cholesterol and triglyceride levels in the blood. It has been used in treating high blood pressure, atherosclerosis, and bacteria-related infections.
  5. Turmeric:  It is commonly used to make a curry to give food a bright yellow color. It is obtained from the root of the Curcuma longa plant. It is a powerful anti-inflammatory ingredient that has been used in Chinese and Indian systems of medicine. It promotes digestion and addresses conditions like jaundice, menstrual problems, bloody urine, chest pain and colic.
  6. Red bell pepper: It is loaded with vitamin C, which helps in the breakdown of toxic substances into digestible material. Each red pepper has more vitamin C content than from 3 oranges.
  7. Sunflower seeds: They are rich in vitamin E and selenium. They increase liver’s ability to eliminate toxins and also prevent cholesterol build up in the circulatory system. Organic forms are the best because they are rich in fat and oil that easily soak up toxic chemicals found in processed foods.
  8. Grapefruit: It reduces cholesterol levels, promote digestion and prevent kidney stones.

  9. Walnuts: They are rich in Omega 3 fatty acids, essential in flushing out toxins from the body.
  10. Mung beans: Their use for medicinal purposes dates backs thousands of years by Ayurvedic doctors. They are easily digestible and help in the absorption of toxic residue from the digestive tract.
  11. Watercress: They have antioxidant properties that fight free radicals from the cells and boosts cleansing enzymes in the liver. They are also a natural diuretic
  12. Artichokes: they are rich in a compound called cynarin, which promote natural production of bile juice essential for improved digestion.

  13. Citrus Fruits: They are rich in vitamin C, which plays a significant role in the fight against free radicals in the body.
  14. Turnip Greens: They are rich in antioxidants and sulfur, which helps fight environmental toxins and heavy metals from the body. They also contain phytonutrients that activate and regulate actions of detoxifying enzymes.
  15. Lentils: They have high fiber content that helps in elimination of toxins, lowers cholesterol and regulate blood sugar.

Conclusion:  Toxins from the environment, food, drugs and other sources can accumulate in the body and make you prone to illnesses. These 15 foods can naturally improve your body’s ability to eliminate toxic substances that can harm your health. Detox your body occasionally using these natural foods to stay healthy.

A very special thanks, again, to Ella for sharing her informative article with all of you!

Ella James is an aspiring author who is pursuing Health Services Administration degree from St. Petersburg College. She is an active contributor to Consumer Health Digest, which is a leading Health News Website. Her interests include reading and writing about Pregnancy, Parenting, Health, Fitness, Beauty and Skin Care.

Connect with Ella!

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Do you eat any of these detoxifying foods regularly?  Do you focus on beauty from the inside out?