Girlfriends Fitness Oronogo

Transparency alert! The reason (and the way) I work out and plan my meals is different now than it was 10 years ago. That’s because like everyone else I’m getting older, and that means my goals/needs have shifted. Just as an example, in my younger days I only did cardio workouts, now I do at least 2 strength training workouts each week.... Here’s why I made this particular change: I’m 50 something, and as I head into my 60’s I want to build & keep the muscle mass on my body. I’m concerned about maintaining my muscle and keeping my bones strong. It’s all about OPTIMIZING my routine to get the best results possible and put me in a solid position for the future! Have you made any changes in your routine based on aging? Let me know! If you want to update your self-care to be healthy at every age, reply below for a free copy of my new eBook, ‘Healthy at Every Age.’

The future is literally the sun coming over the horizon every morning! Every day gives you a new opportunity to make your future bigger and brighter. What you choose to do today can have a huge impact on tomorrow. And these choices don’t have to be big or painful. This week I’m challenging you to identify and commit to taking THREE FUTURE-FOCUSED ACTIONS. These are things you can do 2 or 3 days a week that will propel you to greater success not just for TODAY but over the... long term. I’m not talking about huge, life-changing measures here. Rather, think in terms of small actions that pack a big punch! Let me show you what I mean. Stress is an unfortunate reality for most of us and is pretty much unavoidable these days. For me, some of the stress in my life is related to finding balance between my family and owning a business. And even though I can’t and don’t necessarily want to change the realities that cause me stress I know that how I choose to deal with it can make a huge difference in how I feel now AND how it affects me over the long term. Taking healthy steps to manage my stress will help to fill up my personal retirement bank in the future. So here’s my 3-Step Action Plan! (And you will build yours based on what YOU need in your own life.) FIRST, I’ve decided I’m going to add a short, leisurely walk to my schedule three times a week. Not a long walkI’m talking 30 minutes, max. And not fitness-focused walks, either! My plan is not to focus on fitness but instead just to BREATHE, clear my mind, and let go of any stress. SECOND, I’m going to make it a point for these walks to take place OUTSIDE. That’s because experts tell us that NATURE has tons of stress-reduction benefits. Studies show that spending time outdoors can reduce inflammation, improve mental well-being, and even help us to sleep better! Plus, being outside means I’m getting some natural vitamin D from the sun. This is great for us in small doses! Vitamin D can even boost our immune system, which definitely plays a role in how our body responds to stress. FINALLY, during my walk, I’m going to forego my usual podcasts, audiobooks and music. Instead, I’m going to listen to the sounds of nature! The sounds of wind blowing through the trees, birds chirping, or the crackling of leaves can help release tension. To repeat, here are my 3 actions for de-stressing: 1. Taking short, leisurely walks a few days a week. 2. Taking those walks outside. 3. While walking listen to the soothing sounds of nature. It sounds simplebecause it IS. But, these small walk breaks make all the difference and will pay off now and in the future! What 3 actions will YOU commit to today for a brighter tomorrow? What are 3 simple things you can integrate into your life to make it even better? See more

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MYTH OR FACT Eating red meat can speed up the aging process. ... . . FACT! Unprocessed organic red meat does NOT appear to accelerate the biological aging process but studies show processed conventional (grain fed, factory-farmed) red meat DOES. This might be because conventional meat contains phosphates that improve its tenderness, flavor and shelf life. Having too much phosphate in your blood is linked with a higher risk of heart disease, weak bones, kidney disease, and a shorter lifespan. That being said, many researchers believe the shorter lifespan isn’t only because of the meat consumption, but other lifestyle factors. Plant-based foods contain numerous micronutrients and antioxidants that can protect against disease. The takeaway: If you eat red meat, if at all possible make sure it’s certified organic and also make sure you eat your vegetables! REFERENCES: www.eatthis.com/red-meat-aging/ https://www.medicalnewstoday.com/articles/326156

We all need downtime! Where do you want to go on your next trip?

Here’s Why Relying on your Willpower Doesn’t Work Does this sound familiar? You make a New Year’s resolution to get back on track with your fitness. You totally rock it for a few days. ...Continue reading

We have a birthday girl this week. Laura Samford’s birthday is tomorrow, January 16th. Have a wonderful, happy, healthy birthday and many more to come! HAPPY BIRTHDAY!

Registration for the New Year's Challenge will be closing down! Do you ever feel like you’re caught in a tired-hungry-bloated cycle and you don’t know how to get out of it? It’s very common after the holidays, and it goes something like this ... You wake up tired and need a jolt of caffeine to get you going and then another pick-me-up dose mid-afternoon. You’ve had to move your baggy shirts to the front of the closet because of the dreaded muffin-top your jeans don’t zip up the way they did when you bought them Your sugar cravings are kicking in, and you keep thinking TOMORROW I’ll get started? Don’t give up! You’re not alone. I have something that will help, and I wanted to give you one last chance to check it out. Today is literally the last day to register, so if you’re on the fence, then message me right now. I’ve put together an AMAZING 28-Day New Year’s Transformation Challenge that will help break you out of that vicious tired-hungry-bloated cycle. The challenge lays it all out for you, step-by-step. No supplements, no deprivation just healthy whole foods, and smart, results-oriented workouts. And today is your LAST CHANCE to sign up. We’re starting on January 18th, so now is the time to secure your spot! This program is for you if you’re ready to: Shed holiday weight gain Rev up your metabolism Get rid of belly bloat Improve your sleep Stop the cravings Feel energized! ---> Registration is closing down at 5:00 PM today. Message me to claim your spot. Here’s just some of the cycle-busting resources and materials you have access to: Metabolism-Boosting workouts. Complete 28-Day Meal Guide simple, delicious meals that are designed to help you feel slim, healthy, and energized. Weekly Print & Go Grocery Lists you’ll know exactly what to buy. 2021 Success Guide this contains everything you need to know with lots of tips for building a healthy lifestyle for you AND your loved ones! Exclusive Access to our Private Facebook Group... Meet other people transforming their body, ask questions, share experiences, and get advice. Amazing Support You’ll get all the support, accountability, and everything else you’ll need to fast-track your success! That’s just a small fraction of what’s inside and in just 28 days you’ll feel back in control (and also lighter, leaner, and vibrant)! --->Message me to learn more before time runs out! Let’s make 2021 a year to remember.

Sunset Workout tonight 6:00. Text, call or message for details.

Only a few more days to Register for the Little Black Dress Challenge. If you are needing to lose 8-20 pounds, or maybe you are just needing to get back to eating healthy, this challenge is for you! Register today. Message, call or text 417-529-3608.

Registration is still open! Join me for a healthy lifestyle change! Plus, lose up to 8-20 pounds! It starts Monday, October 5th.... Call, text or message me for details, questions and to register.

CLASS TONIGHT AT 6:00! During our stretching and yoga time we will turn our mats to take in the sunset and this will be our view as we end our group class. Message, text or call if you need directions. I can’t wait to see you tonight!