Four Ways to Boost Your Mood Fast!

You may be feeling the seasonal blues or maybe you’ve just had a crappy day. Either way, there are quick ways you can instantly boost your mood. Here are five tips to feel good in five minutes!  Do these tips every day and see a difference immediately!  

Make a list of everything you are grateful for.  It could be two things or 10, just as long as you write something you have an appreciation for. For instance, did you favorite barista greet you with a bright smile this morning? Write that down. Anything, big or small counts. The more you find things to be thankful for the more things to be thankful for will come into your life. Trust me! 

Breathe in fresh air while gazing at the sun either standing outside or looking through your window.  All you need is a few minutes (preferably more, but a few minutes will do) of natural light a day to get energized and feeling good! Exposure to the sunlight is said to increase the brain’s release of a hormone called serotonin. This lovely hormone is associated with boosting mood and helping a person feel calm and focused. 

Stretch your body.  It’s as simple as raising your arms over head and down to your toes, and a few neck rolls to get the blood flowin’ and the stress movin’ out! Wake up 15 minutes early to do some light stretching before you head out the door. 

Meditate for a minute or two and if you have more time, do it for longer!  Anyone can meditate; it is not as intimidating as you may think.  Find a quiet spot or somewhere that no one can disturb you, close your eyes and start to focus on your breath.  Breathe in and out through your nose.  Let any thoughts that come through, come and go.  Keep returning your attention to your breath.  Do this daily and you will definitely begin to see positive results from it.  I promise! 

Guest Blog Post: Denise Del Russo

Training minds, and changing bodies!

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Posted on January 23, 2017 and filed under Healthy, Lifestyle, Mind and Body, Tips.

The “Work Out Effect” Is A Solution To Combat Tech Stress

Having trouble with your printer or slow computer? In a study conducted by 24 Hour Fitness, it was revealed that millions of Americans are suffering from ‘tech stress,’ experiencing at least two malfunctions a day.  From weak Wi-Fi connectivity and poor cell signals to temperamental office printers and computers, 65 percent of U.S. adults say they regularly lose their cool because of unreliable technology. We have all been there, I know I have!

What are your technology stressors? Whether you are at work or at home, the smallest thing like pop-up ads, password issues or slow downloads can have your blood pressure skyrocket.   These little issues can add up and ultimately take a toll on our physical wellbeing.  

Stress from technology breakdown has a physical effect, with four in ten saying they’ve experienced a stiff neck brought on by stress, one in four are hampered by achy joints and muscles and over a quarter suffer from stress-induced migraines.  These ailments have increased the need to battle stress with gym workouts, yoga and getting extra rest, featured among the best remedies.

“Fitness goals are about more than exercise.  At 24 Hour Fitness, we believe the time you spend in the gym helps make the life you lead outside the best it can be, and that includes helping you deal with the daily stress of technology breakdown,” said Mike Carney, Vice President, Marketing, 24 Hour Fitness.

31 percent of participants in the survey say they work out to combat modern stress.  The most popular methods to reduce stress were walking or listening to music.  In fact, 57 percent feel they get a mental boost from working out and four in ten feel emotional benefits.  The ‘workout effect’ as a solution to combat tech stress lasts for over four hours.  Well over a third of those surveyed said if they don’t exercise regularly, they feel more stressed and pent up.

TOP 25 TECH STRESSES:

1.    Slow devices

2.    Computer/program crash

3.    Slow downloads

4.    Poor cell signal

5.    Weak/spotty Wi-Fi

6.    Dropped calls

7.    Printer jam

8.    Forgetting password

9.    Viruses

10.  Error messages

11.  Spam/Popup ads

12.  Low/Dead battery

13.  Login/Signup problems

14.  Long page upload

15.  Accidentally deleting files

16.  Delayed response

17.  Overheating

18.  Video lagging

19.  Device won't turn on

20.  Missing files

21.  Never receive text message

22.  Power cable won't charge

23.  Hard drive/ memory card corruption

24.  Device keeps restarting

25.  Photo storage issues

TOP 10 SOURCES OF TECH STRESS

1.    Laptop

2.    Desktop computer

3.    Smartphone

4.    Printer

5.    TV

6.    DVD / Blu Ray

7.    IPad/Tablet

8.    Digital camera

9.    Video game console

10.  GPS

CALCULATIONS: Two tech stresses a day- 730 a year x 56 adult years = 40,880

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Posted on January 20, 2017 and filed under Fitness, Fitness Lifestyle, Lifestyle, Tips, Workout, TYMCYB.

Fitness Files: Ronald and Galina Denzel

Galina and Roland Denzel are International wellness coaches and authors of The Real Food Reset and founders of EatWellMoveWell.com.  Throughout the years they have helped many achieve healthier, happier, vibrant living through simple solutions based on small changes to diet, movement, and other physiological things like sleep.

Their book Eat Well, Move Well, Live Well features interviews with wise and relatable experts, alongside Galina and Roland's personal anecdotes. The authors have extensive insight into habit-changing and human behavior gleaned from their collective experience working with the masses.

 

Continue reading to learn more about this dynamic duo and how they are changing the lives of their clients every day!

From Roland Denzel:

NMF: Has fitness always been a major part of your life or was there a catalyst/point in your life when you made it more of a focus and priority?

Nope. I grew up pretty sedentary. I had a bike, but never played sports much. I read a lot and played Dungeons and Dragons. When I was thirty-five I realized that I was setting a bad example for my kids, and my huffing and puffing meant I was unhealthy. I wanted to be around for them and not get sick like so many people do these days.

I started out with running and counting calories, but I had decided early on that if I found something was no longer working or I no longer liked it, to find another method rather than just stop. I had vowed never to stop again, because starting again is the hardest part.

NMF: What are a few of your go-to healthy snacks/drinks that help keep you on the straight and narrow?

I don't like to snack, but I keep jerky or beef sticks in my computer bag in case I'm so hungry I can't wait for the next meal. I've tried bags of nuts, protein bars, and even fruit, but they do nothing to tide me over, and actually make my cravings worse. Jerky and meat sticks are the only things that take the edge off and can tide me over.

NMF: At Nadia Murdock Fit our motto is “Train Your Mind, Change Your Body” so we must ask: How do you train your mind and stay motivated?

I'm always learning. My best friend and I like similar, but different things. We read, then share with each other. I often end up reading some of the books she's most passionate about and vice versa. My best friend is my wife, Galina, by the way.

I also have friends in the fitness and health communities with different points of view, but the willingness to discuss things while keeping an open mind. If you're only talking to those who agree with you, you're not training your mind, much less giving yourself permission to change it.

I also love writing and teaching. In order to get my message across, I have to put myself in my reader's shoes, talk to them, and learn what motivates them the most.

NMF: How do you change your body?  What are your fitness favorites?

Walking is #1 for health. When I first got into fitness, walking was underrated. In fact, many trainers mocked other trainers for believing walking did much of anything. It didn’t burn many calories, was the argument. While that’s true, we now find that walking is a basic need that has little or nothing to do with burning calories. Walking is a whole body exercise that improves circulation of blood and lymph fluid, and improves insulin sensitivity and blood sugar control. It also provides gentle but significant impact to the whole body, which I believe helps to maintain bone density and lean body mass as we age.

Weights are #2. I believe that we are meant to be strong. Not Supergirl strong, but strong enough to do hard and heavy work around the house or the job. Modern life has made life physically easy for many of us, me included, but I feel better, and better about myself, when I lift weights a couple of times per week.

Sleep is #3. It’s actually #1, but no one wants to hear that. We are chronically sleep deprived, but we want to blame everything else for our cravings, hunger, and fatigue. Be sure you’re getting enough sleep before the do anything else, even walking.

And from Galina:

NMF: Has fitness always been a major part of your life or was there a catalyst/point in your life when you made it more of a focus and priority? 

I grew up trained in the art of classical ballet. I stopped dancing in my late teens after a long stretch of illness that set me on a path of searching for health through movement and nutrition. That path has shaped me ever since.

NMF: What are a few of your go-to healthy snacks/drinks that help keep you on the straight and narrow?

Being from Bulgaria, I have to say plain cultured yogurt is my favorite go to snack. Add some soaked nuts, fresh fruits and veggies, and homemade beef jerky - and you have a winning combo. As far as drinks, I love green tea and properly prepared coffee, and sparkling water infused with herbs. 

NMF: At Nadia Murdock Fit our motto is “Train Your Mind, Change Your Body” so we must ask: How do you train your mind and stay motivated? 

I have a very strong sense of purpose in life. I see all humans as interconnected and interdependent. I see my health as a part of everyone's health. I have a daily practice of sitting meditation, prayer, and journaling. When I bring kindness, gratitude and patience to myself and those around me, taking care of myself is easy.  

NMF: How do you change your body?  What are your fitness favorites?

I love anything that includes using my body weight - pull ups, handstands, push-ups, bodyweight squats, and lunges, as well as sprinting. There is something wonderful in moving your body in this way. I feel empowered by bodyweight exercises.

I am also really committed to all day movement - spending as much if my day not being sedentary. That includes walking instead of driving, carrying my groceries long distance, using a stand-up desk, not owning a couch and sitting on the floor to eat and having walking meetings with my husband and writing partner. I also make the best out of my travels - I swim, stand up paddle, hike and climb wherever I go.    

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Zucchini Bread Recipe

In-house culinary specialist Sajal Hamilton at Bloomingdale's (Short Hills) shared this delicious and easy recipe with me! It was the perfect sweet treat during my pregnancy and I love the idea of baking it on Sunday evenings and having it to nosh on during the week. Continue reading to see the full recipe, let me know if you end up trying to make it yourself by leaving a comment below or tagging me (@NadiaMurdockFit) in your cooking baking photos online! 

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Ingredients:

  • 3 Cups all purpose flour
  • ½ teaspoon baking powder
  • 1 teaspoon salt
  • 1 teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • 1 teaspoon baking soda
  • 3 large eggs
  • 1 ½ cup sugar (I only added one cup of organic white sugar)
  • 1 cup vegetable oil
  • 1 teaspoon vanilla extract
  • 2 cups freshly grated zucchini
  • 3/4 cup chopped walnuts
  • *1 cup milk chocolate chips optional

Directions:

  • Preheat oven to 350 degrees
  • Grease (2) 9 by 5 inch loaf pans
  • Sift flour, baking powder, salt, cinnamon, nutmeg and baking soda
  • In a standmixer, beat eggs until light and fluffy
  • Add sugar and continue to beat until well blended
  • Stir in oil, vanilla, zucchini, walnuts and chocolate chips
  • Stir in sifted ingredients and pour into prepared loaf pans
  • Bake for 50 minutes or until a skewer inserted in the middle comes out clean
  • Remove loaves from pans and cool on a wire rack

Enjoy!

Guest Blog Post: Culinary Specialist at Bloomingdale's Short Hills, Sajal Hamilton.

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8 Beauty Essentials to Pack in Your Travel Bag To Avoid Stress

 

Heading out of town on business Or, maybe you're going somewhere exotic for spring break? For most ladies, the most anxiety filled part of traveling isn’t the long lines at airport security- it’s the packing! Especially when you want to look good while away and in all the selfies you’ll end up taking. Read on for my list of essential beauty products that will keep you looking your best. 

Facial wipes: You will use this non-stop from the flight to hotel check-in to post-excursion; wipes contain bacteria fighting ingredients to keep you feeling refreshed all trip long.

Sheet facial masks: More compact than packing an entire jar of your favorite face mask, a sheet mask can take your hotel stay from ordinary to lavish. Sneak 15 minutes to lay back and enjoy a sheet mask that will brighten up your complexion and reinforce your relaxed state of mind.

Lip balm: Keep lips moisturized and healthy while on holiday. It’s all about back to basics in regards to beauty when on vacation. You’ll be surprised how much better you look after a simple swipe of lip balm.

Multi-use products: Think lip and cheek stains, like Benefit’s Benetint. Pack a matte neutral eyeshadow that can also double up as brow powder.

Mattifying powder: Take this on the go with you to blot down your gleaming complexion.

Sunscreen: Do I really have to say it? Yes, I do! Pack it with you or buy it when you reach your destination- either way, get it, use it, and keep reapplying.

Leave-in conditioner: Between dips into the pool, beach, the sun’s heat, and any other natural wonders you’ll be experiencing on your trip it’s important to keep hair hydrated for a beautiful mane.

Facial cleanser: Don’t rely on the cleansers hotels provide, if they even offer it. Especially if your skin is sensitive, in order to avoid breakouts while on your trip bring your coveted cleanser with you and favorite skincare products as a mini version with you.

What are you packing in your beauty bag? Tell me about your beauty essentials in the comments!

Photo Credit: Steven Lewis

Guest Blog Post: Rose Wheeler

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Craving a smoothie? NMFIT has the solution! Check out my smoothie book by clicking here!

Posted on January 13, 2017 and filed under Lifestyle, Travel, TYMCYB.

Fitness Files: Andrew Gavigan

Andrew Gavigan CFT, CYT

Andrew Gavigan CFT, CYT

Andrew Gavigan is the founder of MostFit, Llc and AG Fitness Corp wellness services.  Andrew is an 11 year veteran in the fitness industry with a focus on corporate wellness services, portable fitness equipment, and fitness accessibility. I have had the pleasure of working with Andrew on a few projects so I had to interview him for my Fitness Files series. Continue reading my interview below to learn more about Andrew and his fitness background. 

NMF: Has fitness always been a major part of your life or was there a catalyst/point in your life when you made it more of a focus and priority? 

Andrew Gavigan (AG): I played sports in school but never as a means toward fitness. Sports served as a social function and was important to my growth as a person. When I finished high school my fitness level declined fast. I got zero exercise and had very poor eating habits. I went on tour with a rock band and worked in restaurants and construction. Only when I really decided to quit smoking did I find fitness as an outlet. I saw a group practicing Capoeira, a Brazilian martial art, in my hometown and decided to try it out. 3 months later I was 25 lbs down, quit smoking, and started working out at a gym. I immediately found a passion for it and the rest is history. That was about 12 years ago.

NMF: What are a few of your go-to healthy snacks/drinks that help keep you on the straight and narrow?

AG: I eat peanut butter like it's drugs! It's a healthy, natural choice for a dessert and I usually have 1-3 spoonfuls a day. Bananas are another go-to option. They fill me up, especially for a fruit, and they come with their own, built-in, carrying case.

NMF: How do you train your mind and stay motivated? 

AG: Motivation waivers, and that's completely normal, but to stay generally interested in exercise, sports, work, and all of the other endeavors that I face on a daily basis, I simply think about the things that are important to me in life. Family, friends and NOT being a burden to others. A long time ago I was able to connect my ultimate needs and wants with the things that must be done to achieve them. Now there is very little question about the hard work that my goals require. Once I was able to see through any superficial objectives and find the real reason for my goals, motivation was never hard to come by.

NMF: How do you change your body?  What are your fitness favorites?

AG: Time itself seems to have more say in how my body changes and I'm ok with that. As long as I know that my body can do the jobs I ask it to then I'm happy. In order to make sure my body gets the job done I like to mix up my workouts. I still practice classic weight training with isolated push and pull movements, but I also like to mix in Rock climbing, functional training circuits, and hiking. I'll try anything if I can fit it into my schedule, new challenges keep me on my toes and set my body up for the ever changing challenges it faces daily.

For more information on Andrew visit: http://agfwellness.com/ http://most-fit.com/

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Four Types of Beauty Oils You Need for Winter!

Winter is here and with it, so is head to toe skin dryness!

Don’t fret though, I’m here to give you four beauty oils that may just hold the secret to keeping your hair and skin hydrated throughout the frigid months ahead. 

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Firstly, the best way to hydrate skin and keep it hydrated is to drink 60-100 ounces of water a day and eat lots of green veggies. Beauty starts within, always! So, once you get feelin’ good on the inside if you add these face and body oils to your beauty routine your skin will not only be hydrated, but glowing! 

In the later months of fall and winter months, my face becomes dry in certain areas so I know I have to step up my water intake game, but I also love to use Colbert Illumino Face Oil, I love love this oil! I like to use this after I cleanse my face and before I moisture. It’s perfect under makeup or used alone. It instantly improves overall texture and tone of your skin. I also like to mix with my foundation to give an instant glow! Top ingredients include Borage Seed Oil, which aids in cell renewal and Yangu oil for elasticity and suppleness. Yes, please! 

Along with my face, my hair gets very dry as well. And the only products I’ve found that work best for me are oils. They are just so hydrating and full of wonderful ingredients that work! For my hair, I only give it a full cleanse every two to three days. In between, I use a dry shampoo to keep it smelling fresh. But, to alleviate dryness I use the Ouai Haircare by Jen Atkin Hair Oil throughout my hair and spritzing mostly on my ends. This multitasking product smoothes frizz and seal split ends, while giving a high-gloss finish. Perfect for cold, dry months!

 A luxurious silky textured blend of shea, coconut, and almond oils sound like a divine skin treatment, no?  Kindred Skincare Co. makes a glorious moisturizing body oil that powerfully hydrates dry skin and aids the body in healing and retain elasticity. It’s perfect for after a shower or anytime your body needs a boost! 

I swear the key to waking up in the morning with fresh revitalized skin is to use a face oil before sleep. I like to press Josie Maran’s 100% Pure Argan Oil Light into my skin right before going to bed and then use the rest to moisturize my hands. This ultra lightweight oil quickly absorbs into skin and heals any dry condition you may have. In the morning your skin will feel more supple and renewed. 

How will you spruce up your skin routine this winter? 

Guest Blog Post: Denise Del Russo 

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Posted on January 9, 2017 and filed under Beauty, Lifestyle, Healthy, Natural, Organic, Tips.

Avoid Overeating With These 4 Foods

Most people suffer from over overeating largely due to consuming meals that are unsatisfying and packed with empty calories. Losing weight doesn’t mean starving yourself avoid overeating with these 4 foods.

Super Seeds: Sprinkle the seeds everywhere! Chia and Flaxseeds contain soluble fiber that helps to suppress hunger. They also provide an excellent source of omega’s, vitamin E, and B vitamins. 

Legumes: Offering a good source of protein, complex carbs and good fats legumes can be added to just about anything! Add to your salad or have it as a side dish for dinner. Tip: Rinse canned beans properly before consuming. The water inside the can tends to pack a lot of sodium.

Greek Yogurt: This food is so versatile; you can have it from breakfast or as a dip with your veggies!  It’s also rich in calcium, high in protein and low in sugar, doesn’t get much better than that. Try adding Greek yogurt to your smoothie or for a snack with some berries and nuts. 

Avocados: Great for your heart and filled with fiber, it doesn’t get much better than that.  Because avocados are high in fiber and rich in fat (the good kind) they take longer to digest. Although good for you be careful of the serving size, avocados are high in calories (140 calories for half an avocado). 

For more fit food tips click here

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Posted on January 6, 2017 and filed under AskNadia, Fitness Lifestyle, Healthy, Lifestyle, NMFITTIPS, Tips.

Fitness Files: Laura Cipullo

I was introduced to Laura Cipullo through a mutual contact, as you already may know I love connecting with fellow like-minded individuals! After meeting up at a local coffee shop to discuss all things health and wellness I knew I had to feature Laura in the NMFIT Fitness Files series. Laura is the founder of Laura Cipullo Whole Nutrition Services in New York City. Her company offers services for children, adults, families, groups and education that help clients achieve and maintain good health. 

My mission is to provide individualized nutrition counseling, to clarify misconceptions regarding the efficacy of quick-fix diets, and to apply medical nutrition therapy to promote optimal health and lifelong wellness.

My goal is to help you achieve long-term dietary changes through health promotion and disease prevention and treatment, with a nutritional care plan specific to you that embraces wholesome nutrition and a balanced lifestyle. — Laura Cipullo, RD, CDE, CEDRD

Continue reading the interview below to learn more about Laura and her new offerings in 2017!

NMF: Has fitness always been a major part of your life or was there a catalyst/point in your life when you made it more of a focus and priority? 

LC: I was the kid climbing the walls. Well, I would scoot myself up doorways! I had loved moving with my body whether it was dance, skiing or hiking as a child. I ran track in middle school and high school until I was injured. I went to college in Colorado in hopes of finding like-minded people who loved activity as much as I did. Well, I found outdoor enthusiasts who were even more experienced and avid then myself. This is when I actually found yoga. My yoga practice started freshman year of college at Colorado State University. There was a women’s yoga class at 6:30 am. Thinking back, is was quite similar to ashtanga yoga. But that all came to a screeching halt when I was injured in a motorcycle accident in 1996. This is when I learned about my body. This became the catalyst to work with both my mind and body not against it. The pain I felt made me aware of what seemed like every single muscle fiber and bone. Never had I been so aware of my body and never had I wanted to disconnect from body so badly. So what was once running and rock climbing quickly became learning to walk again, evening the atrophied side with the muscular side and using the power of my mind and breath to accept my present moment and move forward. I lost all my activities and my identity. It was the most challenging and painful time in my life but it made me who I am today. I have experienced almost every body therapy from cranial sacral therapy to Bowen’s technique. To this day, I am sensitive in my body and to others’ knowing how important alignment is, and how stress or injury affects the whole mind and body.

NMF: What are a few of your go-to healthy snacks/drinks that help keep you on the straight and narrow?

LC: My favorite snack is by far yogurt. It has been since high school. Over the years I have come to love Greek yogurt and Icelandic yogurt. I just tried Quark and love this too. Kind bars, Clif Z bars and Nature’s Made chocolate chip cookies are my go-to snacks. My diet is exactly what I share in the Women’s Health Body Clock Diet. The recipes I share are literally what I eat and snack on. In terms of drinks, I start everyday with a double tall soy latte and then I carry my Swell bottle everywhere while drinking hot-warm water throughout the day.

NMF: How do you train your mind and stay motivated? 

LC: I have always been motivated and adventurous. I mean that is also how I ended up on the motorcycle before the accident. I really think my motivation is fueled by my passion for what is right, ethical and honest. It has always perturbed me that people give unsubstantiated nutrition advice or give advice without having training. I think our world has food and body messaging confused. I want people to get educated and honor their bodies rather than manipulate their body or exercise to lose weight rather than to feel well. When you turn inward, and sometimes that only happens when we are forced - you realize your mind and body are one. It is an art and science.

NMF: How do you change your body?  What are your fitness favorites?

LC: I don’t believe in changing the body. Wording is key. We need to honor our body. Working from within rather than working from the outside to change our inside. The energy comes from within you and that is what moves you rather than running to lose weight or just burning calories. This is how we teach Positive Nutrition in my New York City private practice – Laura Cipullo Whole Nutrition. All of my books share the same theme. In fact, this is why I am opening my latest labor of love – the L’ifestyle Lounge in Closter NJ. On January 1, 2017, the L’ifestyle Lounge is the product of twenty years in the world of nutrition, yoga and mindfulness. It is a safe space for self-care. It is all encompassing addressing the whole person without gimmicks. After 19 years as a registered dietitian, certified diabetes educator, certified eating disorders specialist and a registered yoga teacher in New York City, I am putting all the pieces of the puzzle together and giving others the to opportunities and education to learn self-care and coping skills from an early age. This is not about fad diets, detoxes or changing who you are. It is finding who you are by listening to your breath, mind and body. It is having the opportunity to learn how to eat all foods and how all bodies fit and can be fit – yes large bodies can be healthy just like thin bodies can be unhealthy. So the long answer is yoga. That is my favorite form of fitness because it engages all senses and challenges my mind and body without hurting it.

 

For more information on Laura click here!

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5 Easy Ways to Relax After a Crazy-Busy Week

With the holidays behind you and you are most likely kicking off your first week of work for 2017 there is no doubt that life may seem a little stressful right now. You have plenty of tasks to get done from work to friends or family commitments, housework, and day-to-day errands. It's easy to resort to some less-than-healthy coping behaviors, like overeating and drinking too much vino, which will leave you feeling worse. Today, I put together for you some healthy ways to relax and rejuvenate.

Make time to exercise. Don’t skip working out or your yoga classes. Exercising relaxes your mind and gives you more energy to tackle that long To-Do list.

Schedule a NO WORK talk night with your partner. One night a week, take a break and banned work talk for the evening. Concentrate on each other, either have a date night or enjoy a relaxing night at home.

Make massages a weekly ritual. Invest in a membership at a spa and get weekly massages. Another option is giving each other massages. Purchase scented oils, put on some relaxing music and take turns giving and receiving back, foot, even hand massages.

Go out with your friends. Even though you’re busy, you shouldn't skip your girl’s night out. Let your friends know ahead of time that work talk is not allowed. Just have fun dancing or gossiping with your friends like you always have. Time away with friends is crucial to keeping your sanity.

Keep a gratitude journal. Every night write three things you’re grateful for in your journal. It will help you appreciate your life as it is and forget about what’s going wrong with work. Whenever you feel stress, look back to it when you need a little burst of cheer.

Even if you don’t have time for exercise or weekly massages, it’s easier to relax knowing that something as small as writing what you’re thankful for or a chat with a friend can help make your stressful day a lot better quick.

Photo Credit: Brooke Cagle

Guest blog post: Rose Wheeler

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Craving a smoothie? NMFIT has the solution! Check out my smoothie book by clicking here!

Posted on January 2, 2017 and filed under Fitness Lifestyle, Healthy, Lifestyle, Tips, Self Improvement, TYMCYB.