Power Pose Challenge: 2 minutes every day practice a power pose!

Power Pose Challenge: 2 minutes every day practice a power pose!

Power Pose Challenge: 2 minutes every day practice a power pose!

Studies have shown that if you “stand in a superhero pose before a job interview, big presentation, or a really hard task, you will not only feel a lot more confident, but you’ll perform measurably better.”

And the best part is – it only takes a couple of minutes to work! 

Do I have your attention now?

When you are genetically predisposed with higher levels of testosterone and lower levels of cortisol (both men and women), you’re more likely to be more confident, assertive, less anxious and generally the kind of person who can handle situations under pressure well, all due to better hormone balance.

But for those of you who aren’t that lucky (which is many of us), research has shown that physical cues such as body language can impact performance and improve how you feel in your own skin within minutes!

Amy Cuddy (picture below) is a Harvard researcher who is responsible for spreading the whole story about “power poses” and how you can benefit from them.

In one of her studies, she learned that certain poses increased testosterone by 20% and decreased cortisol levels by 25% in just a few minutes. This means, that on demand, you can shift your hormone levels to help you in any situation you want!

How can you use this information practically in your everyday life? 

Simply stand tall like a Superman or Wonder Woman or any other superhero you prefer for at least two minutes per day.

You know how they do it – chest out, hands on the hips, legs slightly spread, chin up…

You may also close your eyes and focus on your breathing as a part of your morning ritual.

If you’d like to check out Amy’s Ted Talk, it’s definitely worth it!  www.ted.com/talks/amy_cuddy_your_body_language_shapes_who_you_are

Are you up for giving this a try?  Your challenge this week is to perform a power pose each day this week for at least 2 minutes! 

Let me know below if you’re up for this challenge!

With love and inspired hustle,

Fit Friday week 8

Fit Friday week 8

Week 8

For a great explanation of each exercise, go to my friend Alicia’s Exercise Technique Manual Here.

Warm-up and cool down for 5-10 minutes each

Complete 3 Rounds with the best form possible

10 Pistol Squats

20 Jumping Lunges (1-2)

10 Side Plank Dips L & R

20 Mountain Climbers 1-1

25 Crunches

15 Lying Leg Raise

4 Rounds 45s Work 15sec Rest


Plank hold

Split Squats

Hindu Push Ups

Suicide Tap Downs

For a complete list of instructions on how to perform these exercises download the Technique Manual that my friend Alicia graciously put together.

With Love and Simple Solutions,

Lavender Essential Oil

Lavender Essential Oil

Lavender Oil

Lavender oil is one of the most popular doTERRA essential oils (and a family favorite) because of its light, powdery aroma, and its myriad of uses for everyday life. Taken from the highly aromatic lavender flower, lavender oil has been used for centuries for its distinct aroma and powerful benefits. Whether you need to soothe the occasional skin irritation, ease feelings of tension, or promote restful sleep, lavender oil has many practical uses.*

As a naturally soothing and calming essential oil, you will find that lavender is a helpful oil to keep on hand. Want to learn how to use lavender oil? Take a look at the lavender essential oil spotlight to see the uses and benefits of lavender oil, and some fun lavender oil DIYs: https://doterra.com/US/en/blog/spotlight-lavender-oil

If you are ready to purchase some Lavender oil, contact me above so I can show you how to save 25%!! 

What’s Cooking Wednesday…Parmesan Roasted Carrots

What’s Cooking Wednesday…Parmesan Roasted Carrots

Parmesan Roasted Carrots (servings 12)


 4-5 cups baby carrots

 1/4 cup olive oil

 4 cloves (2 teaspoons) minced garlic

 3 Tablespoons grated parmesan cheese

 1 to 2 Tablespoons panko bread crumbs, optional

 3/4 teaspoon kosher salt, more to taste

 1/4 teaspoon ground black pepper, more to taste

 Chopped parsley, optional


Preheat oven to 400°F and line a baking sheet with foil. Spray with non-stick

cooking spray.

Place the olive oil, garlic, Parmesan, breadcrumbs, salt and pepper in a large zip top

bag. Add the carrots and shake until they are well coated. Then spread out onto the

prepared baking sheet.

Bake for 20 – 25 minutes, or until tender. Toss with a spatula half way through.

Remove from oven and serve 1/2 cup immediately. Top with fresh parsley if desired.

(Credit: http://www.iheartnaptime.net/roasted-parmesan- carrots/)

No Dining Out Challenge!

No Dining Out Challenge!

No Dining Out Challenge!

Okay, so before you start making excuses and complaining how busy you are this week or that you can’t cook, hear me out!

Eating at home does require more time and effort, but can we talk about some of the positive sides for a few minutes instead?

  1. Homemade meals cost less, so lets begin with that – you’ll save money.
  2. By eating at home, you’ll always know what’s in your food.  You’ll also be more likely to eat a LOT less calories!
  3. Dining out means you are exposed to greater temptations. And we all know most of us eat with our eyes first!
  4. Eating a healthy diet will definitely give you more energy throughout the day… which leads to more confidence, increased productivity, and better relationships.
  5. Cooking gives you the opportunity to have quality time with your family and friends.  Memories of cooking dinner and eating as a family last a lifetime.

So if you’re leading a busy lifestyle and you dine out a lot, this may be challenging for you at first.

3 Key Tips for making this week a success:

  • Plan all of your meals ahead of time
  • Save time by doing a 2-3 hour cooking session where you make ALL of your food for the entire week!
  • Always keep ready-to-eat food nearby.  Most people fail when they are hungry and run out of great options at home or at the office!

Your challenge this week is to prepare your own meals and eat at home for a change.  If you already have plans for brunch or dining out, invite them over for a nice home cooked meal!

If you want to be part of this challenge, let me know in the comment section below!

With love and inspired hustle,