Thinking About Running?…What’s Stopping You?

how-to-start-running

It’s been said that runners are genuinely happy people and as an avid runner. I would have to agree. Running releases endorphins which are hormones that block pain and enable you to experience euphoric feelings in what we like to call Runner’s High. These chemicals make runners feel more energize before and after a run. Running is great way to stay in shape and even lose a few pounds but there are some things runners must do to keep healthy and  injury free or it could end up doing more harm than good to your body.

Here are a few tips that I’ve learned along the way through trial, error and research.

Shoe Fitting – Strongly Recommended

If you’ve not yet experienced a proper shoe fitting or been to Big Peach Running Company in Atlanta, Georgia, I highly recommend that you do.  If you’ve had the same shoe for the past 18 months or greater, please take a trip to your nearest run store.

Breathing

This one takes time. Practice deep belly breathing. Don’t focus on your breathing, it’s going to happen whether you think about it or not, you don’t think about breathing when you walk, try to do the same with running. Air in through the nose and out through the mouth. Music helped me keep my mind off breathing.

Clothing

The trick is to dress 5-10 degrees warmer than what it is when you leave the house for the run. Wear light material (cotton is rotten!)

Stretching is the most important part of working out. Make sure you stretch for at least 5 minutes before and after your run. Think of your muscles like rubber bands…you quickly pull a rubber band that hasn’t been used yet and it’ll snap. Warm it up, get it used to activity, then stretch it, and you’re ready.

Now that we’ve covered just a small key component to running, let’s talk about how I’ve learned to run and build endurance.

1.) Intervals

Intervals builds endurance. For shorter runs,walk 5 minutes, jog 3 minutes, sprint the last minute & repeat for 24 consecutive minutes. Do this for a week or two. Week 2, walk for 10 minutes, jog for 6 minutes or find a landmark like a tree, car, pole, etc. and don’t stop until you’ve reached that landmark. I use to literally cheer myself on. Continue intervals until you’re able to run one whole mile without stopping.

2.) Accountability

I use to like running solo for various reasons until I did my first group run. Group runs keeps you accountable and pushes you to keep going when you would otherwise stop when you feel tired. Don’t stop and Happy Running!!

Join the squad

img_4064

Detox Your Space

detox-your-space-declutter-your-mind

As 2017 approaches, what better time to take a deep look at our surroundings and decide what needs to stay in 2016. My goals for 2017 are to grow on a personal level. I want to write more, connect more, engage with the world around me.  I often get somewhat stationary when my mind is not in a open and creative state. I also discovered  when I have clutter in my work and personal space, mental clarity seems so far away.  I have to take a few moments to organize my desk or room. This practice does so much for me. I can breathe, think, create, imagine!

If you are like me and need to get “ish” done this upcoming year then I encourage you to detox your surroundings and make them pretty. So many of us have clutter and unnecessary items stored in our homes, rooms, closets, desks, purses. It’s time to do a clean sweep. Even if you only have time to attend to just one area, you will be glad you did. This challenge is going to cause you to face yourself and tidy up your life. There’s something calming and centering about simplifying your life (we take a further look at mental detox here). Are you ready to create some beautiful, simplicity and get rid of all the clutter in your surroundings?

Here we go!

Find an area in your home (your desk, bedroom, closet, pantry, purse). Decide what you want to feel from the space. Discard trash immediately. Go through books and papers. Go through the items and determine what you need on a daily basis. Put those items to the side. Now go through other items that you love…put those to the side. Get rid of any items you don’t need or does not give you warm feelings upon touching them. Then arrange and organize the area the way you like it with only leaving items that you love in your newly decluttered space. Now sit down and take a look around. You’re feeling it aren’t you? I knew you would.

Sign up for the Coco Bubbly Life Detox

 

 Happy-Merry New Year!

 

 

 

For the textured driven snack-ist

popcorn

I know I am not the only who has these crunchy food cravings…salty chips, tortilla chips, chips, chips, chips. For me crunchy food translates to deep fried, greasy goodness. Some specialist say that these cravings are linked to stress…hmmm?! I can see that however being stressed is not the reason I love my crunch.  I KNOW that potato and corn chips are not the healthiest choice of foods. As a matter of fact they are not healthy at all. While I work on scaling down and reaching for a crisp raw vegetable to satisfy this hankering, popcorn has been my go to. I pop my corn in a pot. I don’t like microwaves or the chemicals in microwave popcorn. I found organic Non GMO Blue corn kernals and it is delish.  I top it with my favorite fixings and seasonings(fresh cilantro, key lime, pink salt and smoked paprika).  I decided to share it with my salty-crunch craving soul sisters. Try it and let me know what you think.

Here is what you will need:

  • One medium size pan with matching lid
  • 2/3 cup of popcorn
  • 1/4 cup of coconut oil
  • Juice from 1 key lime
  • 1/4 cup of cilantro
  • 1 tablespoon of Pink Himalayan Salt
  • A dash of Smoked Paprika
  •  Extra Virgin Olive Oil

Directions:

  • Heat pot with lid over medium high heat. Add coconut oil and 3  kernels.
  • Cover pot and let all kernels fully pop.
  • Add the rest of the kernels.  Cover and cook, shaking frequently  until the popping starts to dies down.
  • Remove from heat and remove the lid
  • Pour popcorn in large bowl and drizzle with a little olive oil,  toss with the salt, smoked paprika,  lime juice and cilantro.

 

 

Disease Killer-Chamomile Tea

ice-cream-party

I was first introduced to Chamomile by mom(my first herbalist). I was having trouble sleeping and she suggested that I try some Chamomile tea. I did and I’ve been hooked ever since. It relaxed me. I slept. It worked. That simple. I continued to drink this unique, floral tea throughout the years as my sleep and  relaxation remedy but now I am discovering all of the other health benefits of this miracle herb.

Chamomile is one of the most ancient herbs on the planet. It is an anti inflammatory herb that comes from a blooming plant and a part of the daisy gang.

Here are just few of the health benefits of Chamomile Tea:

  1. Insomnia, anxiety, nervousness, nightmares, hysteria, natural anti-depressant-filled with relaxing properties that will calm and bring you down about 10 notches.
  2. Menstrual Cramps-helps with menstrual spasms…no time for cramps!
  3. Acne-tea can be used topically or orally.  helps to heal and clear up your skin
  4. Skin brightener-help to brighten dark spots (use topically)
  5. Wrinkles-shields your skin from harmful free radicals that can cause aging.
  6. Boost Immune System-helps to fight off infections caused by colds.
  7. Eczema-helps to relieve symptoms. Just as effective as hydrocortisone.
  8. Arthritis-Arthritis is joint inflammation. Chamomile has anti inflammatory properties which help to reduce joint swelling.
  9. Cancer-studies have been shown that Chamomile tea reduces cancer cells (prostate, breast, ovarian, skin).
  10. Migraines-drinking this tea will help to cure migraines and headaches.

The next time you have trouble sleeping or fighting off a cold  try a cup of chamomile to help you relax.  If you are taking any prescribed drugs or any other drugs consult your physician before indulging in Chamomile.

 

Make it a latte:

Chamomile and Honey Latte

Ingredients:

2 or 3 tea bags of Chamomile Tea

3/4 cup of filtered water

3/4 cup of almond milk

1 tablespoon of Raw Honey

1/2 teaspoon of Pure Vanilla Extract

Instructions:

Add the water to a small saucepan, cover with a lid, and bring it to a boil over high heat.

Turn off the heat and add in the chamomile tea bags. Cover the saucepan and allow the tea to steep for 5-7 minutes. You want it to be very strong.

Remove the tea bags and add in the non-dairy milk, raw honey, and vanilla extract.

Turn the heat back on to medium and stir continuously until the mixture is hot but not boiling.

Turn off the heat, pour into your favorite mug, and enjoy!

Optional: Use a milk frother to create a luxurious layer of foam for your latte.

 

 

 

 

 

Happy By Design

l6ylvm-fjxc-sofiya-levchenko

Happy…

This idea of “be happy” is always thrown around like someone can magically wave the wand from The Happy Fairy and poof we’re happy. Is it really that easy?  Pharrell Williams of course always makes us want to be happy. But how do we do it? What is the formula for happiness? Is there a scientific method proven to lead us to this euphoric and blissful state?

In my opinion I believe happiness starts with the decision to be happy? You have that power. You can decide your fate of happiness at any given moment you choose to do so.

You have to determine what your world of happiness looks like. Only you know. Is it a walk on the beach? Is it sipping a cup of hot herbal tea? Is it spending time with your loved ones. What does your happiness look like?

I also believe that happiness does not exist outside of ourselves. This means that our happiness should be not be tied up into others and their ability to create on dismantle our happy place. Stanley or Jasmine should not be the source of your happiness.

Scientifically speaking there are methods that are great for boosting your “happy health meter” Here are a few:

1. Breath

2. Exercise

3. Plan a trip

4. Enjoy some sunlight (get out of the house)

5. Get more rest

6. Always remain grateful.

7. Edit your playlist swap out the sad songs for the happy ones.

8. Call up a loved one that you enjoy speaking with.

9. Clear clutter from areas where you relax or work.

10. Light a citrus scented candle….mmmm!

 

Herbal Steams…The Cure.

img_3819

While I am not one who suffers from sinus pain and congestion, many of my friends and family members do so we suffer together. I don’t like to stand by while someone I love is agonizing and unable to breathe. When my son woke me up at 2 a.m. in  the morning crying because he could not breathe through his nose, I sat still for a moment trying to think of ways to soothe him without drugging him back to sleep. I don’t like using over the counter meds because of the active drug ingredient has a weird side effect on my son. Once the drug wears off he gets hyperactive. I had no other options and I could see his frustration,  I headed for the medicine cabinet to bring him some relieve.  The next morning I began researching ways to help relieve his pain. I came across an article about people using herbs and hot water to clean their pores, steam facials and heal sinus issues.   So I made a concoction for my family and they loved it. No more sleepless nights due to congestion and stuffy noses. Since then this Herbal Steam has been in the Coco Bubbly Product line up. Purchase here. This product not only helps to clear your nasal passages it also gives your skin a warm dewy glow and minimizes those pores.

Here’s how it’s done.

  1. Pour herbal steam in a glass or ceramic bowl.
  2. Prepare water as if you were making tea. Once the water is hot, pour over herbs into glass bowl.
  3.  Let stand for 3 minutes.
  4.  Grab a large towel for your head.
  5.  Place towel over your head and put your face close by the steam but not into the water. Keep you eyes closed to avoid irritation.
  6.  Steam for about 5-7 minutes.
  7.  Wipe steam and sweat from face and wash face as usual.
  8.  Enjoy glowing skin and clear nasal passages.

Join The Crew

life-detox-plan-1

Heeeyy! We are a week and some change away from starting this journey of health and wellness. I am so excited to be here with you at this detoxifying moment in time. I have never been so passionate about anything as I am as seeing you flourish in your bodies and minds. This life detox has changed my life and I am happy to be sharing it with you.

You may still be on the fence about taking the plunge so here is a list of reasons why you should and know that you are in good hands because I’m pretty sure some of y’all are like, “um, who does she think she is?”. It’s cool, I feel you but trust me. You don’t want to miss this one.

10 Reasons Why You Should Join The Coco Bubbly Life Detox

  1. You are constantly worried about everything…children, husband, family, pets, car, house, food, water, global warming, the apocalypse (you get where I’m going with this.) You need a mental break.
  2. You want to get a handle on life and learn how to deal with stressful situations that may have been running your life.
  3. You want some straight up “cut through the clouds” mental clarity.
  4. You want to eat some amazing healthy food. Yes, you can eat while on this detox.
  5. You want to be happy and feel alive again.
  6. You need a good nights sleep…it’s been a minute since you’ve slept like a baby.
  7. You want a detox in which loosing weight is not the core focus but you still drop pounds. Let’s face it, we get tired of always talking and giving all of our attention to loosing weight. Life is precious we should spend our time enjoying it.
  8. You want to learn of natural effective ways to care for your body and skin.
  9. You would like to run your 1st 5k or you’re a 5k champ.
  10. You want to join forces with a sisterhood of women who have decided to be better, feel better and do better.

Join the squad here.

The Pretty Mind Detox Challenge

img_3524

God desires for us to be healthy in our bodies and in our minds. He wants us to dedicate time to get rid of those old toxic thoughts and cleanse our minds with His words. He wants to captivate our thoughts because our minds are designed to respond healthily to His word which causes our bodies and souls to prosper (scientifically proven for my science lovers). When we harbor toxic thoughts we are producing unhealthy brains. When we erase those toxic thoughts with healthy thoughts we are creating a healthy mental state ultimately forming healthy bodies and happy lives.

I absolutely love challenging myself to a good old metal detox. I always gain clarity, peace, joy, enlightenment, wisdom and balance.  So over the next 7 days we are going to take a quick mental detox to get rid of toxic thoughts and focus on how much God loves us. Let’s go! 7 days to marinate on the good. Your pretty mind awaits!

Supplies needed:

  1. Favorite Pen
  2. Favorite Journal
  3. Favorite feel good music…I like Bethel Music.
  4. An open heart and a little tissue (I cry sometimes when God shows me things).

The Pretty Mind Detox

1.Think about a situation and examine how you have been dealing with that situation.

2. Examine the negative, damaging thoughts you have had as it relates to this situation.

3. Look at what you want the end result to be. Right this down in your journal.

4. Ask GOD to show you how to deal with this situation.

5. Be thankful and grateful during this time.

6. For the next 7 days every morning when you get out of bed, designate only 7-10 minutes of your time to listening to God’s voice, writing in your journal, praising, thanking and worshiping HIM.

Mommies, I know this challenge may be pulling on you a bit because you are already stretched for time but this is so worth it. Even if you say, I’m going to commit to getting up a few minutes early to ask GOD what HE will have me do today and write at least 3 things down before you leave the house. It’s about allowing Him in on your thought life first thing in the AM.  Leave me a comment and let me know how you like it.

Heal While You Sleep

img_3392

When you are going through the detoxification process your body requires rest. The elimination of toxins occurs mostly at night while the body is resting. If you are running all over you are depleting energy that is required in order for you to properly detoxify the body.

If you want mental clarity, you are going to have to hit the sheets and close your eyes. Your mind is bombarded daily with interruptions and distractions making it hard to give attention to a specific problem you may be dealing with. Resting will allow you to gain a clearer view of difficult situations you may be experiencing. You will notice that once you have allowed your body to get the proper amount of sleep, the problems you may be facing will seem less difficult and even solvable. Learn more about resting and the Coco Bubbly Life Detox here

Here are some practical tips for you to ensure your sleep and sweet and peaceful.

  • Do not eat right before you go to bed.
  • Drink a cup of strong Chamomile Tea(use 2 teabags).
  • Avoid sugars, sweets, juices, chocolate, coffee, soft drinks, caffeinated teas, and alcohol.
  • Make sure you are warm enough to sleep, wear socks if needed.
  • Drink liquids in morning and less in the evening so you are not running to bathroom in the middle of your resting time.
  • Make sure your room is dark and quiet
  • Relax, turn off you technology equipment at night, a do a little light reading.
  • Limit your evening exercise to a light walk.
  • Read something uplifting that will relax you and bring you peace