Acupuncture and What You Need To Know

Have you ever wondered about acupuncture? I mean maybe you know a little bit about it, like the fact it's people sticking tiny needles in you and what you've seen in movies or from friends. I've heard acupuncture work for so many people I just had to know all about it. What is it exactly and why it works. So I sat down with Andrea Wingrave from Acupuncture Edmonton to learn all about it. 

What is acupuncture?

Acupuncture is a Traditional Chinese Medical (TCM) modality that involves the insertion of hair-thin needles into specific points on the body. These points lie on meridians or pathways along which the body’s life-giving energy called Qi (pronounced “Chee”) circulates.  Disease is caused by an imbalance of the normal flow of Qi through these meridians, whether there is too much, too little or it is blocked from flowing altogether.  When the points are stimulated, the Qi flow regains its proper balance and the body begins to heal itself.

How does it work?

Acupuncture is based on the TCM theory that our vital energy (Qi) circulates in our body along defined paths or meridians. When this flow of Qi is out of balance due to trauma/injury, poor lifestyle, stress or improper diet, acupuncture helps restore the flow and allows your body to heal itself.  Modern science tells us that acupuncture stimulates certain areas of the brain, triggering: hormone production and secretion; inflammation reduction; blood circulation; pain reduction; appetite supression, etc.  There is so much more to learn in this area, you can read more here:

Does it help with stress?

Acupuncture stimulates the parasympathetic nervous system, which is induces a "rest-and-digest" state (the true opposite of the fight-or-flight state).  Patients usually feel very relaxed during and after their treatments.  Some fall asleep with the needles in, others report having a very good night's sleep on treatment days

What are some conditions you see typically or can treat?

  • Headache and Migraine
  • Trigeminal Neuralgias
  • Frozen Shoulder
  • Tennis Elbow
  • Sciatica
  • Jaw Pain
  • Chronic and Acute Low Back Pain
  • Neck and shoulder Pain
  • Hip Pain
  • Osteoarthritis
  • Carpal Tunnel Syndrome
  • Knee Pain
  • Fibromyalgia
  • Chronic Fatigue
  • Sports Injuries and Pains
  • Constipation/Diarrhea
  • Heartburn
  • Gastritis
  • Nausea
  • Sinusitis/Rhinitis
  • Common Cold and Flu
  • Bronchial asthma
  • Premenstrual Syndrome
  • Dysmenorrhea (menstrual cramps)
  • Spotting and Excessive Menstrual Bleeding
  • Amenorrhea (Loss of Menstrual Period)
  • Pregnancy Support
  • Impotence
  • Infertility
  • Incontinence
  • Stress
  • Anxiety
  • Depression
  • Insomnia
  • MS symptoms
  • Gout

Is acupuncture safe? Will it interfere with current medications?

Acupuncture is completely safe when administered by a Registered Acupuncturist. Acupuncturists are required to use only single-use needles which are disposed of after use. Any mild side effects such as bruising or dizziness is self correcting. Tell your acupuncturist about all the medications and supplements you are taking.  In some cases acupuncture can make your medication work better and/or lessen the side-effects caused by these drugs.   If you have a severe medical condition, or if you're not sure, always talk to your doctor before seeing any paramedical practitioner.

What to expect?

During your first visit I will ask you to sit and chat about your health history; I will ask you additional questions about your ailment(s), general health and lifestyle. You will be asked to show your tongue and I will take your pulse to complete my TCM diagnosis.

Next you will be asked to position yourself on a massage-type table either facing up or down or on your side depending on where the needles will be placed.  While you get settled I will leave the room to wash my hands.

To begin the treatment each point will be swabbed with alcohol then each needle is inserted to the correct depth. The needles used to stimulate acupuncture points are very slender; only the finest quality solid stainless steel, pre-sterilized, single-use, disposable needles are used. They are inserted beneath the skin’s surface into the muscle to a depth appropriate for each point. The sensation from the needle varies – you may feel nothing or you may feel heaviness, a mildly dull ache, a nervy sensation or tingle.

Once all of the needles are in place, you will be left to relax for several minutes (approximately 30). Many people fall asleep during this time since the treatment puts the body into a relaxed state.  When the treatment time has elapsed, the needles will be removed and any other complimentary therapies will be administered as needed. 

Will it hurt?

Getting acupuncture from a Registered Acupuncturist who uses TCM shouldn't hurt.  The odd time, you may feel a tiny poke which means the needle has come in contact with a very small blood vessel. Let your acupuncturist know and a simple re-direction of the needle will rectify this.

What is the cost?

When you see a registered acupuncturist, your first appointment will include a complete assessment during which you discuss your health history and your current complaint(s). This is followed by a full 1 hour treatment.  The initial appointment costs around $100.  Follow up treatments (typically 1 hour) usually cost between $60-80. Some clinics are set up to directly bill your insurance company on your behalf.  Most medium and large sized companies offer health benefits that include between $500 and $1000 that can be spent on acupuncture treatments.

Do you use other modalities other than acupuncture?

Depending on the condition being treated, electro-acupuncture, cupping, gua sha, basic massage, and/or diet therapy may be used.

Tonight I'm heading over to Acupuncture Edmonton for a treatment. I'll be tweeting my experience, but come back next week for a full blog post on how it went!

If you'd like more info on Andrea and her clinic you can find her on Facebook, Twitter, Instagram  and her website

Love, 

Jen

 

Nutrient Packed Smoothie

I'm a busy lady. As most of us are. I also love smoothies, but I sometimes despise pulling out 5 million ingredients to make a simple healthy and nutritious smoothie. 

So here is the easiest way to pack some nutrients into your day without the pain of finding and pulling out ingredients. 

Ingredients:

  • 1/2 cup frozen pineapple
  • 1/2 cup frozen mango
  • 1/2 - cup coconut water depending on if you like your smoothies thicker or not. If you do not have coconut water, plain ol tap water will suit you just fine. 
  • 1 scoop concentrated greens - I used the Balance Diet Spa Boost 

Blend everything together and back you go to your busy day!

I like to use this as a pick me up in the afternoon especially since I find myself liking something a little sweet mid day. If you wanted to make this more into a meal replacement I would add some protein powder and your favorite milk instead of water. 

I like using the concentrated greens since its an easy and quick way to get in a bunch of health benefits in one little drink! The pineapple is a great anti-inflammatory and the coconut water a wonderful hydrator, so drink them all summer long, staying full of energy.

Love, 

Jen

Self Care Sunday - Walking

Welcome back to Self Care Sunday. Last week we talked about A Simple Bath. Did you make time to care for yourself this week? It's okay if you didn't. Guess what? You get another shot this week! 

This week I want to chat about walking. Again a simple self care most of us can do. Almost every day I wake before my family. I'm an early riser. A few days a week I meet my friends and we do workouts at 6am, but one day this week I woke up and went for a walk in my neighborhood. I felt the rising sunshine on my face, the still crisp cool morning air on my skin and since I was walking without a "purpose" or "place to go", I was able to slow down and take in the smell of the trees, lawns being watered and notice details of my neighbors houses I've never noticed before. 

I finally walked far enough to this space that open up and overlooks the river valley. I've been here before, but never really paid attention to the view or noticed the trail that leads down the side! I've always been so busy as I pass by. I took a moment to sit on the ground and have a few big beautiful breaths and stretches. I got home feeling refreshed and rejuvenated as much as a sweat dripping, muscle burning workout. 

Walking is a simple task, it feels good and gives you the time to reflect. Daydream a little, sort out problems in your head, listen to your favorite music, plan your week ahead, reconfirm mantras and positive affirmations. You can also check out this wonderful post 17 Health Benefits of Walking.

A few tips for getting in your walk:

  • Schedule a day (or more) and the time that you will take this walk. Put it in your calendar and note it's as important and someone asking you to do something else. Note if you are a morning or evening person and possible go with the sunrise or sunset.
  • Wear comfortable clothes and shoes. This isn't a fashion show.
  • Download some calming music or an inspiring podcast if your neighborhood or time of day is a noisy one.
  • Talk a water if you will be gone a while or it's hot out.
  • Get help with children. Ask your partner for this time alone, ask another friend to watch your kids and then when you are done you watch hers and she can go for a walk. If you have to bring the kids, there is no shame in giving them toys or distractions in the stroller to occupy them a little. Remember this is about you, not them.  
  • Put your phone on airplane or don't bring it. No Facebook or tweets or emails or phone calls. This is your time to be with yourself. 

 

Share with me where your walking journey takes you.

Love,

Jen 

Quinoa Kale Cakes

Quinoa Kale Cakes, say that three times fast! Growing up my best friend was Polish. Her mom was thick accent, moved from the motherland only a few yeas ago Polish. She was a stern but wonderful woman that was always trying to feed me. Always. She made these delicious morsels called potato pancakes I adore. She made them for me sometimes when I wasn't getting her daughter into trouble. Hehe. I have never been able to perfect the potato pancake quite like her, but I like to think these quinoa cakes are a healthier version that do hers a tiny bit of justice. 

These cakes are not very stable or hold together until they are cooking ( a lot like potato pancakes), but once the cheese crisps up and the eggs cook they firm up a bit. So do not fret!

Ingredients:

  • 2 cups of cooked quinoa (I like to precook more then this and additional quinoa can be used in salads for lunch throughout the week.)
  • 1 cup egg whites OR 3 large eggs. 
  • 1 cup fine chopped kale. Removing the hard stem first.
  • 1.5 cups cheese. I used Mozzarella, but I've also used Parmesan or Cheddar.  
  • 1 tsp garlic powder
  • salt and pepper to taste
Remove the hard stems from the kale. 

Remove the hard stems from the kale. 

How to:

  1. Preheat eh pan to a medium high heat.
  2. Mix all the ingredients in a bowl really well. 
  3. Scoop up about 2 tbsp of mixture and place in the pan, spreading it out a bit. 
  4. Flip when the edges start to brown a bit.
  5. Press down to cook the other side flattening and remove from heat when done. 
  6. Enjoy alone or I like Thai chili sauce or any condiment to you hearts desire!

 

Serve as a side dish or eat on their own!

Serve as a side dish or eat on their own!

Summer Spinach Salad

It's been unusually hot here in Alberta for this time of year. So much so we've had raging forest fires, even enough to evacuate a city of 90,000 people. Today is the first time the temperatures are a little cooler and it looks like the possibility of rain.

Yesterday it was hot and sunny and we were doing a potluck at my sisters house for Mother's Day dinner. Since her and I are both vegetarians, it's always the joke about which one of us is bringing the salad. And since it was Mother's Day (read as my day off of cooking) I was putting the least amount of effort in for this one. 

So here is my super easy and health summer spinach salad. I pair this salad with catalina or balsamic dressing. I wrote the balsamic dressing below!

What you need:

  • Bag of spinach
  • 2 cups strawberries, sliced and cut in half
  • 1/4 cup sliced almonds
  • 1/4 cup red onion
  • salad dressing of choice. (See below for recipe)
  1. Mix spinach, strawberries, almonds and onions in a bowl. Set aside until it is being served.
  2. Before serving pour dressing, toss and enjoy!
  3. Say "Wow that was easy and it taste delicious!"

Okay step 3 is optional, but its really that easy! I really like simplicity, especially when it comes to summer food. Nobody likes standing in the kitchen forever when its sunny and hot out!

 

Balsamic Dressing:

  • 1/2 cup olive oil
  • 1/4 cup balsamic vinegar
  • 1 clove of garlic
  • 2 tbsp red onion
  • 1 tsp honey
  • salt and pepper to taste

Mix together in a container with a lid and pour on the salad as much as you'd like. 

What's your go to salad?

 

Love, 

Jen

Fitness Goal Setting

Goal setting. Seems simple enough right? "I want to loose weight"," I want to build muscles" or "I want to run a half marathon." Seem simple that think about something we want and boom it's a goal. 

But is it? Not to pull out all the cheesey fitness quotes but as Antoine de Saint-Exupéry said "A goal without a plan is just a wish." 

So how do we set fitness goals? How do we make it a goal and not a wish, a real live attainable thing? Let's take it back to elementary school with how to solve a problem. Figure out the 5 W's and the H.

  • What? What is your goal? Do you have an event you want to race in, a weight/size you are looking to achieve? This I think is the easy part of goal setting of course. What do you want?
  • When? When do you want to achieve this goal by? Thinking something reasonable, maybe planning to run a marathon in 3 weeks and you've never run a day in your life is a bit too much too fast. But set some timelines of the things you wish to obtain.
  • Who? Who do you need to support you in your goal? Tell these people your plans. They can hold you accountable and/or help you with your goals. You might be surprised to find the people rooting you on and/or you inspire to do the same! Do you need a personal trainer or coach? Do you need workout buddies?
  • Where? Seems like an odd question, but in reality, where do you need to be in order to obtain this goal? Do you need a gym membership since home workouts and self motivation you know are a hurdle for you? Do you need to be able to run outside, do you have a place to do this?
  • Why? Ah, this is the tricky one. Think good and hard about why you want to obtain this goal. If you heart isn't really there, the love and joy of obtaining your goal likely won't. I wrote a bit about loving your personal fitness journey and it helping in this post Love Your Fitness . Take some time to sit and actually think about why you want to do something, because if it comes from this place of self hate or self loathing, you'll likely hate every minute. Taking an honest look at your feelings will help you use them constructively, instead of burying them inside a workout. 
  • How? Sit down and write out how. I'm a pen and paper gal, where if I write something down its official. Maybe you like spreadsheets of how often you plan to workout or what your nutrition will look like. Write it out, type it, print and put it somewhere you see often. A reference to look back on to see if you are on track, or a place to write what did or didn't work. Remembering sometimes our journeys take us different routes then we thought.

Now go and take action!!!! You have planned and prepared, go crush those goals!

Love, 

Jen

Trinity Workout

Our 6am club has been doing the stairs and a full body style workout at the top halfway through. I made this "Trinity" workout and designed it to be legs, then arms, then some core/abs work. Trinity because well, all the 3's. I'm weird like that. 

We did 7 rounds of the stairs today so only went through this workout once, but I'd love to hear if you did it the full 3 times! Rest in between each of the sets for a minute or two and get on it!

Quick description of each move is below.

Squats - Bum low, chest up

Tricep Dips - palms down, fingers pointing to toes, bend at the elbows

Plank Toe Tap - 15 a side. High plank reaching opposite hand to toe

Lunge to high knee - 15 a side. Lunge back then draw back knee into the chest.

Push Ups - Can be done from the knees.

High/Low Planks - high plank to the forearms is one 1, then back up and down for 30.

Plie Squat - feet pointed out, legs wider, chest up.

Diamond Push up - hand in a diamond shape on the ground, bum high, feet wide. Draw the head to the floor.

Genie Abs - On the back, arms over the chest, draw the knees to the arms and lift the bum. 

Enjoy!

 

Love, 

Jen

10 Tips To Celebrate Earth Day

Happy Earth Day! Here is a guide on a few ways to celebrate Earth Day with a little impact for either the environment or your connection to the Earth :

  1.  Get outside and feel the earth underneath you. Walk to the store rather then driving. 
  2. Bring a reusable bag with you for shopping, even at a clothing or other non grocery stores. 
  3. Take a reusable cup to get your coffee from your favourite coffee shop.
  4. Grab your water bottle and fill it up instead of buying a bottled water.
  5. Try for one day to not use paper towel. Use a rag to clean up. 
  6. Open a window for fresh air in your home.
  7. Turn off some lights. Have dinner by candlelight maybe?
  8. Pick up garbage in your neighbourhood.
  9. Thrift store shop, before making your way to a box store. Not just clothes but even appliances, sporting goods and furniture can be found!
  10. Find a new purpose for one thing in your home. Thinking about putting that glass pasta sauce jar in the recycle bin? Turn it into a pen holder, change collector or make your own batch of Kvass with it!

Love, 

Jen

Take It Outside Workout

This morning my 6am club friends and I took our workout outside. It's been record breaking warm and beautiful here in the city for mid April and we took advantage of it. 

We met up at the bottom of one of the 50 sets of stairs in our city and got to it. Up and down a few times and at the top as the sun rose we did a fun bodyweight workout I put together. 

We laughed, we moaned, we had a blast and I feel refreshed and energized for my day. Not just from the workout, but the fresh air and the quality time with people I adore. 

At the top of the Whitemud ravine stairs is this awesome crochet/pom pom tree project.

At the top of the Whitemud ravine stairs is this awesome crochet/pom pom tree project.

Grab some friend and try this workout! 

Where do you like taking your workouts outside?

Love, 

Jen

Coconut Rice

This is a super simple recipe meant to give a little extra something to boring old every day rice. My family gobbles it up without hesitation, even the kids! I like to make it along side chicken I've put some curry or spices on and voila a jazzed up regular old family dinner meal.

What you need:

  • 1 cup of uncooked white rice.
  • 1 can of coconut milk (equal to 2 cups), additional liquid will need to be added if using brown rice
  • Optional: 1/4 cup unsweetened coconut, teaspoon of lime juice.
  • Salt to taste

Directions (you know in case you're new to rice cooking):

  1. Put rice, coconut milk and optional coconut into a pot.
  2. Bring to a simmer. Cover and cook until liquid is all absorbed. (10-15 minutes)
  3. Don't stir it, seriously just leave it until the liquid is gone. 
  4. Add salt and/or lime.
  5. Serve and enjoy!

It's that simple! Do you have a special way of spicing up otherwise boring foods?

Love, 

Jen

What's In The Fridge Stuffed Peppers

I love recipes that allow me to throw whatever is in the fridge into a meal, especially if it can be healthy. As we all do I believe. So loosely take what I have for ingredients and use whatever you'd like. 

What you need for this recipe:

  • 3 bell peppers (more or less depending on the amount of people you have.
  • 1 cup of precooked rice. This is great to do if you have leftover rice from the day before or food prepping. I used leftover brown rice.
  • half an onion
  • 2 tbsp garlic
  • Olive oil
  • 1 cup of kale/spinach
  • 1 cup of kidney beans. Other options could be cooked ground beef or chicken or any other bean you have on hand. 
  • 1 cup of cheese of choice. We used marble, but mozzarella or goat cheese would be fabulous. 
  • salt and pepper and/or any other seasonings you love. 

Directions:

  1. Preheat he oven to 400 degrees. 
  2. Heat oil in the pan and add the onions and beans until tender. Or you can add your meat of choice until cooked.
  3. Add the garlic and the greens until wilted.
  4. Add the rice to warm it up, if it's been cold in the fridge from leftovers.
  5. Cut the peppers in half and scoop out the seeds.
  6. Add cooked mixture to the inside of each half.
  7. Top with cheese.
  8. Put the peppers on a cookie sheet and pop in the oven until the cheese is melted and the peppers are soft. I like to put on broil the last minute to get the cheese to bubble. 
  9. Enjoy!

What's in the fridge that you will put in yours?

 

Love, 

Jen

KVASS - The "New" Old Probiotic Drink?

I'm currently in the process of waiting for my Kombucha to ferment (watch for that blog post!) and some how Kvass came across my lap. Kvass is a very very old fermented drink originally from the Ukraine dating back as far as 996 A.D. they say. Traditionally made from beets and sourdough bread, it is very popular in slavic cultures and apparently it's found in barrels on the streets of Moscow. 

As with fermented foods and drinks there are probiotics and they help aid in digestion. Wonderful for people with digestion issues, leaky gut and so on. I find the more fermented food I enjoy, the more energy I have personally. 

So anyways, I came across Kvass and thought I would give it a try, especially since it seemed pretty simple, I had the stuff on hand and only 2-3 days for fermenting time!

What you need:

  • A large jar or container with a lid.
  • Filtered water (Okay I just used water I boiled and let cool).
  • 1 teaspoon salt. I used pink himalayan.
  • 1.5-2 cups fruit. I used apples, oranges and strawberries.
  • Strainer
  • Cheesecloth (not required but nice to get the small strawberry seeds out)

Directions:

  • Mix water, salt and fruit together in jar. Leaving about 1 inch of space at the top.
  • Shake the jar a few times a day. I left it on the counter in a spot I would see and remember. 
  • Open up the jar once or twice to let off the gases. 
  • Enjoy! 

I left mine for 2 days, since I am a bit impatient, but I feel like it could benefit from another day or two. Possibly making it a little bit more fizzy. Some describe the taste as similar to beer. I believe that's probably the one made with bread, but it's a very light and fruity, part sour taste. I wasn't sure at first but every day I drink a few ounces and I actually quite like the taste! 

I just popped it in the fridge and take a swig every day. I probably should put it in a glass, but I'm not sure my family is ready to try it so I'm saving having to wash an extra dish......

Use whatever fruit you have available or try some varieties. I hate beets personally so it's unlikely I will do the traditional version!

Pink Himalayn salt

Pink Himalayn salt

After two days the fruit looks "cooked".

After two days the fruit looks "cooked".

After shaking it you can see the fizzy bubbles happening!

After shaking it you can see the fizzy bubbles happening!

When it's ready remove the fruit and compost them!

When it's ready remove the fruit and compost them!

Extra step here to run it through the cheesecloth to filter further, removing strawberry seeds and small fragments of the orange that go through the funnel. 

Extra step here to run it through the cheesecloth to filter further, removing strawberry seeds and small fragments of the orange that go through the funnel. 

Will you give it a try? Let me know what flavours you are trying!

 

Love, 

Jen

Reducing My Footprint

Really what kind of urban hippie would I be if I didn't care about our planet and my environmental impact? I've always been sort of conscious of recycling and trying not to waste food etc. 

But, my new years resolution this year was to really start trying a little harder. I love seeing those Zero Waste people who can fit an entire weeks worth of garbage into a small mason jar. I'm not sure I will ever get there, but it's damn inspiring. 

You can google forever about how we waste. Seriously, pick a topic like water usage in manufacturing of water bottles. You could read for hours. 

So, starts the journey of me trying to reduce my consumption. A little bit at a time. I'm not perfect and still have a garbage bag at the end of the driveway on garbage day, but every little bit helps. I was in some training yesterday and someone shared a quote I think fits perfect for this situation. I don't have the exact words, but was long the line of "it's just a day without noticing any changes, until a year has past and everything has changed." Exactly. It's just a water bottle, until a year has past and it's been 100 or 200 water bottles. It's just one person, until it's 7 billion. 

So a few tips I've learned so far about just starting. Pick even one thing to work on and you are changing the world my friend. Even one thing.

  • Stop fast fashion. Buying clothes from thrift stores or doing a clothing swap with friends. I've been to a couple and am hosting one next month. I'll share all about it after! Check out this awesome instagrammer/blogger The Spirited Thrifter who gives awesome tips and challenges and shares her gorgeous outfits all thrifted. I've actually challenged myself to not buying any new clothes for me or my kids for at least 6 months and I'm doing awesome 4 months in.  Also check out this video about clothing production and waste
  • Buy in bulk. Check out bulk stores that let you either bring in your own jars or put in their bags. I assure you the thin plastic bags have was less impact then the packaging we usually see. 
  • Clean with rags rather then paper towel and disinfectant wipes. Just put them in the laundry and use again, rather then throwing away and the packaging put into selling it to you. 
  • Make things at home. If you have the time and baking skills, make granola bars or bread. 
  • Even when out you can make a difference. Ask that fast food joint just to hand you your burger and leave the bag behind. Bring a refillable coffee mug. Be creative.
  • This last one is a bit dear to my heart. I've been a vegetarian for nearly 21 years. Try a meatless Monday. Just one day a week your family goes vegetarian. There are sooooooo many delicious recipes and protein filled foods/products out there I promise you'll barely miss it. 

Here is a little bit from the Waterfootprint.org 

"The production of one kilogramme of beef requires approximately 15 thousand litres of water (93% green, 4% blue, 3% grey water footprint). There is a huge variation around this global average. The precise footprint of a piece of beef depends on factors such as the type of production system and the composition and origin of the feed of the cow.[download report]"

I'm not perfect. I still buy and use things that are wasteful. It's not about being perfect. It's about changing a little bit, until one day it adds up and it's actually a really big impact without you even noticing. You are more then "just one person". You make an impact.

Love, 

Jen

The Power Of A Workout Buddy

I've been mostly a loner in the gym. I like to workout by myself, go at my own pace, do the exercises I want to do and just jam out to my music.  When my husband was/is in town we usually spend some time in the gym together. He helps motivate me  and pushes me a little harder and I love that too. 

But the past little while I've been very busy with some new adventures and teaching that I've lost a lot of motivation to go to the gym or work very hard while I am there. 


Maybe a month or so ago I invited a couple friends to come do a 6 am hot yoga class with me atthe gym. I wasn't teaching, it was just to get some Zen in before starting our day. We felt so good getting a bit of work in, getting zenned out but I think just being there together too.  Of course in classic gym style if you don't take a selfie it didn't happen, so here we are. My friends are babes even after hot yoga. (While I look a bit like a drown rat. ha ha)

Then something compelled me to take my Insanity Live Instructor training, and I thought "crap, I should probably take a few classes so I'm conditioned to teach it!". So I asked my friends if they wanted to take a 6am Insanity class with me the next week. We all almost died and there was no selfie taken because I think we were all in too much of a haze to think to take one.

But we realized we all loved getting up before our kids and husbands and getting in our time and doing it together. We created our own little message group and ask each other to go to classes. Yoga, HIIT, Insanity whatever. We go to at least one class a week and we motivate each other. 

Another friend recently started coming and she's loving it. Even drives across the city almost to meet up with us. This morning she text me as I was getting into my car "sorry I slept through my alarm".  I woke up a bit tired and sore this morning so I thought to myself this was the perfect excuse to get back into my warm bed. I messaged the other two friends to see if they were going since they seemed on the fence the night before hoping they would say no. But no, they both said they were going to be there. Motivation back on. Game time. Let's go. 

The power of having those friends to hold me accountable is simply priceless. We even motivate each other while working out. Push each other harder and faster. And take pictures of you doing post workout yoga poses so you look cool....

 

Thanks my friends. You are amazing.

Find your tribe and love the shit out of them! 

Love,

Jen