*Love yourself right where you are & talk to yourself positively

*Drink half your body weight in ounces of pure water a day with minerals added if your water doesn't have them (one piece of celtic salt on your tongue, let it dissolve, & then drink your water is a great way to get minerals). Sometimes I will also add fresh lemon. I drink water as soon as I wake up, and don't drink with my food... I don't drink water at least 30 minutes before I eat, & wait an hour to an hour and a half at least after I eat...helps hugely with digestion, & nutrient absorption. It's easier than you think once you start doing it...stay hydrated...it's one of the most important things you will do for your body. 

*Get enough good healthy sources of protein for your body when you eat...I personally try for 100 grams of protein a day, for most women I personally think this is a great number for most. At the least, I would try for 30 grams of healthy protein when you eat. Without enough good protein, your body cannot build & maintain muscle. Getting enough healthy protein, fiber, & healthy fats are a huge thing and will keep you fuller longer...it basically becomes almost impossible to overeat. I drink my protein coffee in the morning & then eat two healthy meals 4-6 hours apart. I don't snack in between very often...I don't need to because I stay full.  

*Get fiber when you eat preferably at least 20-30 grams a day & whenever possible, try & eat your fiber first

*Get healthy fats such as...avocado, coconut oil, extra virgin olive oil, MCT oil, nuts & seeds

*Find your favorite exercises you can be consistent with...mine are... walking, rebounder, yoga (this one I love to do right before I go to bed), Betty Rocker 90 day, dancing, Svelte Training (search on youtube), vibration plate or vibration plate. I have done many different exercises through the years...the key is consistency, and finding something you love. 

*Exercise smart...do you know what I mean by this? I mean not being excessive & overdoing which puts your body in a stress mode & can lead to weight gain and/or injuries. Plus, you want to do exercises you get excited about & can be consistent with, consistency is the key. Exercising smart is one of the best things you can do for yourself along with learning to listen to what your body needs...Adjust exercises as needed....LISTEN TO YOUR BODY...Compare yourself to only yourself. Love yourself right where you are. You can do anything you decide you want to do.

In 2020 into 2022, age 45-47, I had gained 20 pounds for the first time in my life without being pregnant (the picture on the top of this page is before I lost 20 pounds. But let's talk about weight...the scale doesn't matter as much as how you feel & your muscle tone.  Putting healthy things in & on your body & smart exercise in my opinion are way more important than a number on a scale). I have since consistently exercised at least 10-30 minutes...sometimes up to an hour at most. I jump on my rebounder 10-30 minutes in the winter as Utah winters are too cold for me, or go on my 2.6 mile walk in warmer weather, which takes me 30 minutes after dinner.  I also added in a full body yin yoga  at night before I go to bed...It's amazing & so relaxing. If I don't have time for my yoga at night, I still do some quick stretches.  I love to dance also...whenever we have an event in our back yard like a wedding or the yearly fireworks, I dance hard...so much that when we had everyone over July 2023, my brother told me I dance like nobody is watching...that's how I've chosen to do my life since July of 2022...Dance Like Nobody is watching... it's an amazing place to be. I am 49, I've had nine babies including twins and am in the best shape of my life.  Rebounders are awesome to do at least once a week.... Did you know that the two top ways to circulate your lymph system is by jumping & laughing?  Our bodies are amazing when we give them what they need and deserve....love yourself & live your best & healthiest life. Check out this body roller for muscles...it's awesome rolling on your back down your spine also.

Benefits of smart exercise...

*increases oxygen in your body

*reduces stress

*boosts happiness

*reduces inflammation

*strengthens muscles

*weight control

*lowers blood pressure

*reduces risk of heart disease

*helps you sleep better

*energy boost

*increases strength & flexibility

*improves memory

*increases self confidence

*helps you live longer

*less susceptible to disease

If you struggle with drinking sugary drinks, try out my favorite Olipops...my favorite root beer, orange, & peach....instead of soda/pop, these are great alternatives for your kids. There are many different flavors to choose from.