Heels To Laces is on a mission to break through the clutter of health and fitness and make it easier to live healthier – and have a ton of fun doing it.
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QUOTE FOR THE WEEK
“Never give up, for that is just the place and time that the tide will turn.” ~Harriet Beecher Stowe
TRUTH AND DARE
Each week we will present you with a truth or dare. It’s your job to tackle it with gusto and make it happen. Often, by just focusing on one change…just one, it’s much more palpable and achievable and becomes the jump start you need. This week’s we were feeling crazy and offer one of each:
Truth: What is the one thing you would want to change or start?
Yes, New Year’s resolutions are right around the corner – but why do we have to wait for New Year’s to make a change? This time of year tends to put us in pause mode. “I’ll do it after the New Year.” It gives us an excuse to procrastinate and continue to follow a lifestyle you know may not be the best choice. There is no time like the present. Take a stake in the game and get a running start now. Just like getting in an early workout, you will feel so ahead of the game.
Dare: Make friends with your stairs.
Making excuses why you can’t fit in exercise is the first step to self sabotage. Exercise is one of the #1 stress reducers, mood lifters, endorphin producers and toxin removers. No time for the gym you say? No problem. Chances are you have a staircase in your house. Here’s the challenge: 4 rounds of stair intervals. Run the stairs for 20 seconds, rest for 10. Do this for 8 rounds. Rest for 1-2 minutes and do it again. 4 times. That will give you a quick, 16-minute HIIT Tabata workout (our personal favorite). Interval training continuously rises to the top as the most effective, metabolism boosting, fat-burning workouts available with the fastest results. Feelin’ crazy? double up and do it twice. Twice as nice.
ASK THE EXPERTS
We don’t claim to know everything – so sometimes we have to ask the experts. This week, we reached out to Deborah Munies, executive coach extraordinaire, on how to avoid the holi-daze.
And here’s what she said:
If you find yourself rolling into the new year feeling battered and bruised from the holiday “fun” (not this year!) – stop right there! Following are some quick, easy ways to surviving the mayhem and stress and saying YES to what jingles your bells:
Be Selfish – Do at least ONE thing each day to take care of YOU.
Get an Attitude – Strap on your Gratitude Attitude. Each day, think about one thing you’re grateful for and the reasons why.
Be Unsocial – Take a social media break – even if it’s just for one day. Imagine what you’d do with that found time!
Be a Party Pooper – Take mini-breaks at parties (go outside, touch up makeup in the restroom) and have an agreed upon exit plan with your family/date before arriving.
Get What You Want – Choose one thing you’d really love to do or get this holiday and communicate it to your family. They aren’t mind readers and probably would appreciate a little guidance!
Deborah Munies is an executive coach who works with smart, time crunched, high performing corporate moms who want to balance career and family. She is a motivational speaker, contributor to The Huffington Post and a passionate empowerment educator for tween girls. www.deborahmunies.com Instagram@debordahmunies
Not just for those that seek a dairy-free alternative, coconut milk is the ideal milk substitute – it is easy to digest, simple to use and contains an abundance of nutrients. Why so beneficial? It contains lauric acid, a medium-chain fatty acid that’s easily absorbed and used by the body for energy, helping enhance physical performance. Coconuts’ fatty acids (the good kind) help you lower cholesterol levels, improve blood pressure, and may prevent heart attacks or a stroke. It also contains manganese, copper, phosphorus, magnesium & potassium (natural electrolytes – bye-bye sports drinks) and iron.
But, wait – there’s more!
Coconut milk is hydrating and helps the digestive organs, like the liver and kidneys, function properly, which helps metabolize fat and remove waste from the body. What?! Coconut milk also nourishes the digestive lining due to its electrolytes and healthy fats, improving gut health and preventing conditions like irritable bowel syndrome.
But wait, there’s more!
Coconut milk can help with joint inflammation, arthritis and prevent ulcers. Could do this all day…
However, not all coconut milks are created equal. Look for a brand without artificial sweeteners, additives, preservatives…it really should have one ingredient: 100% coconut milk. Our two go-to’s are Trader Joe’s organic coconut milk (in the can) and Coconut Manna (purest form) – just have to dilute it.
Coconut milk is not just for lattes – use it in baking, cooking (so good with cauliflower rice!) …you can even use it to make whip cream.
WHAT WE ARE OBSESSED WITH
Sometimes, you just gotta have it…
The Ultimate Finisher
Now that you have these gorgeous new lashes, how do you amplify them even more? This mascara is the balm of all balm mascaras. It coats lashes with a crazy volume building/extending coat that forms tiny water resistant “tubes” around the lash. It’s smudge-proof, sweat-proof, water-resistant, flake-proof and comes off easily in the shower. We just stocked up today.
Feeling tired and draggin’? There could be an easy fix. B-12 is a super vitamin that helps boost energy, metabolism, mood, and strength along with supporting proper nervous system functioning. Also improves concentration, mental clarity, and cognitive function while strengthening our immune system.
You’ve probably heard the rage about B-12 shots or IV’s. Not necessary. We found a B-12 supplement we use daily that is one of the purest forms available – no synthetic preservatives, dairy, gluten, soy, added sugars, fillers, binders, flavoring or dyes. Only 100% methylcobalamin (a form of B12), purified water, and organic grape alcohol. Comes in 2 sizes (2 oz keeps you going for a while).
THE DISH ON DELISH
All of our recipes will always be quick, healthy, easy, gluten-free, grain-free, sugar-free, mostly dairy-free, SCD legal and Paleo friendly. And yes, all sorts of deliciousness.
Step aside Starbucks Pumpkin Spice Latte – there’s a new, healthier kid in town. Not only will this save you $5 and 50 grams of sugar, the health benefits are tremendous.
- 1/2 cup coconut milk (or almond, cashew or other dairy-free milk)
- 1 cup water or tea (we use less depending on the thickness of the milk)
- 1/4 cup pumpkin puree (we love this brand)
- 1 teaspoon ground cinnamon
- 1/4 teaspoon ground cloves (optional)
- 1/4 teaspoon ground nutmeg
- 1 teaspoon vanilla extract
- 2 tablespoons honey (or maple syrup)
- pinch of salt (optional)
- Combine all the ingredients in a small saucepan.
- Simmer for 5 to 10 minutes, stirring occasionally.
source: comfy belly
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