Category Fitspiration

Time for a new you!

Yes ladies, its the New Year and as usual you’re ready to through in the proverbial towel because it’s looking like this year is going to be a repeat of 2021! Guess what? You’re not alone. I’m going to give you the top 3 reasons why your New Years resolution is not working out for you! Who doesn’t want to level up in the new year? But so many times we fall short for a variety of reasons and wind up feeling like a failure and demotivated. There’s hope for all of us though. By breaking down what’s really going on, we can all achieve our goals!

What we know

It’s no secret that most of us come up with New Years resolutions every year, but more times than not, they fall off the wagon. Most people make plans to change their fitness and health in dramatic ways. They want to eat healthier, lose weight, get a healthy work-life balance, etc. For women, these are often lofty goals that quickly fall by the wayside as we struggle to meet the needs of everyone around us. All of that pressure and expectations, take a toll.

Here are a few things to think about

Starting from the bottom up, your resolution(s) is not working because you really don’t have a plan. Second, you’re being unrealistic in both expectations and execution. Finally, and this is huge, you don’t have the right mindset! Now, lets break this down into 3 reasons why your New Years resolution is not working out for you.

3 major reasons it’s not coming together for you

When you have a real plan, it’s not too hard to execute assuming you don’t have any other issues (i.e. mindset, etc). For example, its not enough to say, “I’m going to or I want to lose weight next year”. Vague statement goals like this, only set you up for failure because they lack specificity and are vague. Second, you are being unrealistic in terms of both framing (not framing them positively, i.e. the resolve to stop wasting money or eating junk food) and expected outcome. Another reason we fail, has to do with mindset. This has to do with the story we are telling ourselves as well as the language we are using -negative vs. positive language. I address this even further for women in a previous post, right here.

As I’ve mentioned before, internal work is crucial for anyone who wants to actually see their goals comes true and achieve real transformation. That means reading books like these (click here to access my virtual bookshelf), to help you gain insight about self-sabotaging behaviors. In addition to this, getting therapy, health coach, etc, may also be needed on your journey.

What you can do now

Stop putting unnecessary pressure on yourself! Too many times, we add to our overwhelm and guilt. We do this by pilling on the pressure of “other people’s expectations”, etc. We spend so much mental and emotional energy focusing on what other people think of us, our own warped perceptions of ourselves, that we get discouraged and demotivated before we can even see results.

A reminder for women

As women, we’ve largely been conditioned to take on the burden of societal expectations, ideals and, norms of what constitutes the “ideal woman”, beauty, etc. So, when you first commit to throwing off that “yoke” of domestication, it becomes easier to focus your energy on what you want to do, for you. That means your fitness and health goals, as well as overall selfcare. Next, ask yourself what you want to achieve for the new year. Forget about what others might think of your goals and you; simply focus on what you need and want.

More on this

However, before you even get to this point, you need to ask yourself one very important question. Why do you want or need to do this? Is it for purely health reasons? Are you trying to reclaim your power (i.e. self-empowerment)? Or is it, all of the above. If it’s all of the above you need to get a plan and individualized support to help you get started. Typically, partnering with a health or wellness coach is the best way to ensure success. Hey, we’re already well into the first part of the new year. That being the case, I’d rather partner with an expert than go it alone. Why risk winding up with a repeat of the previous year?

Final thoughts

A wise person once said, “the definition of crazy is doing the same thing over and over again, and expecting a different result”. If we’re honest with ourselves, we know this on some level. The problem lies in our capacity to break down all of this “stuff” that gets in the way of our realizing results. If this is a real struggle for you and you don’t want a repeat of last year, book a free 30 clarity call with me right here! Let’s stay connected here (susbscribe to the newletter) or join my community on IG.

Aging gracefully?

Very few women want to age gracefully these days and I’m one of them! Forget the old stereotypes of crows feet, ”dress your age”,  the 40-year slump, and so forth. I’m also a firm believer in self-care and self-love and THAT means doing those healthy ”things”, that stave off premature aging, weight gain, and the slowing down of my metabolism. There are a number of ways we can increase our strength and youthfulness and that’s through exercise, diet and excellent selfcare! I’ve got 5 exercises for women over 40 that are simple, straight forward and easy to do.

The fab 5 exercises

Today we’re talking about some of the top 5 exercises for women over the age of 40. The truth is, we’re ALL aging and breaking down-yes even the little ones! This is the natural life cycle in nature but that doesn’t mean we have no way to slow down the aging process and in some instances, reverse it. I’m all in for anything (healthy that is)that will help fight signs of aging on all fronts.

As you know, I’m also a skincare freak and I have a ton of helpful tips and tricks to help you get fit, get and maintain the best version of your skin, and more!  But this post isn’t about that! For some of my top secret anti-aging remedies read up on ”The 5 Skincare Ingredients You Need On Your DIY Face Masks”.

The reality of it all

Exercise, diet, detox and “de-stress” can both slow and reverse the effects of aging as well as combat the effects of the environment. I don’t know why so many women are afraid of lifting weights, but this is one of the surest ways to increase muscle tone, tighten the skin and increase bone density!

A combination of cardio and “real” weight training go a long way to increase your physical strength, silhouette and muscle tone. Want toned tight arms and legs? Weight training, baby! The realities of the aging process make it even more important to hone in on those workouts that get results. This is why I choose to highlight these top 5 exercises for women over 40 everywhere!

With that in mind, let’s get cracking! The first exercise that I call “pain in the butt” (because it works) is:

1. Squats. Squats help build your leg muscles (quadriceps, hamstrings, and calves), aids in burning more fat, as it is one of the most time-efficient ways to burn a lot of calories.

2. Planks. The plank is one of the better workouts for core conditioning but them too works your glutes and hamstrings, supports proper posture, and ameliorates balance. As someone who hates doing crunches, planks are a godsend! Plus, your risk of injuring your neck is lower and this works more than just those core muscles. These are a great exercise for women over 40 who want well-defined abs and a strong core.

My all time favorites

3. Lunge. Before you start moaning girl, just let me tell you, lunges are a girl’s best friend! They’re not just for twenty-somethings, lunges are for every woman! The lunge aides in sculpting, strengthening and toning your legs and glutes. They also improve the flexibility of the hips. While they are uncomfortable, lunges will quickly get your butt lifted and sculpted if you’ll commit to it.

4. Burpees. These are a full body strength training exercise within every rep. Not only that you will work your arms, chest, quads, glutes, hamstrings, and abdominal muscles.

5. Dynamic plank.  Like the previous exercises, the dynamic plank is an excellent way to isolate the core area without crunches. I’m no fan of crunches (even though I do break down do them on occasion). I always recommend planks if you’ve got issues related to the neck area. Not only does this exercise strengthen your core, it also works your chest and shoulders.

What to keep in mind here

While there’s no magic pill to help sculpt the body you want, these 5 exercises will get you well on your way to looking better and looking better without the pressure.

Having said all of THAT, any good fitness guru will tell you that without a healthy diet, you still won’t get the results you want!

So for those who are still struggling with where to begin, grab my FREE Pantry Detox Gude GUIDE HERE

Also, to help you fill your fridge with produce that’s free of toxic chemicals get the complete Introductory Produce, Shopping Guide grab a copy HERE!!

About the author

Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

Healthy food choices and the struggle of sticking to them

When it comes to the holiday season, few people actively think about making healthy food choices. It’s that time of the year again and before you know it the  “Ides Of March” (my little Shakespeare reference,  hahaha) will be upon us and we’ll all be agonizing over those extra rolls we picked up over the winter months. Needless to say, that’s not all we picked up; less healthy eating, more of eating for comfort vs. eating for hunger, more sedentary vs. active, and the lists go on.

The reality for everyday people

So let’s not beat ourselves up over that stuff, rather, let’s focus on solutions that lead to results that can actually be sustained and maintained over time! When I first started my healthy lifestyle journey,  I remember being so TIRED of being sick and tired.  It seemed to be a constant battle between making healthy food choices and living! Rather than shifting my mindset, I was struggling to meet unrealistic expectations that were actually rooted in the “diet” myth After doing my own research, coaching, and personal development, I realized that a healthy lifestyle has to be sustainable!

Starting a healthy lifestyle also starts with your food choices

Making healthy food choices is actually not hard nor is it rocket science. You need a strategic plan that’s uniquely tailored to you and your lifestyle. It’s about getting educated about your food, breaking self-sabotaging behaviors, and valuing yourself enough to make the commitment.

A healthy mindset

I like to start a new season by detoxing my fridge so that I have the right “food” to go with the right “mindset” and that, equals success! Making the right nutritional choices for your health, are not that difficult to come up with nor are they unachievable. You simply have to change your mindset about what it means to be healthy and whether or not you value yourself enough to change your lifestyle. So what are some of the basic things you need to keep in mind when you’re shopping for foods that promote good health and a healthy waistline?

Getting rid of temptation and setting yourself up for success

Now some might say, “that’s easy for you to say”, and my response is, the following: guaranteed sickness, disease, and regret don’t constitute an acceptable alternative. If you want to be fit, healthy, and have a well-balanced lifestyle, you have to just do it and make the commitment, or else you will never have the energy or drive to pursue those things that make life meaningful-simple!

The pantry (and fridge) detox

It’s time to start digging through our pantries and fridges as we get into the business of throwing out those things we no longer need or want (a.k.a. detox). I’m a firm believer in keeping things simple and to the point. For any packaged food that lists ingredients I can’t pronounce (i.e. additives) or have been reduced to acronyms, I throw them out (or avoid buying them in the first place).

An easy hack for avoiding unhealthy foods in the grocery aisles

Another quick tip about labels; if you can’t pronounce the ingredient name then don’t buy it! As more research and awareness comes out, we’re finding that a lot of these “mystery” ingredients and additives are harmful. They often disrupt the bacteria in our guts or lead to unwanted reactions or side-effects. I see that as code for stuff that’s either been banned in Europe for its poor health risks or based on my own personal research about certain ingredients in our food system that are suspect (i.e. no nutritional value or haven’t been pulled by the Food and Drug Administration).

Making holiday favorites healthy

There are a lot of easy ways to make our holiday foods and recipes healthy (or healthier). We can swap out full-fat butter with olive oil (i.e. in some cake recipes) and bake instead of fry. You can also reduce the amount of processed sugar in baking by substituting this with natural alternative sweeteners. I’ve used honey, molasses, date paste, overripe bananas, etc as an alternative to processed sugar in my holiday baking recipes.

Using herbs and spices to fully season meats and veggies is a great way to cut down on salt. You get all of the flavors without the high salt content! I’m constantly experimenting with different herbs and spices in order to keep my recipes healthy without losing the traditional taste.

Before you go

I don’t know about you, but gumbo is a fall and winter favorite because it’s delicious, filling, and comforting! You can try my healthier Afro-fusion version right here. Also, here’s your FREE copy of my Pantry Detox guide and remember, “you are what you eat!” In the meantime, get educated about where your food comes from, get in theFitTribe Zone, and get moving!

About the author

Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog. She helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her belief is that “the cookie-cutter method only works for cookies”. This means that she helps each woman in a way that is unique to each woman. By doing this, she’s better able to help them transform their lives from the inside out. Her ultimate goal is to help women become healthy and empowered through the transformative self-care journey!

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Well, the first month of 2017 bites the dust! You can bet there already quite a few people who’ve thrown in the towel and muttering “mea a culpa, mea culpa”, under their breath as they remain stuck on that hamster wheel with no destination in sight. It’s been my experience that, the hardest part of any challenge, journey, process, etc,  is actually taking that first step. 

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Well, the first month of 2017 bites the dust! You can bet there already quite a few people who’ve thrown in the towel and muttering “mea a culpa, mea culpa”, under their breath as they remain stuck on that hamster wheel with no destination in sight. It’s been my experience that, the hardest part of any challenge, journey, process, etc,  is actually taking that step. Yes, it’s not easy and yes, it can seem daunting, but I believe we humans are meant to grow and thrive through challenges and those uncomfortable places. Have you ever noticed the beauty of the climbing rose, marveled at the complexity of a spider’s web? They both have something in common; creativity through the challenge, adaptation through variation, etc.

Most living things require some degree of stress or “stretching”  in order to grow. While I don’t subscribe to the notion of “survival of the fittest” there is something to be gained from experiencing challenges and as well as getting comfortable with being uncomfortable. I always tell my clients to shed the illusion of comfort in order to gain freedom being stuck and stagnated. I’ve learned from personal experience, that “this” is one of the greatest barriers to both personal growth and pursuing your passion; needless to say that path leads to regret and dissatisfaction and an overall unhealthy mindset and by extension, an unbalanced life.

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With that in mind here are a few quick tips:

1. Store dairy products at the back of the fridge. While it may make for easy access, keeping your milk at the front of the fridge makes it more prone to spoilage due to temperature differences. This is because the back of the fridge is colder and will, therefore, give your dairy products are longer shelf life.

2. Place your meats on the bottom shelf so that their juices do not drip on other food items (i.e. produce, etc) and contaminate them. If space is an issue, place your meat products on a tray or inside a leak-proof container in order to catch any drippings. Better yet, prep and package your meats into manageable portions (i.e. serving sizes for soups, meals, etc) and then store them in the freezer until you’re ready to cook your meals. Also, separate lunch meats from raw meats in order to prevent illness associated with cross-contamination.

3. Like any other plant, well-hydrated herbs will last longer and be less likely to spoil when you store them properly. Fresh herbs, like basil, asparagus, and green onions will last a good while if you store them upright in a jar of fresh water. Simply trim the stems, cover them with a piece of plastic wrap, and place them in the refrigerator for storage and use as needed.

4. Be aware of where to store fruits and vegetables. Not all fruits and veggies require refrigeration and in some instances, refrigeration affects the taste quality of some fruits and vegetables. For instance, avocados (yes, technically it’s a fruit because it has a seed y’all), citrus, bananas, nectarines, pears, peaches, onions, tomatoes, and potatoes do best outside of your fridge at room temperature or in your pantry. A quick warning though; don’t store onions and potatoes together due to the ethylene gas which can cause them to spoil each other faster.

5. I’ve been doing this for years ( thanks, momma), but did you know it really helps when you wrap your greens in paper towels. They’re great at preventing slimy residue from accumulating and making a science experiment in your bag of lettuce, spinach, or other leafy greens. Simply use paper towels to soak up excess moisture and lightly wrap your green in a few paper towels. This also works for leftover salad greens in food storage containers (minus the salad dressing of course).

6. Cover the crown of your bunches of bananas with plastic wrap. It helps to slow the release of that ethylene gas which is the meany responsible for breaking (the natural process that causes your produce to spoil) down one of my go-to mid-morning snacks. This is a good way to preserve your bananas if you’re not going to eat them right away.

7. Did you know wrapping your bunches of celery in foil helps it stay fresh and crunchy for up to as much as four weeks?  Yep, wrapping it up in foil and then placing it in your fridge’s crisper drawer will help extend the life of your celery. The foil does this by allowing just the right amount of moisture in, and the ethylene gas out.

8. Stop! Don’t wash all your produce at once. I know it’s counter-intuitive but it’s much better to wash your produce as you go if you want to maximize its shelf life. Unless you plan on freezing your food, you should only be washing things you’re ready to eat right away or soon after. This will reduce the chances of mold growing on damp produce.

9.  Another “who’d a thunk it?” If you want to keep those berries mold free, soak them in vinegar. If you’re not going to consume them all at once, simply quick soak your berries in a solution of three parts water, one part vinegar in order to kill bacteria and prevent molding. Once you’ve done that, give the berries a thorough pat dry and store in the fridge.

10. Another great time saver and a great way to preserve your veggies to simply roast them prior to storage. By roasting vegetables such as broccoli and cauliflower,  you can extend their shelf life. Not only that, it’s also a great meal prep tip to have cooked veggies on hand that you can quickly incorporate into any meal.

11. I can say this enough! Store grains in air-tight containers!! While buying in bulk is a great way to save money when grocery shopping, you want to make sure that you store it correctly so the extra food doesn’t go to waste. It’s critical that you make sure to transfer your grains into an airtight container to maintain freshness, as well as keep those pesky bugs away. Do yourself a favor by labeling your containers with the purchase dates so you’re able to keep track of expiration dates and avoid wasting stored foods.

12. Always Double-check your fridge’s temperature especially as the seasons’ change (i.e. summer vs. winter months). You want to make sure that your fridge is set at the correct temperature and that your thermostat is in proper working order to prevent spoilage and reduce the risk of food born illnesses. The recommended temperature is 40 degrees Fahrenheit or 5 degree Celsius for those of you who are using the mks measurement system.

If you’re still not sure where to begin, grab my FREE Pantry Detox Gude GUIDE HERE

For the complete Introductory Produce, Shopping Guide grab a copy HERE!!

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Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

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Food and your waistline

Why are we so obsessed with food and our waistlines? This constantly leaves me with a bevy of theories or reasons why there so many women in the U.S. and the West in general  (and to a smaller degree, other parts of the world), who seem fixated on both food and their waistlines. Why the constant battle with our food? As a fitness and health strategist with a background in biological anthropology, I can’t help but wonder if something more complex, and culturally relevant is at play in this insanity. Dare I say, misconceptions based on misinformation are at the heart of the food and waistline debate!

Some issues at play in the food and waistline debate

This problem stems in large part, from a grossly uneducated and misinformed public with regard to what constitutes basic “good” nutrition and the plethora of misinformation peddled by a large segment of the media, as well as the fast and processed food industries. Additionally, our food policies and regulatory agencies (i.e. FDA, USDA, etc) have failed to show leadership in this area. Let us get real with ourselves, our food choices are also (and in some instances, largely) driven by factors other than basic hunger (i.e. “I hunger, therefore I eat”).

Some context

Individual tastes, culture, habits, and environment, etc play a pivotal role in our food choices, and by extension, the current food-related epidemic (obesity, heart disease, etc) we are facing at both the local and national level. First, let’s revisit the basics of why we need to eat at all. We need to eat and drink (water, at the most fundamental) to live.  Food essentially equals fuel for the daily life-sustaining functions of the body at the chemical, cellular, and systemic levels.

The basics

There is no physical reason (technically speaking) why we need to eat other than to sustain life. What I’m driving at here is that outside of eating to keep the body operating at an optimum level ( regardless of age, for instance) there is no real reason to eat anything beyond what is necessary for maintaining a “healthy body”. So why do we obsess about that food and waistline? Why are we so unhealthy in terms of what we eat and how that translates into our current health issues? While I don’t claim to hold all the answers to what will arguably, require complex solutions (I’ll leave that in the capable hands of academic researchers), I do believe that an informed public is one that is healthy and empowered.

Some Major stakeholders: Fast food industry, media, and the public

Who are the big winners here? Big agribusiness and the packaged food industry argue that it is “expensive” and “unsustainable” to buy local and organic food items. Many also say that there is no “real” difference (in terms of nutritional content or quality) between organic produce and conventionally grown produce. Additionally, they often point to “research” that supports their claims. However, there is an increasing body of unbiased research that not only counters these claims but also exposes a number of the myths about the benefits of consuming organic produce vs. conventionally grown produce, food additives (i.e. dyes in processed foods, etc), and so forth. Let’s not forget the role of media in this hot mess! Mainstream media amplifies what’s wrong with our society. Skewed body images, cultural norms, etc all factor into how we relate to food.

Why you need to make educated food choices

When you add it all together, you realize it’s a cycle perpetuated by misinformation, profit, etc. Our obsession with food and waistlines hides the issues that we truly need to address in order to claim our health and wellness. Let’s also not forget that we as individuals also have some responsibilities here. In basic terms, good legislation, and policy on food safety, equity in healthy food options, as well as behavior, impact our waistlines (i.e health). As consumers, we have a stake in this too.

Final  thoughts

When you get active about your food, you reclaim your food as well as your health. Recognizing we have options is just the beginning! Want some helpful tips about detoxing your fridge and pantry? Get my pantry detox guide right here! You can also get helpful tips on food storage to help you stretch that grocery budget right here. 

once you get behind the scenes and see what’s really going on, things become easier. You can make educated choices about where your food comes from, save money on the grocery budget, etc. Plus, you won’t get caught up in fad diets, or fooled by slick marketing labels on your grocery items!

About the author

Tonye Tariah is a Holistic Health Strategist and founder of Freedom at The Crossroads Blog, as well as a podcaster and speaker. She dedicates her time to help free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie-cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quickly. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

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Time to get your shimmy on (if you haven’t already, lol), hug your loved ones, toss out the chaos of 2016 and get in gear for a brand new run! Looking back, I’ve come to the realization that I often focused on past regrets (a.k.a woulda, coulda, shoulda) and seemingly “missed” opportunities, instead of embracing the moment,  growing in it and being thankful. 

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As the final minutes of 2016 tick by, my resolution if any at all, is to be thankful and embrace every moment of my journey. It is not an easy thing, this notion of “personal development “, but no one ever said depth comes without effort! Time to check myself even as I encourage my “FitTribe” (i.e. clients, fellow sojourners, etc) to dig deep, get comfortable with being “UN–comfortable” and get out of the crossroads. If you’re honest with yourself, you already know what changes need to take place in your life in order to move to the next level.

No more, dodging the truth or hanging out on that hamster wheel that’s literally going nowhere. This is a year for change and transformation so it is time to release yourself from the shackles of 2016!

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Get off the crazy, train and be authentically you, focus on the things that truly matter and give color and meaning to this life we all live. Don’t let your waistline,  self-image  (or self-esteem), or the perceptions of other “things”, or society, prevent you from being who you’re meant to be; LIVE AUTHENTIC!

May the New Year find you blooming where you’re planted and may good health, love, laughter, nd balance meet you on this journey.

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Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

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Life is full of challenges. If you’re truly paying attention you’ll get the sense that there is an ebb flow to this life’s journey.  When it comes to having a healthy and fulfilling life, the quality of that life is the ultimate goal. In order to fulfill your passion and potential, you must operate at your optimal physical and mental states and that all starts in the mind! Selfcare is key to a healthy lifestyle.

So what’s the good news in all of this? Well, by making yourself a priority (a.k.a. selfcare) when it comes to your fitness and health recognizing that you can’t give from an empty well or fully explore your innate potential, you are creating a pathway through which your life can begin to shift into balance. In my experience, I’ve learned that one of the most visible indicators of a life out of balance is poor health, stress, anxiety and being “stuck” (i.e. feeling trapped in a situation or state).

Other “physical” manifestations of imbalance are things like weight gain, stress and feeling overwhelmed. That’s right ladies, that ever-increasing number on your bathroom scale that makes you want to scream in frustration because you’re at that point where a simple inhalation results in an additional five pounds! Wow, been there done that, NOT buying the t-shirt again gals, lol.

So what am I getting at? What I am trying to say is that all is not lost, yes you can shed the unhealthy weight, get rid of undue stress and fatigue, etc. The real and lasting solution is to first STOP and reflect on your current state, make an honest decision (about what you need to do in order to change your state), get a plan, and take ACTION. It’s about realizing that selfcare is really healthcare.

It’s one thing to look in the mirror and gripe about weight gain and being in a rut, but it’s a whole other level of truth that makes you jump off of that “hamster wheel” going nowhere and make a serious and actionable plan to change the course of your life. For those who are wondering, I don’t claim to have all the answers, BUT I do know how to get sh*t done because I’ve literally L.I.V.E.D. that journey and I had to dig deep for the courage and aggressively grab hold of the resources necessary to achieve my fitness and health goals. An added bonus to all of that is, other areas of my life began to shift into balance as well and I’m now unlocking my power and potential for other goals for the future.

Sometimes you just have to dive in regardless of your fears or perceived limitations and barriers, otherwise, you’ll find yourself indefinitely stuck in that awful crossroads slowly losing your health, positivity, power, and potential in a death spiral. Yes, it sounds a bit melodramatic, but for anyone who knows that pain, you recognize that the struggle is real. I’ve got no illusions about how hard it can be to make that break, but once you decide, plan, and take action; the process becomes easier and the goal is in sight.

I’m both a physical and visual person, so fitness (and health) is a great way to create movement and progress toward achieving the desired goal. Getting outdoors is an excellent way to not only recharge the body and mind but it also a great way break away from the crossroads (i.e. hamster wheel). True balance comes with making selfcare a necessity rather than a priority (you deserve to be more than a number on a to-list).

A brisk walk along the beach trails, forest preserves, etc, will (if you’re like me) help you activate your mind and body to engage in something new. Remember, exercise comes in several forms and regardless of fitness level, the KEY ingredient here Is ACTION! Moving the body activates all your body systems, as well as the mind and the best gift you could ever give yourself or your family, is a healthy, strong, and positive version of yourself. I’ not saying it will not be a challenge, what I AM saying is that YOU need to invest in yourself recognize your own worth if you ever hope to have others make the same calculation. Bottom line? if you do not value yourself first, no one else will do it for you!

Find out more about how to make selfcare a priority in my exclusive FACEBOOK supportive sisterhood for women everywere at FREEDOM AT THE CROSSROADS!

About the author

Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

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Another week ends and the promise of another rolls around; that’s my definition of the weekend. It’s that time when I think about all the things I needed to get done but didn’t,  all that I was able to accomplish from my long list of to-dos, and just trying to get grounded to seriously STOP procrastinating about that box of stuff I’ve been avoiding opening up!  Don’t act like you don’t have one too! We’ve all got those “issues” and or “situations” we’ve put off dealing with out of fear, complacency, or just plain laziness.

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Well, today is the day I meditate, deliberate, and activate some REAL CHANGE in dealing with my “black box”! I don’t know what’s holding YOU back from moving forward, BUT by the time THIS WEEKEND is done I’ve vowed to myself that come Monday,  I WILL have a plan that I’ve put in motion and I WON’T STOP until I’m D. O. N. E. Getting fit and healthy IS MY VEHICLE for activating change in my life-21dayfix, Hammer & Chisel, it doesn’t matter what workout regime YOU choose to make that physical move; JUST MOOOVE!!!

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The reality is that we are own limitations! In other words, if you choose to remain in your current state regardless of what excuse you give yourself, nothing will change. It doesn’t matter what the mirror tells you or even what our warped media spews, it is ultimately about you and your vision for health, fitness, and purpose. Don’t give up your power rather, choose to embrace your truth and who you are as a human being!

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Tonye Tariah, Holistic Health Strategist and founder of Freedom at The Crossroads Blog, helps free women from inaction and unhealthy habits so they can get fit, healthy, and live free. Her approach is “the cookie cutter method only works for cookies,” meaning she helps each person in a unique way helps them transform their lives from the inside out. She’s not about helping you lose weight quick. She’s about changing your habits and helping you fall in love with yourself so you can live a life with pure joy.

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