Tag fitness

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.

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Before you embark on that “fitness journey”, there are two things you need to ask yourself: 1. Why am I doing this? 2. What do I want to gain by the end of this process? (what’s your purpose). If you’re still scratching your heads on that one let me help you by giving you the definition of both “why” and “purpose”. The word why refers to a reason or explanation for carrying out a certain action, while the word purpose means a fixed design or outcome; a fixed intention.

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We’re all guilty of jumping into things without fully understanding or gathering enough information before we embark on a course of action.  This varies from person to person but my point is,  really think about why you need to do this otherwise, it just becomes an exercise in futility!

Two questions you need to ask yourself before you sign up for a personal trainer are:
1. Why am I doing this?
2. What is my purpose for taking this journey?

A lot of times we set ourselves up for failure because we either don’t ask the right questions or we don’t have an objective in mind. As the saying goes, “if you don’t know where you’re going, any road will take you there!”

Plus, are you doing all of “this” for the right reasons; in other words,  what’s the driving force behind this decision? Once, again this brings me back to the whole notion of digging deep inside to figure what it is that you really want for yourself and is it in alignment with your needs as an individual. For instance, if I say I’m going to lose weight simply because I’m tired of feeling judged by other “people”, is not going to keep me motivated or determined to achieve the end goal. As a matter of fact, it’s more likely to frustrate and depress me and ultimately leaving me worse off.

Also, if you’re struggling to find time for yourself (i.e. self-care ), you’re less likely to make informed decisions about your fitness and health. Afterall, when you put yourself at the bottom of your list of priorities, you’re out of gas by the time you get to figure out your own needs, a.k.a. clueless!

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Having said of all of that, there is nothing wrong with signing up for a gym membership or even going so far as to hire a personal trainer. This is especially true if you’re not sure where to start or you’ve  been off your routine for a long time (form trumps number reps every time). All of this ties into your needs and vision for this entire transformation process and why it’s so important that you ask yourself the hard questions.

At the end of the day, you can have all of the support, latest tech, and gadgets but if you are embarking on this journey for the wrong reasons you will fail. You will fail not because it was too hard or you lacked the will power, you will fail because you didn’t have a clearly defined why and purpose at the fore front of your path.

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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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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.

Why the obsession with nuts and seeds?

People often ask me why I’m so obsessed with seeds and nuts. I could rattle off a whole list about why they’re so great.  I’ve since discovered that less is more, and simplicity is worth appreciating. The fact is that we ( homo Sapiens) are at our optimal health and fitness when we adhere to a diet that is diverse and nutritionally dense. We see the truth of this from the historic and evolutionary record ( I won’t bore you with the details). Also, we see the current health crisis many in the industrialized (as well as underdeveloped nations) are facing in terms of ever-increasing numbers of diabetes, cancer, as well as autoimmune diseases resulting from processed food.

The American diet

It is no small coincidence that our dependence on so-called “quick” and “processed” foods have a strong link to the diseases and associated syndromes listed above. The bottom line is that processed foods, our dependency on them, coupled with a lack of adequate exercise, have brought us to this unhealthy state. Add to that unsustainable environmental and agricultural practices, and a grim picture begins to unfold for the human race.

What are nuts?

In simple terms, nuts can be defined as “small dry hard-shelled dry fruit or seed with a separable rind or shell and interior kernel” (Merriam-Webster Dictionary definition). A much more detailed definition is provided by the National Institutes of Health (see National Institutes of Health website). The NIH states that nuts are “nutrient-dense foods with complex matrices rich in unsaturated fatty and other bioactive compounds: high-quality vegetable protein, fiber, minerals, tocopherols, phytosterols, and phenolic compounds.” Translation? nuts make up a powerhouse store of complete nutrients (i.e. fats, fiber, carbohydrates, etc).

Some nutrition facts

All that being said, there is such a thing as too much of a good thing. While nuts are nutrient-dense, they do contain fat. That means you must balance them with other sources of vital nutrients that contain fewer calories as well as fats. The key here is “BALANCE”! Thar’s in terms of nutritional intake (i.e. amount per serving, etc) as well as a proportion of other nutrient sources. For instance, a balanced intake of nuts (and or seeds, i.e. sunflower walnuts) would be equivalent to 1/3/ cup or 1 and 1/2 oz of nuts 3-4 servings per week for a 1,600 calorie diet. For a 2,00 calorie diet, this would be 4-5 servings per week  (American Heart Association: 2013 Healthy Diet recommendations;Eckel, Robert H. et al. “2013 AHA/ACC).

About seeds

While similar to seeds in terms of nutrient content, seeds are, in simple terms, the embryonic stage of a plant housed in a protective outer shell or hull. The dietary guidelines for seeds are similar to those for nuts, but the caveat remains the same; balance, balance, balance, is the mantra we should all stick to when it comes to nutrition, health (mind-body), and fitness. Why am I pushing them? I’m a firm believer in balance and the important role it plays in our health and fitness for a healthy lifestyle. My personal experience alone has driven home the power of a well-balanced and nutrient-dense diet. Also, from a physical fitness perspective,  a poor diet will doom you to failure and injury (i.e. failing to fuel your body with what it needs for recovery and growth).

Some observations

From a female perspective, I’ve come to learn the importance of incorporating dietary balance into my daily regime. I do this to keep my body aligned as it deals with changing hormone levels, stress, and illness. While nutrition and fitness alone can’t ward off the negative impacts of illness, disease, time, etc, they are powerful strategies to help us stay healthy and whole.

Remember, getting fit and healthy requires that you first make the decision, develop a plan, and take action. For more information as well as assistance regarding how to get started on your journey, join my FitTribe of women who are getting stronger every day!

Before you go

Every day researchers are finding more benefits and uses of nuts and seeds and how we can use them to improve our overall health. You can check out more of my posts on healthy recipes right here! While nuts and seeds alone can’t cure disease, they supply a huge amount of nutrients our bodies need. Also, nuts and seeds add much-needed diversity that’s important for gut health!

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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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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Alright! I’m giving enough warning at the get-go that THIS IS ANOTHER RANT! Why? because I’m sick and tired of wham bam weightloss gimmicks that do abso-freaking-lutely NOTHING! They do not shrink your waist (well without compressing major organs, possible internal damage, need I go on?), get rid of fat in one area (a.k.a spot training) while leaving the other unchanged, or help you get skinny in 48HRS! I mean, really!

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IF YOU are truly being honest with yourself, you probably know this like your little gray cells are beeping that bull crap meter LOUDLY! In the words of my mama, if it sounds like crap, more than likely it IS crap; sorry to burst your bubble (not really!) but the truth about  effective weightloss is, it is rooted in a healthy dose of reality as well as being honest with yourself about how you got here in the first place.

I’m no Einstein but EVEN I know that some wonder gadget (I use that phrase loosely) being lauded by some celebrity, etc (I’m always leery of celebs pushing stuff they don’t even use) or anyone else for that for that matter, is NOT the way to sustain a healthy weight, see real and lasting results, and JUST getting and staying fit! No No, NO! Don’t set yourself up for failure. Sustainable weightloss is rooted in balance.

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I’ve been there and done that, so not doing it again! Committing to a healthy lifestyle is just that, a healthy lifestyle! Shortcuts usually lead to bad things happening and I’d hate to hear any more stories about someone ending up in the hospital because they used some weight loss gimmick and came out on the wrong side of it!

Being a fitness coach and working in Healthcare means that I see a lot of UGLY that comes out of these “shortcuts” and I guess that’s why I get soo pissed off when I hear about the “real” end results. I’m not saying every quickie is suspect, but be suspicious of all things quickie!

Change direction and think about something that actually works!

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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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As a fitness coach, I’m learning and growing into being my own boss with the powerful realization that the ONLY one qualified to put a value on who I am, my skills, abilities, and potential, IS ME! How liberating is that? Ha ha! As women, the “odds” are definitely not in our favor when it comes down to being fairly compensated for our talents and skills, hence the draw toward being our own bosses, etc.

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I know for me it was a combination of things; first came health issues due to work-related stress and poor nutrition and second, I just got tired of not getting fairly compensated and appreciated for my skills simply because of how the deck is stacked against women in the workplace in general. Other issues definitely came into play as well, but the bottom line is that there is nothing more rewarding than stepping out on faith and taking the plunge as the creator of YOUR own destiny! YAY! *cartwheels*

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These days I’m taking the time to reach out and make new friends and connections in order to share my journey to fitness and empowerment (yep, still a work in progress *giggles*) while opening the door to new experiences and life’s adventures.You can join in too…

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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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