How to Get Fit Without High-impact Exercises

How to Get Fit Without High-impact Exercises

If you're anything like I used to be, when you think of getting results from a workout, you think high impact. Low impact workouts are for rest days only, right? Wrong! In fact, I've gotten some of my best results from low impact programs. 


Now, don't get me wrong. Shaun T is always fun! (Cize and T-20 are some of my favorites.) 


But after a freak fall while playing volleyball in February of 2018, I had to slow it down. High impact wasn’t what worked best for my body anymore. (I’ve finally begun to truly heal the last few months thanks to dry needling, but that’s for another post.)


Yoga has become my best friend. Yoga? That's not even a workout is it? I mean you just stand there (this according to a neurosurgeon I was seeing after my fall). 


If you think yoga is just standing there, you have obviously never practiced it. I find it to be the most well rounded form of exercise I’ve ever done, working on the inside and out. 


And yoga is great for defining muscles, not to mention the strengthening and flexibility you get from practicing. 


I’ve tried going back to some higher impact workouts a few times, thinking I miss it. But I really don’t. I’ve fallen in love with yoga. It’s what makes me feel my best, in every way.  


So yes, you can absolutely get results from low impact workouts. The point is to keep your body moving. Find what works for you. Listen to your body and give it what it needs. 


And don't forget to clean up your diet in the process. Bad eating habits will absolutely keep you from your best results.


How are you? Are you a low-impact or high-impact worker outer (yes, worker outer...it’s a thing. Ask me.) 


Find this helpful? Check out my guide to fitness over 40. You can find it here. 

Slow Cooker Turkey & Veggie Casserole

Slow Cooker Turkey & Veggie Casserole
What's for dinner? 

Have you ever had a dinner idea but not a recipe, so you head to Pinterest to find one? Or maybe you have no idea at all, but again...Pinterest to the rescue! That would be me. But it's very rare that I actually follow the recipe exactly. I pin them, print them, and then almost always end up changing them in one way or another. What can I say, I guess I just need something to jump start my brain. It's not that I do it on purpose. More often than not, I just have a different set of ingredients and feel like I can sub in and still make it good. I'm usually not wrong. That would be the case for this recipe. Out of 10 ingredients, maybe 2 stayed the same. (I'm guessing at the numbers, y'all. I didn't really count.) But, I did fix it in the crockpot! 

  1. If you're curious, here are the ingredients I switched up: 
    1. Ground turkey in place of ground beef. I had some on hand and wanted to use it.
    2. Fresh onion in place of dried. This is just my personal preference. 
    3. Orange bell pepper in place of green. Again, it's what I had on hand at the time. 
    4. Stewed tomatoes in place of diced. Another personal preference.
    5. 2 small zucchini + 2 small yellow squash in place of 3 zucchini. It's what I had and needed to use them. Plus, I just love yellow squash and zucchini together! Yum!
    6. Montreal seasoning in place of Italian. It's what was in the pantry, and it worked! Yay!
    7. No cheese. This was by shear accident. I totally forgot it. Oops! 

*And may I make one quick suggestion? Crockpot liners! Y'all, they are the best things ever! There's almost no clean up! And I have, at times, been known to grab a twist tie and bag up the leftovers just like that. Saves a dish! Hey, we don't have a dishwasher...let me correct that...we have 2 dishwashers. Us! And if we can save ourselves a dish here and there, we do!  

Something else I find myself doing more and more over the years is looking at the finished product and thinking, "oh it would be good with..." In this case, it was mushrooms. I love mushrooms! And I think it might be an excellent addition. So, if you give this a try and decide to add them (or tweak the recipe to meet your own needs and taste) let me know how it turns out!  

Happy cooking, y'all! 

*As an Amazon affiliate, I will receive a small commission when you buy through these links.  FYI, it doesn't cost you anything extra. 
Thank you for your support and helping me help others. :)

Slow Cooker Turkey & Veggie Casserole

Ingredients
  • 1 lb Ground Turkey cooked and drained
  • 1 Onion chopped
  • 1 Bell Pepper any color
  • 2 small Zucchini chopped
  • 2 small Yellow Squash chopped
  • 24 oz Spaghetti Sauce
  • 14.5 oz Stewed Tomatoes
  • 2 cups Brown Rice uncooked
  • 1 tsp Garlic Powder
  • 1 tsp Montreal Chicken Seasoning
  • 1 cup Shredded Cheese your choice

Instructions
Brown meat and chop veggies. (I like to cook the onion with the meat)

Add all ingredients, except cheese, to crockpot.

Stir well to mix, cover, and cook on low for 4 hours.

Add cheese and cook an additional 10 minutes, or until cheese is melted.

Enjoy!


Love this recipe? Check out my new Healthy Eating Made Simple program. Full of meal plans, healthy recipes, and more! You can check it out here.  

Body Talk

Body Talk

Listen to your body.

If you know me in person, or if you follow me on social media, I'm sure you've heard me say (more than once), "listen to your body." If I have any advice to give, that's the best. Y'all it's so important. No one knows you the way you do. 


It's also common for me to be asked, "how?" "How do I listen to my body?" "What does that mean?" So let me see if I can explain. 


It's hard for me. This is something I've been doing since I was first diagnosed with fibromyalgia at the age of 19. No one told me how. No one even told me to. I just did it. Naturally. I didn't want to slow down but I quickly learned some things led to more pain than others. Some things would take longer for my body to recover from. So I learned what was what. 


I realize though, that this is not the case for everyone. And, honestly, it seems to not at all be the norm. So, I'll do my best to help, because I feel it is so so important to our health. 


Our bodies give us so many cues. Muscles tense up. Stomachs churn and cramp. Our bodies want to give out. We get headaches. Our brains become foggy, making it difficult to think or concentrate. I could go on, but I think you're probably getting the picture. 


Y, all, these are all signs from ourselves telling us to change something. But what? How do we know?


Invest in a journal. It doesn't have to be anything fancy. It can be something as simple as a spiral notebook or something with more guidance like one of my favorite Dailygreatness journals. (These are fabulous by the way.)


Start making notes of EVERYTHING! Seriously. What did you eat today? How much? How did you feel afterward? The next day?  What else went into your body? Think OTC's or prescription meds. Or maybe you use essential oils* or another natural form of pain relief. What did you drink? Write It All Down!


Did you workout today? What did you do? For how long? Notice anything different in your body? Where? How does it feel? Did you feel better or worse afterward? 


Where you active or sedentary? What types of things did you tell yourself today? (Y'all, self-talk is sooo important! We'll address this in a future post.) Who did you surround yourself with? How did they affect your overall thinking and feelings about yourself?


I know, in the beginning it can seem like so much. It can feel like too much work. And if you're expecting immediate answers or changes, you're likely to lose hope and give up. Let me first encourage you not to do that! That's the worst thing you can do. 


Start off small. Pick one area you want to focus on first. Then add another, and another. Choose a journal (like the Dailygreatness Wellness Journal) that will walk you through with prompts. Eventually you'll find yourself doing it automatically. 


Just whatever you do, don't give up! Remember, you're doing this for you. You're working toward health and finding your best self. So, now you choose. Are you worth it or not? If you're asking me, I say you absolutely are! 


*It is crucial you use the right oils. Get with me for guidance. 

Love this blog? Check out my guide to Fitness Over 40. Get it here.

Nutrition Is Not One Size Fits All

Nutrition Is Not One Size Fits All

Earlier this year we decided to go Paleo. Brandon had had great luck in the past with a Keto diet (the two are very similar), so I thought why not? If this helps him, I’m all for it. 


We continued with the Paleo way for a couple months. (If you’re not familiar with Paleo, think caveman and you’re on the right track!) Brandon lost 20 lbs. I, however, found 10 of those. 


*Let me say here, that I’ve never been one to gain easily or quickly. So this was odd for me. 


I started thinking back to what had worked for me in the past. I’ve always leaned heavily toward fish or chicken when it comes to animal protein. I’m happy to eat rice and other grains and even went vegetarian for a while a few years ago (I felt amazing by the way). 


This all got me wondering. There are so many diets and ways of eating out there for a reason. There's a reason one way works great for one person and does the complete opposite to someone else. I got curious. What makes us respond to different ways of eating so differently?

I remembered seeing something about the Blood Type diet years ago. So I decided to do a little research. Turns out, it’s super accurate for us. He’s type O and does best on a heavy protein diet with little to no grains and legumes. I am type A and do best on a largely plant based type diet. It's all quite interesting and I'm enjoying experimenting with this theory.


It makes sense, though. We’re all so unique in how our bodies respond to everything. Illness, temperature, different workouts, foods. Y’all, we are not all made the same. So why would one way of eating work for all of us. 


So I’m curious. What diets have you tried? What’s worked and what hasn’t?


Find value in this info? Check out my guide to Fitness over 40. Get it here.

Why Mindfulness Matters

Why Mindfulness Matters

Mindfulness: a technique in which one focuses one’s full attention only on the present, experiencing thoughts, feelings, and sensations but not judging them. 


This is how the dictionary describes mindfulness. Being fully present in the moment. Experiencing, feeling, thinking (but not overthinking). 


But why is this important? Isn’t it just a fad? If it is, I highly recommend you grab hold of it and don’t let go! Society would have you believe there’s no time for such things. We’re too busy. We have to do this. We have to go here. We’re lucky if we have time to sleep and eat, much less find time to “experience, feel, and think.” Unless we’re overthinking of course. Most people seem to have plenty of time for that.


But what if we just took time to stop and hear what our bodies are trying to tell us? What if we took time to listen to what God and the universe have planned for us? What if we learned to let go of expectations and take time to just be? 


I recently picked up a special edition of Mindful magazine. In it they address things like chronic pain, inflammation, stress, sleep, and even befriending illnesses like cancer. Much of this is done through meditation (that’s a topic for another blog). I don’t know if you’ve looked much into meditation, but it’s the everything mindfulness! 


The more we can become fully in the moment, the more we learn to take control of our thoughts, the more at peace we become. In all aspects of life. The more focused we become on the important things in life. 


So, who exactly is mindfulness for? Everyone! 


When should you practice mindfulness? When you wake up and when you go to sleep. When you’re at work. When you’re working out. When you’re deciding what to put into your body. Pretty much, always. 


How do you practice mindfulness? Start small. Find some short guided meditations online (Audible has a few). Take a few minutes a day and journal your thoughts. You’ll find yourself becoming more and more aware as time goes. Before you know it, mindfulness will be a healthy habit! And if my own life is any indication, you’ll begin to feel so much better in every area of your life! 


Bottom line is this: In order to move forward, in order to achieve our goals, in order to reach our dreams and live the lives we want, we must become mindful. We must focus on one moment at a time. We can’t get too far ahead of ourselves or we lose sight of what needs to be done now, of what we need now. We can’t focus on the past because it’s already gone. Take your lessons, learn from them, and move forward, into the now. Live in the moment. Experience, think, feel. Right now. In this moment.


What is your favorite way to practice mindfulness? Let me know in the comments below. 

Are you ready to take hold of your health? Start with my guide on developing a holistic lifestyle. Check it out here. 

 
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