Latest Posts

Colonocopies Save Lives

Feeling peace of mind after receiving word of a clear colonoscopy this morning! I encourage you to take good care. Preventative cancer screening numbers are down right now, because people are putting off their appointments due to Covid-19 concerns. Your health is of utmost importance and if you’re due for a preventative cancer screening or important physical, please don’t put it off. This is my second colonoscopy. My first one was ten years ago. My father was diagnosed with colon cancer in his 60s. When you have a first degree relative diagnosed with cancer, it’s important to work with your primary care doctor to lay out a preventative plan for cancer screenings.

It’s also important to call your doctor if any alarm symptoms are present. Visit the @americancancersociety link at the end of this post to see what those are. It may seem like a lot of time and hassle to make these critical appointments and to go through the colonoscopy prep, but it is more then worth it! Learn more here: https://www.cancer.org/cancer/colon-rectal-cancer/detection-diagnosis-staging/signs-and-symptoms.html

Find Your FIT

Find your FIT and Prioritize it every single week! 💪🏼

This is my number one advice to anyone who is trying to create a healthy lifestyle change that has longevity, and produces results!

Below are 5 Extra Fit Tips to Jump Start 2021!

1️⃣ Focus on small steps to help you on your way towards your goal. If you don’t feel comfortable going to a gym during these times, reach out to an online trainer who can set up a plan with you to get your home in gear for weekly workouts tailored with your needs in mind.

2️⃣ If you’re really tired of the yo-yo results you’re seeing, then stop gravitating towards the quick fixes; they will never lead to lifestyle change, just short term cheap gains.

3️⃣ If you don’t enjoy it, for the love of God, don’t do it. If you can’t stand long distance running, then that’s not a FIT. Put in the work and value yourself enough to try a variety of activities. Book yourself into a class at a studio like Orangetheory Fitness Attleboro Community, or experiment with different sports until you find a match that really fits with your personality type.

4️⃣ Once you’ve found your FIT, work on your relationship with food. There are unlimited resources available online for you to research. One place to start is with an online registered dietitian, whose food philosophy resonates with you. And if you’re going to go the health coach route, please work with an established health coach who has studied holistic nutrition or undergone an extensive health coaching course. There are way too many unqualified people trying to coach nutrition with little to no knowledge, or who took a weekend crash course from their mom friends.

5️⃣ Exercise Self Compassion! I have seen way too many people approach diet and exercise from a place of shame. That method gets no one anywhere-In fact, it can breed a relationship with food and exercise that is self-destructive. The only way out of destructive habits is by working through the tough stuff and truly exploring the why behind self-sabotaging cycles. When you really dig deep, and do the tough inner work you will start to see sustainable results that are life-changing.

I hope these tips help catapult you into the new year with a fresh perspective, that will lead you to take action towards forming healthy lifestyle habits. 🧘🏻‍♀️💕#MindsetMotivation

Mind Body Grounding

How do you relax and recharge, especially during these uncertain and challenging times?

✨Mind Body practices like yoga, meditation, and Pilates can help you relax and refill your cup in a way that’s deeply healing. 🧘🏻‍♀️

✨Mind body tools also help you relax your nervous system and release unhealthy thought patterns. And when our minds are relaxed, our bodies can let go.

✨It’s one thing to be strong in a gritty, conquer the world way. It takes an entirely different strength to get grounded. It’s not easy creating space to slow down, especially if you’re someone who exhibits Type A traits. In fact, it can be down right difficult to roll out your mat and tap into the slow, deep work of connection and presence.

✨It’s a fine balance, isn’t it?…A dance between pushing hard towards goals and learning how to make space to replenish in between all the forward movement.

✨Make time for letting go and add some mind body practices into your week. We need these tools more then ever. When you work on grounding practices, they can help you serve from a more fulfilled, loving place. ☮️

If you need help developing a Mind Body practice, reach out to me for a one on one Zoom session. Email fitfusionri@gmail.com

More Love Less Hate

Good morning dear ones. There’s a lot of work to be done, there always has been. This quote from Eleanor Roosevelt resonates with me on this Monday morning, “It isn’t enough to talk about Peace ☮️ One must believe in it. And it isn’t enough to believe in it. One must work on it.”
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Part of the work is listening and learning. And the other part is contributing. Prayers work best when they’re backed by action. Sending so much love into the world 🌎 and taking action towards change one day at a time. #morelovelesshate

5 Simple Ways to Eat Healthy During Quarantine

5 ways to eat healthy while you’re working from home and always walking by the kitchen.
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Simple meal prep hacks-Boil 10 eggs 🥚 and use them in salads, quick snacks or to make an protein packed egg salad sandwich.🥗 Prep chicken breasts with a drizzle of olive oil, diced garlic salt and pepper and dice them up to use in salads throughout the week.
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Fill your fruit 🍎 baskets with a variety of choices so you’re reaching for apples, peaches, and avocados 🥑 before you’re searching for processed snacks in the cabinet. I leave tomatoes, and mini peppers out on the counter so I can snack on them in between meals.
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Think Protein! 🍗 Include a source of protein in every meal you eat. For breakfast add your favorite nut butter to your waffle or toast. Snacks can be protein bars, low sugar yogurt, protein shakes, or hummus with veggie chips.
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Hydrate 💦 with your 8×8 (8oz. of fluids 8x/day) And if you’re tired of water, infuse your water with lemon 🍋 , fruit, or mint. I’ve been into @drinkspindrift sparkling fruit flavored water and really loving the orange mango flavor.
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Check in with yourself by asking yourself if you’re really hungry or are you bored and/or stressed. 🤯If you’re bored go take a short walk, read a book, listen to a podcast, call a friend (you get the idea). If you’re stressed find a way to manage it. Take a bath 🛀 at the end of the day. Make time for romance 😘(if you’re married with kids, yes this does need to be schedule sometimes lol).
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Find your zen ☯️ whatever that is, but find it, because only you can know what brings you peace and helps you chill out. Make it your priority to find out how to manage your stress, instead of it managing you.
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Above all have some grace for yourself right now, cause this is a challenging time and maybe you need some extra support. @iamsarabeth and I are starting our next 4 week challenge soon. DM us for details if you’re ready for extra motivation. 💪🏼 #keepshowingup