You’ve Got to Start Shopping at Farmers Markets!!!

Many farmers markets are closing for the season so let me tell you why I love farmers markets and why you should shop at your local farmers market before they’re gone for the winter.

20171011_100833Shopping at your local farmers market is more than healthy foods and sustainable goods. It’s an ex20171011_093051experience!!

It’s so much fun going from stand to stand to see what new stuff they have. And each farmers market or green market is different. You can bring your kids, meet friends, you can buy produce, meats, and cheese to bring home and also buy fresh food to eat at the market. Everything is coming straight from the garden or farm it was grown and every season you’ll get the freshest fruit’s and veggies of the season.

Screenshot_20171109-193122You may even see some produce you won’t find at the grocery store. Not to mention the prices are usually lower than at the grocery store. I’m always so surprised by how much I get for a small amount of money. Plus if you live in NYC you get extra money to spend if using food stamps to buy fresh fruits and veggies at most of the green markets. You just need to go to the information tent and they will help you get tokens from your EBT card. For every $5 you spend you get a $2 bonus called health bucks.

You’ll also find a lot of unique goods and these farmers are usually so passionate about what they do and what they cook that you’ll find delicious baked goods and foods like pies and jams, even fresh ice cream and yogurt. I got a cherry walnut crumb pie that tasted like heaven, I wish I had a picture but I devoured it. My kids always get excited by the pickles but there’s really so much you never know what you’re gonna find.

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If you’re looking for a clothing or food scrap collection most of the green markets offer that as well. And some like the Union Square Market and my favorite the Inwood Market are open year round. I got a great map of all the green markets at the information tent. IT lists the services offered days and I can see all the markets closest to me. It also lists the youth markets. 20171008_111546

Youth markets are a network of urban farm stands operated by neighborhood youth, supplied by local farmers and deigned to bring fresh fruits and vegetables to communities throughout NYC.

So get out there and support the youth markets and of course your local farmers market!

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Certified Personal Trainer & Holistic Health Coach
I am always available for all your health or fitness related questions and of course so feel free to contact at any time.

“Empowering Women to Create their Own Health & Happiness!”

BodyGoddessCoach@Gmail.com
https://www.facebook.com/BodyGoddessNYC/

 

Who told you that you had to be perfect…..Let’s strive for something more!

I’m not perfect! I bet you knew that, but did you know that YOU don’t have to be perfect. I have struggled with this for as long as I can remember and today I strive for more. I strive for more than perfection.

If you have ever beaten yourself up for not being perfect I strongly suggest you continue reading. This isn’t just about fitness, women beat themselves up about everything, perfect hair, perfect body, perfect student, wife, daughter, mother, etc. You see where I’m going with this…

So what is perfect really? Here’s what the dictionary says.

PERFECT: having all the required or desirable elements, qualities, or characteristics; as good as it is possible to be.

PERFECTIONIST: a person who refuses to accept any standard short of perfection.

The Merriam-Webster Medical Dictionary’s definition of perfect is even better. “A disposition to regard anything short of perfection as unacceptable; especially: the setting of unrealistically demanding goals accompanied by disposition to regard failure to achieve them as unacceptable and a sign of personal worthlessness.

Think about it “setting of unrealistically demanding goals,” does that really motivate you or does it set yperfectionistou up for failure and disappointment, and ultimately can make you give up.

“Failure to achieve…unacceptable…sign of personal worthlessness.”

STOP IT! Why are we striving for perfection? There is nothing healthy about this.

I always knew that the need to be perfect wasn’t good for me but I ignored that and would say I’m striving for perfection and that’s ok. It’s a motivator that pushes me to achieve my ambitious goals and brings me success. Right? Sometimes that’s true but mostly it’s just discouraging and actually causes me to look at how far from perfect I am and just disappoint myself.

Have you evMessyHouse2er freaked out because you have company coming over or an unexpected visitor and the house is a mess, you’re a mess, the kids are running around, etc. You’re worried about what people are going to think and say about you.

Well probably nothing! Most of the time the only one that cares is you.

Nobody has their hair and makeup done all the time, the house isn’t always clean and kids aren’t always peaceful. And if they do then they probably need a break.

I’ve spent most of my life striving for perfection. I can’t count how many times I freaked out and made my kids crazy because the house is a mess and I didn’t want anyone to see it or changed my clothes a bunch of times because I feel fat in everything. When I became a personal trainer it just got worse. I’m ‘supposed’ to be perfect, I have to have a six pack and eat perfect all the time. Well I’m not perfect I cheat A LOT and i don’t have a six pack. However, I’ve had five kids and am in good shape. So what if I don’t have a giant squat booty or six pack abs yet. I’m healthy and working hard on my body, most of the time lol. Most importantly I’m good at my job, I know how to help my clients, I’ve studied hard and continue to study and work hard to be an excellent trainer and health coach.

Ok so it’s hard to not strive for perfection. Some days I look in the mirror and see a gorgeous woman looking back and some days I hate everything about her. That’s an awful way to feel about yourself and I know I’m not the only one. All I want you to do is change your mindset. Strive for more than perfection. Strive for Excellence.

EXCELLENCE: The state, quality, or condition of excelling; superiority.

“I am careful not to confuse excellence with perfection. Excellence I can reach for; perfection is God’s business.” – Michael J. Fox

algonquin-wright-peaks-615There is nothing wrong with having high personal standards and goals, or striving for the best. This commitment to yourself is healthy and motivating. It’s so important that your not dwelling on any mistakes but looking at it as learning and looking forward to what’s next It’s also important to set goals and have deadlines for those goals. However, they need to be realistic so your not setting yourself up for failure.

Constantly remind yourself of your successes and don’t be afraid to shout it out to the world. Give yourself props!

Maybe you didn’t hit your goal but you came really close and worked really hard. Why can’t you be proud of what you accomplished instead of dwelling on what you didn’t. Think of everything you did right to get as far as you did and learn from it. This only makes you stronger.

And PLEASE stop comparing yourself to everyone else. Why are we doing this to ourselves and teaching young girls to be the same way. And let me not even get started on social media and the unrealistic expectations there. Be kind to yourself… Love yourself and think of how truly EXCELLENT you are!

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Certified Personal Trainer & Holistic Health Coach
I am always available for all your health or fitness related questions and of course so feel free to contact at any time.

“Empowering Women to Create their Own Health & Happiness!”

BodyGoddessCoach@Gmail.com
https://www.facebook.com/BodyGoddessNYC/

 

My Favorite Exercise & Why it Should Be Yours Too!

Let’s go back to basics here with one of the most common and effective exercises that you can do anywhere with absolutely no equipment. So yep no excuses. The world’s best exercise and my true favorite is THE PUSH-UP! Did you cringe a little when you read push-up. I get that with pretty much every new client I work with.

I choose this article because so many of the women I work with struggle with push ups and would rather do anything else. However I don’t say push-ups are the world’s best exercise lightly.  And I assure you it’s not my favorite exercise because I want to watch you suffer. The push up is a compound exercise. It helps build better posture, flexibility, and while activating every large muscle group can be a very effective cardiovascular exercise working hard to deliver oxygen to muscle tissues. Yep I said it’s also a cardio exercise.

There are also so many variations to the standard push-up making it my favorite body weight exercise to help anyone meet their fitness goals. So if you don’t already do push-ups I want to change that. And no I don’t allow anyone to do knee push-ups AKA “the girl push-up”.

It’s possible you may need to begin with a PLANK rather than go right into a push-up and that’s totally fine.

20170522_124532blue bullet pointStart on your hands and knees with your shoulders over your wrists.

blue bullet pointExtend each leg out behind you forming a straight line from head to feet.

blue bullet pointKeep your tummy nice and tight pointing your belly button towards and squeeze your glutes.

blue bullet pointBe careful not to push your butt up in the air or any sagging of the hips and lower back.

Now hold your plank for as long as you can even if that means 5-10 seconds in the beginning. Over time I want you to aim for 90 seconds.

Moving on to the Push Up!20170522_124541

blue bullet pointSet up as you would for your plank . I suggest starting off with your hands slightly narrower than shoulder width.

blue bullet pointWhen extending your legs back they should be shoulder width apart in the beginning and feet together as you progress.

blue bullet pointInhale and then lower your body as you exhale. Think of your body as moving in one unit. Again tummy tight and squeeze your glutes.

*I recommend only slightly lowering your body in the beginning. If you feel your losing your form, (hips sagging) then only go that far down until you can go all the way down without losing form. You can go a little further each time until you can do a full push up.

Bonus: The wider you place your hands the more you work your chest. The closer to your body (elbows in) the more you work your triceps.

The wonderful thing about pushups is you feel the results quickly as your body gets stronger.

I suggest every morning when you wake up and every night before you go to bed to do as many pushups as you can. Then add an extra one pushup every day or more.

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Certified Personal Trainer & Holistic Health Coach
I am always available for all your health or fitness related questions and of course so feel free to contact at any time.

“Empowering Women to Create their Own Health & Happiness!”

BodyGoddessCoach@Gmail.com
https://www.facebook.com/BodyGoddessNYC/