Healthy Chicks

#1: Hug The Boy - ‘nough said. I try to squeeze in some a.m. snuggle time and tell him how much he means to me each and every day.

#2: Stretch, breathe & say a mini thanks of gratitude – this can be anything from being grateful for my freedom to feeling extra-lucky to have a great man in my life. Expressing my gratitude allows me to see the positive side of things every time.

#3: Splash My Face with Cold Water & Gently Rub with Jojoba Oil – lately I’m loving my very own homemamde jojoba oil moisturizer mixed with lavender essential oil for a relaxing, calming effect great for both sensitive skin and/or those prone to breakouts.

#4: Sip On Warm Lemon Water – I started this morning ritual a few months ago and can’t get enough of it. Simply boil 1 c. of water and cool until warm. Then squeeze the juice of half a lemon and sip slowly. Not only does this help hydrate, but it also energizes, cleanses and detoxes the body. I can say yes to that every day!

#5: Brain Dump – I take a look at my master to-do list and “dump” anything else on my mind (think all those seemingly never-ending to-dos, tasks and errands). Just dump ‘em all out there! I then try to list one or two things I can do for myself each day, and circle those in order to make them a priority. This keeps me calm and makes my day not so overwhelming.

#6: Clean Out My Inbox: After the brain dump, I open my inbox flooding with new emails including spam and endless requests. I then either delete, star for later, or respond right away. This helps keep me on top of things, without giving me a headache in the process!

#7: Eat a Hearty Breakfast: Once I’m finished sipping my lemon water, I head to the kitchen to make a hearty breakfast for myself. Lately, my favorites have been veggie frittatas, breakfast burritos (made with brown rice wraps), green smoothies and oatmeal but I change things up every now and then to keep things interesting!

Do you have a morning routine? What’s your favorite way to start the day?

Good morning ladies! And ’tis a goooood morning indeed. The sun is shining bright in Boston right now, and The Boy & I just got back from a quickie, sweaty run together to take advantage. I even whipped out the shorts for the first time this year! Oh yes, it’s simply THAT nice out.

I’m super excited because I leave for my NYC trip this afternoon! I’m going to be attending Holistic MBA Live, a rockin’ business conference for wellness professionals put on by the lovely Stacey and Carey of  Holistic MBA. As I’ve been striving to grow & spice up my business lately, this conference could not have come at a better time. I have so many exciting things in the works!

Even better, while in NYC, I get to spend four whole days (well, nights) with my best friends from college. As you can tell, I’m high on life right now! Best friends + networking + business coaching = my cup of tea.

Anyway, today’s Thursday so let’s get to this week’s feature for Healthy Chicks in the Community. I am happy to introduce you to a lovely lady who I had the pleasure of meeting for one of her spin classes followed by some vino. Let’s just say, she’s full of energy, love & a zest for life so we naturally had a lot to talk about. I’ll let Ali take it from here!

[photo provided by Ali courtesy of lululemon]

NAME/AGE:  Ali Baldassare, 28

BLOG/TWITTER (If Applicable): http://alibaldassare.com / @movesweatlove

CURRENT CITY: Boston, MA

PHOTO TAKEN: This is my Lululemon Ambassador photo taken at the end of last year.  It is currently hanging up on the wall in the Lululemon store on Newbury St. so next time you’re out shopping, check it out!  Speaking of photos, stay tuned because I’m currently planning a fitness photo shoot over the next 2-3 months and it’s going to be epic!

WHAT YOU DO FOR WORK:  Most people would never know it, but fitness is NOT my full time job.  It is my full time passion though Right now, I do have a 9-5 job working for a pharmaceutical company, although with the amount of classes that I teach and clients that I train, I could easily argue that I pretty much have two full time jobs.  One day, I’ll be able to answer this question by just saying “full time pilates and fitness instructor” and maybe that day will be soon! No one said making your dreams come true was easy, right??

NUMBER ONE PASSION:  Teaching, inspiring and motivating people to live a life they love in a body they love!

I FEEL MY HEALTHIEST SELF WHEN I AM:  1) When I eat well.  Eating a good clean diet makes me feel energized, awake and ready for anything!  2) Remembering to make time for me.  Things can get super hectic, but taking time for me can really help me not feel overwhelmed and run down.  It can be anything from going for a run, taking a yoga class, getting a massage or a manicure/pedicure, etc.   3) When I surround myself with other really inspiring and motivating people.

BUT I AM ALSO A REAL GIRL & SOMETIMES: I have bad days when I feel unmotivated, discouraged and just want to throw in the towel and give up, but deep down I know things will always turn around.  Those bad days are what makes my good days that much better!

TOP THREE KITCHEN STAPLES:  1) Bars (Lara bars, KIND bars, or Luna bars are some of my favorites) 2) bananas, apples, spinach, almond butter, raw almonds 3) my blender.  I am always on the go and rarely home for any significant length of time so anything healthy that I can throw in my bag or anything that I can mix up in a blender is perfect.  I’ve been really into making all kinds of smoothies lately and they actually keep me full….says the girl who is ALWAYS hungry!

NUMBER ONE GUILTY PLEASURE:  CHOCOLATE.  Anything chocolate.  I have a really big sweet tooth!

EXERCISE THAT MAKES YOU SHINE:  Dance.  I grew up dancing and love everything about it. Dancing has a way of allowing me to escape the world and just let go.  It makes me feel free, alive, and happy.  It also has so many great benefits like keeping your body limber and enhancing your agility, flexibility and balance.  Even when I’m completely exhausted, I always look forward to teaching my weekly Zumba classes!

FAVORITE COMFORT FOOD:  Every now and then I like to enjoy a cheeseburger

MESSAGE YOU’D LIKE TO SHARE WITH OTHER HEALTHY CHICKS: You are capable, powerful, and in control of your life! Living a healthy life doesn’t have to be complex or hard.  Everything is based on your perception, your goals, and your choices.  There are endless ways to exercise; there are so many different ways to incorporate healthy eating into even your busiest of days.  All you have to do is find the right balance of the two that works for you.  Healthy living really can teach you so much about yourself and it’s not a one size fits all concept.  What works for you may not work for me, but that’s the beauty of it all.  We are all unique. Remember, you are the only one who can live your life, so don’t compare yourself to anyone else.  Keep things simple.  Have fun!  Be you! Strive for growth, balance and opportunity, not perfection.  You are all amazing.  Believe it and own it!

Ladies! Hope you are having a lovely, bright & beautiful week. It definitely doesn’t hurt that the sunshine is finally out, at least here in Boston. On that note, I am finally starting to feel a bit like myself again…every day is a new day for healing!

Anyway, I wanted to fill in all my Boston loves on a super sweet wellness workshop I’m hosting next week at The Breathing Room Yoga Studio in Cambridge, MA. We’ll chat anything and everything SPRING CLEANING, going much deeper than simply cleaning out the closet.

Far too many women are talking about the next diet to go on for spring break or how to lose weight fast, and I’m here to tell you that you don’t need to go on a diet. You just need a shift in perspective! And as a special treat to my beautiful readers, I’d like to honor 50% off your ticket. Just use promo code HealthyChicks50.

Here’s the deets:

WHO: YOU! All you lovely ladies are invited for an interactive ladies’ night out (I mean, Wellness Workshop!)

WHAT: “Detox & Declutter Your Mind & Body This Spring (Without Dieting)”

Tickets include:

• A 60-minute interactive wellness discussion (covering everything from seasonal produce to ways to de-stress this spring)
• Q & A time with me!
• A healthy goodie bag to take home stuffed with tasty treats from some of my fave companies!

WHERE: The Breathing Room 763 Mass Ave Suite #7 Cambridge, MA

WHEN: Tuesday, April 30th 6 p.m. – 7 p.m.

WHY: Because you don’t “need” to go on another diet to feel your best self this Spring. Learn how!

Learn more & snag your spot here on Eventbrite: http://springcleansing2013.eventbrite.com

**Remember to use promo code HealthyChicks50 for 50% off your ticket!**

We’ll all meet afterward for an optional healthy meal at my favorite local cafe Life Alive.

What’s the craziest diet you’ve ever gone on? What’s your #1 spring wellness question? Hope to see you there!

Good afternoon ladies! Hope you are all having a sun-shiny day, despite the rain and dreary weather in Boston. I guess we can’t complain much after having 2 beautiful days in a row. I honestly can’t get enough of this sunshine!

For those of you participating in my “Get Happy & Healthy” Wellness Challenge, I am so impressed by all your hard work, dedication and creativity. From squeezing in that extra “me time” to enjoy your breakfast mindfully (and listen to the birds chirping) to trying a brand new green (like broccoli rabe or mustard greens!), each and every step you take—both big and small—is one step closer to a happier, healthier you. Keep up the super work!

OK, on to another week of Healthy Chicks in the Community! This week I am so thrilled to introduce you to Jenn, a real women who shines confidence, health, strength and inspiration. After all, she wasn’t named one of BostInno’s 50 on Fire for nothing. I’ve had the pleasure of sitting down with Jenn in person and took her Pilates Bootcamp Class (which you can read about in my newsletter here) and can tell you this woman is the real deal. Her energy, passion and love for what she does is absolutely contagious! But seriously, I gotta ask, how does she ever sleep? I’ll let Jenn take it from here…

[Photo provided by Jennifer Phelan courtesy of Lucie Wicker Photography]

NAME/AGE: Jennifer Phelan Age 29

BLOG/TWITTER (If Applicable): Jennifer Phelan Pilates www.jenniferphelan.com / JPPilates

CURRENT CITY: Boston, MA

PHOTO TAKEN: This was one of my favorite photos captured during a recent photo shoot with Lucie Wicker Photography. I had this idea to do a split on two boxes (genius). When I got into the spilt I was holding onto the box, afraid to let go when the photographer and stylist yelled for me to lift my arms and look at the camera. I did and we snapped one of the best shots of the day. Conquer your fears and live in the moment!

WHAT YOU DO FOR WORK: I’m a full time Pilates Instructor and owner of JenniferPhelan Pilates. I teach large, contemporary group Pilates and Barre classes at Equinox and North End Yoga and I train private clients all over Boston. I’ve had the opportunity to work with so many different types of people such as athletes, mom’s-to-be, brides and A-List celebs. I’m always looking for new and exciting ways to spread the amazing benefits of Pilates to everyone I meet.

NUMBER ONE PASSION: Motivating others to be the best possible healthy version of themselves.

I FEEL MY HEALTHIEST SELF WHEN I AM: Remembering to make a little time for me. Even though I love my job and what I do everyday, it’s sometimes hard to find balance. As an independent instructor I literally do everything from teaching classes, scheduling, social media, website work and marketing all by myself. So it’s hard to actually fit in my own workouts and “JP” time. When I do actually schedule this in I feel more energized, happier and more alive. Even if that means I’m going on a 12- hour day by the time I fit in my own workouts that’s okay, because I always end up feeling ready to conquer the city when I’m done.

BUT I AM ALSO A REAL GIRL & SOMETIMES: Spend the day in my sweats and watch 5 hours of Dance Moms straight without moving once.

TOP THREE KITCHEN STAPLES: 1.) Breville Juicer. 2.) Apples, spinach and cucumbers 3.) Reusable Straws Ok, can you tell I’m obsessed with juicing? I seriously can’t go a day without making at least one fresh pressed juice. Juice for life!

NUMBER ONE GUILTY PLEASURE: Ice cream. Specifically soft serve vanilla with rainbow sprinkles. I used to spend my summers working in an ice cream shop that only fueled my addiction and taught me one of my best-kept hidden talents… I can make a perfect ice cream cone. I’m serious and happy to show you anytime.

EXERCISE THAT MAKES YOU SHINE: Pilates of course! I make sure that I give myself some type of a mat workout every day. It keeps my body flexible, balanced and centers my mind.

FAVORITE COMFORT FOOD: Anything that my husband cooks. I’m lucky to have a wannabe chef husband who is one of the healthiest cooks I know. He has a way of mixing love into all of his meals and never settles for putting just anything down on a plate. I’d have to say my favorite dish is his signature miso marinated grilled salmon served over baby kale greens with a lemon vinaigrette and side of herbed quinoa. Hungry yet?

MESSAGE YOU’D LIKE TO SHARE WITH OTHER HEALTHY CHICKS:  Keep it simple! Don’t over think and over complicate your life. The number one trick to being healthy is to use common sense. Exercise. Eat REAL foods. Drink lots of water. Get outside. Do things that make you happy. Try living by these standards for just one week and you’ll see that life is a lot sunnier without all the added substitutes. Only YOU are in charge of your life, so start living it today!

If you’d like to be featured as one of my Healthy Chicks in the Community, or know someone who you want to make blush, email me for more deets. And remember, if you aren’t feeling your healthiest self or are struggling to make positive changes, shoot me an email anytime to schedule your FREE 15-minute info session / sign up for one of my health coaching programs.

SIDE NOTE: Boston Fitness Peeps! Check out my blog friend Little Miss Runshine’s upcoming Spinathon on 5/18 to raise money for the Pan Mass Challenge fundraising for Dana Farber Cancer Institute. Learn more here or register/donate over here. There’s some pretty sweet spin instructors on the list!

Good evening lovely ladies…hope you’re all warm & cozy! I’m currently at Starbucks cozied up with a cup of hot Earl Grey with a steamed soy topper. It’s my new favorite post-noon drink!

Today I wanted to dive a little deeper into the topic of intentions, also known as dream-catching or envisioning exactly what you want and then GOING AFTER IT.

One of my personal goals for 2013 is to take bigger risks business-wise (i.e. don’t let fear hold me back from asking what I want). I know that I am talented, passionate and have what it takes, however sometimes I let that little voice inside my head take over and pull me  back.

Well, they’ll be no more of that in 2013! While I think it’s normal (and necessary) to go through a certain amount of self-doubt, I also think it’s important to recognize that many of these things we tell ourselves aren’t true. They are just little lies we tell ourselves to keep us safe and protect ourselves from danger i.e. rejection, failure, etc.

I have my mentor Coach Jenn Lee (for lighting a fire under my butt) along with  Gabrielle Bernstein (and her book May Cause Miracles) to thank for this new mindset, but most of that thanks goes to me (big hug to myself) as we ultimately change from within. And all of us (yes all of us!) have the potential to do the same. In fact your capacity to get what you want to move forward is already inside you…you just need to unleash it.

So far, this positive, I-CAN-DO-IT, passionately bold mindset has landed me a new gig, ignited my creative juices (like starting Healthy Chicks in the Community and a new product launch coming soon that I can’t reveal yet!) and something I’m most proud of: expanding my wellness writing & having my articles published around the web.

You see, I love writing, went to school for Journalism and have so many ideas and stories I want to share with the world, so why was I holding back? Well, it was that Big Monster called FEAR. Once I pushed fear aside, I was able to see clearly and believe in myself a little more.

Here’s a Roundup of Some of my January Pieces Published Around the Web:

“New Year, New Mindset,” Coach Jenn Lee Blog

“Gabrielle Bernstein’s ‘May Cause Miracles’: A New Year Must-Read for Abundant Happiness and Positive Change,” SpaFinder

“The Skinny on Eating with the Seasons + 5 Foods to Help Your Body Thrive This Winter,” SpaFinder

“6 Teas to Help Fight Winter Colds,” SpaFinder

“The Clean Plates Cookbook: Clean, Delicious Eating for Vegans & Omnivores Alike,” SpaFinder

“Eco-Lips: 5 Best All-Natural Lip Balms For Kissable Lips All Season Long,” SpaFinder

What are some of your intentions? Do you hold back due to fear? What’s holding you back from going after them?

Today when I was ordering my food at Panera, the barista caught me by surprise. While normally it’s just the usual place your order, fake smile, take the buzzer and go, today was different. “I absolutely love your dress,” the woman said. “It looks so cute and comfy!” Not only did the lack of robotic communication take me by surprise, but I was also completely flattered. She then continued by telling me the salad I ordered was a good choice, and that I seem like one healthy girl (little did she know I’m a “Healthy Chick” after all). Anyway, back to the point: this stranger’s simple compliments completely made my afternoon. And they weren’t even over-the-top or extravagant in any way. I walked back to find a seat beaming in confidence, just because of two little nice lines from a stranger.

This got me thinking about how I wish we saw more of these kind exchanges more often in life. Too many times throughout the day, I see people frowning and looking completely pissed off, or watch as people blurt out rude comments without thinking. I see it every day in line at Starbucks and Dunkin’ Donuts. Yelling. Shouting. Snide, sarcastic comments. Impatience. It’s as if people have completely forgotten how to have friendly conversation, or somehow feel as if they’re superior in some way. It’s sad, really. Sometimes I wish I could smack some sense into these people or force a smile onto their face. Seriously, it just makes me plain angry.

Did you ever stop to think what a teensy weensy smile or one little simply compliment could do for someone else’s day? I know it sounds cliche and we’ve heard it a million times, but still you don’t see enough of this “happy talk” anymore. And you know what? The best part about it is it’s completely effortless.

So I challenge you to turn your iPod off during your next commute to work and smile at that stranger. Or actually engage in some sort of conversation with the guy that bags your groceries every. single. time. Compliment a woman you admire for her true beauty. Really, it can’t hurt. And I can bet you that your tiny, little act of kindness will actually make some sort of difference on anothers day…even if you can’t SEE it right away…

What are certain kind exchanges you’ve had lately, or something someone told you that completely brightened your day?