By Val Solomon
I love sharing a great workout.
I was recently asked how I split up my workouts. I love to do body part split style workouts like a Chest and Shoulder. Here is one of my most recent favorites.
Collagen Elixir
By Valerie Solomon
Many of us begin noticing a decrease in our collagen production around the age of 30 when our skin begins to lose elasticity, our joints begin to ache, and our digestion starts to suffer.
The right collagen supplement can help give the body the building blocks it is looking for to produce its own collagen, improving our hair, skin, nails, tendons, ligaments, joints, etc.
Collagen Elixir is HERE!
What does Collagen Elixir do??
Isagenix Collagen Elixir supports the body to BUILD and PRESERVE collagen.
Besides marine collagen, the Elixir contains:
Vitamin c - a cofactor in our bodies collagen synthesis
Zinc and biotin - well known to support skin, hair, nails, bones
Goji berry and camomile - Powerful antioxidants
Collagen Elixir is:
Collagen + cofactors + anti oxidants
READY FOR YOUR GLOW UP?
Collagen Elixir is made with Scandinavian-sourced marine collagen peptides and a variety of powerful botanicals that nourish your skin from the inside out. Glowing, radiant skin is just a sip away.
INTRODUCING COLLAGEN ELIXIR
Youthful skin is the result of collagen proteins found in the body, which naturally decrease as we age. Because our bodies cannot replenish as much collagen on their own, our skin gradually loses elasticity and firmness over time.
Fortunately, nature gives us everything we need to enhance our natural beauty. Collagen Elixir’s synergistic blend of collagen, vitamins, and botanicals makes it possible for everyone to enjoy healthy, youthful skin from the inside out.
Freshness matters. In order to preserve the efficacy of the collagen peptides, each bottle is sealed in just 0.15 seconds to prevent gas exchange and oxidation. This helps us to maintain a premium quality and avoid the use of artificial preservatives.
How to Reach Your Goals When you Lack Discipline
The Best Gift You Can Give Your Family (and 4 FREE Ways to Get it)
By Val Solomon, Busy Mom Gets Fit
This holiday season, I’d like to remind you of the absolute best gift you can give your family…
Your own happiness.
I’m seeing so many women:
Put their goals on hold
Put their needs last
Take on the world with no help
Exhausted
Overwhelmed
What if you could show up this holiday season with a little more calmness, a little more peace, a little more joy?
Would your whole family benefit?
Peace, calm, and joy don’t cost a thing, but they do sometimes, especially in a year like we’ve had, take effort.
Here are 4 Ways to Work on Giving This FREE Gift to Your Family:
Ask for help.
Us women tend to take on an extreme load. On top of work… laundry, dishes, cooking, holiday shopping, helping kids with school, worrying about money, making sure everything is perfect. What if you just asked for help? You may get pushback, but stand firm. If you are stressed from doing too much, ask for help.
Exercise
Take a walk, go for a run, do a quick workout. You’ll feel better, I promise.
Practice gratitude.
We can’t make ourselves instantly happy. We can’t make ourselves instantly more joyful. But practicing gratitude can help. When you take a moment to focus your attention on the things you are grateful for instead of the negativity in your life, joy starts to creep in.
Join my FREE 5 Days of Good Stuff starting Nov. 30, 2020.
Each day you’ll get:
a mindset lesson
A quick 20 min fat burning workout
Fun giveaways
Nutrition help
Option to join live strength training workouts and test out online training with me.
A calmer, more mindful and even happier you could be just a few moments away.
Will you make giving this gift a priority?
Let’s leave the stress and overwhelm of this season and this year behind and give the best gift you can give… a happy you.
4 Steps to Grow Your Number 1 Muscle: Mindset Muscle
By Valerie Solomon, Busy Mom Gets Fit
"... a mindset is a set of assumptions, methods, or notations held by one or more people or groups of people. A mindset can also be seen as incident of a person's world view or philosophy of life." -- Wikipedia
Mindset is the number one thing deciding your success in…
A fitness program
A business venture
Relationships
Your level of happiness
Your level of peace
It’s one of the reasons I love working with women to develop confidence and a new mindset through fitness. A mindset shift affects every area of our lives.
I know that if I can help you grow your mindset muscle, the actual muscles (or goals that you have) will come along.
We all have stories we tell ourselves.
“I’m not strong.”
“I can’t do that.”
“I am not athletic.”
“I am too old, too far gone, too whatever.”
“My body will never….”
“My genetics….”
“I never stick to anything.”
“I quit.”
“I don’t have time.”
All of these thoughts are just stories you are telling yourself that do not serve you. Someone with a busier life than you is doing it. Someone with the same genetics as you is doing it. Someone in your situation has figured it out, and you can too if you are willing to do the mindset work.
Are you willing to grow? Are you willing to take a hard look at your internal dialogue?
To grow your mindset, you have to start self coaching yourself. Consider this:
C - circumstance
T - thoughts
F - feelings
A - actions
R - results
A circumstance you cannot change happened and led you to -> these thoughts that are -> causing you certain feelings which lead to -> you taking or not taking actions -> leading to your current results.
How do we shift?
You cannot change the circumstance, but you can change your THOUGHTS about the circumstance -> which will cause a ripple effect.
Possible Example:
Circumstance: Someone made fun of me as a kid about my athletic ability
Thoughts: I think I am not athletic
Feelings: I feel embarrassed to try
Actions: I don’t exercise
Results: I am feeling unhealthy, sluggish, out of shape
Now shift the THOUGHT:
Circumstance: Someone made fun of me as a kid about my athletic ability
Thoughts: Kids are silly. God gave me a capable body that can do whatever I train it to do
Feelings: I feel like trying
Actions: I exercise
Results: I reach my health and wellness goals
4 Steps to Growing Your Mindset Muscle
Recognize the stories you are telling yourself that are keeping you from your goal.
What circumstance did these stories originate from? Did something happen along the way to make you think this way?
What thoughts -> results have developed because of that circumstance?
Reframe your thoughts about the circumstance.
Check out my free resources for more mindset work.
A Key to Long Term Success: Give Yourself Grace
By Valerie Solomon, Busy Mom Gets Fit
So you are in a funk.
You fell off track.
You can’t seem to stick to the plan.
You went on vacation and blew it.
You haven’t been taking the time to do it.
What’s the dialogue going on in your mind about this?
Are you beating yourself up for the decision you made? Are you mean to yourself because you haven’t taken the actions you wish you would take? Did you start then quit and now you label yourself a quitter?
My best advice to help you truly move forward long term is:
Give yourself grace.
In other words, give yourself a pass.
Grace is defined biblically as a concept of “undeserved kindness”. It is showing compassion and love towards a person even if they might not appreciate it, return the favour, or even deserve it.
Grace is choosing to act positively towards someone who might even hate you, or have done wrong to you.
And when you give yourself grace, it is self compassion, self love, and the kindness you need from the person that matters most.
You are human.
You have a lot on your plate.
Life happens.
It’s absolutely NEVER going to be the case that you stick 100% to a plan you’ve set out for yourself. It’s unreasonable to think you could be perfect.
Good stuff causes us to need to pause: vacations, birthdays, rest days
Tough stuff causes us to need to pause: injury, illness, taking care of someone, figuring life out for a bit
Just give yourself the space, acceptance and grace to be human.
Take a deep breath.
Reset your goals.
And start again.
You are not Unmotivated, You are Exhausted
By Valerie Solomon, Busy Mom Gets Fit
“You are not lazy, unmotivated, or stuck. After years of living your life in survival mode, you are exhausted. There is a difference.” - Nakeia Homer
I love this quote I came across recently. It makes me think of so many of the women I work with or speak to about fitness.
I often hear women say things like…
I just need to find the motivation.
I’m lazy. I won’t do it.
I know myself, I won’t follow through. I’m stuck.
Lack of motivation, lack of energy, and lack of stick-to-it-iveness are not the root reason for why you won’t do what you need to do to get healthy, strong and fit.
You are not lazy. Look at all you do in a day for everyone else.
You are not unmotivated. I promise if your kids needed it, you’d make it happen with great determination.
You are not stuck. Although you may not see how to change your circumstance, there are some simple solutions that take no time… just a mental shift.
The root problem is that you have been going through your days, weeks, months, and even years taking care of everyone and everything else. You still haven’t decided to put yourself on your list of things to take good care of.
The solution is to start taking care of yourself too.
Start With a Scheduled Workout
When was the last time you said, “No I can’t. I need to exercise.”
Schedule in a morning walk or a workout… even if someone else needs to wait so you can get it done. Although you may lack energy to get started, the endorphins will have you feeling motivated in no time.
Start Eating to Fuel Your Body for Energy
When was the last time you made a meal around your goals instead of what someone else you love wants?
Your body is lacking the nutrition it needs for you to feel motivated.
Your body is lacking the water it needs to feel energetic and think clearly.
Start With a Decision That You Will Take Care of Yourself Too
The sacrificial woman giving all of herself to everyone else is really not what everyone else needs. The people you love need a strong, healthy and happy you that will be around for many years to come. You can eat a little better. You can chug a little more water. You can go for a walk. You have to.
Stop Saying You Can’t
Maybe you have been through a rough or exceptionally busy time. That’s in the past. Don’t let the you that was in survival mode dictate what this new you will do. You are capable of shifting your mindset. You are capable of standing up for yourself ..even if the critic is your own brain.
Give yourself some grace.
No more labeling yourself in a negative way.
Just get up and do something small today to take care of you.
A Lesson From Young Athletes
By Valerie Solomon, Busy Mom Gets Fit
Recently I was observing an elite teenage girls soccer team train on the track while one of my boys was practicing on the field. The girls ran a series of drills... Some laps for time, then a line drill set.
These girls looked like phenomenal athletes. All of them were strong and in great shape.
One girl in particular was last to finish in every drill they did.
She was the shortest of them all with powerful quads. A few of the other girls who finished sooner would turn around a root her on to the finish every time.
I watched this go on for 45 minutes or so. At first I thought, “Man I’d hate to be the one that is last every time”.
Then I noticed.
When they did the line drill, many (most) of the girls stopped shy of the line 2 feet, 3 feet, a couple yards even when they were to turn around. They didn’t want to be last either.
But my powerful quad girl went past the line. Everytime. She gave zero cares about being last. She gave 100% effort to the drill itself… to improve herself, to work hard.
If I was picking players for a team that night based on just these running drills, she’d be my number one pick.
Effort.
Mental toughness.
Giving zero cares about the noise around her and focusing on doing the hard work 100% all out.
And my second picks would be the girls who finished first, of course, and turned around to cheer on the rest.
The world needs women who root for other women. And the world needs confident women who put their blinders on and do the work they need to do without caring what anyone thinks.
Which will you be?
Can we be both?