Category Archives for Wellness

The Secret Recipe To Become Healthy

Fad Diets

Training Programs

Diet Pills

And the list goes on…

We live in a world filled with information, or “fluff,” that we don’t know where to begin. More specifically, in the fitness industry, you have all these “gurus” begging you to follow their social media pages, follow their advice, when really, all they have are abs.


My secret to any successful fitness journey? Know your “why” and never lose sight of it. Your “why” is the reason you want to lose 10-15lbs, the reason you want to increase your strength. Your “why” is going to keep you motivated and add more value to your journey than a fad diet, or the latest and greatest training program.

Most recently, I’ve created an online fitness community for moms. Mom’s who not only want to transform physically, but want to use the power of their results to mold into the best role model, or Super-Mom, they deserve to be.

Teaching these women there’s more to life than a strict regimen is key. Sure, the right information matters, but so does the right mindset with a “why.” I mean, is there anything more motivating than having energy for your kids, or making sure you live long enough to run around with your grandchildren?

Your recipe to success:

  • Have a support group you can relate to
  • Find a structure that has your best interest in mind, but more importantly, one you can adhere to
  • Be consistent
  • Remember your “why”

Follow the Super-Mom Movement

  • Free 8-Week Online Coaching Program – Transform into the super mom you deserve to be. Click HERE to learn more

Eddie Larios

Specializing in helping busy moms unveil their inner and physical strengths to become the strongest, and most confident, role models amongst their loved ones.

 

 



His & Hers Honest Reviews: Pittsburgh Fresh

FTC : Pittsburgh Fresh sent us the meals. We do not get commission from the discount and they did not pay us for this review.

Nutrition is one of the things I’m constantly blogging or talking about it. It is so important to not only you body, but mental health as well. Nutritional deficiencies can lead to mood swings and disease which are both things that we do not want. Many times when we make the commitment of eating healthier or losing weight we can easily get sucked back into our unhealthy habits because of the following:

    • Takes too much time to prepare and cook
    • You hate cooking
    • It doesn’t taste good
    • Too expensive

The good news is that a meal prep company can help you out with that .  Pittsburgh Fresh is a chef created meal delivery service that creates delicious and healthy meals. They even label each meal with their macros. We  placed our order and it was delivered about 4 days later. You can either have it delivered  to your home for six bucks or pick it up from a variety of locations across Pittsburgh.

 

 

We ordered a couple different meals including:

  • Buffalo chicken pasta with mashed potatoes
  • Beef black bean burger served with oven roasted carrots(with mashed potato)
  • Creamy sundried tomato chicken with mustard green(with spinach tomato pasta)
  • Vegan/Vegetarian: Vegan burger with baked carrots




Let’s get right to the review:

 

Creamy sundried tomato chicken with pasta & mustard greens

His perspective

CONS:

  • Could benefit from cooking the chicken a bit longer
  • Container would be better if it were BPA free
  • Could benefit from using more spices

PROS:

  • High quality of chicken and vegetables
  • Nice sized portions
  • Easily able to track your calories or macros throughout day

Her perspective

CONS:
  • Wish there were more vegetarian options
  • Avoid microwaving the food if possible as microwave ovens radiate your food
PROS:
  • Great packaging ! I accidently dropped two containers filled with food and the container did not come open
  • Liked the nutritional info on every container
  • Good quality food
  • Nice selection of meals
  • A lot of food per meal

Overall, we enjoyed our meals. Our absolute favorite was the vegan burger. It had so much flavor and the quinoa was delectable. We were both surprised at how good it tasted! Our second favorite was chicken was the sundried tomato chicken and mustard greens. We will definitely be ordering again. We also wanted to thank Pittsburgh Fresh for sending us the meals and offering our community a discount !

Wanna try it out? Enter MAKINWELLNESS15 before the end of November during check out to receive 15% off !
Have you tried out Pittsburgh Fresh or any other health food delivery services? Share your experiences and thoughts below !



Emotional Quantum Leap

When we want to improve or change our emotions, it is very important to keep in mind that “quantum leaping” is not a possibility. The emotional ride from Depression to Joy involves many other emotions that you could experience in between. The secret is finding what emotion you are experiencing on this scale now and then then changing your thoughts so you start to feel better a bit at a time. Here is the Emotional Guidance Scale:

1.Joy/Appreciation/Empowered/Freedom/Love
2.Passion
3.Enthusiasm/Eagerness/Happiness
4.Positive Expectation/Belief
5.Optimism
6.Hopefulness
7.Contentment
8.Boredom
9.Pessimism
10.Frustration/Irritation/Impatience
11. Overwhelmed
12.Disappointment
13.Doubt
14.Worry
15.Blame
16.Discouragement
17.Anger
18.Revenge
19.Hatred/Rage
20.Jealousy
21.Insecurity/Guilt/Unworthiness
22.Fear/Grief/Depression/Despair/Powerlessness


 

Notice how fear, grief , depression, despair and powerlessness are the bottom of this scale. The good news is that if these are emotions you are feeling often, there is nowhere to go besides up on this scale!

You may also notice how anger is higher up on the scale than depression is. Many times when people are working on their depression or powerlessness, they start to feel better and eventually experience anger. Anger doesn’t tend to bother the person who is angry , but rather the people that are predominately around them… so they get pressured into feeling depressed again , as when people are depressed they aren’t yelling and upsetting others. Anger is actually much more empowering . Think about a time when you were depressed and then a time when you were angry; doesn’t it feel much better to be pissed off then down? The trick with anger is to experience it and then work on moving your way up the emotional scale towards discouragement and blame.

How can I move up on this emotional scale? Having a professional counselor is really helpful with this. Talking with someone who can help you move up this scale and process your emotions can work wonders for you.

Let us know what your thoughts are about this scale and if you have used this before! Like this post and be sure to share it on Facebook!


How To : Diaphragmatic Breathing

Diaphragmatic breathing is a great way to reduce your anxiety, stress levels and reduce your blood pressure . It’s interesting to note that this is the way our bodies were designed to breathe and that infants do this naturally! If you happen to see a baby laying on their back, you’ll see that their belly moves up and down.

Here’s a great and short video that clearly demonstrates how to do this ; check it out!

The Psychology of Belief

Many people do not realize how powerful our core beliefs are. Our life is molded around our beliefs. Take some time to consider what your beliefs are and if they are working for you. Are your beliefs logical or are they illogical? Positive or negative? Do you believe you are a winner or a failure?



Beliefs can be changed through spaced repeition; now, you may be wondering what the heck that is! Spaced repeition is hearing or thinking a message consistently for a duration of time. If you have a belief that  you are stupid because your dad told you that often when you were a child , the way you change that is the same way it occurred ; by thinking and saying ” I am smart”.

The best way to do this is by thinking new , positive messages instead. Your beliefs will change faster when there is strong emotion behind your new belief. Be sure to word your belief in the positive . An example would be by thinking  ” I am a winner” rather than “I am not a loser”. Make sure you are replacing your beliefs with messages that you believe. If the jump from “I am stupid” to “I am smart” is too out of reach, tell yourself something that is easier for you to believe such as “I am smarter than I think”.


Writing, hearing, saying and thinking these new powerful thoughts will eventually turn into beliefs. Consider getting a notebook and devote time daily to writing and rewriting what you would like to have as new beliefs… it is only a matter of time before they change!

Photo Cred : Bulletin For The Study Of Religion



Natural Insomnia Relief for Children

Do your child ever have a hard time sleeping? Do your kids ever toss and turn or take a long time to fall asleep?I have an amazing meditation linked below that will help your kid ease their mind. This uses very specific tones that will put their brain in differing states and will calm them down . The “Fabulous Dreams” meditation also contains powerful and positive affirmations that could boost their confidence as well! Share your experience with this below if you tried it out!

 

Five foods that reduce anxiety & stress

Many of you may be surprised to learn that eating and drinking certain things can actually reduce your stress… well it can ! Let’s get right into it and learn about what foods and drinks can calm you down :

1.) Chamomile tea

There is a certain compound in chamomile called Matricaria Recutita  that adheres to the same receptors in your brain as anti-anxiety medications. Chamomile is a natural sedative and can be enjoyed anytime. This can also be beneficial to drink before bedtime if you have a hard time falling asleep.

2.) Green tea

Green tea has an amino acid called L-theanine that helps reduce your heart rate, blood pressure and anxiety. It also increases your metabolism!

3.) Banana

Eating a banana has the same effect as a drug class called beta-adrenergic blockers; these are typically prescribed to reduce anxiety and to lower blood pressure. Just made sure to chow down one to two bananas  and you will feel more calm in about a half hour.

4.)Omega-3s

Wild caught salmon, mussels and anchovies are excellent sources of omega-3 fatty acids. The best kind of sea food is wild caught ; avoid farm raised. If you aren’t into fish, try an omega 3 supplement.  Our favorite is by Nordic Naturals. They test their batches for mercury levels and their fish is not genetically modified.

5.)Dark chocolate

This can reduce cortisol and stress hormones , lower your BP and help improve your circulation. When looking for a dark chocolate, look for one with a high cacao percentage .

 

This is just a few of the many foods and teas that you can eat to reduce your stress. We are coming out soon with a much more comprehensive stress busting protocol that will feature many more things to keep yourself happy and well! Subscribe to our weekly newsletter to get notified when we release it.

 

 

How depression actually feels

Many people have the misconception that depression just feels like sadness. This is not the case. Depression can feel like a complex web of differing negative emotions. It’s important to also keep in mind that men and women are socialized to express these differently. For example, a female could cry to show her pain, whereas a man could get angry and /or aggressive in hopes of getting the hurt out. Here is what depression actually feels like:

  • It can feel like complete and utter emptiness or self loathing. You could have a hard time looking in the mirror , or feel extreme hate or disgust with yourself.
  • Depression can become so debilitating that you can go numb and feel nothing. This numb feeling could also arise if you are prescribed medication like an SSRI ( selective serotonin reuptake inhibitor) and are on too high of a dosage or are prescribed a combination of medications that do not work well for you . If this is happening, contact your psychiatrist or doctor immediately and report this and any other side effects so they can  properly adjust your medication.
  • Depression can also be experienced with anxiety; this commonly feels like a rollercoaster ride  with substantial mood swings. You find yourself stressed and feeling stressed out and later find yourself feeling withdrawn and depressed. These mood swings drain your energy and leave you emotionally and physically exhausted.
  • Some people who experience depression isolate as well and try to hide from their friends and loved ones. You would do things such as stop answering your phone, calling  off of work  and avoiding sunday dinners with your family.
  • Guilt can be marked by depression as well. This could be branched from the stigma that is attached with having moments of “mental illness”.  The truth is that there are 16.1 million American Adults ages 18 and older, according to NIMH ( National Institute of Mental Health), who have had at least one major depressive episode within the past year.

If you are feeling down, you are not alone ; you can get better and there is help.