Tag Archives: cranberry water

10-Day Reboot: Delaine’s Day 5

DelaineTeeple

by Delaine Teeple

I started out my fifth day with warm lemon water as usual.  I drink this as I’m packing lunches and getting my kids off to school. I don’t like coffee or tea, so putting lemon water in a coffee mug helps me feel as though I am having a morning treat.  I take a probiotic with the lemon water and then wheatgrass which helps boost my energy in the morning since I don’t have caffeine.

img_3177-1After taking the kids to school, I made a breakfast for my husband (He is joining me on this journey) and me. Eggs, avocado, fresh salsa from Central Market, a slice the Whole 30 approved Pederson’s bacon (no sugar) from Whole Foods and orange slices.

I did some work on my computer and then went for a 45 min. interval walk/run around my neighborhood with our dog.  I always like to use an app like Interval Timer that will tell me when to run and when to walk. It pushes you to keep it up and I need that!

I had meetings off and on all day, so I needed something quick for lunch. I made a protein smoothie with spinach, strawberries, blueberries and almond milk.

img_3193It was such a beautiful day, so I wanted to get more sunshine. After my last meeting ended at 1:45pm, I enjoyed journaling/reading on our front porch.  I loved the quiet time and the heat of the sun on my back. It reminded me to do this more often as it was much easier to think clearly on the porch than being inside looking at the clutter and to-do list. Before I left to pick up the kids from school, I grabbed an apple and almond butter as a snack.

I was scheduled to volunteer at an event at my daughter’s school from 4-6:30pm. Since I didn’t plan ahead, dinner at home wasn’t really an option starting that late.  We headed to our neighborhood Mexican restaurant – asked for no chips and I had a salad with grilled chicken and onions, avocado, no cheese and just used limes as the dressing.

Aspects of the Re-boot I’ve found the most difficult: I have found the social media/technology turn-off the hardest. I have a busy week, so I have had to do some of my work and emails at night. I am really trying to let the things go that can be done tomorrow and just put it away.

Aspects of the Re-boot I’ve enjoyed the most: As I said above, the sun is out and it has felt almost like summer, so being outside journaling, walking, or riding bikes with the kids has been extra fun.

img_3199Tips & tricks that have helped me: I can’t handle the taste of apple cider vinegar. I have learned that if I put a couple of teaspoons in cranberry water with lots of ice, I can drink it! I also got this new JosephJoseph water bottle that keeps count of how many times you fill it up each day using the dots on top (I can easily lose track). My goal is to get to 4 every day with just room temp water.  I then add in my lemon water and cranberry water with ice and I have made my daily goal.

The intention I am focusing on this Re-boot: Sleep! I am trying to get settled in bed much earlier than normal and not look at my phone.

 

12-Day Reboot: Molly’s Day 2

12dayreboot_dailyjournalheader

Molly Daniels

by Molly 

We’ve completed day 2 – congratulations! My goal for this Re-Boot is different from past ones. My main focus is the social media detox and technology turn-off. My goal every night has been to put my phone away so I stop checking emails, Instagram and texts after 5:30/6:00pm so I can spend quality time with my husband (and also to give my eyes and brain a break). I’ve been failing miserably at this recently, and that is the biggest reason I’ve been excited for this fall Re-Boot! So far, so good. I feel so much lighter!

img_4899My day started with making yummy cranberry water for the road and apple cider vinegar. I can’t smell, so it doesn’t bother me at all to put a tablespoon in my water! I was running short on time so I missed my lemon water but will make up for it this week. I had a lot of things on my mind and needed some alone time to breathe and img_4900clear my head, so I headed out to walk the 3 mile loop around the lake, which I rarely get to do. I enjoyed listening to my country music and tuning out what was going on around me. I delved deep into my thoughts and took in the fresh air and the beauty of the
lake. It was just what I needed to start my day!

I came home to answer many emails and complete other work tasks, and by the time I looked up, it was past 12:00. My stomach was growling, which is never a good sign because img_4901that meant I was past the point of hunger. I threw together all the veggies, hummus and avocado I had in the fridge and made a little hodge podge lunch. I’m a pescatarian, and I don’t like to cook or even take the time to think about it, so it’s rare I get enough protein in my diet. Protein has been my focus since the first Re-Boot, and I’m still working on it.

I hit my 2:30pm usual slump, but I instantly felt better when I arrived at Caraway Elementary to teach my class for the teachers! They always bring me such joy. We had an awesome workout completing 450 exercises! They were all smiles afterwards. 🙂

img_4902

The evening turned out to be much busier than I had planned, however, I was in a great mood after class, so I was ready to take it on. I did notice I had a bit of a headache, so I drank lots of water throughout the late afternoon. I enjoyed my yummy salmon and veggies for dinner and went off to bed for a great night’s sleep!

Aspects of the Re-Boot I’ve enjoyed the most: Social media detox and technology turn-off! It feels so good to turn my phone on vibrate and the ‘do not disturb’ mode. I even turn my phone over so I don’t see it light up! It makes me feel like the technology part of my day is over and I’m moving on to other things.

The most difficult part: Not eating my chips and salsa!

Quality of sleep? I’m naturally a really good sleeper. Over the course of the last four months, I’ve noticed I haven’t been sleeping as well every night, and it irritates me. I have slept so soundly and comfortably Sunday, Monday and Tuesday night, and I have to say that it’s because I’ve shut my phone down early and have turned my brain off.

Spiritual aspect I’ve included: I was given the Jesus Calling book for my birthday this year from a very close friend. It has made all the difference in my days. If I don’t have the chance to read it in the morning, I make time during the afternoon or before bed. I’m focusing on being grateful for many things every day.

Thank You, Adversity

Inspiration from the iGnite Archives

April10_2016

Point to Ponder:
Do you view your problems as a launching pad—-a powerful and preparatory growth opportunity to take you to your next and important chapter in life?

iGnite Neissa

 by Neissa Brown Springmann

During one of mine and Russell’s weekend conversations, he inquired about this week’s journal topic. I explained that the first day of spring was Tuesday, and I am always inspired by this season because having proceeded winter, it provides a beautiful and organic example of new beginnings, growth and opportunity. The discussion went on, one thing led to another and somehow our conversation landed on the benefits of manure — gross!

You see, about a week ago our landscapers spread manure throughout our lawn. Mildly inconvenienced, our yard smelled terribly and Durant couldn’t play in it, but I knew that in the long run it was for the best and the poo pros outweighed the poo cons. So we did what we had to do and dealt with it. Very soon we will reap the benefits of the fertilizer and enjoy a bright green and healthy yard.

As our highly sophisticated conversation continued, we compared the manure on our yard to the manure in our life. We discussed different times when we’ve dealt with problems, adversity, and challenges. As painful as they were, they served and continue to serve as opportunities to experience new growth, necessary change and improved character, which is everything we need for the next round of poo, a.k.a. essential problems, adversity and challenges that allow us to reach our greatest potential, reach the next phase in our life and help someone else.

In addition, because nature is our best teacher, we concluded that the special ingredients to a having rich, healthy and vibrant lawn are exactly the same as living a rich, healthy and vibrant life. The recipe consists of:

Water – The grass and trees that once looked lifeless are now thriving and alive. The recent downpours of nutrients have given them vitality and are also producing what might be one of our most gorgeous springs ever. The trees are standing tall and proud and the wildflowers are smiling everywhere. Interestingly enough, our bodies are no different. In order for the body to function optimally, our brain to think clearly and our skin to repair, we must drink water. Just as the grass turns a brighter shade of green after an actual rain shower vs. water from a faucet, there is no substitute for the water that our body requires. Coffee, tea, juice, milk and soda are not adequate hydration substitutes. Drinking half of your body weight in ounces per day of water, cranberry water or water with a splash of lemon will give you a vitality boost!

Sunlight – In order for vegetation of any kind to grow, it must receive an adequate amount of sunlight, just like humans. Spending time outside, in the sunlight, not only provides us with vitamin D, which aids in the absorption of calcium, but it also boosts our spirits and immune system. This is scientifically proven! And, just as grass, trees and plants prosper when spoken too with kind and cheerful words, our spirit requires the exact amount of “people light”, i.e. friends, colleagues and neighbors that breathe confidence, love and encouragement in our lives. A plant cannot survive without sunlight and nor can we, therefore rid your life of darkness and fill it with light!

Fertilizer – It is incredible that something as gross and foul as manure is, it provides crucial benefits to crop and yard growth. The benefits include: improved soil structure, increased water-holding capacity, improved drainage, a source of slow-release nutrients, reduces wind and water erosion, promotes growth of earthworms and other beneficial soil organisms. As for our gross and foul life problems and challenges that we wish would go away, when faced head on and accepted as opportunities, they will always translate into a more gratifying, healthy and enhanced life.

With spring upon us, immerse yourself in the therapeutic and energizing season and enjoy all she has to offer. Relish the nourishing rain showers, bask in the sunlight and be thankful for adversity, because there is power in your problems. The special three ingredients come as a team and are filled with life blessings and opportunities along the way.

Action Item:
Immerse yourself in the therapeutic and energizing spring season and enjoy all she has to offer. Relish the nourishing rain showers, bask in the sunlight and be thankful for adversity, because there is power in your problems.

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Our 20 Habits for Feeling Our Best

20 Habits for Feeling Your Best

As a group of health & fitness professionals, the iGnite leadership team uses a number of habits to keep ourselves feeling our absolute best.  And since we all love hearing new ideas, tips & tricks for living our best life, we thought — better to share them!  So, here are some of our team’s tips & tricks for feeling our best — hopefully you’ll find they enhance and improve your life in body, mind and spirit, too 🙂

1. Prioritize Sleep

Catherine Sanderson

Catherine Sanderson

“The thing that has made the biggest difference in making my body feel its best and healthiest has been prioritizing SLEEP.  Yes, that means over working out(!), over late nights of squeezing in that last to-do followed by early mornings, over my favorite tv shows, over … lots of things! I’ve found that I am a completely new person when I make sure that I get around 8 hours of sleep.  The idea that you will be ‘healthier’ if you skimp on sleep in order to exercise more is just plain wrong.  Your body needs sleep to heal and rest before it can perform exercise well and in a way that is helping your body more than hurting it. The second I accepted this and prioritized sleep for health above all else, my energy, mood and ability to take on other things skyrocketed.
I’ve learned that that workout/errand/to do list item/television show can wait.  Making sleep #1 and then scheduling in an exercise routine that allows me to get the zzzzzz’s our bodies so crave is my feel-great secret!”  

2. Prepared Healthy Snacks

Amy Younkman

Amy Younkman

“I always fave a variety of cut-up veggies in the fridge so I’m less apt to reach for crackers to dip and munch on.”

3. Regularly Getting in the Water

Kathleen Parker

Kathleen Parker

Dunking myself in any water, anywhere, anytime is something that I crave and that makes me feel rejuvenated.  Studies have proven that if you are in, on or near water you are 90 percent happier!  I don’t think there is anyone around who does not feel rejuvenated when jumping in a pool, river, lake or ocean.”

4. Take Probiotics

Betty Cunningham

Betty Cunningham

“One of my stay healthy secrets is Ortho Probiotic.  I used to suffer from dry mold allergies every fall.  I was congested from October into November, and I had a constant cough.   The Ortho Probiotic has made a huge difference.  I take one in the morning on an empty stomach before I run.”

5. Planned Date Nights

Amy Younkman

Amy Younkman

“One thing that helps me feel my best is my Friday date night with the hubster at Fonda San Miguel here in Austin – we hit happy hour followed by a quiet evening at home.”

6. Get Regular Massages

Jill Watts

Jill Watts

“I get monthly massages at Massage Envy, it’s reasonably priced and a sure way to get yourself a relaxing massage once a month! I really enjoy it — they have great therapists for all types of massage and the monthly fee is only $59.99. Plus you get other perks and discounts being a member and you can go to locations all over the U.S. if you want to get a massage while traveling.”

Molly Daniels

Molly Daniels

“I make sure to schedule a 60 minute massage quarterly, if not more often! I have been to several places in Austin, all varying in price, including Mecca Gym and Spa, Massage Harmony in Westlake and Foot Massage in Northwest Hills. With how much I am on my feet during the week, I make this a priority to help me feel good!”

7. Morning Prayer

Amy Younkman

Amy Younkman

“I make sure to pray before I get out of bed in the morning.”

8. Juicing

Jill Watts

Jill Watts

“I bought a NutriBullet about a year ago and I absolutely love it! I try to have one a day, and it’s a perfect way to get a healthy boost without spending $8 on a green smoothie.
I just pop in 1/2 greens (I prefer spinach), and then 1/2 fruits, (whatever I have) and then a boost like flax seed, chia, almonds, etc.  Then you just add water, so no added sugar!
It takes a few minutes to extract all the healthy nutrients from those veggies and fruits. You can put any type of veggie and fruit in. It’s quick, easy and healthy!”

9. Calming Pet Time

Cary Fyfe

Cary Fyfe

“My go-to for nurturing my emotional self is to sit down — that’s the key part, sitting down — to pet my dog, Sam. Within seconds, I feel my heart slow down, my brain quiets and a smile comes across my face — no matter what weights I’m carrying that day. Then the icing on the cake is when all my other animals hear the “love-rubs” happening, and here they come! It’s a guaranteed drop in blood pressure…and, really, what is better than a dog-smile?”

10. Homemade Skin Care

Alli Phillips

Alli Phillips

“With ingredients most of us probably already have in our pantry and fridge, I create lotions, scrubs, and occasionally masks, to supplement my skin-care routine. I have a few “must-have” skin-care staples, listed below.  And when I have time to treat myself to a full “home-spa-day” I’ll experiment with more “complex” recipes.

Unrefined Organic Coconut Oil
Instead of store-bought moisturizer and body lotion, I use coconut oil (unrefined and organic) on my skin. I apply it daily after I shower/bathe to both body and face, and I also use the excess on my hands as a “leave-in conditioner,” running my fingers through my hair after applying to my face and body. (Also, although I don’t wear make-up very often, I discovered coconut oil is a great natural make-up remover.)

Organic Extra Virgin Olive Oil & Organic Brown Sugar
About once a week I make a body-scrub using EVOO and brown sugar. I don’t follow a recipe, I simply mix the two ingredients together adding more or less of one or the other until I get the consistency/texture I want, depending on the exfoliation intensity needed/desired (coarse for feet, legs, hands, and arms; medium coarseness for torso; light coarseness for neck and face). This scrub is very gentle and leaves the skin feeling amazing.

In a quick online search of “home-made skin-care” you’ll find countless recipes that include nourishing yet simple ingredients like oats, honey, almond milk, peaches, avocado, pumpkin, cucumber, lemon, and even coffee and cocoa(!) to name just a few!”

11. Nutritionist Consultations

Molly Daniels

Molly Daniels

“I see Applied Clinical Nutritionist Joseph Strickland of Better Body Clinical Nutrition once every 12 weeks. I began seeing Joseph in May 2012 specifically for allergy issues, hives, and constant fatigue, and after the success I’ve had with him, I continue my visits to check in and see how my body is functioning. I currently take 4 different Standard Process supplements that he specifically recommends for my body that I buy from People’s Pharmacy. I can tell a difference when I miss a day or two, and I know how important they are for me to maintain a healthy body.”

12. Nighttime Technology Turnoff

Amy Younkman

Amy Younkman

“I make sure to turn off the computer at night and crawl into bed with a good read.”

13. Evening Treat

Kathleen Parker

Kathleen Parker

“I always drink a large glass of chocolate milk each evening.  It has been proven by studies over and over again–even by our University of Texas — as the number one muscle recovery drink of all time!  It tastes SO good and truly helps my muscles recover, and I sleep so well.  I love it!”

14. Varied Workouts

Molly Daniels

Molly Daniels

“I make sure to go to different iGnite workout classes weekly. Yes, I know I work for iGnite, but I feel different when I teach versus when I participate. I am “on” in different ways when I teach than when I take a class. I’m able to step out of my ‘teaching brain’ and simply follow the leader’s instructions. I don’t enjoy working out on my own, and in fact, I don’t do it. I appreciate going to different classes, and I listen to my body when it’s telling me to speed up or slow down.”

15. Self-Guided Yoga

Amy Younkman

Amy Younkman

“I make sure to schedule a weekly yoga session with and for myself.”

16. Cranberry Water

Molly Daniels

Molly Daniels

“I always have a pitcher of the iGnite cranberry water in my fridge! I get bored of drinking plain water, and I enjoy this refreshing drink.”

17. Morning Stretching Ritual

Amy Younkman

Amy Younkman

“Kitchen counter stretching and moving my spine in 6 ways first thing each morning while waiting for my tea to steep helps me continue to feel my best.”

18. A Favorite Eye Cream

Kathleen Parker

Kathleen Parker

“My eye cream Olay Total Effects 7 in 1 Eye Cream: I am addicted to it and put it on three times a day!  It has a little glisten to it and it so hydrating.  It truly has helped my bags under my eyes go away that I inherited from my sweet Mom — it is awesome stuff, AND is available at the grocery store!”

19. Body Oil

Cary Fyfe

Cary Fyfe

“My go-to for just feeling pretty and well-taken care of is to spray a few drops of my favorite oil — Caudalie Divine Oil — onto my palms, then I rub it behind my ears, under my nose and on my neck. It smells so quietly fresh, and hydrates my skin beautifully. I sometimes rub a little onto the ends of my hair, and, well, it just makes me feel pretty and fresh!”

20. Bike Ride Escape

Amy Younkman

Amy Younkman

“I go for a bike ride and leave any worries or distractions behind me!”


Although all of these habits are unique to each of us, one common habit we all share (in addition to exercise!)  is that all of us rest and recognize that we can’t have one (exercise) without the other (rest)!  No one can perform exercise to their fullest ability without adequate rest.

So, go ahead — pick out one or a few of these habits and test drive them in your own wellness routine!  We hope they iGnite your body, mind and spirit.

Have some great healthy habits and tricks of your own? Please share them with us by leaving a comment below!  We love hearing your feedback and learning from you.

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