Take Time 4 U

Here are 10 reasons why at home workout programs are for you. 1. Break the fitness plateau 2. Workouts you can do anywhere, anytime 3. Eat more, workout less 4. Feel good inside and out 5. Lose the weight we gain in our forties 6. Amazing pre-workout to kickstart your day and workout 7. Falling in love with the process 8. A plan, a lifestyle, not a quick fix 9. Get abs in your forties 10. Get more time back in your day Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: amieek74@gmail.com Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

For the first time in a long time I took a day off. Not to catch up on things, or clean the house, or do a bunch of errands but to just do nothing. I take my time in the morning, do what makes me happy and that is it. It is so important to just take a day off. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: amieek74@gmail.com Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Well here we are, in 2021, and the marketing trend is still gearing towards everything virtual. In person events are up in the air and when you rely on them as a business it can be frustrating to say the least especially when online events and other marketing initiatives can be quite expensive. Well there are 5 affordable ways you can still be successful and generate quality leads without leaving your bank account empty. 1. Consistent Content 2. Email 3. Lead Magnets 4. Ads 5. Collaboration Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: amieek74@gmail.com Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Losing a loved one hard, losing a parent is hard, losing both of your parents in less than 8 months is devastating. This is my second podcast about grief and loss. It is always going to be a journey, good days and bad, but know you are not alone. Book recommendations for Grief and Loss. Please be Patient I'm Grieving by - Gary Roe It's ok not to be ok - Megan Devine Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: amieek74@gmail.com Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Break the Fitness Plateau Working out is great but if you aren't switching things up, if you are not trying new things, if you are not doing a variety of workouts, you could hit the fitness plateau. This is what happened to me 5 years ago. I was not seeing any changes physically in my body. I would work out more or do the same things all the time and gain weight. I was stuck and needed to try something new. Now, I am doing a different workout every day. I love the variety, I love using all the equipment, I love doing it all in the comfort of my own home. Remember change doesn't happen if you don't change. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: amieek74@gmail.com Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

This was the #1 podcast of 2020 so I thought I would share it again. This is an important question. Do you know what you are passionate about? Do you follow your dreams? Are you doing something you love? Let's dive into this together. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Tough Love is Hard to Hear - but sometimes we need to hear it 1. You have a choice 2. You can't out workout a bad diet 3. If it's important to you, you will make the time 4. We all struggle Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: amieek74@gmail.com Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: Rise Together Podcast The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Despite their name, there isn't much to love about love handles. So many of us try to target this specific area with endless side crunches and other abdominal moves that target the obliques, muscles that run down the sides of the torso. I was one of them. In order to get rid of love handles for good, you're going to need to make dietary, exercise, and lifestyle changes. 5 ways 1. Cut the sugar Healthy eating is key when you're trying to lose fat in any area of the body. Ditching added sugar is one of the best ways to clean up your diet. Added sugar is found in foods and beverages like cookies, candies, sports drinks, and sodas. The term does not apply to the natural sugar found in healthy foods like whole fruit. 2. Focus on Healthy Fats Filling up on healthy fats like avocados, olive oil, nuts, seeds and fatty fish can help slim your waistline. Not only do healthy fats taste delicious, they help you feel full, causing you to consume fewer calories throughout the day. 3. Lift Weights Engaging in any kind of physical activity can help you lose your love handles, but adding weight training to your routine may be especially beneficial. The terms weight training, strength training and resistance training are generally interchangeable. They all mean contracting your muscles against some form of resistance to build your strength. While aerobic training typically burns more calories during a workout, resistance training helps the body build lean muscle and burn more calories at rest. Combining resistance training with aerobic exercise has been shown to be very effective for burning off belly fat. 4. Add in whole-body moves Focusing on working out the part of your body that bothers you the most may be tempting, but exercising the whole body may be a more effective way to slim down love handles. Incorporate whole-body moves into your workout and add in aerobic exercises that work a large number of muscles at once. 5. Try a HIIT workout High-intensity interval training (HIIT) might be one of the most effective workouts for losing body fat. HIIT workouts involve short bursts of intense aerobic exercise, each followed by a recovery period. These workouts are quick and effective, and numerous studies have shown that they can help you lose body fat. Join my Learn to Lose Your Love Handles Challenge https://www.facebook.com/groups/206621206408006 Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: amieek74@gmail.com Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: Rise Together Podcast The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Did you know that you're very special? There is no other person in this world like you. Practicing self-love can be challenging for many of us, especially in times when we face serious challenges. It's not about being self-absorbed, it's about getting in touch with ourselves, our well-being and our overall happiness. We practice self-love so we can push through our limiting beliefs. So do yourself a favor, take a deep breath, give yourself a little hug and start practicing the following: Start each day by telling yourself something really positive. How well you handled a situation, how lovely you look today. Anything that will make you smile. Fill your body with food and drink that nourishes it and makes it thrive. Surround yourself with people who love and encourage you. Let them remind you just how amazing you are. Stop the comparison game. There is no one on this planet like you, so you cannot fairly compare yourself to someone else. The only person you should compare yourself to is you. Step outside of your comfort zone and try something new. It's incredible the feeling we get when we realize we have achieved something we didn't know or think we could do before. Join my Learn to Lose Your Love Handles Challenge https://www.facebook.com/groups/206621206408006 Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: amieek74@gmail.com Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: Rise Together Podcast The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Celebrate your wins - No matter how small your “win,” giving yourself a pat on the back can help reinforce your commitment to your New Year goals. “Wins are so deeply emotional,” Feldman says. Rewarding yourself with a new workout outfit or a pair of headphones, for example, can motivate you to keep working toward your big goal. Experiences (like sleeping in an extra hour or watching a favorite movie) are also good rewards that don't impact your budget. “It's so important to allow ourselves to be proud and feel accomplished each small win we have,” Houseman says. “Life can be overwhelming, so we can incorporate small changes that still make a big impact.” 1. It makes you feel happy. Pausing to celebrate a small victory — for instance, clearing 20 emails from your inbox, even when there are 200 still to go — reminds you that you're making progress, and progress feels good. You don't have to wait for “someday” when you — hopefully — achieve your goal(s) to be happy. Celebrate the small victories along the way and be happy now. 2. It gives you motivation to keep going. At any given moment, I can look around my life — as a father, business owner, coach, or speaker — and identify plenty of areas where I feel like I'm falling short. (Let's face it, we're never where we feel like we should be.) If I allowed myself to dwell on all of my shortcomings — or how far I still have to go — I might just give up. This isn't worth it… I'm not getting anywhere… What's the use? (Ever feel that?) When you give your attention to — and celebrate — the little victories, though, you're essentially reminding yourself that “I am successful… I'm on the right path…” That lifts your spirits and gives you the boost you need to keep going. I've witnessed this while watching my 3-year-old build a tower with Legos. He doesn't just wait until the tower is finished to say “yay!” I see a rather indescribable sense of accomplishment every time two blocks click together… and he keeps building. 3. It builds your confidence. If you allow your attention to be consumed with obstacle after obstacle that you encounter, it's very easy to feel defeated and powerless. When you celebrate the little victories, though, you make another deposit in your “confidence bank” that says “I can do this! Celebrate every little victory you can so your confidence bank has the “funds” needed to meet the challenges of the day. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: amieek74@gmail.com Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: Rise Together Podcast The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Have your goals written down, now what. Every goal has to have a series of steps to get you to that goal. You have to make them S.M.A.R.T. Breaking goals into specific parts that you can actually define and measure is a major step to achieving them. Planning one day (or one week) at a time, setting reminders in your phone, and adding small items to your life that encourage success. Figure out a weekly mileage goal, exercise objective, or healthy eating target and then calculate from there. As you progress with your plan, tracking your progress (no matter how small ) can help you reaffirm that promise you made to yourself. Maybe you add a sticker in your planner every time you meditate before bed, buy a water bottle designed to track your daily consumption or log your workouts to see how many miles you've walked since the year started. Try journaling, phone apps, and calendar reminders to help keep you accountable, too. Be realistic about potential Try to set small goals that are slightly outside your comfort zone but still realistic, suggests Babers. “Don't set yourself up for failure,” she says. By figuring out if you have the energy, focus, and time to achieve each goal, you can avoid setting the bar too high. For example, if you really can't work out five days a week, then aim for three. Attainable: “For the first two months, I will run 5 miles a week, then add half a mile more each week. I will lift weights two times a week.” Your goals should be personal and geared toward what works for you. Don't choose something that you inherently won't enjoy doing. Hate doing yoga? Then don't make a daily practice for your goal. Instead, you might try a daily 5-minute morning stretch routine. Set a date that's not too far off When you are SMART goal setting, make sure to define a date for your goals and set milestones along the way. “SMART goals are used in environments that are steady and consistent over time,” says Keelan, so make sure you have enough time to crush your goal. At the same time, it's also important not to give yourself too much time, so you don't get bored or lose focus. Timely: “I will run my 10K race in April!” https://www.beachbodyondemand.com/blog/smart-goal-setting Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: amieek74@gmail.com Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: Rise Together Podcast The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Setting and sticking with a goal can be a challenge, but it doesn't have to be. This tradition can be a great way to accomplish goals and create positive changes in your life. After a year like 2020, you might be ready to get back on track with your nutrition, wellness, fitness, or career. Oftentimes, figuring out what you want to attain can be the biggest roadblock. Once you get past that hurdle, maintaining your goal, and finding success is all doable, with a bit of planning. Here are five tips for setting and crushing your goals for 2021. 1. Determine your goal 2. Start with SMALL steps 3. Promise to COMMIT 4. Hold yourself accountable 5. Celebrate your wins Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ email me: amieek74@gmail.com Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: Rise Together Podcast The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

If not, you should. Let's chat about why in this week's episode. It' all about them (the customer) They are taking the time to do the research, to visit your website, so if you don't give them the information they need they will leave and you lost an opportunity. It is also all about the know, like, and trust factor. If you are not providing information they need like pricing, they then feel like you are hiding something, that it is too expensive anyway. So, again another lost opportunity. Do you not put pricing on your website because competitors will find it? I say, who cares and they are going to find it anyway. It is about the customer, not the competitor. It is about them and how you are going to help solve a problem. Give them all the information they need and they will reach out. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations They Ask You Answer - Marcus Sheridan (today's book) Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: Rise Together Podcast The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Holiday struggles? Yes, we all get them. Me I love desserts and baking and anything chocolate. My mom made the best cookies. I will certainly miss her baking, she was so good at it. But I am going to try to live up to her legacy. I do eat the cookies and chocolates, the key is not overdoing it, still eat 4-5 times a day even when you have the dessert. So often we eat the dessert and then skip breakfast or some other meal and that actually does more harm than good. I also learned to make healthier versions of the things I love and but still have the occasionally treats of course without going overboard. I also keep moving my body EVERYDAY. Sure, it may sound easy and it is easy, after a while you just get used to it and it becomes a part of your daily habits and routine. Don't let the holidays derail your progress or be an excuse to even start your health and fitness journey. How to stay on track: 1. Still get in your workouts. 2. Don't go to a holiday celebration hungry. 3. Save your treats. 4. Make healthier versions of the food you love. 5. Don't go back for seconds. 6. Use smaller plates. 7. Leave the leftovers or give them away. 8. Drink your water. Enjoy the moments, make the memories. That's what we should focus on during the holidays. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations Lose Weight Like Crazy - Autumn Calabrese (today's book) Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: Rise Together Podcast The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Which one do you get more of? I wish I could give you all the tips for going through the change and there is some magical pill for all the symptoms to go away but I can't. The weight gain happens, the night sweats, the fatigue (oh the fatigue), the hot flashes, all of it will happen. But there are some things that have helped me along the way. -Working out every day (switch it up with cardio and weights) -Mindful eating and eating nutrient-dense food and cut out processed foods -More sleep -Meditation (I just started this 2 months ago) Pretty much everything I have been doing since starting my health and fitness journey 5 years ago. I think the biggest thing for me was that I started all of this before entering the #midlife status not knowing it was all the things I needed to do when going through the change. So, I wanted to share it all with you so you can be ready and prepared for all the changes and if you need help I am here. Just let me know if you want to get started with me. Tip: I went to my annual physical and there is a blood test you can do to see where you are. There are 3 markers and it will tell you if you are still in the beginning, middle or end of the perimenopause stage. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: Rise Together Podcast The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

This Year, Don't Set New Year's Resolutions There is always such hype when it comes to New Year's Resolutions. The statistics on how many people actually follow through and accomplish their New Year's resolutions are rather grim. Studies have shown that less than 25% of people actually stay committed to their resolutions after just 30 days, and only 8% accomplish them. Don't be part of that statistic. We don't need a certain date, a new year, a new anything to just start today. You have the control to start whenever you want. Make goals, not resolutions. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: Rise Together Podcast The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Yes, those annual visits and appts: Annual Physical OB/GYN Dermatologist Eye Doctor Dentist (2) Mammogram (when you turn 40) Colonoscopy (when you turn 50) Those are just to name a few. They are not fun, I know we all dread them. But you need to make sure you are keeping up to date. Because early detection is key. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: Rise Together Podcast The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Lately, I have been on the struggle bus. The holidays will not be the same this year. So, what am I doing, what have I been doing to help me with all that's going on? Meditation Gratitude Morning Routine Waking up with Positivity Just trying to do what I can with what I got. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think Podcasts: Rise Together Podcast The Marie Forleo Podcast tiny leaps, big changes For the Love Daily Boost Unlocking Us with Brene Brown --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Let's talk about blogs this month. It's so important not only to have a blog but to be consistent on posting each week. Let's dive into: Why blog What to blog about How often and how long and more....... Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Email me: amieek74@gmail.com Book Recommendations: Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Why do we struggle? What is holding us back? What are your limiting beliefs and why do you let me them stop you from moving forward? I will dive into these questions on the Take Time 4 U podcast. Tune in each and every week. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

I recently started a meditation practice and wanted to share it with you as well as the reasons why to start incorporating it into your daily routine. These are some of the benefits of meditation: Improved concentration – A clear mind makes you more productive, especially in creative disciplines like writing. Less bothered by little things – Do you sometimes allow yourself to get upset by little things? It is the nature of the mind to magnify small things into serious problems. Meditation helps us detach. We learn to live in the here and now, rather than worrying about the past or future. We do not worry about meaningless things but see the bigger picture. Better Health – There have been numerous studies pointing to the health benefits of meditation. The reason is that meditation reduces stress levels and alleviates anxiety. If we can reduce stress, many health benefits follow. Knowledge of Self – Meditation enables us to have a deeper understanding of our inner self. Through meditation, we can gain a better understanding of our life's purpose. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese Meditation Apps: Calm Aura Headspace Stop, Breathe & Think --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

This week is all about just doing something. Going to give you some insight as to why doing nothing is not an option. Small changes add up to big results. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Thanks for joining me this week. I get a ton of questions on what my Virtual Fit Club is all about, what's included, how do I access the workouts, and more. So let's dive in and get those questions answered. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

It has been a crazy week in the Keenan household so I am a little behind. Back pain is no joke Are you listening to you body? Take breaks Do more stretching Do more yoga Tune in this week as we talk about it. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

It doesn't happen often but when it does there are a few things I do to help quiet that anxiety and put me back in control. #1 - Getting in my morning workout - it's a non-negotiable. If it doesn't happen I know won't feel better. #2 - Morning Routine - if I control the morning instead of the morning controlling me then I set my self up for success and not stress. #3 - Use social media as a way that doesn't provoke anxiety (I don't check those posts from people I know will trigger it) Because I still need to use it for my business on a daily basis. #4 - Breathing - I started using the breathing app on my Apple Watch and that has also helped tremendously a few times throughout the day. There are tons of ways to cope and we all have different techniques but I thought I would share a few of mine in hopes to help you if you ever feel anxiety taking over your day. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Lose Weight Like Crazy - Autumn Calabrese --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Focuses on what you eat can make all the difference. I suffer from acid reflux and IBS but on no meds. How do I do that? Find out in this week's episode. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Podcast about Gut Health https://podcasts.apple.com/us/podcast/lets-do-life-with-autumn-calabrese/id1507481039?i=1000486580088 Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo. Lose Weight Like Crazy Even if You Have a Crazy Life - Autumn Calabrese --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Do you evaluate your goals or set new goals each month? If we don't track or measure our goals how do we know if we are moving forward? What doesn't challenge you, doesn't change you. It's so important to track where we are and where we are going. Goals are important in our jobs, in our lives, in our health and fitness journey, in everything we do. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo You are a Badass - Jen Sincero --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

This is an important question. Do you know what you are passionate about? Do you follow your dreams? Are you doing something you love? Let's dive into this together. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

It's time for back to school or not back to school at least in the classroom that is. Right now we are put into a position of not knowing what is going on. It is normal to get stressed, worry, and feel uneasy. So many I don't knows, but I am going to share with you ways to hack your mind. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo Credit to Corinne Crabtree and her Podcast episode 173 for proving insight on this topic. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Yes, this Pandemic has put a lot of stress and strain on us. We are all sick of it and want it to be over. But there is so much uncertainty and we can only control what we can control. So what can you control in your life? What are you going to do differently? Are you going to come out of this stronger than when you went in? Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations You are a Badass - Jen Sincero Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

New Podcast Series - Marketing Monday's I will be diving into all things marketing and how we need to change things up with social distancing, no in person events, and brainstorm new ways to do things. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine Everything is Figureoutable - Marie Forleo --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

It is not going to be a quick fix We all want instant gratification. Lose those pounds fast, start the latest diet fad, reach our goals as quickly as possible. But it is not going to happen overnight, it takes time, persistence, and hard work. So embrace the journey and enjoy the ride. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine The One Thing - Gary Keller --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Everything new is hard When we are learning we are growing Nutrition was one of the thing I struggled with I didn't know what to eat, how much to eat, and I felt stuck. Yes, it was hard at first but now it is a way of life. Once it becomes a habit and part of your routine then it becomes a lot easier. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ Book Recommendations Get Out Of Your Own Way - Dave Hollis Girl Wash Your Face - Rachel Hollis Girl Stop Apologizing - Rachel Hollis Atomic Habits - James Clear Fierce, Free, and Full of Fire - Jen Hatmaker It is ok, not to be ok - Megan Divine --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

It's time to REFRAME your thinking around failure. Why failure is important. Why you need to fail. Why failure leads to success. This is an episode you don't want to miss. Follow me on Facebook or Instagram https://www.facebook.com/AmieeKBBC/ https://www.instagram.com/amieek_bbc/ --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

Sharing some tough ❤️ this week and why we all have time to make ourselves a priority. You can Take Time 4 U! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

You don't need mojo to reach your goals, build daily habits, or start something new. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

It is not easy losing a loved one. Everyone handles it differently and in their own way. Just know you are not alone. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

This week is all about habits. Creating healthy habits may not be easy but it is doable.

Don't listen to that inner mean girl or to others that bring you down. Listen to your heart. Follow your dreams!

This is my first episode. I hope to share, inspire, motivate, and provide tips n tricks on how to Take Time 4 U, reach those goals, and live your best life!