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Thriving Through COVID-19: Mental Health Tips to Deal With This Pandemic

Thriving Through COVID-19: Mental Health Tips to Deal With This Pandemic

Hi Friends! Just wanted to take a moment to check in. COVID-19 is really taking a toll on many of us mentally, physically and financially. First and foremost, I want to let you know the you are not alone. My anxiety has skyrocketed the past few weeks and I am finding ways to power through without letting it get the best of me. With that said, being at home & stuck inside with unnerving news programming and the stress of COVID-19 running our lives, the overall tone of life right now may be anything less than HAPPY, HAPPY, HAPPY.

While coping with the external affects of COVID-19 myself, I came across this article from my Baptist Health South Florida Family. Rachel V. F. Rohaidy, M.D., a Baptist Health psychiatrist who specializes in the prevention, diagnosis and treatment of mental, addictive and emotional disorders recommends focusing on proper sleep hygiene and encourages getting the recommended 7 to 8 hours of sleep every night to deal with the pressure we are all facing right now.

Dr. Rohaidy, featured in a new Baptist HealthTalk podcast, emphasizes tuning out of the daily COVID-19 news “marathons” and adopting “sleep hygiene” habits.

“Sleep hygiene is really a series of behaviors and so we want bedtimes and our bedrooms to be a sanctuary” — with all TVs, phones and tablets turned off, she tells podcast host, Jonathan Fialkow, M.D., deputy medical director, chief of cardiology and a certified lipid specialist at Miami Cardiac & Vascular Institute. You can access Baptist HealthTalk on your computer or smartphone via Apple Podcasts and Google Podcasts. (Also, see below about connecting with a licensed behavioral health professional via Care On Demand.)

Due to the COVID-19 Pandemic Dr. Rohaidy explains:

Many suppressed cases of anxiety, depression, exasperation and increased stress are popping up because we are being inundated with negative press and too much information. Dr. Rohaidy is also observing and treating chronic disease patients with worsting conditions. His advice: get the proper information from a reputable news source to limit your exposure and set yourself up for sleep success. AKA practic good sleep hygiene.
As a psychologist, Dr. Rohaidy encourages his patients to make sleep a priority. He says: If we don’t get a good night’s sleep, we’re going to have much more stress and anxiety … So turn the TV off; turn the news off; turn the phones off; turn everything off — a couple of hours before you go to sleep and wind down — absolutely.”
Lastly, many of us work from home right now which leads to a constant state of information receptiveness! Phew! How exhausting is that? Dr. Rohaidy simply wants people to stop. Step away from the screens to minimize stress and anxiety.

I did an Instagram Live yesterday on hormones and oe of the topics was sleep hygiene. Hormone Health Coach Lauren Chambers connected the dots for me.

Here’s How…

Think about babies and children. Good sleep habits are formed when you build routine. Every night for basically CJ’s whole life has been the same: bath, bottle, book, sleep. Creating evening rituals set up your sleep hygiene and get you ready for a restorative nights rest.

My sleep ritual includes:

Shower
5 minutes of skincare
A Book, journal or puzzle with a cup of tea
Evening meditation

I also try to eat at least two hours before bed and if we went to watch TV, I always wear blue light glasses and we are in bed before ten. Creative good sleep hygiene takes some time and a little trial and error, but when you wake up feeling rested and restored, you will have much more strength to deal with the stress and anxiety COVID-19 may bring your way.

Source URL: http://www.taylorwalkerfit.com/covid-19-mental-health-tips/

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Kids Day at ShopRite of Hauppauge and the 5 Components of Fitness!

Kids Day at ShopRite of Hauppauge and the 5 Components of Fitness!

Phew! This past week and half has been an absolute whirlwind. These days traveling to New York is no longer just for play. Since signing with Wilhelmina Models my time in New York is now bombarded with castings, tests shoots and jobs! Now, I am not complaining by any means. I had the chance to shoot with Reebok for Dick’s Sporting Goods and do a killer shoot this week with both the Brooklyn and Williams-burg bridges as my backdrop. I know when I am older I will look back on this time in my life with happiness and so much joy! Getting to inspire others through my passion for fitness is something I am so thankful for! However, the highlight of my week other than meeting my by best friends little baby girl had to be hosting “Kids Day” at at ShopRite of Hauppauge with RD Nicole Petrocelli!

It was a fabulous day filled with fitness and health related activities for children from 7-11. When starting this blog my goal was to inspire people to live healthy and active lifestyles, just as I did when I was a high school PE teacher. For those of you who don’t know, I have a Master’s Degree in Physical Education and teaching children has and always will be an extreme passion of mine. So, when Nicole and I started planning this event we had decided to have the kids put together healthy recipe books, make some easy and delicious smoothies while discussing nutrition and of course learn major muscles and the 5 components of fitness.

The 5 components of physical fitness include:

Cardiovascular Endurance: The Cardiovascular System is made up of the heart and lungs and can be strengthened through cardiovascular exercise including; running, dancing, swimming or other activity of your choice. By strengthening the Cardiovascular System one increases the amount of oxygen delivered tot he body.

Muscular Strength: The amount of force exerted by a single muscle one time. Bench press, bicep curl or leg press.

Muscular Endurance: The ability of a muscle to exert continuous force with continuous effort without fatiguing. Stair climber, Cycling, Squats.

Flexibility: Ability of a joint to stretch in its full range of motion. Sit and Reach Test or Lunges.

BMI or Body Mass Index: The amount of fat vs muscle, bones and organs one has in their body.

Once every component is measured a fitness plan can be developed based on your own individual needs.

After our fitness discussion we moved onto “Taylor Walker Says” Where we learned major muscle groups and I had Mr. C otherwise known as hubby on hand to help me out. The kids remained active for the entire session and we had an absolute blast! Up next we made three different kinds of mouth watering smoothies.

Green Smoothie Recipe:2 Tbs Greek Yogurt 1 C of Coconut Water, Quinoa or Almond Milk peeled orange 1/2 frozen banana 3/4 cup peeled frozen mango chunks 2-3 handfuls of organic spinach Ice and blend.Berry Blast Smoothie:1 C pomegranate Juice 1 C Frozen Berries 1 C Kale Leaves 1 Tablespoon Flax Seeds Strawberry-Banana Delight:1 C Greek Yogurt 1/2 C Frozen Strawberries 1/4 C Frozen Pineapple 1/2 Frozen Banana 1/2 C ice cubes 1 Tbs Honey Add All ingredients to blender and blend until smooth!The kids favorite was the Banana Strawberry, but at the end they started to make their own concoctions. Whatever you have at home throw in the blender and make an easy on-the-go breakfast or snack! This was an incredible event set up by RD Nicole. Check out her calendar of events and if you are in the area head out! You will not be disappointed. The kids we had the chance to work with were incredible and we cannot wait to do it again!

Source URL:- https://www.taylorwalkerfit.com/611/

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My First Blog Post

Be yourself; Everyone else is already taken.
— Oscar Wilde.

This is the first post on my new blog. I’m just getting this new blog going, so stay tuned for more. Subscribe below to get notified when I post new updates.

Yoga is so “Hot” right now! Bikram vs. Vinyasa Hot Yoga-Which one is right for you?

Yoga is so “Hot” right now! Bikram vs. Vinyasa Hot Yoga-Which one is right for you?

Yoga is Hot, Hot, Hot right now! I am not just talking about the increasingly popular trend of hitting class, but actual studios are heating up to extreme temperatures. I had the need to experience what the buzz was all about, and fortunately I have a Bikram Hot Yoga Studio right around the corner that I have wanted to give a try. It is always nice when fancy studios allow $49.00 for a month of unlimited classes because you really get a feel for the programs and see if the workout is really something that interests you in the long run.

Well, here I was in my first hot yoga class ready and raring to go, the one small problem here…it’s summer in Miami and I am in a 112 degree room with 80 percent humidity. I could barely sit in the room. How was I going to do an hour and a half practice? I awaited the pleasant music and soft lighting that makes the room feel less like you were living on the equator. Until the teacher walked in flipped the lights on and we got started. Wait what? Harsh light and no music. You don’t say?

In Bikram Yoga, you start in your standing series of poses warming up your body, detoxifying and bending beautifully. There is also a mirror so you can watch every bit of everything. The fluorescent lights are on, but you are encouraged to focus only on yourself. Some days may be better than others and it is hard not to get frustrated. The day before you may have landed a solid dancer pose and today you are hobbling all over the darn place. After that you move to your floor series where every move is counterbalanced with a Savasana so you can reap the benefit of each pose. See all 26 postures below.

The first few times I went to Bikram Yoga I absolutely loved it! You leave full of energy and like you just had the best facial of your life. The downside for me is that the class is the exact same every single time except sometimes your body doesn’t allow you to be as bomb.com as you were just the day before. Maybe you were more tired or ate a heavy meal. It is just downright frustrating, but practice makes perfect. The other drawbacks for me are the harsh light and lack of calming beautiful chime laden music. Maybe that is the dancer in me, but music motivates the tiny dancer within. The teachers are great, but after a little while my love for Bikram simply faded away. Spending an hour and a half in class really ate away at my day, but the structure and challenge may be great for others! Not to mention the fact that there was no way in heck I was going to class with a fresh blowout. Ladies, you get it right?

This now brings me to Vinyasa Hot Yoga. I met this awesome woman on set in the Bahamas and it took me over a month to get my butt down to Brickell to take her class. From the moment I entered the room I knew this was a much better yogi environment for my soul. Buddha’s and beautiful quotes on the wall, incense, dim light, just the right amount of heat to get your body going and don’t even get me started on the chime laden music mixed with Vegas club beats. The best part of it all, there is no mirror. Which meant no judging. Well sort of, I hate wobbling.

When class started Danielle was not only inspirational, but a force to be reckoned with. She is a powerhouse trapped inside her teeny tiny frame encouraging us to set our class intentions and push ourselves to the limit and beyond. I love the flow of Vinyasa and how the class constantly changes. There is no room for boredom and she kills us with an ab workout at the end of class that is counterbalanced by intense music that makes you want to be better, stronger, faster. The class is a rollercoaster ride. The heat only adds to the intensity and feels like a warm blanket covers you. It helps get your blood flowing and your muscles working. You don’t focus on the heat like you do in Bikram. There are many benefits to this practice and I love to practice Yoga as a counterbalance to my High Intensity Interval Training.

For me, Vinyasa is the way to go. All of us are different. You may enjoy a combination, Bikram or none at all. I would encourage you to add this to your workout routine and get all of the lengthening; strengthening and detoxifying benefits Yoga has to offer. If you happen to be in Miami, check out Danielle H.’s class at Brickell Hot Yoga!

Love and Hot Yoga,

Taylor

Source URL: https://www.taylorwalkerfit.com/yoga-hot-right-now-bikram-vs-vinyasa-hot-yoga-one-right/

My Favorite Pregnancy Skincare Products

*** If pregnant or breastfeeding, always consult with your physician before using a new product! All of these products were cleared by my doctor in the second trimester.

My Favorite Pregnancy Safe Skincare Products

My Favorite Pregnancy Skincare Products

While navigating this pregnancy has had its up’s and downs, I feel like I have tried to do my best to find balance. I still eat healthily, yet I give in to the temptation to feed the soul more often than pre-pregnancy! With that said, I am far from perfect, but I am really working hard towards non-toxic products in the home and of course, that means changing over some of my skincare routine! If you saw this post on Dr. Loretta Skincare, then you know the severe acne breakout that I dealt with early on. They were cystic, uncomfortable and left behind dark marks I never thought would go away!

Dr. Loretta Skincare combines her years of dermatological expertise with her partners years of work in Ayurvedic and Chinese medicine, nutrition, and aromatherapy. Together, they have created a line based on the four external factors of skin aging: pollution, light, climate, and irritants that age your skin. The combination of medical grade skin care with plant-based ingredients takes this line over the top! I have been able to ditch every prescription and use Dr.Loretta Skincare as my main regimen and my skin has never been more clear, balanced or radiant! As a woman who has struggled with acne for the majority of her life, I can honestly say these are the best products I have ever used.<

After my first trimester and with guidance from my doctor, my first trimester came to a close my main regimen consisted of the:

Micro-Exfoliating Cleanser: This detoxifying cleanser gently exfoliates dead skin cells to brighten skin tone, treat acne and shrink pore appearance. 2% salicylic acid removes impurities and organic coconut oil hydrates and nourishes the skin. For all skin types except rosacea and post-procedure skin.

Intense Replenishing Serum: This hydrating serum plumps skin appearance while increasing luminosity and smoothness. Antioxidant Lipochroman® protects against free radical damage caused by pollution and UV radiation – the leading causes of fine lines and age spots. Glycolipids replenish moisture loss caused by climate conditions, while vitamins E and F calm skin redness.

Intense Brightening Cream: Fades dark spots and smooths texture. This rich cream brightens, evens skin tone and makes skin texture firm, silky and smooth. Highly concentrated 20% L-ascorbic acid – a form of antioxidant vitamin C – combats excess pigment, supports new collagen and protects skin from environmental free radicals. Continued use will lessen the appearance of lines and wrinkles.

Micro Peel Peptide Pads: Exfoliates to reduce the appearance of fine lines and pores. These medical-grade peel pads reduce the appearance of fine lines, pore size and dark spots. 10% glycolic acid removes environmental debris from the surface and pores, improving skin’s texture. Algae peptides replenish moisture loss caused by skin-drying environmental conditions while calming botanical ingredients help soothe skin during the advanced exfoliation process. Continued use improves penetration of other skin care products, maximizing visible benefits. Dr. Loretta Skincare or Pregnancy Glow? #SkinUnexposed

BEFORE AND AFTER 60 DAYS USING DR. LORETTA SKINCARE

Weekly Add-Ons:

Cerave Skin Renewing Night Cream: I was surprised that such a rich night cream was tailored for people with both acne and dry skin, finene lines and wrinkles, but after using it for about 8 months I can wholeheartedly safe it is my new favorite overnight creams. I also LOVE this one from Rodan and Fields.

Cerave Ultra Light Moisturizing Lotion With SPF 30: Living in South Florida means sunscreen is a MUST and that means DAILY! I love CeraVe Ultra-Light Moisturizing lotion because it is the perfect lotion to ix with makeup and never leaves you feeling oily or greasy! I wear it daily! It effectively moisturizes while helping to restore the protective skin barrier. This lightweight, non-greasy lotion with 3 essential ceramides and hyaluronic acid, provides long-lasting hydration in a fragrance-free formula. Suitable for sensitive skin.

B3 Belly Balm: B3 was created by my favorite makeup artist from New York! She is one inspirational, talented woman who inspires me on the regular! Her line uses ingredients like cocoa butter and coconut oil and as my belly grows it helps protect my natural collagen! I also use it on my dry feet and in my hard to slick it back from the Miami humidity.

B3 Astraea Face Oil: I have been using this oil as a makeup primer or an overnight moisturizer every other night. I do have combination/oily skin and actually, find that it leaves my skin more balanced after use! An incredible hydrating face oil. Prickly Pear oil reduces the appearance of fine lines, helps prevent premature wrinkle formation, brightens dark under-eye circles, calms redness, and helps relieve sunburn, squalane oil hydrates, plumps and softens your skin, jojoba oil can help control acne, controls oily skin, can help with eczema and psoriasis and grapefruit essential oil acts as a natural anti-bacterial and helps fight bacterial and grease that can cause acne.

Mario Badescu Facial Spray: Facial Spray with Aloe, Chamomile and Lavender is for times your skin is craving calm and comfort. Chamomile, vitamin C, and lavender essential water combine in a soothing blend that leaves your complexion balanced and bright.

Juice Beauty Green Apple Pregnancy Peel: As an alternative to peel pads, this pregnancy peel was made exclusively for women who are trying to get pregnant, are mid-pregnancy or breastfeeding. It Exfoliates, brightens and tones safely during pregnancy with the Juice Beauty patented, potent alpha hydroxy acid peel – specifically formulated without Vitamin A to address the concerns of nursing mothers, pregnant women, or women trying to get pregnant. Delivers spa-grade exfoliation to visibly correct the appearance of dark spots and discoloration, zap blemishes and reveal a visibly brighter complexion. I did get a small breakout the first time I used the peel, but milk purges with new products are common.

Eminence 8 Greens Phyto Masque (Hot): The whole plants and seeds in our Eight Greens Phyto Masque are naturally high in phytoestrogens and antioxidants. This unique mask will help improve hydration and the look of elasticity, improve the appearance of signs of aging, and normalize oily skin and prevent the appearance of breakouts. All to return your skin to its youthful-looking glow. At first, I did not LOVE this mask, but over time and with weekly use, I found that my skin would be softer, pores smaller and my skin was super hydrated! It is completely different from a clay mask and a lot less harsh! I really love Eminence products, especially their toners.

Rodan and Fields Lashboost: This lash serum has been my go-to for over a year! My lashes doubled in fullness and length in about 3 months and it is much less harsh than its prescription counterparts.

There you have it! My favorite products. Comment below with your favorite cruelty-free, natural beauty products!

Source URL: https://www.taylorwalkerfit.com/pregnancy-skincare/

Boxing:5 Reasons to Add it to Your Fitness Regimen With Christa Dipaolo

5 Reasons to Add Boxing to Your Fitness Regimen

Boxing:5 Reasons to Add it to Your Fitness Regimen With Christa Dipaolo

This past summer I had the opportunity to experience tons of different workouts thanks to Propel Water. As a woman, taking heavy lifting classes or intense boot camp can classes can be intimidating and often times I would find myself walking right into the Yoga/Barre studio solely based on the fact that I thought I wasn’t ready to for more intensity. Have you felt the same way? If so, I get it. Even though my most consistent form of exercise is Barre, I have been stepping outside of my comfort zone more and more every week. As a former dancer, Barre movement is very familiar to me and I embrace every pulse and plié; however, I crave a little more intensity here and there depending on my mood.

As we age, resistance training becomes a lot more important in staying healthy and mobile, and since cardio is something I have always struggled with boxing combines cardio and strength win a way that challenges your mind, body and soul. Not just your lungs. I have been hooked ever since. Why? Well I will tell you shortly.

This week, I chatted with Cardio Boxing Superstar Christa Dipaolo. Christa is the creator of Box 180 and THE CUT presented by Equinox. You can find me in her class every Wednesday that I am in town and I always work up a sweat! You may have seen Christa featured on POPSUGAR Fitness or on Good Morning America and if you haven’t…make sure to check out her inspiring Instagram immediately!

THE CUT is a class offered exclusively at Equinox. If you are a member and want to learn ‘the basics” in a fun and inviting environment then make sure to check your schedule for the latest class information. If you are not a member, make sure to read on for more of my favorite boxing gyms and studios in a city near you!

Why Boxing?

“Want to knockout stress, tone your entire body AND feel like a total bad ass to boot? Then grab your gloves or a set of light hand weights and get punching! Let’s face it, boxing has become a fitness phenomenon and it isn’t just saved for the ring anymore. It is accessible, effective, fun and for EVERYONE.” -Christa Dipaolo

Increased Gross Motor Function & Coordination:

Boxing is a lot like dancing. You are combining movement patterns and using the beat of the music in class to power you through. Once you get into class and start practicing connected movement of the arms and legs. It can be a challenge, but working on this skill set can really help reduce your risk of injury. We all trip, but some of us trip and fall vs. trip and recover. Why? Because we lack coordination and focus on gross motor skills. Isn’t that reason enough to find a class near you?!

Who Needs Therapy? The short answer…we all do LOL!

Christa says: YES, boxing delivers that toned fighter’s aesthetic however, that’s only secondary to all the amazing therapeutic benefits it provides. Boxing reduces stress, builds confidence and leaves you feeling both empowered and feeling like a total bad ass! And if that isn’t enough to include some power punches to your fitness regiment it gets even better.

Boxing makes you smarter!

Your brain is in over-drive remembering all the drills and skills that you’re performing. Thus, it is mind / body connection at it’s finest. You’re also improving balance, hand-eye coordination, speed, agility and quickness.

You work from head to toe.

Boxing also happens to be a full body workout that incinerates calories. Punching requires power from head to toe. You’re using your legs and hips to power the punches, utilizing more muscle groups which will in turn burn more calories. Want to skip those boring sit-ups? Boxing has you covered! There is a ton of rotation involved to fuel your knockout punches which guarantees those 6-pack abs.

The skills you learn in class may save your life.

#METOO. Learning how to properly kick and punch may help get you out of harms way. Women and young girls for that matter should try their hardest to learn how to properly protect themselves. Even the most basic classes can help you master combinations to keep you safe and sound.

Sweat with Christa here or find a class near you!

P.S. How fierce is she?!

https://youtube.com/watch?v=lujcE3FGL_U%3Fwmode%3Dtransparent

Find a Group X class or boxing gym in a major city near you:

New York

Miami

The Box Miami

5th Street Gym

South Beach Boxing

Punch Boxing for Fitness

Chicago

Franklin Street Boxing Club

Body Shot Boxing Club

TITLE Boxing Club

Unanimous Boxing Gym

Denver

Topeira Boxing Club

Blunt Force Training

Los Angeles

Prevail Boxing

City of Angels Boxing

Free Spirit Boxing and Fitness

Box N Burn

“Whether you want to improve your cardiovascular fitness, get toned, beat stress or feel like a champion – Boxing has you covered!”

Thanks Christa! If you are looking for information on classes in your area. Feel free to reach out in the comment section below.

Source URL: https://www.taylorwalkerfit.com/boxing/

Barry’s Bootcamp: My Journey to Client to Instructor

Barry's Bootcamp Taylor Walker Fit Sweat

I AM OFFICIALLY A BARRY’S BOOTCAMP INSTRUCTOR! HOLY MOLY..PINCH ME NOW!

As many of you know, we packed up our little Miami life in December to head west to the Bay Area. It was one of the hardest, most emotional and exhausting times in my life. By the time February rolled around, I found myself crawling my way out of a dark hole, hormones began to level out and we were finding our way. CJ started sleeping again and my body was still weak, but feeling stronger by the day. CJ and I made time for our daily walks and our home finally felt like, well, HOME. I even made a friend off The Peanut app and joined my local gym. I was able to get some “me time” while CJ was tucked safely in their daycare and before I knew it, it was March.

I was asked to go to L.A. for a casting and as I was returning I missed my standby flight by one person. I went into the lounge and moments later this perfectly put together man walks in sporting a Barry’s Bootcamp logo across the front. We got to talking and discussed some mutual Barry’s trainer friends and even shared stories about our little ones. He asked about my blog and where I lived and when I asked him where he taught he chuckled and said: “Actually, I am the CEO.”

Guys, I was talking to Joey Gonzalez, CEO of Barry’s Bootcamp since 2015. Shortly after our chat, he asked if I wanted to come take class and connected me with Tommy Stracke, senior trainer and real life superhero/gentle giant. Three days later, I found myself scared to death, in my postpartum body, waiting to enter the red room for the VERY FIRST TIME. Little did I know, it would be FAR FROM scary. Challenging, HELL YES, but scary it was not. In those 50 minutes, my life was changed for the better.

After class, Tommy connected me to his equally incredible Fiancé, Ericka Stenz , who asked me to take some classes and do a mini audition a couple of weeks later. The process lasted from April to June and during that span of time, I took as many classes as physically possible. To date, I have roughly 30 classes under my belt, and can wholeheartedly agree that Barry’s is the BEST WORKOUT IN THE WORLD.

At Barry’s, I found my new home. I found my new family.

My first class is around the corner!

I will be teaching July 15th at 5:30 PM in Burlingame. In the next week or two I will be sharing what to expect in class and my thoughts on the experience. Feel free to e-mail me or connect on Instagram if you want to come sweat.

I am nervous, excited and so thankful for this opportunity. After becoming a mom, I thought my dreams would be put on hold forever. Thankfully, fate stepped in and showed me that I still have the opportunity to write my own story and forge my own path. Has it been easy? NO! Worth it, YES!

In Novemeber, 3-months postpartum, I taught a wellness event. My mom came to watch CJ and as she was walking out, a woman stopped her and they started chatting. My mom informed them that we were moving to the Bay Area and the woman said: WOW! It is going to be really hard for her to make a name for herself out there, it’s really competitive. To which my mom responded: “Well, you don’t know my daughter”. Go MOM! I am hoping that I can make an impact out here. With hard-work, grit and a learning-curve, I can make a positive impact on the community and I hope you will come support me.

Barry’s Bootcamp, I have found my home away from home. My family away from family and I am PUMPED to begin this journey.

Source URL: https://www.taylorwalkerfit.com/barrys-bootcamp/

A Healthy Trader Joe’s Haul by Taylor Walker Fit

A Healthy Trader Joe’s Haul by Taylor Walker Fit

VICTORYYYYY!!! Guys, I finally live close enough to a Trader Joe’s that is not an inconvenience to make a weekly trip. Let’s be honest, if you are a Trader Joe’s fan you will drive far and wide to stock up on your favorite items. When we first moved to California we started to grocery shop at a small NorCal chain and honestly, I was in sticker shock every time I checked out. Since TJ’s is only an exit away on the highway I have started to do the bulk of my grocery shopping there and am blown away by not only the quality of their products but also the major savings.

OK, so maybe this haul is a little late in the game, but my mom has been going to Trader Joe’s for as long as I can remember. We always had their chapstick, spanakopita and chocolate stars on rotation. These days, I do not have all the time in the world to cook and need healthy options to whip up a yummy meal for my family and have been turning to all things TJ, all the time!

A little history, Trader Joe’s started out as a small chain of convenience stores in the ’50s. In the60’s, the original “Trader Joe” changed the name and the way they did business. He made the stores larger and began packaging great-tasting, hard to find, quality foods under the Trader Joe’s name. They buy directly from suppliers, negotiate prices and pass the savings on to us as consumers. Some of my favorite drinks and snacks come in dollars less at TJ’s vs. other retailers and they offer a ton of organic options that won’t break the bank.

This is a post I have wanted to share with all of you for a long time. So without further ado my Weekly Trader Joe’s Haul. I have also provided you with a free printable of my list. Download my Trader Joe’s Shopping List and read on for descriptions of the products and how I use them!

Taylor Walker Fit Trade Joe's Healthy Haul

Refrigerator

Health-Ade Kombucha: Hi my name is Taylor and I am a Health-Ade addict. Kombucha is a fermented beverage that is great for gut health and digestion. The ginger-lemon is my favorite and has quite the kick! I find that at TJ’s it is at least .50 cents cheaper than the traditional grocery story.

Perfect Bars: OK, so I eat a Perfect bar as a snack almost daily. They sustain me for a few hours and are such a treat! They are REAL FOOD BARS that to me, are worth the price. At Trader Joes, they can run almost $1 cheaper than at Whole Foods or other retailers.

Sauerkraut With Persian Cucumbers: I love sauerkraut and actually eat half a cut before bed a few times per week. Sauerkraut is chock full of gut healing properties and they add my fav cucumbers to the mix!

Organic Free-range Eggs: The cheapest organic free-range eggs I have seen. Orange yolk and always delish!

Kefir:Kefir is essentially a drinkable yogurt with lots of probiotics. I always go with the sugar-free version.

Whole Pre-Cooked Beets: Simple beets can be thrown in a grain bowl, salad or eaten as a side dish. They ususally take an hour to make, so I love this easy options. Ingredients: BEETS.

Produce

TJ’s offers a wide variety of delicious produce! A lot of which is organic. Every week I stock up on the items below and we are never disappointed. We are approaching Farmer’s Market Season here on the west coast so I am looking forward to shopping there, but will always supplement with Trader Joe’s!

Organic Mixed Cherry Tomatoes: I love that this container is large. The tomatoes are always sweet and I leave them on my counter to snack on throughout the day.

Persian Cucumbers: Forget collagen peptides, these mild tiny cucumbers will leave your skin glowing. Throw them on your eyelids or slice them and toss in white balsamic and red pepper for a midday snack with a salty crunch. I rarely get through a full week without eating the entire container.

Teeny Tiny Avocados: They are exactly what they sound like. Little baby avocados. The perfect serving size and they taste exactly like, well, AVOCADO! Sometimes I waste a large avocado by not consuming the whole thing so these are perfect.

Shredded Cabbage: I love making a healthy slaw or adding this cabbage to a salad or stir fry. Cabbage is packed with vitamin C, can help improve digestion and an excellent source of vitamin K. The list goes on and on so I try and add some to my lunch or dinner as often as possible. It is hearty, so if you make a salad or slaw-like salad with the shredded cabbage, it should last a few days.

Sliced Mushrooms: Again, veggies do not take too much time to cut, but they still take time to prep! I love that TJ’s offers so many pre-cut options, but without the hefty price tag. As a mom, I thank you! I have been trying to make 10-minute meals to savor as much of the time when babe goes down when we head to bed.

Brussels Sprouts Sautee Kit: Simple, delish and offer an easy gourmet feel to any weeknight dinner.

Greens: Kale, spinach or power greens mix are all in my rotation and in my morning smoothie.I grab a few bags of whatever looks the freshest and they all run about $1.99 for organic greens.

Animal Protein: TJ’s offers a wide variety of organic, wild caught, free-range animal protein products. We regularly buy salmon, ground turkey, and chicken breast. It always fresh, full of flavor and free of antibiotics. Also, I love the packaged chicken sausage in Mild Italian and Apple.

Organic Celery: Great for juicing and snacking.

Bagged Lemons and Limes: Can run almost $2 cheaper at TJ’s.

Bagged Green Apples: Low in sugar green apples are great for everything from baking to an afternoon snack. These organic apples are large and in charge and can be sliced for two.

Frozen:

Organic Frozen Peas: Great to add to stir fry, soup and great for baby food! CJ loves them.

Sweet Potato Gnocchi: OK, so these are not exactly healthy, but they are delish and when one serving is paired with an abundance of vegetables, you will NOT be disappointed. I am actually not a big fan of the cauliflower version, but the sweet potato ones are simply delish and perfect for winter. Just try to limit to one serving.

Frozen Organic Berries: Love keeping these on hand for smoothies or a quick chia jam.

Organic Acai packets: I love these because a lot of acai out there is sweetened and you may as well drink a milkshake! These acai packets are organic, unsweetened and super convenient for smoothies or smoothie bowls.

Organic brown and Jasmine Rice: These packets take 3 minutes in the microwave or stovetop and most nights I simply stir fry veggies in coconut oil and add meal prepped chicken and an egg. Delish!

Pantry and Packaged:

Beets in Vinaigrette: Clearly I am a beet kind of gal and love these because they come in a vinaigrette that is tangy and delicious. I love adding these to salads or eating them right out of the can.

Organic Black Beans: A pantry staple for a minimal fee.

Coconut Cream & Milk: I cannot say enough great things about their canned coconut cream. It is the best I have ever had. You can use it to make whipped cream. Add it to smoothies or have a spoonful for a quick treat. I buy low-fat milk, regular full-fat milk and coconut cream.

Coconut oil (spray and bottle): Organic and way cheaper than the grocery store. I find all of their coconut products to be super creamy and delicious.

Sourdough Sandwich Bread: I am a sucker for sourdough. This bread toasted with avocado and “Everything But the Bagel” seasoning is my jam!

Marinara with Borolo Wine: I am Italian and rarely use sauce out of a jar, but this one is delicioso and made with easy to read ingredients.

Nuts and Dried Fruit: I have never seen so much variety. I try to keep nuts and nitrate free dried fruit on hand as a quick snack or to toss in weeknight meals. They have a great variety that won’t break the bank.

Organic Popcorn: I love popcorn because you can eat almost four cups in one serving. You can add cinnamon or a touch of honey for a sweet treat!

Nut Butter: I love their Almond Butter and peanut butter. They have tons of options will simple ingredients. Simply almonds or peanuts and that is all!

Organic Maca Powder: Great for energy and hormone balance. I love the nutty flavor and use it in my daily smoothie.

Condiments

Blue Cheese Mustard: Seasonal and a great addition to sandwiches or homemade salad dressings.

Truffle Honey Dijon: Elevates any sandwich, but I especially love it in my chicken and egg salad as I try to limit the amount of mayonnaise.

Organic Ranch: Who doesn’t love ranch? This one has a freshness about you do not need a lot to feel indulgent. I enjoy a Tbsp. with carrots or drizzle a tsp. over a salad or grain bowl.

Everything But The Bagel Seasoning: This is a cult classic that hits me to my core. As a Long Island Native, everything bagels are a weekend staple. This seasoning is perfectly balanced and I use it on everything from an egg with avocado to rye toast with creamed cheese and smoked salmon.

Onion Salt: This is not your typical onion salt. Buy it, love it and enjoy it on everything. A little goes a long way.

Liquid Coconut Aminos: I use it in place of soy sauce.

Sweets and Treats

What would life be like without a bit of indulgence? BORING! That is what. These are the go-to treats I like to keep on hand for when the mood strikes. WARNING: They are all addicting. So proceed with caution.

White Truffle Potato Chips: Subtle truffle flavor and a great crunch.

Cookie Butter Ice Cream: Honestly, I can only buy this stuff every once in a while because it gets demolished by Cory and I every time. If you like Biscoff cookies, you will LOVE this ice cream,

Seasonal Kringle: Perfect for morning brunch with family. They are very moist and delicious, but they are sweet. Proceed with caution.

Mandarin Orange Chicken: This chicken dish reminds me of NY Chinese Food and is always on the list of TJ’s award winners. I always make it with broccoli and their organic brown rice.

Spanikopita: I have been addicted to these tiny triangles since I was a kid and I have yet to get sick of them!

Quadruple Almond Cookies: Perfect with an after-dinner cup of tea or coffee and easily addicting. I keep them in a high cabinet so I have to work to get to them.

So there you have it! My Trader Joe’s favs! If you have any items that I need to try, leave them in the comments below. Make sure to download the free printable for your next trip.

Source URL: https://www.taylorwalkerfit.com/trader-joes-haul/

DIY Protein Hair Mask and Clarifying Rinse

DIY Protein Hair Mask and Clarifying Rinse

Back in the day I had a babysitter who would put mayonnaise in her hair as a conditioning mask. Honestly, at the time I thought it was very strange and kind of gross until I saw the results! Smooth, shiny strands after only one use.

Today, I am always trying to decrease the amount of toxins I put on my body and DIY masks and scrubs like this one are a part of my weekly routine. Modeling can reek havoc on your hair and skin, and my curl pattern has changed tremendously over the past couple of years. Constant heat styling has left my locks more drab than fab. I used to have a love-hate relationship with my curls, but now I truly miss them and am working hard on getting my ringlets back to their pre #modellife, strong, bouncy selves.

Protein and moisture are the key to healthy lustrous hair! This mask can be put together in two minutes and is great for people with fine, thick, colored or slightly damaged hair. Curly or straight! Basically, that is just about everyone! If your hair is super fine you may only want to use the egg white and knock the oil down to half.

Let’s get on with it shall we?

Ingredients:

Mask:

1/2 Medium Avocado

1 Egg

1/8 C Coconut or Olive Oil

Directions:

Mix oil, avocado, egg and apply to dry hair for maximum effect. Cover with a shower cap for additional heat. Leave on for as long as you can or for at least twenty minutes. I like to do mine while I am doing housework because I always like to shower afterwards.

Rinse:

2-4 Tbs Raw Unfiltered Apple Cider Vinegar

16 Oz Water

1 tsp nice smelling shampoo or

***Optional 2-3 drops essential oil (lavender or tea tree)

Directions:

1-Add rinse to spray bottle and take into shower.

2-Shampoo your hair as needed to get most of the mask off (be careful not to slip).

3-Add rinse to scalp and massage to remove any dead skin or dandruff.

4-Rinse. The ACV will condition your strands and they should be softer and more manageable because of the mask.

If you have any DIY mask or scrub recipes I would love to give them a try! Have a great weekend you guys!

Source URL: http://www.taylorwalkerfit.com/diy-hair-mask-rinse/

30 Days to Living Healthy and Beyond…Time to Cleanse!

30 Days to Living Healthy and Beyond…Time to Cleanse!

JOCELYN AND HER HUSBAND AFTER COMPLETING 700 STEPS TO THE TOP OF A MOUNTAIN IN ARUBA

I have known Jocelyn and Marc since our crazy days at Towson University. Jocelyn has always been an inspiration of mine in both her studies and life. Although I rarely sell anything through this blog, I wanted to share her and her hubbies story for a couple of reasons. One, they are two of the most beautiful people I have ever known inside and out. Two, I love that they did this together as a family. Taking on a cleanse like this is not an easy task, but the benefits are through the roof! I hope you enjoy their story, and if you want to try The Arbonne Essentials 30 Days to Healthy Living and Beyond contact Jocelyn at: jmm6284@gmail.com.

The Arbonne Essentials 30 Days to Healthy Living and Beyond

By Jocelyn Mastropolo

This winter my body felt the worst it’s felt in a long time. During the holidays I thoroughly enjoyed the desserts, wine, and carbs, which tasted amazing at the moment, but left me feeling horrible. Increased fatigue, extremely dry skin, headaches, and a bloated stomach were daily occurrences. With a vacation to Aruba planned in February with my husband, sister, and brother-in-law, I knew something had to change and I wanted to feel & look good. I had always eaten healthy, but didn’t realize that some of the things I was incorporating into my diet were in fact creating an inflammatory response in my body.

My husband and I took on the challenge together to complete the 30 Day Cleanse through Arbonne: No refined sugar, alcohol, caffeine, dairy, or gluten for 30 days. The Arbonne Essentials 30 Days to Healthy Living and Beyond Set comprises products that deliver many key nutrients like protein and fiber. In addition, it supplies probiotics and digestive enzymes, as well as ingredients to support energy metabolism and elimination. It was very difficult at first, but I had never felt so amazing both physically and mentally! Having suffered from daily migraines and allergies for the past year, I wanted to see if changing my diet would make a difference in how I felt. My neurologist told me that altering my diet could help but wouldn’t cure my migraines. My headaches went away after 3 days of starting the cleanse and I developed an overall sense of energy and mental clarity throughout the day that I normally didn’t have.

In the past, I depended on coffee to give me a boost of energy in the morning/mid-day. During the cleanse, I felt more energy without it and I actually felt like the caffeine was what caused my morning headaches. It was fascinating to me to realize how much food affects our body and how it functions. The temptations were very strong at times, but the structure of this particular cleanse, plus doing it with a partner made it a lot easier! It’s really not a diet, but a lifestyle, which supports overall health and well-being. I highly recommend this program to anyone who has ever thought about doing something like this!

Inside Out:

We get healthy and Lose Weight

The Arbonne Simply Fit Healthy Lifestyle

JOCELYN AND HER SISTER IN ARUBA

A Nutrition Plan for Everyone

Healthy from the Inside Out

To lose weight:

We must cleanse (detoxify) our body to lose toxic fat/weight
We do this by taking out allergenic foods/cleaning the filter

Is this You?
- Low energy & fatigue
- Mood swings
- Anxiety
- Poor sleep
- Brain fog
- Lack of focus
- Depressed
- Abdominal bloating
- Joint pain
- Excess weight
- Skin problems
- High cholesterol and/or blood pressure
It’s Simple-It’s a Lifestyle
- This plan IS NOT a diet
- It’s not a rapid weight loss program
- It’s not a once a year detox program
- It’s a lifestyle that is easy to follow, easy to learn, and easy to sustain
- It’s family friendly
- It’s designed for everyone
What will this plan do?
- Remove toxins from your body
- Reset your metabolic thermostat
- Reduce food cravings
- Renew unhealthy skin
- Reveal foods that harm your health
- Rediscover your health, vitality, sex drive, energy, excitement, and beauty!
Your body can heal itself
- Arbonne essentials unlock your body’s natural ability to heal itself from the inside out
The 5 Keys to Health
- Eat Clean
  - Pesticide, hormone and antibiotic FREE
  - Saturated & trans fat FREE
  - Dairy, gluten, soy, and GMO FREE
  - Refined sugar FREE
  - Artificial flavor and sweetener FREE
- Eliminate the 3 A’s (acidic, allergenic, and addictive foods)
  - Refined sugar (acidic & addictive)
  - Dairy (acidic & allergenic)
  - Gluten (acidic & allergenic)
  - Soy (acidic & allergenic)
  - Corn (acidic)
  - Coffee (acidic & addictive)
  - Alcohol (acidic & addictive)
- Increase nutrient absorption
- Balance blood sugar
- Support elimination organs
- Love and Cleanse,
- Taylor

Source URL: http://www.taylorwalkerfit.com/30daycleanse/

Why I Love Hint Fruit Infused Water

All moms know this fact – from the moment we wake up in the morning to when our heads hit the pillow, it’s all go go go! My schedule is different every week, but one thing that is consistent is the time I spend with my son, cooking him quality meals and making sure his diet is packed with all the nutrients he needs to grow big and strong. For the most part, I stick to a plant-based diet and have a lot of fun coming up with new recipes at home. I’m all about flavor, which is why I find still water so boring. As someone who works out regularly, teaches classes and is just generally always on the go, I sometimes find it hard to drink the right amount of water.

I know the importance of being hydrated- it’s vital for good hair and skin, helps keep your metabolism moving and even has a positive impact on your immune system. But as I said, still water isn’t always the most appealing thing to me, and the last thing I want to do is drink sugary sodas or even worse, their diet alternatives (which are packed full of harmful chemicals and preservatives that can actually slow down your metabolism, yikes!)

That’s why I was super excited to try Hint’s flavored waters which don’t contain any diet sweeteners . They come in a ton of delicious flavors and are all zero calorie – drinking a Hint is literally the same as drinking still water. So, you can drink as much as you want and enjoy the delicious taste without the guilt! Hint’s process is a little different- they take the peel of the fruit and boil it down, so you’re just left with the oil. This leaves you with a subtle favor that also doesn’t contain any sugar (they’re also vegan-friendly, gluten-free and contain no GMO’s).

I love fruity flavors, so I was really excited to try Hint. The Mango is by far my favorite. I was worried it would be overly sweet, but it’s the perfect amount of flavor without being too much. Hint has a convenient subscription option that will deliver it right to your door (because let’s be honest, who likes lugging a case of water from the grocery store?!). You can have a case of 12 or 24 (or more)delivered every 14, 30 or 60 days, and you can pause or cancel at any time. What I love the most is that you can pick and choose what flavors you want. I was dying to try a few, so I decided to try the pineapple and watermelon, too. So delicious!

If you’re not ready for a subscription, they have a great new customer deal, where you can choose your 3 favorites from their top 8 flavors for just $36! That gets you 36 bottles of your favorite flavors for just $1 per bottle, and shipping is free!

Hint water is perfect to have for workouts, or to grab when you’re running out the door. Having them stocked in my fridge helps me stay hydrated on days where I want a little more flavor than plain water, they’re a godsend for curbing sweet cravings, too. Hint is also a great drink for my son. He loves the watermelon flavor.

If you’re someone that wants to put their health first but also wants a little flavor, Hint is the perfect beverage. It’s the most delicious way to stay properly hydrated!

Update: Hint is extending a special offer to my readers! Follow this link to get 36 bottles for only $36

When eating is like vacuuming

Click to read the FIRST and SECOND posts in this series of four.

I was talking to Kevin a few days ago and he mentioned that he just needs to get better at making healthy choices. If he could be better at making healthy choices then his weight and health problems would be solved and the flow-on effect of that would be enormous.

It’s important that we frame this idea differently. We aren’t learning to make ‘the healthy choice’ – you already know what that is and you wouldn’t still be looking for a solution if it was that simple. We are instead learning to make the right choice.

We arrived at this point in our lives through basing our food choices on which is going to be the most fun to eat. Most of us then switch to making ‘healthy choices’ and still continue to base our decision-making around which healthy food is going to be the most fun to eat. Eating delicious, exciting, healthy food for every meal of every day would be a great way to live! The problem is that our mindset hasn’t changed a whole lot; to the addict’s mind it is not a big leap to go from choosing exciting healthy food to choosing exciting junk food. If there’s no exciting health food around, you’re not inclined to choosing the boring health food, so the next step is to choose the junk. We need to rewire our brains to think about what’s right rather than what’s exciting.

I don’t like vacuuming but it’s something that just needs to be done. There are a million things I’d rather spend my time doing but sometimes the vacuuming just needs to be done, because it’s the right thing to do. I can make it more fun by putting some loud music on and dancing around the house but in the end it’s still vacuuming and I’d still rather do something else. I am (usually!) a responsible adult though, so I get it done.

When we can rely on ourselves to make decisions based on what’s right rather than what’s fun, then we are truly on a sustainable path. This is not to say that we can’t ever make our food more enjoyable, it’s nice to eat delicious foods. Loud music and dancing are great but the most important thing about the vacuuming is that we get it done.

Consistently making the right choice leads to a life full of fun, happiness and contentment.

Spud up!

Andrew

Click HERE to learn more about my personal coaching or just email me to book a FREE intro call.

Click HERE to learn more about the Spud Fit Academy – my self guided, online food addiction rehab clinic.