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NEW Workout: Full Body Flow

June 12, 2018June 19, 2018 / Be Confidently You

NEW workout created by your trainer, Jasper Stamey!

In this almost FULL HOUR routine, I take you through a warm up, INTENSE full body workout with an emphasis on stabilization, a quick cool down, and a short mediation to get you ready for a full day ahead!

Enjoy!!

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Pumpkin Granola October 20, 2018
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Did you know that each day of the week is ruled by a different planet? By using this format we can schedule our days around what tasks are better to accomplish for each day. Even if you’re not into Astrology ~ having an outline to work around can make our lives easier in the end! 🌍✨ I challenge you this week to use this guide to plan out your days. Figure out what tasks need to get done and write them in your calendar for whatever category they fit in to! 🌍✨ We’re still working with Scorpio season until next Thursday which means the time for big transformation is still upon us. Continue to work with her energy so that you may reap all the possible rewards! By trying new things & allowing growth you are outwardly aligning yourself to our current season. I know I for one have been making MAJOR changes in my life. Some extremely painful and some incredibly beneficial ~ but all beautiful none the less. 🌍✨ So you’ll find me this week implicating new habits and welcoming the support from the Universe. The energy is ALWAYS there ~ but first we must learn how to utilize it.

I wrote a blog about the Benefits of a Social Media Cleanse a couple months ago ~ but since I was in the midst of my own social media cleanse, I never got around to sharing it with you! 📱🖥 If you’re a person in 2018, chances are you have some form of social media. Whether it be Facebook, Twitter, Instagram, Snapchat, or even the forgotten Myspace. Pretty much everyone I have come into contact with uses some type of SM platform. Which isn’t surprising as it was designed to be addictive. The likes, comments, followers… All of these things provide us with a digital high ~ or possibly a low if you are not getting the attention you’re searching for. 📱🖥 I’ve personally had a serious love-hate relationship with social media the past few years. While on one hand ~ I love it because it allows me to connect with like minded people from all over the world. Some of my best support systems are women I have never even met IRL! There is a whole community of loving, supportive, and authentic people on SM that make it worth spending some time scrolling. And I’ve curated my feeds to make me feel good every time I hop on which leaves me feeling motivated and inspired. It’s also a great platform for small businesses! Being able to get noticed and sell product without spending a grip of money on advertising has been life changing for some people. Plus it allows us to connect with our customers on a deeper level. 📱🖥 But on the other hand, SM can be detrimental not only to our physical health (because chances are we’re not running while we’re scrolling!), but our mental health as well. 📱🖥 Continue reading in the link in bio and find out the 5 benefits you will receive by taking your own social media break!!

Just completed my workout for the day using only resistance bands! 😅 Resistance bands are great for many reasons. They’re lightweight, compatible, and completely versatile! There’s almost no limit to what you can achieve using only resistance bands. You can throw your ‘no time’ excuse out the door because you can take bands ANYWHERE with you and get in a good workout wherever you are! If you’re new to using bands and don’t really know where to begin ~ I have the perfect guide for you! Head to the link in my bio to sign up to receive my FREE guide “6 Ways to Use Resistance bands” 🖤🏋️‍♀️ Have an amazing workout!!

It’s so easy to look at other people with different situations and compare yourself. You might think it’s not possible to get where you want to go because you can’t afford all the trainings that she/he did, or the money to eat out everyday and have the food look “insta worthy”, or the team of people making sure you look flawless, or all the cute matching clothes all the time.... At times ~ it can be disheartening. Almost to the point where you want to give up because you’ll never have the tools to be where they are. 🌿 But just know this ~ your situation and your income do not determine your outcome. I read this once somewhere (i don’t remember where so if you do lmk!) and it hit me like a ton of bricks. Because I too felt like I didn’t have what it took to be who I wanted to be. But I realized it wasn’t about the stuff or the places or the travel. It was about who I am and the message I’m trying to relay. If you have a dream and your situation doesn’t allow you to do everything you want just yet... Keep trying. Keep pushing, keep working, keep putting your message out there. Because the money will come eventually. You may not be able to take every workshop or training that you want RIGHT NOW, but if you just keep trying and saving little by little, then over the course of 10 years ~ you’ll be able to get it all in. That may sound like a long time, but what’s 10 years in comparison to a lifetime? Those 10 years will go by regardless if you work toward your dreams or not. So why not make them the best years of your life? Why not spend them doing what you LOVE? 🌿 && your hustle may not be heard for all of those 10 years. It may just be you. Grinding. Stressing. Crying. Pushing. But in the end ~ you’ll have everything you could’ve ever dreamt for. 🌿 So don’t be discouraged by the amount of people who are further than you in their journey. Because everyone once was a beginner.

We only get today once. How special is that? It’s easy to look at one day as insignificant in the grand scheme of time ~ but this today, this moment, this minute, only will ever exist once. Treat today as special and meaningful as it is. Make a list of everything that happened today that you’re grateful for. Maybe it’s the music you listened to. Your body for enabling you to move. Your beating heart. Your vehicle. Or even the clothes on your back. We never know what tomorrow will bring ~ so for now, I’m grateful for today.

Looking for something tasty & filling to whip up for breakfast this week? Try out these freaking incredible Pumpkin Oats! 🥣🎃 INGREDIENTS: - 1/2 C Oats - 1 C Almond Milk - 1/8 C Pumpkin Purée - 1/4 TSP Cinnamon - 1/4 TSP Pumpkin Spice - 1 TSP Pure Maple Syrup - 1 TSP Melted Coconut Oil - Walnuts, Pumpkin Seeds, and Hemp Seeds for topping 🥣🎃 DIRECTIONS: 1. In a sauce pan, heat milk on med-high just until it starts to boil (watch out as milk tends to overflow FAST!) 2. Once boiling, add oats and turn down heat to medium 3. Cook for 5 minutes, stirring occasionally 4. Remove from heat and cover for 3 minutes 5. Add pumpkin, spices, maple syrup, & coconut oil 6. Stir and top with nuts and seeds 7. ENJOY 😘

Sundays are a day for reflection, intention setting, new mantras, and rest. 💫✨ Going into the new week ask yourself these three questions: 1) What actions did I take last week that made me feel proud of myself that I can incorporate into my days this week? 2) What actions did I take last week that didn’t align with the highest version of myself & how can I make sure I don’t slip into those actions again? 3) What NEW actions can I take this week that serve my higher purpose? 💫✨ Be sure to journal your answers as it typically helps to see your thoughts on paper so you can truly analyze the situation. 💫✨ I hope you have the best day! I love you ~ thank you for being here on Earth 🖤

As someone who struggles deeply with anxiety & depression ~ I constantly find myself living in the past & future. But as I am in the midst of cleansing my soul and working to heal old wounds ~ I am discovering how to live fully in the present. 🎁✨ Being present is the key to everything. THIS is the only moment you have to put in the work. RIGHT NOW. Not tomorrow. Not Monday. Not next month. By consistently putting in the work TODAY ~ you create a domino effect in your life. More workouts, more healthy foods, more books, more things that make our soul SING. 🎁✨ We don’t wait for tomorrow to create happiness ~ we take it NOW and every moment thereafter. What are YOU going to do RIGHT NOW to create a better life for yourself?

Who misses my workout videos!? I know I do! 🙋‍♀️ I haven’t released a new workout in... awhile. Life catches up to us sometimes and I chose not to be too hard on myself and gave myself space to grow. But I think the time has come for me to come out of my hiatus and get back to my grind! 🌟 Until then, let’s take it back to this super quick yet effective 10 MINUTE AB ROUTINE! All you need is your petty self to get through this workout. If you don’t have time to get in a full workout today ~ you definitely still have 10 minutes somewhere in your day for this one. Hop off social media and head to the link in my bio to get movin’. Have a great day everyone! 😅💙

What’s Happening Now?

Pumpkin Granola
How to Deal With Negativity
3 Ways to Get Your Motivation Back
No Bake Apple Cinnamon Protein Bars
Practicing Short Term Discipline for Long Term Pleasure

Stay up to date with me on Instagram!

Did you know that each day of the week is ruled by a different planet? By using this format we can schedule our days around what tasks are better to accomplish for each day. Even if you’re not into Astrology ~ having an outline to work around can make our lives easier in the end! 🌍✨ I challenge you this week to use this guide to plan out your days. Figure out what tasks need to get done and write them in your calendar for whatever category they fit in to! 🌍✨ We’re still working with Scorpio season until next Thursday which means the time for big transformation is still upon us. Continue to work with her energy so that you may reap all the possible rewards! By trying new things & allowing growth you are outwardly aligning yourself to our current season. I know I for one have been making MAJOR changes in my life. Some extremely painful and some incredibly beneficial ~ but all beautiful none the less. 🌍✨ So you’ll find me this week implicating new habits and welcoming the support from the Universe. The energy is ALWAYS there ~ but first we must learn how to utilize it.

I wrote a blog about the Benefits of a Social Media Cleanse a couple months ago ~ but since I was in the midst of my own social media cleanse, I never got around to sharing it with you! 📱🖥 If you’re a person in 2018, chances are you have some form of social media. Whether it be Facebook, Twitter, Instagram, Snapchat, or even the forgotten Myspace. Pretty much everyone I have come into contact with uses some type of SM platform. Which isn’t surprising as it was designed to be addictive. The likes, comments, followers… All of these things provide us with a digital high ~ or possibly a low if you are not getting the attention you’re searching for. 📱🖥 I’ve personally had a serious love-hate relationship with social media the past few years. While on one hand ~ I love it because it allows me to connect with like minded people from all over the world. Some of my best support systems are women I have never even met IRL! There is a whole community of loving, supportive, and authentic people on SM that make it worth spending some time scrolling. And I’ve curated my feeds to make me feel good every time I hop on which leaves me feeling motivated and inspired. It’s also a great platform for small businesses! Being able to get noticed and sell product without spending a grip of money on advertising has been life changing for some people. Plus it allows us to connect with our customers on a deeper level. 📱🖥 But on the other hand, SM can be detrimental not only to our physical health (because chances are we’re not running while we’re scrolling!), but our mental health as well. 📱🖥 Continue reading in the link in bio and find out the 5 benefits you will receive by taking your own social media break!!

Just completed my workout for the day using only resistance bands! 😅 Resistance bands are great for many reasons. They’re lightweight, compatible, and completely versatile! There’s almost no limit to what you can achieve using only resistance bands. You can throw your ‘no time’ excuse out the door because you can take bands ANYWHERE with you and get in a good workout wherever you are! If you’re new to using bands and don’t really know where to begin ~ I have the perfect guide for you! Head to the link in my bio to sign up to receive my FREE guide “6 Ways to Use Resistance bands” 🖤🏋️‍♀️ Have an amazing workout!!

It’s so easy to look at other people with different situations and compare yourself. You might think it’s not possible to get where you want to go because you can’t afford all the trainings that she/he did, or the money to eat out everyday and have the food look “insta worthy”, or the team of people making sure you look flawless, or all the cute matching clothes all the time.... At times ~ it can be disheartening. Almost to the point where you want to give up because you’ll never have the tools to be where they are. 🌿 But just know this ~ your situation and your income do not determine your outcome. I read this once somewhere (i don’t remember where so if you do lmk!) and it hit me like a ton of bricks. Because I too felt like I didn’t have what it took to be who I wanted to be. But I realized it wasn’t about the stuff or the places or the travel. It was about who I am and the message I’m trying to relay. If you have a dream and your situation doesn’t allow you to do everything you want just yet... Keep trying. Keep pushing, keep working, keep putting your message out there. Because the money will come eventually. You may not be able to take every workshop or training that you want RIGHT NOW, but if you just keep trying and saving little by little, then over the course of 10 years ~ you’ll be able to get it all in. That may sound like a long time, but what’s 10 years in comparison to a lifetime? Those 10 years will go by regardless if you work toward your dreams or not. So why not make them the best years of your life? Why not spend them doing what you LOVE? 🌿 && your hustle may not be heard for all of those 10 years. It may just be you. Grinding. Stressing. Crying. Pushing. But in the end ~ you’ll have everything you could’ve ever dreamt for. 🌿 So don’t be discouraged by the amount of people who are further than you in their journey. Because everyone once was a beginner.

We only get today once. How special is that? It’s easy to look at one day as insignificant in the grand scheme of time ~ but this today, this moment, this minute, only will ever exist once. Treat today as special and meaningful as it is. Make a list of everything that happened today that you’re grateful for. Maybe it’s the music you listened to. Your body for enabling you to move. Your beating heart. Your vehicle. Or even the clothes on your back. We never know what tomorrow will bring ~ so for now, I’m grateful for today.

Looking for something tasty & filling to whip up for breakfast this week? Try out these freaking incredible Pumpkin Oats! 🥣🎃 INGREDIENTS: - 1/2 C Oats - 1 C Almond Milk - 1/8 C Pumpkin Purée - 1/4 TSP Cinnamon - 1/4 TSP Pumpkin Spice - 1 TSP Pure Maple Syrup - 1 TSP Melted Coconut Oil - Walnuts, Pumpkin Seeds, and Hemp Seeds for topping 🥣🎃 DIRECTIONS: 1. In a sauce pan, heat milk on med-high just until it starts to boil (watch out as milk tends to overflow FAST!) 2. Once boiling, add oats and turn down heat to medium 3. Cook for 5 minutes, stirring occasionally 4. Remove from heat and cover for 3 minutes 5. Add pumpkin, spices, maple syrup, & coconut oil 6. Stir and top with nuts and seeds 7. ENJOY 😘

Sundays are a day for reflection, intention setting, new mantras, and rest. 💫✨ Going into the new week ask yourself these three questions: 1) What actions did I take last week that made me feel proud of myself that I can incorporate into my days this week? 2) What actions did I take last week that didn’t align with the highest version of myself & how can I make sure I don’t slip into those actions again? 3) What NEW actions can I take this week that serve my higher purpose? 💫✨ Be sure to journal your answers as it typically helps to see your thoughts on paper so you can truly analyze the situation. 💫✨ I hope you have the best day! I love you ~ thank you for being here on Earth 🖤

As someone who struggles deeply with anxiety & depression ~ I constantly find myself living in the past & future. But as I am in the midst of cleansing my soul and working to heal old wounds ~ I am discovering how to live fully in the present. 🎁✨ Being present is the key to everything. THIS is the only moment you have to put in the work. RIGHT NOW. Not tomorrow. Not Monday. Not next month. By consistently putting in the work TODAY ~ you create a domino effect in your life. More workouts, more healthy foods, more books, more things that make our soul SING. 🎁✨ We don’t wait for tomorrow to create happiness ~ we take it NOW and every moment thereafter. What are YOU going to do RIGHT NOW to create a better life for yourself?

Who misses my workout videos!? I know I do! 🙋‍♀️ I haven’t released a new workout in... awhile. Life catches up to us sometimes and I chose not to be too hard on myself and gave myself space to grow. But I think the time has come for me to come out of my hiatus and get back to my grind! 🌟 Until then, let’s take it back to this super quick yet effective 10 MINUTE AB ROUTINE! All you need is your petty self to get through this workout. If you don’t have time to get in a full workout today ~ you definitely still have 10 minutes somewhere in your day for this one. Hop off social media and head to the link in my bio to get movin’. Have a great day everyone! 😅💙

DISCLAIMER

Following and participating in any workouts, blog advice, or nutrition information is SOLELY at your discretion. I highly recommend checking with your physician before following any information or workouts I share. I am NOT a healthcare professional. Any advice or workouts I share are based directly on my personal experience.

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