Thursday, July 31

BOOK REPORT 01 // The Compound Effect


I am so excited to start a new series here on the blog called "Book Report". I have a personal goal to read 30 PD books this year and I thought it would be fun to share my thoughts on each book once I'd finished and then GIVE A COPY AWAY to one of you beloved readers. Because readers are leaders! Am I right? What better book to start with than The Compound Effect by Darren Hardy. 

Mr. Hardy was the keynote speaker at Beachbody's Coach Summit this last summer and it was so incredibly inspiring to get to hear and see him live talking about these principles. He is brilliant and dynamic and made me cry and I respect his wisdom so much. I'm not the only one though! This summer Beachbody GIFTED a copy of his book to every single coach who hit Success Club (a monthly achievement you can earn as a coach just by helping other people to get started on the road to healthier habits) a copy of the book. So in the spirit of Darren Hardy love, I figured this was the perfect book to start with. Let's dive in!

BOOK: The Compound Effect by Darren Hardy
CORE IDEAS: This book is about success and how to achieve it. The core principle is that lots of little habitual right steps consistently over time will bring about more success than a few big steps in a short period of time. Hard work, habit, belief, consistency, momentum... these are the keys to success via the compound effect
WHO SHOULD READ IT: Anyone who is chasing down goals, anyone stuck in a rut, anyone who is self employed, anyone who wants to be successful at their dreams, anyone who is not sure why they are working so hard and not seeing results. 

FAVORITE QUOTES FROM THE BOOK:
"If you were given a choice between taking $3 million in cash this very instant and a single penny that doubles in value every day for 31 days, which would you choose? Let's say you take the cash and your friend goes the penny route. On Day Five your friend has sixteen cents. You however have $3 million. On Day 10, it's $5.12 versus your big bucks. After 20 full days with only 11 days left, Penny Lance has only $5243. How is she feeling about herself at this point? For all her sacrifice and positive behavior she has barely more than $5,000. You however have $3 million. Then the invisible magic of the Compound Effect starts to become visible. The same small mathematical growth improvement each day makes the compounded penny worth $10,737, 418.24 on Day Thirty-one. more than three times your $3 million. In this example we see why consistency over time is so important."

"It doesn't matter how smart you are or aren't, you need to make up in hard work what you lack in experience, skill, intelligence, or innate ability. If your competitor is smarter, more talented, or experienced, you jut need to work three or four times as hard. You can still beat them."

"Losing is a habit. So is winning."

"Your choices are only meaningful when you connect them to your desires and dreams."

"When you start thinking about slacking off on your routines and rhythms, consider the massive cost of inconsistency. Consistency is the key to achieving massive momentum."

"We become the combined average of the five people we hang around the most."

"If you are a runner, you know the experience. You get to the goal you set for yourself that day, and you're feeling the burn, you're at your wall, but you go a little farther, a little longer. This 'little longer' is really a massive expansion of your limits. You have multiplied the results of that single run."


So here's the deal, pin the top image for a chance to win! Or you can share this blog post on Facebook (make sure to tag me so I see you! @beckarobinson or @bettertogetherfitnessproject) At the end of the weekend I'll collect all the names who shared and pick one to win! Check back in on Monday to see if you won and claim your prize!!! (Notebook and pen not included.) And you know, if you want to add me as your free coach, that won't hurt either. I'll give you an extra entry into the drawing! 

Wednesday, July 30

5 MINUTES WITH | LINDSAY STAY

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If Lindsay Stays crazy gorgeous curls don't instantly charm you, surely her southern accent will! As soon as you hear Lindsay Stay's voice you instantly feel at ease. Because that's the kind of person she is. She makes everyone around her feel like they are the star of the show. She's energetic and has a laugh that makes you want to laugh too. If you're around Lindsay Stay, you feel good.  

If there's one thing I have learned from Lindsay Stay it is that the only thing that defines you are the choices you make right now. It doesn't matter where you came from. Or what you did before. You can chart a new direction starting now. And you can be whoever and whatever you want to be! Lindsay Stay's story of success is a beautiful one. When you listen to her tell her story it grabs you by the heart because it's so... human. She came from humble roots. And due to some struggles in her childhood, she became addicted to alcohol in her early teens. She was in trouble with the law on and off as a teenager to the point where she worried that she'd never be able to get a job and make something of herself. Shortly after she got married, she found out that she was pregnant with her son. She was a waitress at the time. But she knew deep down inside that she was meant for more. That she had a purpose. She made a decision to build a coaching business WHILE PREGNANT because she wanted to break the cycle that caused her so much stress in her own childhood. She wanted a better life for her family and to be able to be present with her son. Since then, she has become an Elite coach always ranked at the top of the company but more than that, she has been able to bring her husband home from his job, retire her mom, and build a life bigger than she ever dreamed. The beautiful thing about Lindsay's story though is the struggle. So many of us out there are stuck in destructive cycles. Somewhere deep down we know we are meant for more. And Lindsay is a shining example of what can happen when we decide "Not one more day!" of our old life and habits and choose to build something of substance! 

I am blessed to get to be in a leadership group with her, to glean as much wisdom as I can from her and her story. (Okay, and maybe some hair tips too. Come on, look at those curls!) I asked if she would participate in my little interview series to give everyone a quick peek into her world and she sweetly agreed! 

I especially love how real Lindsay is. And I love that they have a hookah! My husband would die of happiness if we had a hookah in our house! Those three little nuggets of wisdom at the end are gold! "Get over your past. Say "oh well" as often as possible. And KEEP PRESSING FORWARD!" (Click to tweet that!) They really communicate her never-give-up style. I'm so excited that she is spending 5 minutes with us today! Thank you so much Lindsay!  

Want more of Lindsay? Of course you do! Pick a channel: Facebook | YouTube

Want more minutes with inspiring people? Click here to see past interviews

Tuesday, July 29

The Smart Girl's Guide To Vitamins

Vitamins, Probiotics, and Omegas... oh my! It's overwhelming standing in the supplements aisle of the health food store, isn't it? But let's not make excuses. As a GIRLBOSS you need to be informed. A smart girl doesn't wait for someone to hand her a fistful of vitamins and tell her, "take these". A smart girl does her own research and then finds a better way. One that works for her schedule, her tastes, and her life!

Today I'm breaking it down for you. The vitamins you need to be taking each day, what they do, and why you need them. Then I'm going to tell you about how I get all my vitamins in each day in a simple way! Because I know you're busy like me. And ain't nobody got time for chocking down 15 pills every morning! Let's dive in...

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Let's start with the basics. I'm going to call them the LUCKY 13. These are the 13 vitamins considered essential for proper body function. These are nutrients that helps your body carry out the everyday processes necessary for LIFE! They help your cells make energy and support your muscles and bones. Sounds important right? Yeah, it is...

THE LUCKY 13
Vitamin A (supports vision, your immune system, and your cells)
Vitamin C (supports your immune system, among other things)
Vitamin D (helps your bones absorb calcium and phosphorus)
Vitamin E (destroys free radicals, helps prevent against heart disease)
Vitamin K (helps keep you from bleeding too much)
Vitamins B1, B2, B3, B6 and B12 (everything from healthy skin to memory, these are powerful!)
Biotin (Biotin works miracles for your hair and nails)
Pantothenic Acid (energy production and fat metabolism)
Folic Acid (helps the body produce new cells like red blood cells, reduces birth defects)

What about minerals? We know those are important too? Here's a few that you should be including in your daily intake...

IMPORTANT MINERALS
Calcium (supports your bones and vitamin absorbtion)
Chromium (important for metabolism and synthesis of cholesterol, fats, and proteins)
Copper (supports your connective tissue health, hair and eyes, brain stimulation)
Iodine (supports proper thyroid function)
Iron (carries oxygen to your blood cells)
Magnesium (detoxifies, regulates temperature, increases energy, can soothe nerves)
Manganese (supports healthy bone structure)
Zinc (immune boosting)
Phosphorous (hormone balance, digestion, energy)
Molybdenum (detoxifies)

That all sounds great right? Right! Healthy and happy bodies here we come. But we aren't done yet! Did you know that the state of your "gut" (aka intestines) can affect all kinds of systems in your body? Including your immune system?! Makes sense then that we should be keeping our digestive tract in tip top shape. We can do that by taking Probiotics. I know you've heard about them but what you might not know is that probiotics that are no encapsulated against stomach acid are destroyed when they hit your belly before they can even get into your intestines. We need those little bugs to stay alive and make it through so how do we do that?

NATURALLY ENCAPSULATED PROBIOTICS
There is one type of probiotic that is naturally encapsulated and can withstand the intense acid in our stomachs. It's called Bacillus Coagulans. You don't have to be able to pronounce it. But you do need to get it into your gut! ;)

GET YOUR GREENS
Don't forget your greens! Phytonutrients like Chlorella, spiraling, spinach, and wheatgrass help keep your body alkaline, support your immune system, and help detoxify your system.

For the busy and frazzled GIRLBOSS, Adaptagens are a must-have! You may not be super familiar with these bad boys but they are a GAME-CHANGER! These little babies support your immune system when it's under stress. They also help your body deal with environmental stress (read: your crabby boss, the fact that you only ate coffee till 3pm, how you never get more than 6 hours of sleep, etc). They increase cognitive function and help promote a sense of calm. Sounds great right? Here's a few good ones...

ADAPTAGENS
Maca Root (supports libido, energy, hormone regulation)
Reishi mushrooms (supports the liver, fights aging)
Astralagus (Anti-viral, helps allergies, supports immune system)
Ashwagandha (Super anti-oxidant, fights free radicals)
Gingko leaf (Supports mental health)

This is a great start. But if you're a girl who is ready to take control of her health you're not done. Our bodies need antioxidant rich foods like Acai berry, pomegranate, camu-camu, goji berries and more! You can pick these up at the health food store and add them to your smoothies or oatmeal. Or... you can take them all at once with all your vitamins, minerals, adaptagens, and probiotics like I do!

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Still with me GIRLBOSSES? Great! I'm so proud. But I expected no less. You are go-getters. You are  constantly learning and trying to be the best version of yourself that you can be. You want to give your body every advantage you can so that you have the energy and gung-ho to go out there every day and CRUSH IT! I get it, I'm a GIRLBOSS too. And because I don't want to spend hundreds of dollars on dozens of supplements and have to choke them all down every morning, I get everything listed above in this blog post in a once a day supplement called Shakeology. I make a smoothie with some almond milk or fruit juice, a packet of Shakeology and some ice and I'm done! It tastes like a milkshake, it nourishes like a handful of supplement pills. Actually, it nourishes BETTER than the pills because Shakeology's vitamins and minerals and good stuff is all in WHOLE FOOD form. The fruits and veggies and super foods are all carefully dried at temperatures that won't destroy the enzymes and then turned into a powder. They add some protein in it and a little stevia to keep things sweet and in less time than it takes me to reheat my coffee (for the 4th time! Why can I never drink a cup before it goes cold?!) My smoothie is made and my body is rejoicing as I bathe my insides in healthy goodness.

So that's how I make it happen everyday. I'm happy to hook you up with Shakeology if you want to give it a try too! Just visit my shop and take a look. And even if Shakeology isn't something you want to try, I hope this helps you get a better idea of what your body needs each day to run at optimal levels! Stay healthy babes! xo. 

Monday, July 28

DIG or DITCH | The Overall Trend



So what do you think of overalls being BACK? I'm not gonna lie, I'm kinda into it. In theory... I haven't actually gone and tried any on. They might look ridiculous on me. I'm not bow legged like most the girls sporting these on Pinterest. ;) And I'm almost comically short. So who knows! But I'm digging the fitted skinny jeans look though and I'm also totally into the slouchy 90's grunge style that I think is probably the most comfortable outfit ever for summer. Maybe I'll go try some on. What do you think?

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So what do you think? Do you have some? Would you wear them?... Dig or Ditch? 

Sunday, July 27

5 Snacks You Can Eat on the 3 Day Refresh

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Have you tried the 3 Day Refresh yet? It's Beachbody's answer to things like the Master Cleanse or Juice Fasts. Why? Because liquid only fasts are really hard and they don't give your body the nutrition it really needs. So you end up feeling groggy and miserable and usually end up ordering a pizza out of desperation and spite the day after you finish it. (No? Is that only me?)

I tried the 3 Day Refresh when I got back from my vacation in Vegas and I LOVED it! I lost about 4 pounds in the three days, got rid of all my travel bloat, felt more clear-headed and energized, and more than anything it helped jumpstart my healthy habits again and get my brain and body back in the right mode for healthy living. You can read my 3 Day Refresh Review here if you're interested!

I know that things like this can be daunting and when you get your kit in the mail you may be flipping through the manual that comes with it looking at the lists of Refresh-approved foods and wondering how are you going to make this work? Well fear not. I went through the booklet's lists of approved foods and came up with 5 tasty, filling, and not-at-all-weird-or-healthfood-ish snacks you can have on the 3 Day Refresh!

1. 1/2 Medium Apple sprinkled with Cinnamon
2. Cilantro and Lime Seasoned Cauliflower Rice
3. 4-5 Baby Carrots with 2 Tbs. Hummus
4. Melon Skewers made with a total of 1 cup of Watermelon, Honeydew, and Cantelope Melons.
5. Frozen Banana Bites made with 1/2 Banana and 1.5 Tbs. Almond Butter

Try them and let me know what you think! If you try the 3 Day Refresh, come and leave me a comment on my community page and let me know your results!

(You can also get the 3 Day Refresh with a whole month of Shakeology by clicking here. That way when your REFRESH is done you are still supporting your body, getting healthier, and potentially losing more weight!)
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