3 Morning Practices for More Energy Through the Day

So excited to present my free guide to "3 Morning Practices for More ENERGY Through the Day." This is the "big project" I've been working on. If you are on your third cup of coffee by 11am, this is the guide for you. Make these easy shifts in your morning routine and you'll go from rushed to relaxed and exhausted to energized: https://lindsey-oconnor.leadpages.net/morningpractices/

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Coach Spotlight: Stephanie Madison Podgor, Fitness Coach and Total Inspiration

A few weeks ago, I had the pleasure of interviewing Stephanie Madison Podgor. She is a fellow teammate and Beachbody Coach and couldn't be more of an inspiration. I mean, seriously, her energy and enthusiasm crossed time zones and cyber space...I was in awe. I had been drawn to her unique, genuine and positive posts on Facebook, but it was her blog post that me realize I needed to interview her pronto. We chatted about what got her started with Beachbody, her journey as a coach and her "why." Which is always my favorite thing to learn about someone: What is their story? What is their why? 

Our interview lasted over 30 minutes, but I have put together a video that highlights all those points above. She also has some great advice to anyone wanting to get fit and healthy, but is finding a lot of excuses (legit or not) to avoid that positive change.

(**sidenote** Our WiFi/Internet connection was a little shaky, so there are times when the picture and voice do not match up. But...we're all adults here, we can handle it ;)

Enjoy watching!! She's an absolute delight.

You can follow Stephanie on Facebook here.

Healthy Treats for the Holidays (thank me later)

I have to admit, this post is a bit selfish.

I wanted to compile all the healthy, tasty, "holy shit I just found this on Pinterest" kind of treats in ONE place so that I, uh, I mean, we could all have these resources in one place. You know, make it easier for baking/creating/entertaining.

Here are some fabulous, crowd pleasing desserts that you can/should bring to your holiday parties or provide at a family gathering. And they are secretly healthy too. Win-win. (Almost wrote "wine" instead of "win." Good grief.)

1. Apple Cookies. I mean, how cute are these?!?

If you have an apple corer, I would suggest cutting out the core of the apple, so you can slice it into medallions easier. If not, slice it into medallions and then just cut out the center seeds and such. Top with you favorite kind of nut butter (look for ones that have the least ingredients as possible! Ie: no added sugars/cane syrup/hydrogenated oils/palm oil crap in it. Unnecessary. Nut butter should be (roasted) nuts and maybe a little salt. Period.), add some dark chocolate chips, coconut flakes, cranberries, cherries, goji berries, a little sea salt...basically anything that sounds good to you.


2. Chocolate bark
This is my absolute go-to when I need to bring food or dessert to a party. I also give fancy chocolate bark out as gifts sometimes. I buy 3-4 bars of dark chocolate, 72% or higher. Some of my favorites are Ghirardelli (72% or 85%) and the Belgian Dark Chocolate from Trader Joe's. Melt the chocolate, spread it over wax paper on a baking sheet and top with your favorite things. In the past, I've topped

chocolate with pistachios, dried cranberries or cherries, coconut, crushed peppermint stick, peanuts/almonds...the list goes on! Enjoy creating. Remember though, when it comes to toppings, the simpler combinations, the better. Cover 1/2 your chocolate in pistachios and cranberries and the other half in coconut and almonds. Here are some good "how to make chocolate bark" recipes: Aquí y aquí.

3. Cookies!!! Well, 48 Healthier Holiday Cookie Recipes, to be exact. Written by my website crush, Greatist.

4. Raw Brownies. Say what?! No, really. I've made these countless times, even for people who are suspicious of anything healthy and they are an absolute hit. They are a little more labor intensive, as they require either a food processor or Nutribullet/Vitamix kind of weaponry, but they are worth. every. ounce. of. effort. Raw cacao powder is sort of pricey. But again, worth it for this recipe. And you can use it in your green smoothies to give them a superfood boost! :)

5. Pumpkin bread. If you are a fan of pumpkin bread, especially the Trader Joe's pumpkin bread mix, these will knock your socks off! I love the package mix at TJ's, but this is even better. And it's Paleo, which means it's gluten-free and has no refined sugars. #winning

Hope these recipes provide some inspiration for any dessert-bringing you may have to do over the next few weeks!

Sending merry thoughts!

Trust Your Body: A different piece of healthy holiday advice

I am writing a different kind of "healthy holiday advice." Something that isn't in the mainstream "how to avoid gaining weight over the holidays." But I think it's equally as important to consider.

It's about trusting your body. It's about trusting it to know when it's hungry, when it's full and when it does and doesn't want to eat. Granted, this is a mindful and intuitive habit that comes with practice. But if we ever want to get to a place of trust and intuition when it comes to our bodies and eating, it's a good idea to start thinking about it now.

A lot of the advice we see plastered all over the place during the holidays is valid. It is, in many ways, needed and necessary. But it also feeds the belief that we don't trust our bodies enough to not gain weight over the holidays. This mainstream advice stems from the belief that our bodies don't know any better. Without tons of rules and mind control, it will go on a rampage at every holiday party and stuff itself silly.

That's not what our bodies want. Ever. Our bodies want ease, nourishment and equilibrium. As do our minds. But we allow our minds and bodies to be on two different teams, one against the other. If we don't control our bodies with our minds, we'll over-eat and gain weight.

But if we trust our bodies, its signals and cues, we most likely won't gain the 10-15 pounds of weight over the holidays. We'll naturally know when to eat and when to stop. We'll naturally know that we don't want any more rich, sugary foods or alcohol. Bring your minds and bodies back on the same team and go into those parties and holiday gatherings with complete trust that you, your mind and body, know what's best and the healthiest.

Respect and love yourself enough not to create a self-fulfilling prophecy of "Oh, I'm going to gain weight over the holidays. I'm going to eat so unhealthfully. I'm not going to be healthy." When we tell ourselves that, it usually becomes true. So trust your body, there's no need to over think. If you do eat a more than usual one day, we naturally eat a little less the next day because we aren't as hungry. Our bodies instinctively know how to balance out and create equilibrium once again.

Mindful and intuitive eating comes with practice. So begin practicing by holding this advice in the back of your mind when you enter the holidays. While you're creating that trusting relationship with your body, certainly, look toward the healthy eating and fitness advice going around. It's not a bad thing! I myself have proudly made "Your Guide to Healthier Holidays" and a "Christmas Day Action Plan." But it can subconsciously feed the modern belief that our bodies don't know what to do, so our minds have to take the lead and control, control, control around food. Consider that.

I made a video about the topic as well. It basically reiterates everything I said here....but in video format ;)

I wish you all love, peace and happiness during this time!! Sending my best <3

Get Your Guide to Healthy Holidays!

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Kick off December the right (and healthy) way! My weekend of creating free programs, watching Twilight and listening to Michale Bublé.

I hope everyone had a wonderful Thanksgiving and happy (almost) December! 

As a self-proclaimed Christmas whore, I get such joy out of Christmas trees, lights and decorations, the crisp "winter" air, listening to Christmas music (can I please sing the "White Christmas" duet with Michael Bublé?!?)...ahhh. Love it. 

Anyhoo, this past Thanksgiving weekend was awesome. I had the apartment to myself for 4 days and between seeing friends and running the occasional errands, I basically made it into a mini-vacation. Lots of Christmas music and wine, I watched the entire Twilight series, gave Pearl wayyy too much attention and didn't leave the apartment (or change out of my pajamas) until late afternoon some days...

But beyond my seemingly lazy weekend, I was productive AS HELL. Kicked it into high gear when it came to creating and starting some groups and programs that I'm really passionate about. Until now, they were just little ideas in my brain. But this weekend, I had the brain space, inspiration and general ballsiness to actually START them. And I. am. so. excited. Being proactive = one of the recipes for happiness. 

I wanted to give you a little more information about my groups! 

I have a Free 5-Day Clean Eating Group (more info under the "Clean Eats" tab) that I host the first week of every month. You receive a grocery list, meal plans and recipes for every day and support through a private Facebook group. I always add some bonus videos and nutrition information as well ;) Click here to learn more and sign up for my next one!

I also started a "21 Days of Gratitude" Group (more info and a FREE Gratitude Guide under the "21 Days of Gratitude" tab). I was inspired by Marie Forleo's TV episode about re-vamping your gratitude list...it got me thinking. I want to create a structured group where people I could put the spark back into their gratitude practice (or start one) and be uplifted by a positive community. Even if you journal all the time, you'll want to try out this new twist to your gratitude list. Any and all are welcome to join and there are more details on the group page. I'll also post some positive tasks or "happy hacks" every so often. You can do the challenge for the 21 days or, if you enjoy the group, you can stay as long as you want. 

I'm super excited about both these groups. The women in my 5-day clean eating group haven't even technically started and I can already tell it's going to be an awesome, supportive group. So much fun! If you have any questions about these groups or how they could be a positive addition to your life, you are welcome to email me at: theglowstickdiaries@gmail.com

Alright, it's time to head home, make dinner, food prep for the week and give my spoiled bird more attention. Ciao for now <3

5-Minute Kick-Ass Breakfast

I can't stress enough the importance of breakfast. It starts your day off right. You are fueled up and energized, not jittery from a cup of coffee on an empty stomach and it keeps you from grabbing sugary, junky snacks later on as a pick-me-up.

Have breakfast in the morning and thank me later ;) It also makes your coffee taste better >> (scientific fact.)

That all being said, I KNOW what it's like to not have enough time in the morning. I'm not a morning person and no matter how hard I try, I never seem to take a quick shower or get ready in time to make a big, sit-down breakfast.

So here are some of my favorite quick breakfasts ideas:

1. Green smoothie (recipe below!)
2. Oatmeal mixed with 1tbs peanut/almond butter and a piece of fruit
3. Plain, non-fat Greek yogurt with granola (look for whole grain granola with less than 10g of sugar per serving), mix with some berries as well
4. Sprouted whole grain toast with avocado, peanut, almond or sunflower seed butter and a piece of fruit.

Skip the bagel and cream cheese, pre-made yogurt parfaits and sugar laden cereals. It's not healthy....it's sugary, refined crap. No fuel, no energy, no nutrients. Just grossness.

Without further ado, enter my favorite smoothie recipe on the planet. Here it is. I am about ready to rock your world. Change your life. Knock your socks off.

5-Minute Kick-Ass Breakfast

Recipe: Green Chocolate Smoothie

In a blender, the night before:

1. 1 handful of spinach (Yes, spinach. You won't taste it though!)
2. 1 tsp chia or flax seeds (optional)
3. 1 tsp Maca powder (Superfood fuel, yeeehaw! Also optional)
4. 1-2 tbsp peanut/almond/sunflower seed butter
5. 1/2 a banana
6. 1 scoop Chocolate Shakeology

Place the blender in the fridge until morning...

In the morning: 

1. Pour 1-1.5 cups almond milk (unsweetened) in the blender
2. Add a splash of water, depending on how thick you like your smoothies
3. 2 ice cubes
4. A few shakes of cinnamon

Blend.
Pour in a cute mason jar (optional/somewhat necessary)
Enjoy.

BAM.

Not only are fueling up on 15 grams of protein, 40+ super foods, fruits and veggies in chocolate form,  but you did it all in, oh say, 5 minutes.

Happy breakfast eating!

Happy Everything

Start each day with a grateful heart and positive attitude! 

For me, my day began with PiYo kicking my ass, made a chocolate "green" smoothie, am off to work and then San Francisco bound for the next two days!! So many exciting things coming up...lots of opportunities that I can't wait to share :) 

Do it...out loud: Say 5 things that you are happy and grateful for! It works :) 

Your New Favorite Drink! (and it's not what you think...)

Aaaaaand drumroll please...your new favorite drink is....

Water. 

WATER. WATER. WATER. 

WATER. 

I cannot stress how important this is (or did the all-caps give it away?) Our bodies are made up of 65-70% water, so we, kinda, you know, need it to live. And the crazy thing is, almost 75% of Americans are chronically dehydrated. Yikes.

So how much should we really be drinking? A good rule of thumb is to drink half your body weight in ounces of water each day. For example, if you weigh 140 pounds, you should be drinking at least 70oz of water daily. And no, coffee/soda/milk/vitamin water/Red Bull/sugar shit does not count. Fresh, clear, plain ole water. Bonus: if you eat lots of (raw) veggies, water-filled fruits (think, watermelon) and green juices you are hydrating body even more. Huzzah!

Dehydration can lead to headaches, fatigue, drowsiness, increased cravings and even cause sluggish bowel movements. And when we feel hungry, a lot of the time we're actually thirsty! It's a good idea to drink a glass of water when you start feeling hungry...because more often than not, you're probably just thirsty.

Hydrating yourself with enough water will have a natural cleansing effect on your body, as it helps flush out toxins and keeps your bowels regular and flowing (which is super important when it comes to your health. We won't "go there" today, but much of your overall well-being is a direct reflection of your gut health.)

Drinking lots of water will also help reduce cravings. When you hydrate your body properly, you won't go as cray cray with those sugar/junk food/cheese/bread cravings. By drinking half your body weight in water, you will begin to feel more refreshed, awake and revived as well. Clients I've worked with have reported that their mid-morning and afternoon slumps became much less noticeable when they drank enough water (diet also plays a role in those "slumps," but again, another article for another time). Also...clearer, brighter, less wrinkled skin? Yep. Water. You'll have a more glowing complexion.

Put It Into Practice: 

1. Before you start sipping chugging your coffee and/or tea each morning, have a big glass of water. You don't have to stand at the sink and throw it back like you're having a beer drinking contest, but sip on it throughout the morning while you're getting ready or before you sit down to eat breakfast.

2. One of the easiest ways to ensure you are drinking enough water is to buy a reusable water bottle. Get a pretty one ;) Keep it by your side, on your desk, in your purse, take it with you on car rides, have it be your gym buddy...you get the picture. My reusable water bottle is 20oz...so I'm able to keep track of how much water I'm drinking by how many times I refill it. Pretty handy.

3. When you start to feel hungry, have a glass of water or take a few sips from your water bottle. Most of the time we feel hungry, we're actually just thirsty. That begin said, if you're still feeling hungry after you have your water, definitely eat!

4. Start small. Replace one caffeinated or "fake" drink with water each day. Instead of reaching for a third cup of coffee, a soda or Red Bull in the afternoon, etc., replace it with agua. Just give it a try :)
And here's a handy 7 Reasons to Drink More Water guide. Pin it, share it, love it, save it to your phone, print it out, hang it on your fridge, frame it (just kidding).