Iron Belle Fitness

It’s nice to have something relaxing to look forward to at the end of a long day! It may not come until after help with homework, dinner, and laundry, but when you can, jazz up your next bath with this DIY bath bomb recipe:

Ingredients
-1 cup baking soda
-½ cup citric acid
-½ cup of sea or Epsom salt
-¾ cup cornstarch
-2 tablespoons of oil (olive, coconut, almond)
-2 teaspoons of witch hazel
-1 teaspoon of vanilla extract
-30-40 drops of your favorite essential oil (optional)

Instructions
-Combine dry ingredients (baking soda through cornstarch) in a large bowl and mix until combined.
-In a separate bowl, combine the oil, witch hazel and vanilla extract and stir well. Add essential oils if using.
-Add the liquid ingredients to the dry ingredients a few drops at a time. Mix well with your hands.
-The mixture should hold together when squeezed without crumbling. You may need to add slightly more witch hazel if it hasn’t achieved this consistency yet.
-Quickly push the mixture into molds or greased muffin tins. Press in firmly and leave at least 24 hours, or until hardened.
-When dry, remove from molds and store in an airtight container. Use within two weeks.

Let's connect.

Meal planning is a great way to ensure that you eat healthily, and get this: it doesn’t have to be hard! That’s right, despite how overwhelmed many of us become when we think of planning meals for an entire week, meal planning can save you time and money.

Without being prepared, it is easy to end up eating something on the go, like pastries, fast food, or prepared meals. The problem with most grab-and-go options is that they are not the most healthy, plus we end up spending a lot of extra money.

The trick to successful meal planning is to be prepared. Follow these steps to get started:

Pick a Day
Choose a day that works best for you where you will have a good couple hours to plan, prep, and prepare your food. Weekends work best for a lot of people, but you can also choose to break up the work, like planning on Friday, grocery shopping on Saturday, and cooking on Sunday.

Prepare
Get your food containers ready for each day, and clear out space in the refrigerator for your week of meals (or however long you need to prep for).

Create a Plan/Shop
Meal planning is about prepping food in bulk to eat throughout the week, so you will want to choose foods that will hold up over a few days. Stews are a popular choice, but you can also prepare lots of different items, like a veggie, protein, and starch. Tip: store the starch, like rice or quinoa, separately so that it doesn’t get soggy.

Get to Work
Time to get going! Because you are prepared, prep should be easy.

Let's connect.

Did you know that store bought salad dressings are often packed with saturated fats, sugars, and even preservatives?

It’s true. Making your own salad dressing is a simple way to maximize the health benefits of your salad and reduce your consumption of added sugars.

Here is a great balsamic recipe to give a try:
-3 tablespoons balsamic vinegar
-1 tablespoon Dijon mustard
-1 garlic clove, minced
-1/2 cup olive oil
-Salt and freshly ground pepper to taste

To prepare:
In a small bowl, combine the vinegar, mustard, and garlic. Add the oil slowly in a steady stream, whisking constantly. Season with salt and pepper.

Enjoy, knowing exactly what you are putting into your body!

Let's connect.

We all know the importance of protecting our skin from sun damage and sunburns when spending time out in the sun but with so many options out there for protection these days, finding the one that is right for you can be a bit of a challenge (but it doesn’t have to be!).

Here are some options, including tips for how they best serve your sun protection needs:

Spray
Spray sunscreens are a great option for quick application because the spray covers skin more quickly. This is a go-to for parents trying to catch a kid for long enough to give them a good coating of sunscreen. But be sure to use a generous amount, and recoat often.

Lotion
This is the most commonly applied product and should be applied evenly over the body, rubbed in well, and reapplied often.

Built-in
Many sunscreens are built into daily-wear moisturizers, lipsticks, and other makeup products. These are good for light sun exposure, or for added daily protection, but may not be enough if you’re spending a lot of time outdoors.

Mineral
These sunscreens are great for those with allergies or sensitive skin because they sit on top of the skin rather than absorbing into the skin.

Sweat/Water Resistant
These sunscreens are great for water sports or exercise in hot conditions, but remember to reapply after getting out of the water.

Stick
Stick sunscreens are great for spot treatments like to the ears or nose.

Be prepared for your next sun adventure with the right protection!

Let's connect.

Knowing the difference between a serving size and portion size is important for the health conscious, but the reality is, most people don’t know the difference.

Do you?

The sad truth is that many people eat a considerable amount more than is necessary to get their daily nutrients and calories. One of the main culprits for overeating is portion size.

Serving size refers to the suggested serving on a food manufacturer’s label, and a portion size refers to the amount of food we choose to eat. Often we ignore the suggested serving size on a product and wind up eating double or triple the amount for a variety of reasons, whether we think that’s what the portion should be, or we’re eating out of boredom, sadness, etc.

But to maintain optimal health, it is important to be more mindful of portion control, and one way to do that is to consider eating closer to the determined serving size.

Here are some portion recommendations for a few common foods:

-1 slice of bread
-½ cup rice or pasta (cooked)
-1 small piece of fruit
-¾ cup fruit juice
-1 cup milk or yogurt
-2 oz. cheese
-2-3 oz. meat, poultry, or fish (this is about the size of a deck of cards)

Does any of this surprise you? Share below what your experience has been being mindful of portion sizes.

Let's connect.

Ever leave the (home) office with tight shoulders, aching wrists, or tired eyes?

Of course, most of us have, and often we associate those pains and discomforts with the demand of the job or the stress in our lives, but what you are feeling could be related to how you sit or stand at your desk!

That’s right, your positioning has a lot to do with how you feel, and how well you perform.

Here is what you should feel and look like at your desk:

-The weight of your arms is supported so that you are not using your neck and shoulders to hold them in position to type.
-The weight of your head should be directly above the neck, not craned forward or backward.
-Your chair is as close to your work as possible to avoid leaning and reaching.
-Your computer monitor is placed directly in front of you with the top no higher than eye level, and the keyboard is directly in front of the monitor.
-Your keyboard and mouse are close enough to prevent excessive reaching.
-Your monitor is at least an arm’s length away to avoid eye strain.
-Your feet are planted on the floor, not dangling when you are seated.

Any changes you need to make?

Let's connect.

Did you know that over 60% of the human body is made up of water? That is a shocking percentage considering that many people still tend to choose sodas, and other sugar-laden drinks to stay hydrated.

To properly hydrate our bodies, it is essential that we get adequate amounts of water into our systems on a daily basis.

Here are some tips for incorporating water into your routine, especially if you struggle with liking water enough to drink it!

Add Flavor
Adding lemon, lime, mint, fresh berries, or cucumber slices to water is a good way to switch it up so that you can be sure to get the ounces in!

Bathroom Break
Make a game of it, and have a glass of water whenever you take a bathroom break.

Drink Before You Eat
Having a glass of water between every meal helps with hydration, and can help to better signal fullness.

Use an App
Use a water tracking app to keep track of how many glasses you drink.

Eat Water-Rich Foods
Add water-packed foods to your diet, such as cucumber, celery, watermelon, and zucchini.

Let's connect.

You heard that right. A hairbrush is a pretty common household item, but what about a body brush?

Well after you read this, you might go out and get one!

With the skin being the body’s largest organ, it’s no wonder it has a big job to do. Outside of protecting our internal organs, regulating our temperature, and sensing pain, the body also serves as a conduit for absorbing and releasing environmental nutrients and hazards. This is where body brushing can help. By dry brushing the body, you can help stimulate the lymphatic system to expedite the excretion of toxins that can otherwise build up in the body.

Pretty amazing, right?

To try this yourself, you’ll need a brush with natural bristles, and before you get into the bath or shower each morning, dry brush your entire body starting at your feet and brushing each area with 10 smooth strokes up toward the center of the body. You can also try moving the brush in smooth, circular motions.

If the brushing hurts in any way, you are applying too much pressure. It should feel invigorating and leave your body soft and glowing. Remember to moisturize afterward, as you’re also exfoliating the skin!

Enjoy!

Let's connect.

It’s human nature to feel down and out every once in a while, and getting through those tough times are usually easier with a little help and support from a loved one.

If you’re determined to feel better about yourself and get back on track toward a brighter and more exciting future, ask a friend to join you on the ride.

Throughout my newsletter, I’ll be sharing exercises and advice for how to tap into your mind and rewire it in a way that actually benefits you - invite someone to go on this journey with you!

Learn more and get on the list at https://ironbelle.iinhealthcoaching.co/LCN0001

If you’ve been feeling stuck in a rut, use this opportunity to recharge and boost your motivation so that you can get back to living a life you feel EXCITED about.

Sign up now: https://ironbelle.iinhealthcoaching.co/LCN0001

We’re all guilty of occasionally talking down to ourselves. After all, we are our own worst critic! But when that negative talk becomes constant and overbearing, it can lead to trouble.

Learn some tactics for creating a more positive narrative about yourself and the life you live. Sign up for my SucessFULL Life Newsletter at https://ironbelle.iinhealthcoaching.co/LCN0001

It’s easy to fall into habits of self-doubt, but it doesn’t have to be that way! By signing up for my newsletter, you’ll get exercises to help you feel great and boost your feelings of self-worth so that you can rise to your full potential once and for all!

Check it out here: https://ironbelle.iinhealthcoaching.co/LCN0001