3 Anxiety Lowering Tips for Your Day

The Lord is my rock, my fortress and my deliverer;
    my God is my rock, in whom I take refuge,
    my shield and the horn of my salvation, my stronghold. ~ Psalm 18:2

Within the last several days I have found myself in multiple conversations on the topic of mental health. It seems to be an increasingly hot topic, and given how 2020 has gone, I suppose there is no shocker in it’s popularity! I have personally suffered from social anxieties in the past; so, from this perspective, I can relate to the genuine unrest that can occur within our minds, especially during particular seasons of life. Perhaps it’s a pandemic like COVID-19, an accident, divorce, death, triggered fears like abandonment or personal insecurities … the list is long leading to each of our experiences within the scope of anxiety, or at the very least – potentially how we deal with the enormous amounts of stress that happen along life’s way.

Here are my 3 tips for reducing anxiety:

(Because I am a Christian, I see life through this lens; so with that, my content here is based from that worldview.)

1. Read Scripture Morning & Night

My husband has a goal to open his Bible each morning before he puts on his shoes! Reading the Bible does not have to be lengthy or difficult. It just has to be our priority, and all we have to do is open it. In my personal life, I have yet to open my copy of God’s Word and feel LESS peaceful afterward… I always feel more centered. I have more direction. More peace. The Bible is often called the “Living Word” and true to this description, every single time I open it, I “discover” something as though it was new material being revealed to me at the very moment I need it. Reading, even briefly, helps calm my spirit and reduces my level of stress and helps the unrest in my mind. It’s a wise way to start the day!

This book of the law shall not depart from your mouth, but you shall meditate on it day and night, so that you may be careful to do according to all that is written in it; for then you will make your way prosperous, and then you will have success.

Joshua 1:8

2. Talk with God

So, it’s taken me a lot of years to realize God, as the Holy Spirit, is with us & never leaves us. I love how the pastor of the Marriage Today ministry, Jimmy Evans, simplifies this communication with our Heavenly Father. He says this, “You talk to God, or pray, about what you’re stressed about. There’s your prayer list!” How true! The conversation I have with God through prayer helps me to “get out” what’s on my heart… to get out all the stuff that’s stressing me and causing me anxiety. For me, short chats toward God is how I approach my daily moments. Sure, sometimes I’m bowed, eyes closed, but with our fast paced world, more often I’m speaking right out loud driving down the street or even while doing laundry! In my present season, I pray a great deal in our garage… as I hug my girls each morning I pray as they drive away to school each day. When I take the time to have this talk with God, my stresses and anxious thoughts are much lighter and even relieved when I’m done.

 …casting all your anxiety on Him, because He cares for you.

1 Peter 5:7

3. Get Moving

There’s plenty of scientific evidence in favor of exercising to reduce stress. Personally, my day typically starts in the order of 1-2-3 here! I READ, TALK, & then MOVE! When I skip the active part of my day, stresses seem to pile up on me more quickly. I feel more anxious, more irritable. Perhaps a good sweat not only releases the toxins from our physical bodies, but helps to clear out the unhealthy thoughts in our minds too! Regular exercise will start my day better every single time… even when it’s hard to get up and do it! I’m thankful for the ability to exercise at home too. (This has definitely worked out well in 2020 with quarantine and social distancing!) I can honestly say that I’m in my best shape since college all because of Beachbody on Demand exercise streaming at home! If exercising at home sounds like your jam – I’m here to help! I work as an online fitness & nutrition coach. Regardless of how you choose to move, just get moving! It is proven to lower your stress and reduce anxieties in your day!

Or do you not know that your body is a temple of the Holy Spirit who is in you, whom you have from God, and that you are not your own? For you have been bought with a price: therefore glorify God in your body.

1 Corinthians 6:19-20
https://share.coach.teambeachbody.com/?lang=en-US&postId=1133011&coachId=2270245

I’m here for you!

Like I mentioned, I too have dealt with seasons of mental unrest. It’s not a fun experience. I am not a counselor; however, I can share with you my journey of learning to find more peace, wellness, and a healthier life no matter the circumstances! Feel free to contact me 🙂

God Bless you in your journey-

~ Domestic Chick

3 Reasons to Cancel Your Gym Membership

As COVID-19 shut down our world just as the flowers were starting to bloom in the Spring of 2020, immediately friends were loosing their ability to workout “as usual”. Gyms closed down overnight, it seemed. Then, as we fast forward to the fall of 2020, yes, gyms opened back up again; however, many require masks & rigorous cleaning standards that limited members allowed inside & the availability of equipment! No argument that within this elusive virus floats of cloud of serious precautions; but, due to fears & inconveniences, many have made the choice not to return. I am here to offer help and a viable solution to this chaos on the fitness front as I have YOUR family’s (& mine) overall health & wellness in mind!

Let’s be honest, shall we? Many of us struggle with the priority of exercise regardless of COVID. If you fall into this saturated category, have no guilt! YOU ARE NOT ALONE! You are among many friends who struggle finding how to fit in the daily workout! Perhaps you’re like those of us who have a schedule that varies from day to day… again such a common situation! Shift work, retail professionals, medical personnel… all on the list of individuals challenged to nail down the “perfect” time to exercise due to an ever-changing daily routine!

3 REASONS YOU SHOULD DITCH YOUR GYM:

1. It will save YOU time!

Flexibility is key for me! Friends, I’m a homeschool mom, I’m a wife, and I work from home! Like all of you, my schedule is full, and having the ability to workout when it’s best for me makes life so much easier! I love it that I can still enjoy a “class”, but when I attend is up to ME – so I won’t ever be late & miss 1/2 of it! LOL 🙂 I save time by completely eliminating drive time to a gym and there’s no need to “get ready” … all I have to do is walk into my living-room, bedroom, backyard, or, when I’m traveling, stay right in the hotel room and PUSH PLAY! It’s that simple & saves me time… I love that!

THE solution = the “Netflix” app of Exercise ➙ BOD!

It’s a simple app called, BOD – Beachbody on Demand. It offers 1,000’s of workouts, all from your device. . . for less than $10/month for the whole family!

“I use it daily! It has revolutionize my fitness routine!” ~ Jennifer McMahan

2. It will save YOU money… a LOT of money!

I personally gave up the gym membership a decade ago! LOL 🎉 With that being said, I’m in the best shape of my life… I just turned 47 too. And all my workouts are #nogymneeded! Private club memberships vary widely; however, it is difficult to find a membership that doesn’t set you back at least $25-75 per month depending on the level of gym you choose & the number of individuals on your membership contract! With BOD, it comes to less than $10 per month! So, cancel that membership & bring your gym AND YOUR MONEY home!

3. It will keep YOU the healthiest! (fitness + nutrition)

I’m a wellness professional by education with certifications and experience in the field. So, discovering the top-notch programs led by elite trainers sealed the deal for me in letting the old gym go! I am so encouraged that every program is led by elite trainers who know what they’re doing. Every program has high-quality calendars to track your progress. Every program is well researched and balanced to offer both challenging and modified movements!

BONUS: along with the fitness side, there is also the Beachbody Nutrition component with two professionally designed nutrition programs (2BMindset & The Ultimate Portion Fix) to get your eating on point too! Gyms don’t do this! And it’s proven that Fitness + Nutrition is the only way to achieve real results. Beachbody has it all ⬅︎ Check out this video link!

Of course, the fact remains – the virus is still lurking. In addition to the risks of going to the gym & catching COVID/the flu/ Strep from all the heavy breathing and sharing of equipment, there is a BETTER CHOICE… and it’s a MASK-FREE option too!

The Total Solution = Fitness (BOD) + Nutrition + Support*

*If you sign up with me, I will be YOUR personal coach! I am here to get you started on a program that fits your needs! I am here to answer questions online & to help you achieve your wellness goals! Ultimately I want to help you achieve the best YOU ever!

That’s my job & I love helping people find success! 🙂

Ready to get started? Email me here ⬅︎

Join the thousands of others who use BOD – to save $ – to save time – to get healthy!

Your future self says, “Thank you!” 🙂


~Domestic Chick

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Best Ever Leg Toners at Home

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Friends, if you’re like me and workout at home, this post is for YOU!

These easy moves are the best exercises to tone both the FRONT and BACK of your legs. In the video below, I’m using a padded bench, but an ottoman or sturdy chair will also do the trick!

My ankle weights are 5 pounds each. The ones pictured here are adjustable, letting you start light and increase as you go!

This is the exact bench I use to do these moves! Really comfortable & also long enough to give me good support!

The goal is to isolate the 4 combined leg muscles – on the front (those above our knee) called the quadriceps. It’s not important to rush this move. It’s all about slowly controlling the contraction as you extend your foot up. And, tighten your core muscles to give extra stability. When your leg is horizontal, pause briefly, and then relax it back down.

Weighted leg extensions – do 15 on each leg, then switch. Repeat each side 3 times.

Weighted leg extensions – do 15 on each leg, then switch. Repeat each side 3 times.

On the back, above the knee is our hamstring, which runs all the way into the glute (booty) muscle. Focus on squeezing your butt as you bring your heels back. Again, tighten that core for extra stability. No need to rush this move, either! Take it slowly and feel the back of your legs and booty muscles squeezing tightly.

Weighted hamstring curls – do 15 curls. Rest, and do it again 2 more times.

Weighted hamstring curls – do 15 curls. Rest, and do it again 2 more times.

On days that I do these exercises, I definitely start with a good bout of cardio. We have thunder snow here today (super cool), so… I went for some time on the treadmill to warm up. 👌🏽 🏃🏽‍♀️ Quality cardio before your legwork is super important because your leg muscles are some of the largest muscles in your body and they need warming up before strength training! Especially those hamstrings (on the back)! They have a tendency to be tight, so loosen them up with some cardio & stretching before the exercises I have recommended here. 👍🏽

Give these exercise a try! I’d love to hear what you think…

~ Domestic Chick