Learning to Love Your Body

Disclosure: I got this product as part of an advertorial.

Greetings my Sugar Free Sweet Tarts! 

I hope you are doing well. There is only a few more days in our Sugar Free Challenge, stay strong my beautiful friends....stay strong. 

The whole purpose of these little challenges is to make a effort to make our bodies healthier, happier, and stronger. We don't do these things to punish ourselves, but to challenge ourselves to be the best "SELF" we can be. 

One of the studios I work at, Sweat, Cycle, & Soul,  has unveiled it's  Love Every Part Project. It is a project designed to help women learn to love the skin they are in. Here is what the studio has to say...

Today, our owner Kelli launched her Love Every Part project. Check out this beautiful depiction of what it means to #loveeverypart. 

"After years of struggling with poor self esteem, I learned through healing that loving myself meant loving every single part of me. As soon as I look in the mirror with judgement at one body part, it turns in to a downward spiral of picking apart my entire self."

"So while this project is so personal to me, I believe that it is so universal among all women."

Love Every Part: 12 women who shared their stories, 2 photographers who captured their beauty, all which created one bold image. The #loveeverypart project is for every woman who has ever compared herself to someone else, who has looked in the mirror with judgment upon parts of her body or wished her body to be something other than what it already healthfully was.
Loving yourself means loving every single part of you. Together, lets ditch comparisons and recognize that we are an authentic individual who deserves her own love.
Fall in love with your body, celebrate #everypart of you!

I have to admit, I was very touched. 

So I've done a little self reflection. My "part" that I tend to particularly tear down is my skin, my complexion. I have always struggled with acne and has constantly torn myself down about it. I try harsh chemicals, I pick, squeeze, and spend a ton of money.....just to never be satisfied. 

So, I am making a change. I am going to learn to be gentle with my skin. Try gentle, healthy, and organic products to make my skin the best it can be. So far, I have made two changes to my skin care routine. 

Belitae Organic Vitamin C Serum

This serum is all natural, cruelty free, and free on any harsh chemicals. It is designed to gently stimulate collagen production, protect the skin from daily UV damage, and brighten skin. It is made in the USA at an FDA certified organic facility. 

It makes my skin feel wonderful! My makeup goes on smoother and stays on longer as well! 

Another product I am absolutely thrilled about...

Adovia Dead Sea Mud Soap. I reviewed the Dead Sea Mud Mask from this company a few weeks ago. When I got the opportunity to try their soap...I was super excited! I love this stuff!

I honestly think the combination of the soap and the weekly mud masks, has made HUGE difference in my complexion! They are both natural, organic, and gentle on my skin!

Both products are available on amazon.com if you would like to try them. I highly recommend you do!

Now...it's your turn.

What part of you do you need to learn to love more?

I received one or more of the products mentioned above for free using Tomoson.com. Regardless, I only recommend products or services I use personally and believe will be good for my readers.

A "Sweet" Vacation

Greeting Friends!!

I hope you have had a wonderful few weeks. 

The unfortunate news, my grandmother passed away this week. She was 94, very active and relatively healthy, but she was very ready to go. It was her time and she was at peace. I got to see family I don't see often and had a really good time visiting with all of them. I just wish it was under better circumstances!

After the road trip to Illinois for the funeral, my family packed back up and headed out to vacation in Colorado!

We tried to keep it an active vacation. I took a short run...considering there is no oxygen up there...it was very short. BUT I got a great bike ride in! The hill and altitude training will come in handy when I head to Lake Tahoe next month for my century ride!

We even took a 3.4 mile family hike! My son did amazing!!!

He did so good in fact....we took him on ATV's up through Roosevelt National Forest! 

SO FUN!!

The Easter Bunny came for a visit while we were on vacation. I, unfortunately, did not make it out unscathed. I didn't do too bad on my sugar free challenge...in my opinion. I had a handful of jelly beans and one mini twix....then karma showed up and I promptly had a tummy ache. Which isn't necessarily a good thing but it did reinforce that refined sugar is not good for you!! It also gave me hope...maybe it is possible to beat this crazy sweet tooth of mine!!

How did you do on the Sugar Free Challenge?? 

Click HERE for a great article about recovering from a sugar binge! We still have a few more days in the challenge....so don't give up now!!

Summer Time Body: First Check in

Disclosure: I got this product as part of an advertorial.

Greetings Friends!

If you are like me...you are READY for summer. Don't get me wrong, I am really enjoying our spring, but I am ready for camping, cold beer, and hot days at the lake!


Our first Challenge in our Summer Time Body Challenge has been going sugar free for 30 days!


How are you doing??     Any cravings??



I have been doing well...in my opinion. I have had a couple of "cheats"....I have had a hard time skipping my Sugar Free Lattes at Scooter's. I have cut it down, only one a week. I've still up in the air on the topic of Honey. Yes, it is a sweet. But it's natural and I buy from a local company to help with allergies.

A new little trick I have discovered over the course of this challenge....Cinnamon.  I've started adding cinnamon and nutmeg to my coffee grounds before I brew. It gives it a nice sweetness with no sugar and no calories!!

I even sprinkled cinnamon over popcorn....it was ah-mazing!!

Summer time also means showing a little more skin.

So part of the Summer Time Body Challenge has been finding products to get your skin in it's best condition to show it off to the world.

One product I am loving....

Adovia's Dead Sea Mud Mask 

This mask is a natural and effective facial skin treatment formulated with Dead Sea Mud, Bee’s wax and a host of other naturally moisturizing ingredients such as Jojoba, Evening Primrose and Olive oils. In addition to a variety oils, the product also contains skin-soothing Aloe Vera extract and Chamomile – a natural anti-inflammatory agent. It's  stocked full of skin-friendly nutrients such as vitamins A and C, which leave the skin refreshed and renewed. It's made for people of all skin types and helps to repair and revitalize the skin and tighten the pores. As the mask dries, it gently removes toxins and impurities and firms the skin - improving overall elasticity, tone and clarity. You can order this mud mask on amazon or Cleopatra's Choice

This mask does everything it claims! My face feels great, smooth, and healthy! I am an acne prone person and have seen a good improvement in the clarity of my skin!

Any other tips? Any other products? 

I received one or more of the products mentioned above for free using Tomoson.com. Regardless, I only recommend products or services I use personally and believe will be good for my readers.

Week One of the Sugar Free Challenge: First Week in Review

Disclosure: I got this product as part of an advertorial.

Hello there my Sugar Free Sweethearts!!

How are yo doing on your 30 Day No Sugar Challenge????

So far....I'm chalking it up to a win!! I have successfully made it through the week without an candy, cakes, cookies, and I did not add any sugar to my coffee which I consider a HUGE win!

I did bend the rules a bit...confession time....I ordered a sugar free Latte from Scooters. To be honest after one week of not adding sugar to my coffee, it was a bit too sweet for me. I ended up diluting it with coffee from home. I then proceeded to cry to my husband, telling him I was making myself too healthy. Needless to say....he had no sympathy of me.

Another concession I made centered around my Saturday morning pancakes. Normally I am a butter and syrup kinda gal. This week I covered my cakes in peanut butter and then opted to drizzle honey on them. The hubby stated that honey was sugar and I cheated on the challenge....he's kind of a "Debbie Downer" don't ya think?? 

What are your thoughts? 

I haven't added honey to anything else, just those Saturday morning pancakes. Does honey count as sugar? Did I blow the challenge that meal??

 On another note, we have all seemed to have either caught a cold or have had a flair up of allergies.

 Not sure which but we've had runny noses, itchy eyes, and sore throats. 

I am not a fan of medicine in general, in my opinion pharmaceutical companies are getting rich on creating disease and their side effects and then treating them....but I'll save that for another soap box.

ANYWAYS...I got the opportunity to try Pine Bros. Softish Throat Drops.

The company has a pretty interesting story, dating all the way back to Ulysses S. Grant. What I like...I can pronounce every single ingredient. These are not medicinal cough drops, but they are throat lozneges meant to soothe a sore throat.   

The texture is a bit odd, but they are exactly as they advertise...softish. You let the drop dissolve slowly in your mouth and they coat your mouth and throat to help you feel better. I tried the natural honey flavor.

They are very mild and don't have that nasty..."Oh my god, you have a cough drop" smell to them. I even gave them to my picky 7 year old, and he approved stating they made his throat feel better.
Mom and kid tested and approved!

Check our Pine Bros. website for more info. Click HERE


I received one or more of the products mentioned above for free using. Regardless, I only recommend products or services I use personally and believe will be good for my readers.

30 Day Sugar Free Challenge

Your challenge....if you choose to accept it....is to go 30 days with no sugar.

No cookies

No cakes

No candy

No adding sugar to drinks/food...for me that means specifically coffee (eeeek!)

WILL YOU JOIN ME????

Beginning April 1st Kendall Personal Fitness will be hosting a 30 day Sugar Free Challenge and I want YOU to join me! I will be both blogging and posting on Facebook information related to sugar intake and why we need to nix our sugar habits!  LIKE Kendall Personal Fitness on Facebook

 (link on right side bar) and join in! 

To kick things off here is a list of 10 things you might not have known about sugar...

1. Sugar can damage your heart
While it's been widely noted that excess sugar can increase the overall risk for heart disease, a 2013 study in the Journal of the American Heart Association displayed strong evidence that sugar can actually affect the pumping mechanism of your heart and could increase the risk for heart failure. The findings specifically pinpointed a molecule from sugar (as well as from starch) called glucose metabolite glucose 6-phosphate (G6P) that was responsible for the changes in the muscle protein of the heart. These changes could eventually lead to heart failure. Approximately half of the people that are diagnosed with heart failure die within five years.

2. Sugar specifically promotes belly fat
Adolescent obesity rates have tripled in the past 30 years and childhood obesity rates have doubled. Many of us are aware of the data that demonstrates just how literally big our future is looking, but beyond the studies and all the initiatives to curb childhood obesity, one needs only to visit an amusement park, school or mall to truly see what is happening. One factor that seems to inflict obese children is fat accumulation in the trunk area of the body. Why? One cause may be the increase in fructose-laden beverages. A 2010 study in children found that excess fructose intake (but not glucose intake) actually caused visceral fat cells to mature -- setting the stage for a big belly and even bigger future risk for heart disease and diabetes.

3. Sugar is the true silent killer
Move over salt and hypertension, you've got competition. Sugar, as it turns out, is just as much of a silent killer. A 2008 study found that excess fructose consumption was linked to an increase in a condition called leptin resistance. Leptin is a hormone that tells you when you've had enough food. The problem is, we often ignore the signal our brain sends to us. For some people though, leptin simply does not want to work, leaving the person with no signal whatsoever that the body has enough food to function. This in turn can lead to over consumption of food and consequently, obesity. Why the silent killer? Because it all happens without symptoms or warning bells. If you've gained weight in the past year and can't quite figure out why, perhaps you should look at how much fructose you're feeding your body.

4. Sugar may be linked to cancer production and may effect cancer survival 
In the world of nutrition, it's hard to talk about sugar without talking about insulin. That's because insulin is sugar's little chaperone to the cells, and when too much of it is consumed, or our insulin does not work (probably because we're eating too much sugar) and the body revolts. One connection that has been well documented in the literature is the link betweeninsulin resistance and cancer . A 2013 study found that sugars in the intestine triggered the formation of a hormone called GIP (controlled by a protein called β-catenin that is completely dependant on sugar levels), that in turn, increases insulin released by the pancreas. Researchers found that β-catenin may in fact affect the cells susceptibility to cancer formation. Further studies have found negative associations between high sugar and starch intake and survival rates in both breast cancer patients and colon cancer patients.

5. Your sugar "addiction" may be genetic
If you've ever said, "I'm completely addicted to sugar," you may actually be correct. A recentstudy of 579 individuals showed that those who had genetic changes in a hormone called ghrelin consumed more sugar (and alcohol) than those that had no gene variation. Ghrelin is a hormone that tells the brain you're hungry. Researchers think that the genetic components that effect your ghrelin release may have a lot to do with whether or not you seek to enhance a neurological reward system through your sweet tooth. Findings with this study were similar to study conducted in 2012 as well.

6. Sugar and alcohol have similar toxic liver effects on the body
A 2012 paper in the journal Nature, brought forth the idea that limitations and warnings should be placed on sugar similar to warnings we see on alcohol. The authors showedevidence that fructose and glucose in excess can have a toxic effect on the liver as the metabolism of ethanol -- the alcohol contained in alcoholic beverages had similarities to the metabolic pathways that fructose took. Further, sugar increased the risk for several of the same chronic conditions that alcohol was responsible for. Finally, if you think that your slim stature keeps you immune from fructose causing liver damage, think again. A 2013 studyfound that liver damage could occur even without excess calories or weight gain.

7. Sugar may sap your brain power
 A 2009 study found a positive relationship between glucose consumption and the aging of our cells. Aging of the cells consequently can be the cause of something as simple as wrinkles to something as dire as chronic disease. But there is other alarming evidence that sugar may affect the aging of your brain as well. A 2012 study found that excess sugar consumption was linked to deficiencies in memory and overall cognitive health. A 2009 study in rats showed similar findings.

8. Sugar hides in many everyday "non-sugar" foods
While many of my patients strive to avoid the "normal" sugary culprits (candy, cookies, cake, etc.), they often are duped when they discover some of their favorite foods also contain lots of sugar. Examples include tomato sauce, fat free dressing, tonic water, marinates, crackers and even bread.

9. An overload of sugar (specifically in beverages) may shorten your life
A 2013 study estimated that 180,000 deaths worldwide may be attributed to sweetened beverage consumption. The United States alone accounted for 25,000 deaths in 2010. The authors summarize that deaths occurred due to the association with sugar-sweetened beverages and chronic disease risk such as diabetes, heart disease and cancer.

10. Sugar is making us fat

While you may be aware that too many calories from any source will be stored as fat if not burned, what you may not connect is that the lack of other nutrients in sugar actually makes it much easier to eat gobs of it with no physical effects to warn us of the danger that lurks. Foods rich in fiber, fat and protein all have been associated with increased fullness. Sugar will give you the calories, but not the feeling that you've had enough. That's why you can have an entire king-size bag of licorice (with it's sky high glycemic index at the movies and come out afterwards ready to go for dinner.

On a final note, it's important to point out that simple sugars from milk (in the form of lactose) don't display the same negative health effects that we see in the literature when reviewing sugar's effects on the body. Simple sugars coming from fruit are also less concerning given their high amounts of disease-fighting compounds and fiber. source