Sage Marie

There’s no need to be lonely on Valentine’s Day (or any other day) 💞 ADOPT A SHELTER DOG 🐶
(Or two…)

One of the secrets to meal prepping on a budget (esp a very strict budget) is to freeze leftover ingredients instead of forgetting them in the fridge to “deal with later” (get moldy).
🍅 These little 2 oz bundles of tomato paste will go right in the freezer to have on hand the next time I make lentil barley soup.
It might seem silly to take the extra 90 Oh seconds to wrap up tomato paste when it’s only a dollar a can. 🙅🏻‍♀️ But, the emotional cost of cleaning out the fridge and feeling discouraged as you’re throwing away food is not worth it.
TIPS:
✅ Freeze ingredients in the exact quantity you will need for recipes that you make regularly.
✅ Label them!

GO TO ALDI and get this suspension trainer for only $9.99 🤯🥳 Suspension trainers, like TRX, are normally $100 or more! This one looks like it’s really good quality and even has extra safety features that I’ve never seen on the more expensive suspension trainers. Hook this over the top of any door in your house and you have a home gym 💪🏻

Exciting things are happening in 2024 👇
🧘🏻‍♀️ Workouts + Meal Plans + Community = $13.75/month (comment "App" and I'll send you the details)
💁🏻‍♀️ Connect with me on IG: https://www.instagram.com/sagemarieselfcare/
👩🏻‍💻 Follow along on FB: https://www.facebook.com/sagemarieselfcare

How to cure your plantar fasciitis in 7 days?! Great info in this article by the mobility experts at The Ready State 👍

The Ready State Live Ready

I have openings in my schedule! 1:1 or small group personal training Mondays and/or Wednesdays at 7am in Wyalusing or Towanda.

How does a personal trainer lose weight 🤔
Let me show you!

Backstory: 15 years ago I left an abusive marriage, did a whole lot of inner work, and lost 100 pounds.

👊🏻Over the last 10 years I’ve been focused on overcoming and and regained some of that back.💪🏻

Now it’s time to lose the last 15-20 lbs and I’m inviting YOU to join me on this journey 💞

👉🏻I’ll be sharing EVERYTHING with you! Workouts and meal plans, progress photos and stats, and ALL of the behind-the-scenes as well.👈🏻

It’s time to have REAL conversations about real struggles. Emotional eating, cravings, stress, boredom, loss of motivation… I’m holding NOTHING back 😳

Would you like to join me? Let me know in the comments 👇🏻

Sage Marie updated their business hours.

Not all of my clients track macros. For those who do, I like the MyFitnessPal app for the easy barcode scanning. One of my tricks is to save the barcode off of any packages if I transfer the contents to a more convenient container. That makes it super easy to scan into the app when I’m tracking my food!

One of the easiest lunches to meal prep is salad with protein. I cooked the chicken in the crockpot so it’s not dry, weighed out 6oz portions in containers, and simply add that to a bowl full of veggies ✅

I’m hiring! If you love fitness and essential oils and can work from home a few hours a week, please send me a message.

The right person for this job is someone who has a desire to learn more about fitness, is positive and motivated, loves helping people succeed, and is never critical or judgmental.

👉🏻 There is room to grow OR this could be a rewarding side hustle. 👈🏻

I recommend fruit in the morning!
🍎🍊🍋🥝🫐
It’s full of good fiber and vitamins, not high in calories, and provides energy for your busy morning. In fact, research shows that whole fruit is healthy for diabetics and can even help balance blood sugar! So, no need to avoid fruit because of the “sugar”, just enjoy it in moderation.

The problem?
🙅🏻‍♀️ Fruit digests differently than other foods and Ayurveda recommends eating it by itself.

💁🏻‍♀️ So, instead of mixing it in with your meals, have it by itself mid-morning.

I teach my clients and students to buy fresh, seasonal, organic fruit and weigh out 150 gram portions to keep in the fridge for their morning snack.

Tip: check the weight of your fruit and make sure you have enough for the week. 150 grams per day is a good goal ✅

None of us are all we could be. And the truth is, we never will be ALL we could be. But man, what COULD you be? That’s the question. The world is full of imperfect people, who imperfect as they might be, are able to offer the discerning (that’s you, hopefully) tools, techniques, and perhaps most importantly...ways to think about the world which could massively improve your quality of life in all respects.

You don’t need perfect teachers—for they don’t exist—but if you’re not actively working to find those further down the path than yourself, and obsessively working to uncover their value which could be applied to your own life—both what to do and what not to do—you’re like a starving person at a healthy buffet who’s decided the line is too long and too much work to wait in.

What do you need to learn to improve your life? Find those who have some of the answers. It’s probably the single most important work you can do.

Being self employed means I can pretty much work anytime. It’s wonderful to have all of that freedom and flexibility 🥳 So....what’s the problem?
The problem is that 40 hours a week can very very easily become 60 or even 80 hours a week 😳
It’s not unusual for me to still be replying to messages well past my bedtime 😬
In an effort to practice what I preach LOL I have begun the process of turning off notifications and working only during my scheduled workday.
My clients are amazing and very supportive 🥰 What do you do to manage your time and energy?

Motivation is not something you have or don't have. Motivation is something you MAKE more of (or less of) with your choices. Choices like the kind of music you listen to when you're getting ready in the morning, the people you hang out with, the time you shut off your phone and go to sleep, the foods you eat, the route you take home that takes you past the gym vs the drive though.
How do YOU make more motivation?

https://youtu.be/cxjvTXo9WWM

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I’m a big fan of tracking food!

1. It creates mindfulness 🌸 Too often we grab things mindlessly and don’t realize how much we’re consuming.

2. It reveals patterns 🌸 You can look back and see that your choices affect how you feel, your cravings, and your results.

Most of my clients use MyFitnessPal because they like to see the macros (protein, fat, carbs) but there is a simpler/easier way to do it!
These are screenshots from the app I use with my clients. Recording their food, broken down by meal, allows us both to look at the information 💞

👉🏻 If you’re not already tracking your food, do you think it might be helpful? Want to learn more?

Let's chat about pre-workout!

The purpose of a good pre-workout supplement is to give you a little extra energy so that you don't fatigue before your workout is done. There are really only 5 ingredients to look for.

👉Here's the catch: most pre-workouts mix those ingredients all together (along with a bunch of nasty chemical ingredients like artificial sugar/color) and you do NOT need/want these ingredients all at the same time.👈

Caffeine: best taken 30-45 minutes before you workout. Some people are sensitive and should only have a little - others can tolerate much more.

BCAA: branched chain amino acids (leucine, isoleucine, and valine) work best when taken while you are exercising and may help with endurance as well as prevent some soreness.

Creatine: takes time to build up in your system and doesn't need to be taken before/during your workout. Creatine is more effective when taken with quick digesting carbs (like a post-workout shake). It is VERY IMPORTANT to drink lots of water when taking creatine.

Beta-Alanine: increases endurance and doesn't need to be taken at any particular time. Like creatine, it builds up in your system.

Electrolytes: take during your workouts to stay hydrated.

My preferred supplements:

Before: https://www.youngliving.com/en_us/products/yl-vitality-drops-energy-jade-lemon-berry-3pk OR https://www.youngliving.com/en_us/products/yl-vitality-drops-energy-spearmint-tangerine-3pk
Why I like it: no nasty chemicals, low dose of caffeine means you can adjust the dose by using more/less. Sq**rt it in your water before/during your workout. ***see note below***

During: https://www.youngliving.com/en_US/products/aminowise
Why I like it: contains everything you need to support your workout except creatine (which you know you need to take at a different time with carbs). No nasty fillers or chemicals. Mixes easily with water during your workout. ***see note below***

Anytime: https://amzn.to/3dc5BjG
Why I like it: this company is well known for quality and purity...and the fitness industry is well known for crappy supplements. It's better to go with quality if you're taking it every day. The dose is teeny tiny and disappears into your protein shake (as long as your shake also has some carbs like fruit) or into your oatmeal.

***NOTE***
I've been a Brand Partner with Young Living since 2012 and a portion of my income comes from referring people to their products. I continue to recommend their products because I use them AND they are very high quality. If you use my member number when you create your customer account, I'll make a commission on your purchase. My member number is 25172524

Thorne Research - Creatine - Creatine Powder to Support Energy Production, Lean Body Mass, Muscle Endurance, and Power Output - NSF Certified for Sport - 16 Oz Thorne Research - Creatine - Creatine Powder to Support Energy Production, Lean Body Mass, Muscle Endurance, and Power Output - NSF Certified for Sport - 16 Oz

What motivates you?

If you are interested in Aromatherapy, this is a great certification ✅

https://courses.aromaticstudies.com/foundations-of-aromatherapy/

After your workout, take 1 to 2 drops of Copaiba essential oil under your tongue to reduce muscle soreness 💪🏻

Copaiba is one of my favorite essential oils. Its high content of beta-caryophyllene makes it beneficial for overall health due to its ability to activate the endocannabinoid system. If you exercise, you are familiar with delayed-onset muscle soreness (DOMS), which is the muscle pain you experience a day or two after you workout. A double-blind, placebo-controlled, randomized, crossover-design study found that oral administration of liposomal beta-caryophyllene (to improve bioavailability) significantly reduced DOMS without side effects.
https://pubmed.ncbi.nlm.nih.gov/32984726/

Take a drop or two of copaiba essential oil under your tongue (also improves bioavailability) after your workout to reduce DOMS.

Think of magnesium as the relaxation mineral. ⠀⁣
⠀⁣
You must have magnesium for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax.⠀⁣
⠀⁣
The reason we are so deficient is simple: Many of us eat a diet that contains practically no magnesium — a highly-processed, refined diet that is based mostly on white flour, meat, and dairy (all of which have no magnesium).⠀⁣
⠀⁣
Anything that is tight, irritable, crampy, and stiff — whether it is a body part or an even a mood — is a sign of magnesium deficiency.⠀⁣
⠀⁣
Including the following in your diet as often as you can:⠀⁣
⠀⁣
Kelp, wheat bran, wheat germ, almonds, cashews, buckwheat, brazil nuts, dulse, filberts, millet, pecans, walnuts, rye, tofu, soy beans, brown rice, figs, dates, collard greens, shrimp, avocado, parsley, beans, barley, dandelion greens, and garlic.⠀⁣
⠀⁣
I also highly recommend a daily magnesium supplement.⠀⁣
⠀⁣
The most absorbable forms are magnesium citrate, glycinate taurate, or aspartate, although magnesium bound to Kreb cycle chelates (malate, succinate, fumarate) are also good. To properly absorb magnesium we need a lot of it in our diet, plus enough vitamin B6, vitamin D, and selenium to get the job done.⠀⁣
⠀⁣
Avoid magnesium carbonate, sulfate, gluconate, and oxide. They are poorly absorbed (and the cheapest and most common forms found in supplements).⠀

As we move into cold and flu season, lung function is VERY important. Check out these techniques: https://lifespa.com/diaphragm-lung-breath/

3-Step Breathing for Diaphragm + Lung Strength | John Douillard's LifeSpa | Ayurveda + Natural Health In This Article: Could breathing techniques help you overcome respiratory challenges? Strengthen Your Respiratory Muscles Three–Step Ayurvedic Pranayama Techniques to Mimic Respiratory Muscle Training Bhastrika Pranayama / Bellows Breath Bhastrika