blog Archives - Lauren Fox On Demand

Pay Attention!
…to Your Health!

Xoxo, Lauren🦊 How often do y’all think about how valuable your health is? Most of y’all have heard me use the saying “your wealth is in your health,” and it’s true! Health is the most important thing we have!! I recently had a crazy experience that reminded me of that!

Getting Sick

We all get sick sometimes. There’s hardly any way to avoid it altogether! We can get our flu shots and wash our hands, but sometimes we still get something that’s going around and start feeling gross. That happened to me about a week ago… I was feeling bad and took myself to the doctor. If you are serious about staying on top of your health, you need to act like it! Go see a doctor when you aren’t feeling well and don’t know what’s wrong. You never know when it could be something more serious! When I went to the doctor, I thought I might have the flu… I felt really bad! They did the flu test and it came back negative. Then they thought it might be strep, but that also came back negative. It’s a good thing I went because I sure didn’t know what was going on with my body! All I knew was that I couldn’t handle it at home and needed help getting back on track. We have to take active steps to stay healthy! Don’t always expect issues to resolve on their own! Better yet… get healthy now so that when sickness does come along, you’re ready to fight it!!

Finding a Solution

When your body needs to recover, find a solution that works best. There are two major keys to remember. First, make sure you have as much information on your health issue as you possibly can! This will help you and the doctor figure out how to best treat the problem. Second, be in good health year-round so that when you do get sick, you’re better prepared to fight it off! Taking care of yourself when you’re feeling good can help you heal faster and more efficiently when you start feeling bad.

As it turns out, I had a kidney infection! I had never felt so bad! My fingernails were purple and I was at the beginning stage of sepsis. The doctor said he would have sent anyone else straight to the hospital where they would likely have stayed for a week or longer. He said my body was doing an amazing job fighting through it all, so I got to stay at home and heal there. This is the most important reason we all need to exercise and eat better! I feel like my body was a lean, mean, fighting machine and I am SO grateful for that! The best way to handle getting sick is to be as healthy as you can in your day-to-day life! Don’t forget this, ladies!

Your Health Matters

I was thinking about this experience and was truly reminded how important our health is. We take it for granted too often! When things are going well and we feel fine, we can forget all the things we should be doing to ensure we STAY healthy for the long run!! Health isn’t a one and done thing! It’s a lifestyle… and an ongoing process! What are some ways you can better take care of yourself on a daily basis? It can be little things like getting enough sleep, eating a healthy, balanced diet, and exercising regularly! Take charge and make a change! We only get one body – take care of it! It’s truly the most important thing you have!

As fall rolls in, sickness starts to spread. Pay attention to your health and stay on top of taking care of yourself!! It’s worth it, y’all!

Until next time, xoxo! 🦊

Lauren

Get Fit, Foxy and Fabulous, at Home or Away,
on YOUR schedule, on Any Device!

Mindful Eating
Eat When You’re Hungry!

At times, we all have a tendency to overeat! I know I do! Food can just look so good… smell so good… you just want more! Women’s hormone imbalances make us crave the most fattening food at times! The holidays will be here before you know it, so I want to help get you in the best position you can be to beat the holiday bulge! We don’t have time for that, right ladies?? There’s no use letting the holidays ruin all the hard work we put in the rest of the year.

When Do You Eat?

Think about it… do you usually eat because you’re hungry? Or are there other reasons driving your eating habits? It’s common to eat and crave food when we’re stressed, bored, tired, and especially when we’re with our friends! Parties and events where food is readily available at all times can feel like a trap! It’s too easy to just keep going back for more!!

If you’re mostly a stress eater (this is me!!), find another way to manage the stress in your life. Use your exercise time for that! Channel all the negativity into your workout and let food be for fueling your body, not comforting it. Maybe you eat when you get bored… this is also me, so I can relate. I like having something to munch on. I know lots of other people like this, too! It’s just nice to have snacks throughout the day, and I get it! But it leads to overeating and that’s what we want to avoid. If you’re bored and have time, pick up a hobby! Meet up with friends! If food merely satisfies the need to be doing something with your hands during a mundane workday, keep a pen in your hand… or even bring a tennis ball and leave it at your desk! Have something to fiddle around with while you’re working that isn’t food.

When you’re out with friends or in a place with lots of food available and easily accessible, create mental boundaries! Eat a healthy snack before you go so you’re not ravenous when you arrive. Think about your goals before you ever walk inside the room. Do you want to be eating all night? Do you think you need three different desserts? Well… are you going to regret it when you do a Lauren Fox on Demand workout tomorrow?? Take a moment to find your resolve and recognize that you don’t NEED to eat beyond the point of being satiated.

As women, our hormones can drive us crazy sometimes! There are certain days I would kill for chocolate. Ricky keeps me on dark chocolate… 86 percent or higher cacao is the goal! It’s better to have the “better” chocolate at home to grab so you don’t stop at a store and get a Reese’s Peanut Butter Cup, which is something I have done many times!! Outsmart yourself and keep the “better” chocolate on hand for those moments when you’re desperately craving it.

Tips to Avoid Overeating

It’s way too easy to eat more than our bodies need, so here are a few things you can try if you’re having a problem stopping!

1) Don’t forbid yourself from ALL your guilty pleasures. That’s right… I said it! It’s actually better if you allow yourself to eat one or two of those sneaky treats you love. The total deprivation of all the good stuff can lead to binge eating, which is just as much of a problem! Knowing that something unhealthy isn’t completely forbidden and off limits will actually help you create healthy boundaries.

2) Avoid eating from the containers your food comes in. Set aside a single serving and just eat that, not more. We can mindlessly overeat when reaching for chip after chip from a large bag. It’s better to serve some out in a bowl or on a plate so you know when to stop.

3) Eat foods that are high in fiber! They will help you stay full for longer, and you’re less likely to keep eating when you feel full. Some fiber-rich foods are beans, vegetables, fruits, and oats.

4) Drink water instead of soda! Coke, even Diet coke, can eat a through rust, imagine what it’s doing to your insides! Studies have shown potential links between sugary beverages and overeating. Also, Aspartame, (the sweetener in diet sodas), has been shown to make people crave sugar! Try water with a little lemon juice and stevia for flavor. Plus, water is better for you anyway!

5) Try eating slowly. When we eat fast, the feeling of fullness that comes after a meal often comes too late. We’ve already eaten more than we need because we ate too fast! Put your fork down between each bite, chew thoroughly, then after you swallow, pick up your fork again. If you slow down the pace, your body is better able to alert you when it’s getting full. This is a powerful tool when it comes to avoiding overeating!

I know y’all can do this!! I am doing it with you! Let’s get ready to beat that holiday bulge! As always, be sure to check out the videos in my library… I’m always adding new workouts that you can do anytime, anywhere!

Until next time, xoxo! 🦊

Lauren

Get Fit, Foxy and Fabulous, at Home or Away,
on YOUR schedule, on Any Device!

Collagen

Have you ever heard of collagen? If not, today’s your lucky day! I’m teaming up with my friend Stephanie Easterling to write this post and give you all the info and resources you need to be in the know about this vital part of healthy living!

What is Collagen?

If you’re unfamiliar, collagen is a protein that is a part of cartilage, bone, and other tissues in people and animals. It’s most known for keeping our skin and joints healthy, though it aids in many bodily functions. There are many types of collagen. Types 1 and 3 are often taken together to support skin, hair, bone, and nail health. Type 2 helps cartilage and joints. Though it’s good to take collagen supplements, our bodies do produce it.

How Our Bodies Make Collagen

Obviously, it’s great when bodies do what they are supposed to, right?? As we age, this tends to become harder than we’d like, and parts of our health start threatening to fall apart. But it’s good to understand how our bodies make collagen naturally and how you can identify a potential collagen deficiency!

In an ideal world, the body makes collagen by combining amino acids (nutrients you get from protein-rich foods), Vitamin C, zinc, and copper. The best food for boosting collagen specifically is bone broth, a lot of it. But, even if you are eating healthy and your body is making collagen on its own, there is no harm in taking supplements! Some signs that you may be collagen deficient are wrinkles, stiff tendons and ligaments, shrinking or weakening muscles, joint pain, discomfort or osteoarthritis, and gastrointestinal problems.

Supplements

Both Stephanie and I have learned the importance of having enough collagen! It really does make a difference, especially for those of us over 40 or 50!! We both sell supplements through Modere and take them ourselves. Tablespoon AM and PM is all plus, it also has Hyaluronic Acid and Chondroitin!!!

Liquid BioCell® - the new generation of collagen, redefining the way we age and how we perform. Every product is formulated with our exclusive Collagen/HA Matrix® Technology to support joint and muscle fitness and connective tissue health, counteract skin photoaging, restore youthful skin, and support healthy hair, nails, gums and eyes.

Collagen - Derived from the same molecule that we have in our own bodies (our bodies recognize it and use it to produce more collagen).

H/A or Hyaluronic Acid - a clear, gooey substance that is naturally produced by your body. The largest amounts of it are found in your skin, connective tissue, and eyes. Its main function is to retain water to keep your tissues well lubricated and moist.  It helps hydrate your skin to look plumper.

Chondroitin Sulfate - an important structural component of cartilage and provides much of its resistance to compression.  Shock absorber!

There are four different formulas of the Modere Liquid BioCell Collagen Supplement. We have Pure, Life, Skin, and Sport.  There’s a little breakdown of the differences below! All are taken 1 tablespoon in the morning and 1 tablespoon at night. You can take them directly by drinking or they can be added to any liquid or food.

Pure is sweetened with Stevia and is less than 5 calories. It’s great for people with fruit allergies or who don’t want added sugar or carbs.

Life is made of 13 super fruits and has a sweet taste. It has great anti-inflammatory and cardiovascular benefits!

Skin has a variety of supporting ingredients, like ceramides, that plump and lift the skin. It also contains bamboo extract, antioxidants and other benefits with super fruits.

Sport is best for building muscle due to the added amino acids—great for recovery, endurance and focus. It’s great for professional athletes as it is NSF certified, meaning while it is a performance enhancer, it will not show up on a drug screen.

Backed by multiple clinical studies, Liquid BioCell® is redefining the multi-billion-dollar anti-aging industry and has been recognized with 7 U.S. and international patents plus numerous industry awards.

  • Nutra-Ingredient Awards Winner -    Editor’s Pick (Remedies Magazine)
  • Best Joint Health Supplement -    Anti-Aging Award Winner
  • Exemplary US Brand, Beauty from within -    Finalist, Most Innovative Dietary Ingredient
  • Frost & Sullivan Personal Care New Product Innovation -    Nutraceutical Business & Technical Award
  • Frost & Sullivan Best Bone & Joint Health Ingredient
  • Editor’s Pick (Remedies Magazine)
  • Anti-Aging Award Winner
  • Finalist, Most Innovative Dietary Ingredient
  • Nutraceutical Business & Technical Award

Take a look and see which formula of collagen supplement from Modere might be right for you! All of these formulas are great because they have molecules that are smaller than many other sources, making them the most absorbable for our bodies! Other powders, capsules, and tablets do work, but this liquid collagen supplement works faster! Our bodies can absorb the nutrients without having to break down a solid first! Liquid is the most efficient way, and that’s just one reason why this supplement is so great! If you are interested in purchasing a Modere liquid collagen supplement from me, use this link to order!

https://www.Modere.com/4555417

Check out my new classes at https://www.laurenfoxondemand.com!

Until next time, xoxo! 🦊

Lauren

Get Fit, Foxy and Fabulous, at Home or Away,
on YOUR schedule, on Any Device!

Stress Management

Hi y’all! Lauren Fox here again! Today I wanted to talk about some ways you can live a more stress-free life. It might take a little practice, but I bet each of you can find little ways to improve your quality of life in the day-to-day busyness! Stress comes from everywhere… work, relationships, responsibilities, trying to do it all like the hard-working woman you are… it just gets to be too much! So, what can we do?

A Little About Cortisol

Before we jump into some solutions, I want to talk about cortisol. Some of you may know what it is and others might not. Cortisol is the body’s main stress hormone. It helps control mood and fear.  I recently found out that my body’s cortisol levels were super high… and it was due to stress and actually working out too much! I’ve actually lost weight since I’ve stopped teaching 4 classes a day. When stress or danger has passed and you are back to normal, your body should respond by decreasing your heart rate and blood pressure, among other body functions. Basically, you should calm down. But when there’s a constant state of stress, your body’s cortisol level can get really out of whack. That’s what happened to me. I had too much going on for too long. My body needed a reset and a break. So, know that stress isn’t just an emotional event—it’s a physical and biological one, too!

Managing Stress

There are little changes you can make that can help manage and reduce stress levels! I know this one is a no-brainer, but exercise really is one of the best ways to relieve stress!! That’s why I got hooked and have kept doing it all these years! Try one of my On Demand classes www.laurenfoxondemand.com  and see how you feel… you can do it whenever, wherever! It’s all on your schedule. Another thing you can do to help with stress is to take a break from the cause. If you know what it is that’s causing you so much anxiety, take a step back. You’re allowed to take a breather! If you can’t pull yourself away in the moment, carve out some time to relax later. You need times where your brain isn’t caught up on whatever is that’s causing you stress. Make room in your schedule for a breather… even 5 minutes a day where you don’t have to think about it. Try short meditation, deep breaths in, slow and steady and out, slow and steady. Try spending more time with people you love… quality time with my family and friends can be highly effective in reducing stress levels. It’s okay to find ways to distract yourself from stress!

Getting Rid of Stress

If the stress is too much and you aren’t able to manage it at all, it might be time to take it out altogether. Get rid of it if you can! Obviously, this won’t work in all circumstances, but it will for some! If there’s a mess in your house that’s driving you crazy, clean it up! If it’s a warning light on your car, go take it to get serviced! If it’s a culmination of a lot of little things all at once, tackle them one at a time. We were not meant to do everything all at once. Simplify where you can and build some momentum! Living a life with less stress might take some work, but with practice, you can get there. I know you can! We all deserve a break now and then, so give yourself one. Take a little credit for everything you’re already doing. Stress isn’t worth the time or effort it often consumes… let’s cut it loose!!

Check out my new classes at https://www.laurenfoxondemand.com!

Until next time, xoxo! 🦊

Lauren

Get Fit, Foxy and Fabulous, at Home or Away,
on YOUR schedule, on Any Device!

Take Responsibility for Your Life!

Taking responsibility for our actions and decisions isn’t always easy, but let me tell you… it’s worth it! My last post was about the secrets to happiness, and—surprise! —being responsible makes us happier, too. Owning up to decisions we’ve made in our lives gives us control! And we ALL have room to improve in this area! I know I do!

Taking Control for Yourself

I’m sure y’all have heard the saying, “You can’t change how people treat you or what they say about you. All you can do is change how you react to it.” It’s so true!! We have no power over what other people do. There’s no use getting all worked up about it! The minute you decide to focus on YOUR response to people or events, is when everything changes. No one is making you do anything… it’s your decision on how you respond! Take responsibility for your own actions! It’s the best thing you can do! If you didn’t work out as much as you wanted to this week, just own up to it! Maybe you can blame it on work or family or other commitments, but it’s better for your own mind if you decide to take responsibility! If you aren’t happy with the decision, find a way to change it for next time. Taking responsibility helps put you in a position to grow and move forward! Playing the blame game doesn’t help anyone! And if someone does something that irritates you or upsets you, decide how you want to react and stick to it. You can’t change them, so change your response!

Learning from Mistakes

Mistakes happen every day. We all make them!! There is no shame in making an error as long as you learn from it! Some mistakes are bigger than others… some hurt other people, and some just hurt us. Pay attention to things you want to change! If you hurt someone, apologize and move forward. Don’t dwell!! It’s bad for your health to get anxious about things… especially things you can’t control! If you’ve done all you can to make it right between you and someone you hurt, be confident moving forward. And remember for next time so you don’t do it again! If you made a mistake that only hurt yourself, find out why you made that choice so you can avoid it in the future. Were you worried about how someone might perceive you? Were you trying to manage someone’s expectations of you? Were you trying to fit in to a group? These are all things we can’t control! So be yourself, make decisions that benefit both you and those around you whenever you can, and take responsibility for anything you decide to do! If it doesn’t work, try something else! Aim to solve problems, not create them!! Life is too short to sweat the small stuff.

Don’t Make Assumptions

One way to take responsibility for yourself is by avoiding assumptions about other people. Just because someone did or said something doesn’t mean their intent was exactly what you assume it is. There’s a saying that goes like this: “When you assume, it makes an ass of u and me!” By assuming something about another person, we are trying to take control of something beyond our reach. They might have a meaning behind their actions that is totally different than what you are imagining in your head!! Everyone is different! Give people a chance to explain themselves and see what they really meant. And give yourself the same liberty! When you communicate, do so clearly! Other people may make assumptions about you, but that’s out of your control… remember?? Take responsibility for yourself, and that’s a step in the right direction.

The bottom line is if you want to make a change in your life, be responsible for who you are! Don’t let others dictate your life! If you want to lose ten pounds before Thanksgiving or tone up for Christmas, YOU are the one to take action! Respond the best you can to situations out of reach. And you can live confidently knowing that you are on the path to a happier, healthier life!

Want to take the first step? Try one of my On-Demand classes—I’m adding new ones all the time! Take responsibility and make a choice. You have the power!

Check out my new classes at https://www.laurenfoxondemand.com!

Until next time, xoxo! 

Lauren🦊

Get Fit, Foxy and Fabulous, at Home or Away,
on YOUR schedule, on Any Device!

Happy Habits
of the Happiest People!

It’s the little things that make a big difference. I’ve always known this but I’ve been reminded a lot recently! There are so many little things we can do to make our lives just a little bit happier! If you’re stuck in a rut, just know it won’t last! And adopting some of these practices might just help you get out of it!!

Be Kind

Kindness is very often a two-way street. When you are kind to others, it can make them want to be kind in return. Small acts of kindness go a long way. It can even work in unexpected ways… when you’re kind to another person, you may feel more inclined to be kind to yourself! Spread goodness everywhere you go—just make it a habit and soon enough, it will feel like second nature to you! I always smile at everyone and say hello! I might be the only person that actually engages with them all day long—you just never know! Some people are so lonely… it’s sad to think about. I always give compliments, too, but it comes natural and easy for me. My grandfather always told me that I would talk to everyone when I was little, starting from the time I could talk… even in elevators! But being that way totally makes my heart happy!

Kindness asks for nothing in return, but it often brings a great reward! Maybe you aren’t as chatty as I am, so open the door for someone, help an elderly individual with his or her groceries, and even give compliments like I try to do! Being so bold might be difficult for you, but I bet you can at least give a smile and a nod!! Maybe you can find one signature act of kindness that you come back to time and time again! Making this a habit will shift the focus from you to others, and that’s always a good practice. Get out there and spread kindness!

Learn to Forgive

This is a big one. We carry tension in our bodies, and I bet a lot of it comes from things related to past wounds. Emotional wounds! Our emotions directly affect our bodies, and choosing not to forgive someone in your life for causing you pain is only hurting you. It’s time to let it go, ladies! Learn to harness the power of forgiveness and free yourself from the weight. Whatever the other person did to you is done. It cannot be taken back. By holding on to the hurt and negativity, you are robbing yourself of happiness. Forgiveness isn’t always easy… it RARELY is… but it is worth the effort. If you want to free up some emotional space, start letting go of the grudges and saying yes to growth! Exercise, of course, can help you deal with emotional stress and tension, but at the end of the day, the act of forgiveness is what really sets you free and restores your power! And remember… karma is a real thing! Let the powers that be handle things for you… wink, wink! If you don’t believe me, try one of my classes and you might just start believing some karma has got ahold of you!!

Actively Set and Pursue Goals

This may seem like a no-brainer, but so many people miss out on this!  We all know how good it feels to accomplish something we’ve set out to do. We can only experience that pleasure if we have goals to work towards! Be active in setting goals for yourself and then be active in pursuing them! Reward yourself for little victories along the way if that helps you get there. We can’t accomplish anything on accident. Work with intention! Be focused on what you want! This is a powerful tool for improving your life and increasing happiness!

Spend Time with Yourself

The only way to true happiness is to know yourself well. Spend time alone reflecting on your life and the relationships within it. What feeds your soul? What makes you feel alive? What brightens your day? Learn about yourself and how to meet your needs adequately. Seek out stillness and solitude and step away from the rest of the world for a few moments on a regular basis. Find a way to cut to the core of who you are. If you don’t like what you find, make a path to improve! Figure out what makes you, you and capitalize on that! You bring something unique to the world, and you deserve to recognize that in yourself!

We all have room to grow! I know I do! This is something I really need to work on… I’ve got to practice what I preach! Practice that self-care like I wrote about a little while back! I’m going to add some short meditations to the On Demand library along with more yoga stretching. We all need it going into the hustle and bustle of the holiday season… it’ll be here before you know it!

I will say that leading y’all through exercise classes really does feed my soul!! It makes me heart happy! It’s so rewarding seeing the before and after photos keep coming in! Keep up the good work because you are practicing self-care, and when you do, you are better for everyone else in your life. One thing I have done recently is schedule monthly massages. That’s something I should have been doing throughout the years due to all the classes I have taught! But guess what… I wasn’t truly happy and healthy at the time. I was in controlling relationships and I would never have even considered doing such a thing for myself. Please learn from my mistakes and take time for YOU! Please reflect and make changes if you’re anything like the old me! My life is so much better because I started taking care of myself.

Building happy habits is a commitment worth taking. Just like anything else, the more you practice, the better you get. Here’s to becoming the best version of YOU!

Check out my new classes at https://www.laurenfoxondemand.com!

Until next time, xoxo! 

Lauren🦊

Get Fit, Foxy and Fabulous, at Home or Away,
on YOUR schedule, on Any Device!

What’s My Body Type?

Have you ever wondered why it was so hard to get lean or trim in certain areas? You know what I mean… we all have those stubborn parts that tend to hold fat more than other areas. Or maybe you’re trying to gain some muscle and you’re gaining in areas other than the ones you’re targeting! Why is that?? I’m here to tell you that it might be because of your specific body type!

The Three Body Types

People fall into one of three main categories of body types: ectomorph, endomorph, and mesomorph. I know, I know… they sound a little like alien species, but this is information that can really help you on your journey to living your best life!! Each of these types holds fat differently, builds muscle differently, and responds to exercise differently… which means your approach to fitness and health will be different depending on which type you fall into. Obviously, there is a wide variety of shapes and sizes within these three categories, so these are just broad strokes to help you figure out how to be your best. We all have genetics to deal with! Let’s break down the types so you can see which one you are!

Ectomorph

This type is the long, lean body. It’s often a rectangular shape where your shoulders and hips are similar in width. You are probably the same general size all the way up and down. This type has a fast metabolism, making it hard to gain weight… but also somewhat hard to build muscle. It’s important to eat a balanced diet, but don’t hold back on the protein or be afraid of carbs if you’re looking to add some muscle mass! Heavier weights with longer periods of rest between sets are ideal if you’re looking to tone up your physique. I can help nip and tuck you in all the right places with my BARRE BODY weight exercises and light weights. You always have the option of using some heavier weights when I suggest it during my classes!

Endomorph

This is the type with a curvy, fuller figure that many women either love about themselves or really struggle with! This type is a bit softer and rounder and tends to hold weight in the butt and thighs and often has narrower shoulders. Your metabolism is often slower than the other types, which makes weight gain easier… and once it’s there, this body type likes to hold on to it. But don’t worry if this is you!! It’s me, too! As long as you are aware that you can gain weight more easily, you already know how to fight back!

High intensity interval training (HIIT) workouts are good for you along with eating foods that help boost your metabolism! Some good metabolism-boosting foods include lean meats, berries, vegetables, lentils, broccoli, cabbage, cauliflower, and Brussels sprouts! Vitamin B, Vitamin C, and calcium are also good supplements for speeding up your metabolism. As a reminder, you can always email me to purchase B-12 shots from my husband’s energy clinic! I take one every ten days or so! They are $20 each plus shipping and handling—I usually purchase four at a time. If you are interested, send me an email at laurenfoxondemand@gmail.com!

My barre fusion class helps you, too, because it is a HIIT class that sculpts and lifts! Remember, this is my body type, so I’m very familiar with what it takes to get it under control! I’m so excited to announce that I will be adding some 30-minute HIIT classes to my Lauren Fox On Demand library beginning in September!

Mesomorph

This is too often idealized as the “best type,” but it isn’t true! This type is characterized by a long torso and shorter limbs and tends to be good at explosive exercises. This set of genes sets you up well for power and strength… but you still have to maintain your healthy lifestyle just like the other two types! While this athletic body type tends to gain and lose weight easily as well as building muscle mass properly, it does not mean everyone should wish they were a mesomorph. This type may have genetics working a little more in their favor, but it doesn’t mean it’s definitively better. If there’s anything I’ve learned, it’s that you have to accept the genes you’ve been dealt and appreciate your body for what it is! When you can do that, THEN you’re ready to start working toward your fitness goals.

Other Body Types

Aside from the three types above, there are other ways people often refer to common types… sometimes they can even be mixtures of the three main types. Ever heard of someone saying she is “pear-shaped” or “apple-shaped?” These types have more bulk in the middle or curves. I’m like that… I hold weight in the middle like the apple shape! The pear shape is actually a combination of a thinner upper body (like an ectomorph) and a thicker lower body (like an endomorph). The apple shape is just the opposite—a thicker upper body (endomorph) and a thinner lower body (ectomorph). So, whether you’re a pure version of a main type or somewhere in between, it’s useful to take a little time to figure out where you fall on the spectrum so you can work smarter, not harder!!

Get Your Mind Ready

Now that you have a better idea of what body type you might have, it’s good to acknowledge that no matter the hand you’ve been dealt by the genetic lottery, getting in shape is primarily a mental battle. That’s right—it’s not just your body that needs to be whipped into shape!! Your mind plays a major role in living your healthiest life. I’ve heard it said that “the body achieves what the mind believes,” and I think that is so true! If you are down on yourself for not wanting to work hard enough and frustrated that your body naturally holds weight in that stubborn midsection, you need to turn that around before you expect to see physical changes! Your body is capable of more than you realize. Convince your mind that you can do it and I believe you can! And when you’re ready to get started, check out my new classes at https://www.laurenfoxondemand.com! It’s never too late to get into shape!

Until next time, xoxo! 🦊

Lauren

Get Fit, Foxy and Fabulous, at Home or Away,
on YOUR schedule, on Any Device!

Turning Back Time
Fitness After 50

Age always seems to sneak up on me! I celebrated my 55th birthday on Friday, August 16, and it’s hard to believe I am that old!! I know it’s not actually old, but when I think of my younger days, it feels like forever ago! One thing hasn’t changed though… I am still taking care of my body! No matter your age, it’s never too late to start and it’s always too early to quit! I definitely feel like I am at the top of that hill about to slide down the other side… gradually, I might add! But I am still doing everything I can to treat my body right so it will work the way it’s supposed to even as I get older!

Bone Density As We Age

One of the biggest things to pay attention to as we age is our bone density. It’s surprising how quickly we can lose it! It leaves our bones more brittle and puts us at higher risk for broken bones. That’s definitely not what we want! One of the best ways to fight the loss of bone density is to use weights when we exercise. Studies have shown that most people reach their peak bone mass during their thirties, and after that, it can begin to decline. I’m 55… so it’s really something I need to be thinking about! I bet a lot of you do, too!

Resistance training or anything that’s causing you to fight gravity is a good place to start. Even walking is good! But I bet a lot of you can do more. Try using some weights—even light ones!—when you exercise. Maybe you do a few bicep curls or do some squats with a dumbbell or plate in your hand. There are so many things you can do!! On Lauren Fox on Demand, I incorporate lighter weight exercises in my Rockstar Barre class, and I have plans to add some 30-minute high intensity training classes very soon! And it’s worth noting that while exercises like cycling and swimming are good for cardiovascular health, they don’t help much with bone health over the years. So, try out some classes at laurenfoxondemand.com!

The Key is Vitamin D!

I recently found out my Vitamin D levels dropped significantly in the last year, so I’ve started taking Vitamin D supplements to boost it back up. Osteoporosis, or the weakening of your bones, is a disease that can be combatted with Vitamin D. My mom had it so I get nervous and want to do everything I can to avoid it! I know what you may be thinking after all this talk about bones… fitness is about muscles and fitting in your clothes!! You’re not wrong, but if we don’t have healthy bones, our muscular strength and dress size won’t matter as much. Our bones are the basic anatomy of what keeps us together! We have to take care of them just like anything else.

Vitamin D helps your body absorb calcium from the food you eat and distribute it to your bones. It’s crucial if you want to keep bone density high as the years pass! Though we can only get calcium through food, our bodies can make Vitamin D when we are out in the sunlight. Depending on where you live, it can be hard to get enough Vitamin D in the winter months or at times when it’s raining a lot. Supplements can help if that’s the case! Just be cautious with taking Vitamin D supplements… the recommended amount is 400-800 IU (international units) per day, but other studies recommend slightly higher levels. Bottom line: don’t overdo it. If you’re getting a good amount of time in the sun, consult a doctor before deciding to take supplements!

As a side note, my husband, Dr. Ricky Fox, owns an energy clinic that provides injectable Vitamin D, B-12, and a multivitamin. He gives me a D and B-12 shot every other week. It boosts my energy so much that I can tell when it’s time for the next shot! Feel free to email me if you are interested in purchasing any of these injectable vitamins and we will ship them directly to you! My email is laurenfoxondemand@gmail.com.

I am not going to let turning the age of a speed limit sign get me down! I am going to be very thankful for my good health so far and be even more diligent with my exercise, healthy lifestyle, and supplements. I am just like you… I get so busy that I forget to take all the supplements needed at my age! I am going to share the list my doctor recommended for me. As always, speak to your doctor to verify these are right for you; however, they are all over-the-counter and readily available. If you are like me, you may need a little help dialing in on what is truly needed.

My doctor recommended two multivitamins, one mega GLA, two Natrol carb intercepts, and two Omega-3s in the morning as well as three Neuro-Mag magnesium capsules at night. If you want to get a picture of what you may need, go over to Dr. Ricky’s website at www.idlifezone.com/1287246 and take the assessment quiz!

Aging is hard enough as it is… so take control of what you can and make it a little easier! Whether you are looking to continue your fitness after 50 routines or just get started, Lauren Fox on Demand is a great place to go! See y’all there! 🙂

Until next time, xoxo! 🦊 
Lauren

Get Fit, Foxy and Fabulous, at Home or Away,
on YOUR schedule, on Any Device!

Change Management
Accept What You Cannot Change

This is a common saying… I’m sure we’ve all heard some version of it before! Boy, is it true. If you’re anything like me, you probably spend a lot of time thinking about things you have no control over. It’s a waste of time and energy—trust me! I struggle with this because I am a perfectionist… and it’s taken me until my 55th birthday, which is this Friday, to realize I can’t control everything! I can’t work 24/7 or make everything right all the time. It’s not humanly possible!! And believe me, I have tried. My grandmother, Memaine, always said, “Don’t worry… don’t borrow trouble!” She knew how much of a worrywart I was (and still am!), but ironically, I think I got that trait from her! She was just the same way. Wherever our worrying nature comes from, we have to find ways to accept what we can’t change and work on what we can.

Letting Go

Easier said than done! Letting go is SO difficult… especially because we often cling the tightest to what we care most about! Letting go doesn’t mean we have to care less, just that we recognize it isn’t all in our power to control. And that is a GOOD thing! Wouldn’t it be nice to free up some space in your mind? I know I’d benefit from that, so I’m trying to make it happen. The first step is accepting what you can’t change. Recognize those things that are beyond your power. The only thing you can control all the time is how you respond to people and situations! When bad things happen, your biggest source of power is how you react. Make the most of a bad situation! This is all possible when we learn to let go of the need to control everything.

Don’t Sweat the Small Stuff

This is another catch phrase we’ve probably all heard before. But when you really think about it, this is a nugget of great wisdom! When we stop worrying about all the little things and trying to control it all, we have a greater capacity to take care of the big, important things! It’s like picking your battles. You’re going to have to fight, but not all the time. Fight in the battles that really matter. Spend your limited time and energy on things that are truly important in the long run, not just in the heat of the moment.

Embrace the Struggle

I hate to break it to you, but accepting what you can’t change isn’t always the easiest thing. But if you know that going in, the whole process gets a lot easier! There are some hard truths that you must accept in order to start letting go. First, the hard things are what make us better. We grow stronger each time we face a challenge and are forced to overcome it. And we don’t have to do it alone! I’m here for you, and I’m sure there are people around you who are willing to help you, too! The hard stuff is the good stuff! Second, you can’t be good at everything. Now I know you are probably already thinking of someone you know who is an exception to the rule, but I promise you that even those people have their weak areas! When you release the need to excel at everything, you have a much better chance to play on your strengths. Focus on what you are good at and what you enjoy! There’s no use wasting effort on things that we weren’t made to do. Find your things and zero in! You’ll save energy in the long run. Third, balance is necessary. At times, I feel like work is the ultimate thing in my life. There never seems to be enough time to do everything I need to do!! I’m sure many of y’all can relate to that. Other times, I think spending time with my family is all I need, and I don’t want to spend so much time working! And even outside of that, I have friends, hobbies, and passions that all require attention to grow! The key is perfecting your balancing act. Don’t perfect one area… perfect the way you balance of all of them! If you’re juggling three balls and you suddenly divert all your attention to a single one, the other two fall to the ground! Find a way to keep all three in motion, devoting adequate, balanced attention to each. Once you master this (or at least improve!), you will see a radical change in your life.

All of these points relate to your health as well! It’s not going to be perfect; you don’t have complete control to make changes happen just the way you want, and it’s definitely part of a balancing act! If you only focus on healthy eating and exercise, your relationships and work may suffer. If you focus on everything but your physical health, you won’t be as equipped to juggle all the other things in your life. I know you are all busy, and that’s why I made Lauren Fox on Demand. It helps you fight through a challenge without consuming all of your time! It will require a chunk of your energy… I can’t just go easy on y’all!!... but it will be worth it. Come join me and commit to letting go of what you can’t control and moving forward to the best version of yourself!

Until next time, xoxo! 🦊

Lauren

Get Fit, Foxy and Fabulous, at Home or Away,
on YOUR schedule, on Any Device!

BACK TO SCHOOL!
Fitting In Fitness on A Busy Schedule

Hey y’all! We all know what time it is… back to school! Summer is coming to an end, and school is about to be back in swing. Whether you’re in school or not, this is the time of year that brings to mind fresh starts and new looks! For those of y’all who are closer to my age… do you remember picking out your first day of school outfit the night before classes started?? It seems like I always wanted to look my best and show off my new self to kick the school year off right! No matter how old you are, this time of year has a little bit of magic to it. Let’s harness it and get our rear ends looking good for a new pair of jeans!

Work With What You’ve Got

There is nothing wrong with wanting to improve the part of your body you like the least, but what if you started with what you like the best? Our bodies are all different. What works for me won’t always work for you. The amount of effort to see change isn’t the same across the board. But we all have areas that we can take pride in and feel confident about! Just because you have short legs doesn’t mean you can’t have beautiful, toned arms. If you’re tall and lanky, that doesn’t mean you can’t build up and round out your booty! Work with what you’ve got, ladies! Stop criticizing your physique so much and get to work on an area that you’re already feeling great about! Start there and then move on to the next. It’ll get the ball rolling, and you might just build up some confidence before jumping into the harder-to-change areas.

Rock Those Jeans

We’ve all done it… we’ve gone to the store and bought that pair of jeans that were just a little too tight. We get them as a source of motivation—“I’ll get in shape so I can fit in these!” They’re our dream jeans that will hug our curves just right… if we lose a few pounds or shed a few inches. There is nothing wrong with that! In fact, it’s a great way to set goals, which is a necessary step if you want to make a change! Having a clear picture of where you are and where you want to go is crucial to success! You’re more willing to put in the time and hard work it takes to get in shape when you have an incentive at the end. This works for a lot of people, and it might just work for you, too! We all deserve to rock those jeans!

Make a Plan

So you have the desire and the goal, but you need to make a plan to see results! This is often the hardest part for people. It can require rearranging your schedule—maybe even your priorities. You have to have a tangible way to get from Point A to Point B because without it, those dream jeans might just stay in the back of the closet! And we don’t want that. Figure out what it’s going to take to get you active. Is it a gym membership? A Lauren Fox on Demand subscription? A workout partner? A healthier diet? Less time watching TV at night?

When you go with your kid to buy school supplies, pick up an extra spiral notebook—write down your goals there! Figure out at least 3-5 times a week you can get a workout in. You can always tune into my On Demand classes and do at least half a class if you’re short on time! It’s great if you can manage to get it in early by waking up 30 minutes earlier, but if not, do it when you can! Do it before you have a chance to talk yourself out of it! You can also make a vision board in the front of your notebook to motivate you. Cut out photos of how you want to look in your jeans, or whatever it is that inspires you! Having a visual can be very powerful. Make sure you keep it somewhere you can see daily… seeing is believing! Write out some positive affirmations and practice repeating them out loud every day! This gets your brain in the right place to succeed. Some examples might be:

“There is always time left to become the person you are supposed to be!”

“In two weeks, you’ll feel it. In four weeks, you’ll see it. In eight weeks, you’ll hear it.”

“The body achieves what the mind believes.”

“I am amazing. I can do anything. I choose to be positive. I know my worth. I will succeed.”

Writing things down also helps keep you accountable. Keep track of when you workout and if you meet a goal. Treat yourself when you have a little victory! This could be a pedicure, massage, etc. Also try keeping a food journal… this can be difficult, but might be worth a shot if you’re really trying to make a change! Look back at what you were fueling your body with and see where there’s room for improvement… and again, reward yourself for good choices! See how many days you can make it without eating or drinking anything unworthy of your new body goals!

The beginning of making your plan and living it out will be hard, but with time, you can accomplish what you set out to do. Those jeans are calling your name and cheering you on!! And of course, so am I!

On my website, www.laurenfoxondemand.com, I have a variety of workout videos for busy women just like you. I want to help and make it easier! As it’s been said before, “Plan your work and work your plan.” You can do it! Remember how it felt to walk into school looking better after a summer in the sun… and know that you can have that feeling again! Work hard for that back to school bod, ladies! It’s worth it!

Until next time, xoxo! 

Lauren🦊

Get Fit, Foxy and Fabulous, at Home or Away,
on YOUR schedule, on Any Device!

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