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Angela Joy Health & Fitness

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Feeling Stressed? Overwhelmed? Impatient? I Can Relate!

Stressed about life anyone? I saw this quote from “Godly.Waiting” on Instagram. “The reason you are so stressed in because you’ve been trying to figure it out on your own. Let go and let God make it happen. He’s already paved a way.”

I think we all have had a time or two in our lives where we try to figure things out on our own. We work in our own strength to make things happen in our life. We develop goals, plans, ambitions, dreams and hopes in an effort to attain happiness, success, recognition or what have you.

Goals and ambitions are really good things to have in our lives. But, what happens when life doesn’t turn out how we had hoped? What happens when you have worked tirelessly towards achieving specific goals and dreams all to find that they are not within reach. We don’t win, success, or follow the “plan.” Maybe, something went wrong, the money wasn’t available, a sickness occurred, maybe even a death – nevertheless, you are now being recalculated and the path towards your dream is closed off.

What do we do then? Do we give up? Keep trying? Start over? Or, do we stop?

Who is to say? Not me.

I have had numerous setbacks in my life. If you asked my five years ago if my life would be where it is now I would laugh at you. Nothing in my life has gone the way I had hoped, dreamed, planned.

Sometimes I get upset. Sometimes I want to do everything in my power to change my circumstances. Sometimes I want a do-over. Sometimes I obsess over what I can change.

However, what I really need to do is stop. Stop dead in my tracks and turn to the one who created me. Yes, He can instill desires and hopes in our hearts. Yes, we can have dreams that we think are pleasing to Him and part of His will. But, we can also be misguided. We can misunderstand, misconstrue, misinterpret what we are actually being told. On the other hand, this process of being “recalculated” can also be a learning experience or testing. The Lord works in mysterious ways. And it is not our job to understand all of the interworkings of His plan for our lives.

I have beat myself up time and time again asking questions such as these: Is this the will of God? Is He leading me here? Do I need to do this in order for His plan to enter into my life? What can I do to receive His blessing and direction?

I am sure that these questions are not too far off of your mind from time to time.

The Lord woke me up in the middle of the night after one of my long days of stressing out over my future and trying to “fix” my life in my own strength. He told me that there is nothing I can doNothing I can do in my own physical strength that will bring me any closer to His will and plan for my life.

There is one thing I can do, however!

What I CAN do is surrender. I can give my life to the Lord and trust that He will guide and direct my paths. Psalm 119:150 states, “Thy word is a lamp unto my feet, and a light to my path.” He is our light. Our faith and trust in Him directs our paths.

If we knew what God had planned for our lives then we wouldn’t have the opportunity to develop our faith in Him. He leads us exactly where we need to be at exactly the right time — when we put our trust in Him. (God is never late 🙂

Whenever I am feeling down, feeling the need to work in my own strength, or feeling disappointed — I use this time to look to the Lord for answers. (I look to Him for my strength and direction).

“Better a patient person than a warrior, one with self-control than one who takes a city.” Proverbs 16:32 (Having the self-control to trust in God)

Jesus replied, “You do not realize now what I am doing, but later you will understand.” John 13:17 (Which is what He told his disciples)

“Trust in the Lord with all your heart and lean not on your own understanding: in all your ways submit to Him, and He will make your paths straight.”  Proverbs 3:5-6

It is truly amazing what God can do with our lives, IF we will let him.

Sometimes we need to take a big step back. We need to step back from our minute problems and difficulties. Yes, this scenario may seem big to us, BUT it is nothing for God. We must remember that He is in control. We are in the palm of His hands. He can change our situation around in a heart beat …. However, He can also allow us to stay in our situation.

In my life, I truly feel that the Lord is leading me to use this integral time in my life to grow closer to Him — to learn more about His teachings, grace, love, promises. To develop my faith and trust in Him. You never know, you may need to go through these “waiting” periods in order to handle the blessing God has on your life.

Regardless of what God has in store, it is our job to place our faith in Him. To call onto Him and ask that He guide, direct and strengthen us. God will never fail you. Please trust Him today 🙂 I promise He will give you everything you need, and more!

“Now to him who is able to do far more abundantly than all that we ask or think, according to the power at work within us.” Ephesians 3:20 (ESV)

Allow the Lord (the Holy Spirit) to work within you and develop the fruits of the spirit. Allow Him to come into your life. Allow Him to make a way where there is no way. He will provide, all you need to do is ask Him ❤

May God bless you in whatever season you may be in, whatever difficulty you may be facing, whatever struggle may be overpowering you.

 

Wishing you love, joy and blessings ❤

Angela Joy

What Really Matters in Life: What will You Talk About When You are 90-years-old?

IMportant Life

By: Angela Joy

Today I was working with a client of mine who is 90-years-old.

He is a fantastic man who is able to do many exercises that people half of his age cannot do.

Each time we work together he amazes me.

He said something today that struck me.

While he was walking on the treadmill he shared a story from his past. He expressed how happy he was to be married to his wife and how lucky he was to have her by his side. This was not something new that he had shared. We have worked together for about a year now. He happens to have dementia and does not always remember the things that he has told me.

Nevertheless, as he expressed his appreciation for his beloved wife he began to reflect on one of his memories. “Right after we were married and she and I went on a trip. We went a trip around the world,” he said with a smile.

He had told me this story several times before. Today, however, I realized something. This story must have been a significant experience in life. Each time we talk about his past he tends to bring it up. This one seemingly unimportant event to some must be one of his favorite memories from his life.

Amidst everything else over the course of his entire 90 years of life he recalls this trip.

I thought to myself as he continued on with his story, “What will I talk about when I am 90? What memories from my life will be carried with me throughout the course of my life? What will be so significant to me that if I happen to lose my memory I will be able to look back and smile?”

For me personally, I am not sure. Maybe I will remember my study abroad trip to Europe during college. Or maybe a favorite race that I ran. Or maybe, and most likely, my memory will be one that I have yet experienced, which I hope!

One thing that I do know for sure was that my memory most likely will not be from the jobs that I have worked, the degrees that I achieved, or the awards that I received.

These accomplishments are all wonderful. However, they do not stand a chance to a trip around the world with your newly married spouse, or the birth of your first child, what it feels like to fall is love, the love that you receive from your parents, or the relationship that you have with a grandparents.

It can be so easy to get caught up in life – our goals, our jobs, our studies –we tend to lose focus on the things that are truly important in our lives. We forget the value of the moments that we hold in our memory and never forget. The refreshing smiles, the warm hugs, the contagious laughter – these are the moments we want to remember. These are the moment we want to value, appreciate and take notice of. These are the moments in our lives that we will want to reflect on when we reach 70, 80 and 90-years-old.

Therefore, I urge you to stop, take a moment, and appreciate these moments. Don’t wait until you grow old to appreciate and value all that you have today. The degrees, grades, awards, and belongings, they likely will hold little value to love that you shared, the friendships that you made, and experiences that you created.

 

Take a few moment and ask yourself;
What will you remember from your life when you are 90-years-old??

Appreciate Who You Are Today

Appreciate who you are today, and what it took for you to get here. 

As I crossed the finish line of my second triathlon the first thoughts that crossed my mind were, “What was my time?” “Whats place did I finish in?” “Did I beat my time?”

wearsafe

This in unfortunate because I had such a great race and I was not taking the time to appreciate my experience, recognize how fortunate I was to even participate in the race, or express my gratefulness for the training the I had done over the past several months.

Instead I was ready to put myself down, sabotage my results, and only focus on the negative aspects of the race.

Yes, if you are trying to improve it is important to recognize your weaknesses and work to improve them. However, it is not healthy or beneficial to dwell over the negatives without giving recognition and value to the positives.

triathlon

Though I did not finish at the time that I had anticipated or the rank I was hoping for, I did pretty awesome.

My greatest strength of the race was the run, the second was the bike and the third was my transitions.

My greatest weakness was the swim.

Now that I have recognized my strengths and weaknesses I will examine the how and why?

The Swim: 1/2 mile – time 25:06 – 203rd place
– I finished it!
– The water was clear and beautiful
– I became very anxious
– I was not prepared to swim for that long of a distance (1/2 mile)
– I was not prepared to swim that fast
– I was not prepared to run in the water and then swim

Therefore, I learned that:
– I need to practice a racing start
– I need to learn to swim well with others around
– I need to practice sighting the booeys
– I need to swim longer with periods of speed
– I need to swim more often (3 times per week)
– Most importantly, I need to become comfortable swimming in the water

The Bike: 11.5 miles – time 40:44 – about 16 mph – 48th place
– I made up for the (significant) lost time in the swim
– I passed at least 50 people
– I loved the downhills, they were a lot of fun!
– The views were very scenic and beautiful!
– The women racing were all very kind and encouraging
– Picking people in front of you and then making it a goal to pass them is very helpful

I learned I need to:
– Learn how to effectively change gears (how, why and when)
– Cycle faster and more efficiently
– Learn how to effectively pass in a race (proper bike etiquette)
– How to properly fuel and hydrate on the bike
– Get a good racing bike (for sure)
– Preparing my mind for the run
– Save my legs for the run

The Run: 3.1 miles – time 23:09 – 6th place
– I did fantastic! I ran 3.1 miles in 23 minutes, which is not my best time, but I am happy with it after having swam and biked
– I passed another 50 or so women
– I felt awesome running! I ran strong and effortlessly.
– I had fun and got into a comfortable racing rhythm
– I did not get hurt, which was great because we ran through trails

I learned I need to:
– Practice running after biking (pre-planned brick workouts)
– Improve my speed and running economy
– Prepare for the run mentally
– Give some more time to cycling and swimming while maintaining my running ability 🙂

appreciatte

Overall, I am appreciative that I was able to participate in my second spring triathlon race.

Though I did not finish where I would have liked to, there is a great deal of room for improvement.

I learned that I need to take the strengths that I have, recognized the weaknesses, and most importantly appreciate where I am.

Six months ago I knew nothing about triathlons and was intimidated to get into the water. Today, I have completed two sprint triathlon races, one of which included a half mile open water swim (something I never thought I could do) and I ended up finishing 41st in the race and 5th in my age group.

Yes, I do want to improve. Yes, I want to be faster. Yes, I want to become a better, faster and stronger athlete.

All of these goals take time. They must be recognized as goals.

appreciate-now

The only way to achieve a goal is to recognize where you are right now (your starting point), create a plan, and finally begin taking steps to achieve your goal.

Anything worth having is worth waiting for. You will appreciate something much more if you spend time working hard to achieve it. You are worthy of greatness, you just need to allow yourself time to get there.

Nobody become a pro-athlete overnight. Everything in life takes time.

Appreciate where you are RIGHT NOW, then take steps to move towards where you want to be. You will get there – at the right time, the right place, and with the right people.

value
❤ Wishing you love, joy and blessings,

Take some time and appreciate yourself for where you are right now.

-Angela Joy

You Can Run Your First 5k!

Overcome your fears and achieve your goals: Here is how.

By: Angela Ciroalo

Have you ever dreamed of running in a 5k race but never thought you could actually do it.

Instead millions of doubts, questions and concerns flashed through your mind; How would you prepare for it? Are you actually capable of completing it? Where would you even start? Could you get injured? Is it even worth it?

So many questions run through your mind, causing you to doubt your abilities and pass the idea off as a brief moment of excitement.

Don’t let your dreams stop here. Give your dream a chance. Challenge yourself and let your body show you what it is capable of!

You can do anything if you put your mind to it and you CAN finish a 5k race!

Think back to how you felt when the idea first ran through your mind. You saw yourself running in the race, crossing the finish line, and feeling absolutely fantastic. This does not have to be a fantasy. Make your dream a reality. Follow the tricks, tips, advice and training plan provided in this article.

Women

Step 1: Change your mindset.

A 5k race is achievable for everyone and anyone.

You can, and you will, complete your first 5k race.

Now that you have read that sentence, repeat it, think it, and believe it. Tell your friends. Tell your family. The more you say, the more you will believe it.

At times when your beliefs run low, use visualization and envision yourself crossing the finish line.

When times are tough and you don’t feel like exercising in preparation for the race remind yourself of your goal and how are going to feel once you achieve it!

Michael Thorne Race

Step 2: Choose Your Race

Select the race that you plan to complete.

Use local race calendars to find a race that is close by, in a convenient location and is runner/walker friendly.

Choose a race that is within the next three months to prevent any relapse or a change in mindset.

Ensure that you, your family and your friends are not busy that day.

Once the race is selected – sign up! Don’t put it off and forget about it.

Angela_Firecracker 5Mile_2016

Step 3: Begin working toward your goal.

In order to prepare for the race start your training by walking.

Walk three to five days per week for a total of 20-30 minutes. Walking will create your baseline fitness level, which you will improve upon as you are training.

Once you feel comfortable walking several times per week for a few weeks, begin to implement jogging into your walk.

Jog for several seconds, followed by walking for a few minutes.

Increase the amount of time you jog during each workout until you are able to jog for a full 20 minutes or more.

Follow the 8-week long training plan provided below. The plan will guide a new runner to walk/jog their first 5k race!

You Can Run Your First 5k
8-Week Training Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Wk. 1 Walk 15 min. Stretch Walk/Jog 15 min. Stretch Walk 15 min. Stretch  Walk/Jog  20 min.
Wk. 2 Walk 15 min. Stretch Walk/Jog  20 min. Stretch Walk 20 min. Stretch Walk/Jog 25 min.
Wk. 3 Walk 17 min. Stretch Walk/Jog  25 min. Stretch Walk 23 min. Stretch Walk/Jog 30 min.
Wk. 4 Walk 17 min. Stretch Walk/Jog  25 min. Stretch Walk 25 min. Stretch Walk/Jog 30 min.
Wk. 5 Walk 20  min. Stretch Walk/Jog  30 min. Stretch  Jog 5-10 Walk 5-10 Stretch Jog 10 Walk 20
Wk. 6 Walk/Jog 20 min. Stretch Walk 10, Jog 10, Walk 10 Stretch Jog 15
Walk 15
Stretch Jog 18  Walk 15
Wk. 7 Walk/Jog25 Stretch Walk 8, Jog 15, Walk 7 Stretch Jog 20  Walk 10 Stretch Jog 22  Walk 10
Wk. 8 Walk/Jog 20 Stretch Walk 5, Jog 15, Walk 5 Stretch Jog/Walk 20 min. Stretch 5k Race! 

Step 4: Look and Feel the Part

In an effort to feel fully prepared for the race it is important to feel as though you “fit in” with other runners.

Try stopping in to a running specialty store and check out the different styles of shorts, tops and shoes that were created for runners.

The clothing and specialty outfits are not essential. They were created for comfort, support and injury prevention.

Pick out an outfit that makes you feel comfortable running.

Practice your run in this outfit a few times, then save it to wear during your big day. A comfortable running outfit will ensure confidence, ease and prevention of injury on race day

Belmar 5Mile_July 2016_Angela

Step 5: Train Appropriately.

Warm Up: Before each workout complete a 10 to 15 minute warm up. The warm up is crucial for preventing injury and ensuring a great workout.

Run or walk at a speed that allows you to maintain a conversation. You should not feel out of breath or tired at this point.

The Workout: Follow you training plan and run and/or walk for 10 to 30 minutes three to four times per week leading up to the race.

Cool Down: Once your workout is completed the body should be adequately cooled down before fully stopping. Begin slowing your speed down, allowing the heart rate to return to resting levels.

Walk or run at a conversational pace for five to ten minutes.

Follow your cool down with stretching. Hold your stretches for 10 – 15 seconds to create flexibility and prevent injury.

ST Pl
Female runner exercising

Step 6: Follow these great tips to motivate you in preparation for your first 5k race!

–          Find a running partner buddy to train with, run the race with, or hold you accountable.

–          Set a goal finishing time.

–          Create a vision board to place on your wall reminding you of your goal.

–          Lay out your running clothes the night before a workout.

–          Share the good news. Tell friends and family that you will be participating. Invite them to cheer you on.

–          Keep a training journal to monitor the progress you are making.

–          Look up the race map to fully prepare you for the event.

–          Don’t beat yourself up if you miss or skip a workout.

–          Celebrate each accomplishment along the way.

–          Enjoy the journey and have fun!

Love running

 

 

Stay Cool on Your Next Run with These Great Tips!

By: Angela Joy

All year long we count down the days till the sun is shining, the ocean water is glistening and the warm sand sits beneath our toes – alas summer has arrived!

When you live along the Shore, you can’t help but love summer. When you are a runner this love has a completely new meaning.
Warm weather means more daylight which equates to more running – and who doesn’t love more running?

While the warm weather and increased daylight can be fantastic the summer season does have the potential to create some critical situations such as; heat exhaustion, heat stroke, severe dehydration, sun burn, and severe body fatigue.

In an effort to stay cool and healthy this summer while running, try following the following tips.

Running water

  1. Stay Properly Hydrated

Hydration is critical when running during the summer months.
Dehydration can lead to difficulty breathing which can lead to injury, falling faint, or even heat stroke.

When the body is lacking hydration the amount of blood volume decreases causing the heart to pump harder which will impact performance.

As a result it is best to drink water before a run, during a run and after the run.

Be conscious of your hydration level.

Try checking the color of your urine to determine how hydrated your body is.

The darker the color the lower the level of hydration.

The lighter the color the greater the level of hydration.

  1. Warm Up and Warm Down

Before you begin your workout or next race be sure to start with a warm up.

I know this may sound counterproductive especially if temperature is warm and your body already feels warm, however the warm up is a very important part of running.

The warm up allows the body to adapt to the movement that you are preparing for.
Blood is pooled into the legs and arms away from the organs in order to allow you to run.

The warm up also allows the body time to acclimate to the current temperature.

If you spent the morning indoors with the air conditioning on your body will not be prepared to jump outside in the heat and start running.

The warm down, or cool down, is also important.

If it is very hot outside and you have just completed a workout you it is important to slow down your pace for another mile or so, allowing the body to cool down, the heart rate to decrease and

Long Distance

  1. Wear Sun Screen

While running outdoors during the summertime it is important to apply sunscreen to skin surface areas that will be exposed on the run.

Sun burns and skin cancers are not fun, therefore preventative measures such as applying sunscreen early and consistently are essential.

In an article published in Running Times in May 2015 San Diego runner and board certified dermatologist Jeffrey Benabio stated that the best sunscreen to apply is the on “you’ve got.”

Benabio suggests applying sunscreen with an SPF of 30 while consistently re-applying.

When applying sunscreen make sure to cover all of your bases; face, lips, head, ears, chest, arms and legs.

  1. Wear the Proper Attire

While I can suggest to you specific clothes to wear in the heat it is equally important to recognize clothes not to wear in the heat.

Clothes that are black, made of cotton, are too big, and stick to the body should not be worn when running in the heat.

Items that should be worn include dri-fit and sunlight reflective clothing, sleeves to block the sun, a hat or visor and sunglasses.

Each item will assist in keeping your skin health, sunburn free and the body cool.

ST Runners

  1. Run at the Right Time of Day

In an effort to avoid the high temperatures or high humidity try running early in morning before sunrise or late at night just before sunset, or even after if possible.

Avoid running in the middle of the day when the temperatures are at their high and the sun is strongest.

Both running early and late in the day may seem inconvenient, however both can be very relaxing and enjoyable.

Very few people are awake or out on the road at these times plus you might get a chance to see a sunset or sunrise.

  1. Run in Shaded Areas

Try running in a new location.

Seek out areas close by a body of water, surrounded by trees or in a cool area.

Running on asphalt, in the middle of the day, without any trees or a breeze can be disastrous.

No matter how well you have prepared for the run you will feel drained and can potentially harm the body.

Seek out shaded areas and enjoy the run without the discomfort.

Running 2

  1. Listen to your Body!

Most importantly listen to your body.

Running is the heat can have a dramatically negative impact on the body.

If the proper precautions are not taken you may find yourself feeling nauseous, sluggish, tired, ill and/or dizzy.

Listen to your body. If it feels too hot to run – don’t.

If you feel tired and think you should stop, don’t test yourself – not on a hot day.

Recognize and feeling of concern and address it as soon as possible.

When dealing with heat, err on the side of caution.

Enjoy the sun and the surf this summer. Stay cool and keep running!

 

Do you like to run in the summer? Share with me some of your favorite summer running tips! I would love to hear from you. 

 

❤ Wishing you joy, blessings and love,

Angela Joy

10 Steps to Becoming a Runner

By: Angela Joy

Are you someone who would like to run, but feel intimidated or unsure where to start?

When the furthest run you have ever completed was the mile run in your high school gym class running for fun can seem impossible. Don’t worry, you are not alone.

In an effort to offer motivation and support in beginning your running journey, I have listed my top 10 tips to becoming a runner.

I am a runner

  1. Start slow: My first tip is to start out slowly.

People often think that running must be completed at a fast pace, for multiple miles, almost every single day.

The truth is it is best to ease into running. Start with the run-walk method.

The run-walk method allows new runners to build up their running endurance, prepare and train their muscles, and strengthens their lung capacity.

During the first week of your training plan the Road Runner’s Club of America [RRCA] suggests beginning walk to run interval consisting of a one-minute run followed by a four minute walk for a total of thirty minutes.

Each week increase the amount of time spent running while interchangeably decreasing the amount of time walking until you are able to run for the full 30 minutes without walking.

You are  capable

  1. Set a goal: Whether the goal is as small as “running for 10 minutes without stopping” or “running in a 5k race” it is important to set a goal for yourself.

The American Council on Exercise [ACE] suggests setting SMART goals.

SMART goals are specific, measurable, attainable, relevant and time-bound.

Specific goals are not broad or general. They are simplified and precise.

Measurable goals have a specific distance or time.

Attainable goals are within your reach.

Relevant goals are relatable to your long-term goals.

Time-bound goals have a set deadline.

Short-term and long-term goals can also be set. Short-term goals help to build the momentum and confidence.

Long-term goals are beneficial when the motivation and confidence wear thin.

  1. Keep a training journal: In an effort to track your progress it can be very helpful to keep track of your runs.

Write down the days you ran, the mileage you completed and the time you completed the runs within.

After each week compare and contrast each run.

Make notes of where you may have run at a faster pace, a slower pace, a longer distance or a shorter distance.

ST Runners

  1. Learn to warm-up, cool down and stretch: For new runners it is fantastic to implement these three healthy habits early on.

Starting off with a slow and steady warm up allows oxygen and blood to be delivered to the muscles and fully prepare the body for the run you are planning to complete.

The cool down allows the body to ease the blood flow away from the muscles that were working and back through the rest of the body.

Stretching allows the muscles that were just exercising to stretch and prevent any tightness, injuries or pain.

Incorporating these three habits into your running routine will not only make you a much better and smarter runner, it will also prevent you from a great deal of pain and injury.

 

  1. Follow a plan: Once you have chosen your goal your next step is to create a plan that you guide you in accomplishing your goal.

The plan that you choose should be catered to your goal distance and time, it should offer you ample preparation time, while also providing a manageable schedule of training runs each week.

A female road runner runs down a road at dusk at Independence Pass.

  1. Get a good pair of shoes: It is important that you run in a supportive and comfortable pair of running shoes.

Running shoes that are several years old and worn down can cause injuries to your body.

Seek out a local running store and request a shoe fitting, along with advice for selecting the perfect fit.

The right running shoe will offer your feet support, will improve your stride, and will prevent injuries caused by incorrect or old shoes.

 

  1. Make friends that run: Having friends that enjoy running can be motivational, resourceful and supportive.

At times when you want to give up, skip a workout, or you are just looking for advice – the right running buddy will come in handy.

Whether your buddy is a new friend, an old friend, a running group or an organized running club – having people around interested in the same thing as you, training for a similar event, can be very helpful and supportive.

You can do

  1. Seek motivation and guidance: Motivation and guidance can be found in multiple places, including the internet, speeches and presentations, friends, and books and podcasts.

When preparing for a new event or type of race I often seek out new information from podcasts, YouTube videos, books and presentations.

I make an effort to learn as much information on the topic as I can.

I look to professional and accomplished contestants who have made a name for themselves in that event or type of race.

I also enjoy learning the how and why they chose to accomplish their goals. These stories always offer insight and motivation.

Juices

  1. Eat and drink well: When additional strain is put on the body it is important to replenish and refuel the body.

Proper nutrition and hydration will assist in improving runner’s performance, strength and overall health.

I am

  1. Enjoy the process: Last, but not least; enjoy your running journey.

This is a very precious time. Learning a new skill is not easy for anyone.

Give yourself credit and have fun along the way!

 

❤ Wishing you love, joy and happiness,

Angela Joy

Your Integrative Nutrition Health Coach!

I am happy to announce I have officially completed my certification at the Institute for Integrative Nutrition (IIN).
 
I am now a Certified Integrative Nutrition Health Coach!!
IIN Health Coach
 
Over the course of the past year my life has transformed in more ways than I could have imagined — all of which I am incredibly thankful for.
 
I learned an abundance of valuable information on how to live a fully authentic, healthy, and well-balanced lifestyle.
 
Now that I have been able to learn this life-changing information and instill amazing transformation into my own life, I am hoping to bring this gift to you through my health coaching practice.
 
My education at IIN consisted of coaching methods, practical lifestyle management techniques, and over 100 dietary theories; including Ayurveda, gluten-free, Paleo, raw, vegan, macrobiotics, and everything in between.
 
I was taught by the top specialist in each field. Just to name a few; Deepak Chopra, David Katz, Walter Willett, Andrew Weil, Gabrielle Bernstein, Mark Hyman, Marion Nestle, Joshua Rosenthal, and many others.
 
My education has equipped me with extensive, cutting-edge knowledge in holistic nutrition, health coaching, lifestyle change and prevention.
 
As a result I will begin working with clients one-on-one and in group programs to help others create a healthier, more balanced, happier life, while creating sustainable positive lifestyle changes.
Angela Joy Health Fitness Cover Letter
During this process I will also be seeking speaking engagements and events to offer presentations and lessons on various topics. Therefore, if you or someone you know is seeking a speaker in the field of health and nutrition, let me know! I would happy to offer a presentation to your audience.
 
As a Integrative Nutrition Health Coach I work with clients, like you, to help make lifestyle changes and choose health-promoting ways that produce real and lasting results.
 
Fruit

In the coming weeks:

– I will begin offering FREE health history consultations
– I will be launching my website
– I will be sending out my first newsletter
– I will be introducing my first group program
 
Be on the look out. If you are interested in ANY of the above listed items, please let me know ASAP. 
 
Thank you all ❤ I am incredibly grateful for all that I achieved, and everything that is to come xo

Join Me! – Contact me now to get started.

❤ Wishing you love, joy and blessings,
Angela Joy

One-Week Whole Foods Cleanse: Meal Planning

Blog Post # 5: Meal Planning – What to Eat

This post is part of a series of blog post articles that will/are being posted throughout the week in preparation of the cleanse which will occur next week. You are welcome to join and/or follow along! Please notify me if you are interested in joining. I will be happy to offer assistance and guidance along the way! 
Contact: angelajoyhealthfitness@gmail.com

Listed below I have created several options for daily meals plans that can be followed during the one-week of whole foods cleanse!

You can mix and match, or you can follow consistently.

Additionally, listed at the bottom are resources for additional whole foods recipes.

whole foodss

Meal Plan Examples:

Meal Plan – Provided by PCRM

Breakfast
3 oatmeal pancakes with applesauce topping, calcium-fortified orange juice, fresh fruitLunch
Black bean burritos

Dinner
Chinese stir-fry over brown rice: tofu chunks, broccoli, pea pods, water chestnuts, and Chinese cabbage (bok choy), cantaloupe chunks drizzled with fresh lime juice

Snack
Dried figs

Breakfast
1 cup oatmeal with cinnamon and raisins, 1/2 cup fortified soymilk, 1 slice toast with 1 tablespoon almond butter, 1/2 grapefruitLunch
Whole wheat pita stuffed with hummus, sliced tomatoes, and lettuce, carrot sticks

Dinner
1 cup baked beans, baked sweet potato, 1 cup steamed collard greens drizzled with lemon juice, baked apple

Snack
Banana soymilk shake

Meal Plan – Provided by Whole Foods

(Note: some recipes contain animal products) 

Breakfast

Lunch

Sunday

Hot Cereal; Fresh Fruit Roasted Veggie & Hummus Wraps; 100% Fruit Popsicles Carrot Cashew Spreadon Woven Wheats; Lentil Chili; Green Salad

Monday

Apple-Cinnamon Oat Squares; Fresh Fruit Lentil Chili; Salad with Peanut Orange Dressing Black Beans & Rice Extravaganza; Green Salad; Fresh Fruit

Tuesday

Green Smoothie; English Muffin with Nut Butter Green Pea GuacamoleWrap; Fresh Fruit Creamy Curried Cauliflower Soup; Roasted Veggie Couscous; Green Salad

Wednesday

Apple-Cinnamon Oat Squares; Fresh Fruit Garbanzo & Veggie-Stuffed Pitas; Fresh Fruit Romantic Rice Bowl (for a vegan option, substitute portobello mushrooms for the chicken); Fresh Fruit Platter

Thursday

Fruit Smoothie; English Muffin with Nut Butter Creamy Curried Cauliflower Soup; Romaine Salad Whole Grain Pasta with Greens & Beans; Green Salad; Fresh Fruit

Friday

Hot Cereal with Dried Fruit & Nuts Whole Grain Pasta with Greens & Beans; Veggies; Fruit Apple Cooked beans and Roasted Sweet Potatoes; Lemon Treats

Saturday

Loaded English Muffins; Fresh Fruit Salad Lentil Chili; Spinach Salad Layered Vegetable Enchiladas; Banana Nice Cream

Meal Recipe Ideas

Breakfast:

Lunch:

 

Dinner:

Snacks:

  • Apple slices with nut butter
  • Fresh fruits
  • Dried fruits, especially raisins
  • Applesauce or other fruit cups
  • Nuts, especially mixed with dried fruit
  • Soy yogurt
  • Individual boxes of soymilk, rice milk, or fruit juices
  • Breadsticks or pita chips with hummus
  • Pretzels or popcorn
  • Homemade muffins or cornbread
  • Ramen soup with added vegetables
  • Fresh soybeans (edamame)
  • Tofu hot dogs
  • Tortilla chips with bean dip
  • Cheerios, granola, or other cereal in a bag
  • Toasted whole-grain breads or crackers with fruit spread or nut butters
  • Graham crackers or gingersnaps dipped in applesauce
  • Mini rice cakes with peanut butter
  • Frozen bananas blended with a little non-dairy milk
  • Chopped raw vegetables and dip

Desserts:

 

Resources for Recipes and Information:

Oh She Glows

Happy Herbivore

Cookie & Kate

PCRM

Love & Lemons

Greatist.com

Whole Foods Cleanse

Will you join me in this special one-week cleanse?

  • Who: YOU are invited to participate?
  • What: One-Week Cleanse made up of primarily whole foods, no processed or packaged foods.
  • When: Monday, February 29 – Sunday, March 6
  • Additional information and instruction will be provided throughout the week.
  • Free guidance and support will be offered, by me, as needed 🙂
*Note: This cleanse does not include any animal products. If you choose to consume animal products during the cleanse that is up to you. However, I do suggest that you choose to refrain from consuming animal products during the cleanse and determine how your body feels upon completion of the cleanse* 

Please contact Angela Joy with any questions or concerns! If you are interested in participating, please contact Angela Joy at angelajoyhealthfitness@gmail.com

❤ Sending you love, joy, blessings and health,

Angela Joy xo

One-Week Whole Foods Cleanse: Preparation

Blog Post # 4: Properly Preparing for the Cleanse

This post is part of a series of blog post articles that will/are being posted throughout the week in preparation of the cleanse which will occur next week. You are welcome to join and/or follow along! Please notify me if you are interested in joining. I will be happy to offer assistance and guidance along the way!
Contact: angelajoyhealthfitness@gmail.com

wholee foods

If you have chosen to participate in the one-week cleanse it is best to fully prepare for the cleanse.

Preparation can be done through:

  • beginning to eat less packaged and processed foods
  • eating less animal products
  • eating more fruits and vegetables
  • drinking more water
  • purchasing foods that will be eaten during the cleanse
  • finding recipes to make during the cleanse
  • planning out meals you would like to eat during the cleanse
  • setting a goal/intention for the cleanse
  • having a journal ready to track progress

Your Healthy Eating Grocery List

Vegetables

  • Kale
  • Broccoli
  • Spinach
  • Romaine lettuce
  • Zucchini
  • Peppers
  • Carrots
  • Squash
  • Sweet potatoes
  • Onions
  • Garlic

Fruit

  • Berries
  • Bananas
  • Apples
  • Pears
  • Avocado
  • Oranges
  • Grapefruit
  • Lemons

Grains

  • Quinoa
  • Brown rice
  • Millet
  • Barley
  • Oatmeal

Beans/Legumes

  • Black beans
  • Chickpeas
  • White beans
  • Lentils
  • Azuki
  • Kidney beans

Herbs and Spices

  • Salt
  • Pepper
  • Chili flakes
  • Cumin
  • Cardamom
  • Cinnamon
  • Basil
  • Oregano
  • Parsley
  • Thyme

Nuts/Seeds

  • Pumpkin seeds
  • Flax seed
  • Chia seeds
  • Sunflower seeds
  • Almonds
  • Walnuts
  • Cashews
  • Brazil nuts

Click here for a printable shopping list: power-plate-shopping-list

Whole Foods Cleanse

Will you join me in this special one-week cleanse?

  • Who: YOU are invited to participate?
  • What: One-Week Cleanse made up of primarily whole foods, no processed or packaged foods.
  • When: Monday, February 29 – Sunday, March 6
  • Additional information and instruction will be provided throughout the week.
  • Free guidance and support will be offered, by me, as needed 🙂
*Note: This cleanse does not include any animal products. If you choose to consume animal products during the cleanse that is up to you. However, I do suggest that you choose to refrain from consuming animal products during the cleanse and determine how your body feels upon completion of the cleanse* 

Please contact Angela Joy with any questions or concerns! If you are interested in participating, please contact Angela Joy at angelajoyhealthfitness@gmail.com

❤ Sending you love, joy, blessings and health,

Angela Joy xo

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