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Category: exercise

Are You FOCUSED or are You DESPERATE?

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When it comes to achieving your health goals, your perspective on food, nutrition, and lifestyle choices can greatly impact your journey. The question to ask yourself is: Are you FOCUSED or are you DESPERATE?

The Importance of Focus

Having specific health goals can transform the way you view nutrition and the choices you make. When you are focused, every meal becomes an opportunity to fuel your body and move closer to your objectives. This is where having a solid plan becomes crucial.

  • Working with a Personal Trainer: When you hire a personal trainer, they should take the time to discuss your fitness goals and design a tailored plan that aligns with those aspirations. This personalized approach keeps you accountable and motivated as you work toward your targets.
  • Collaborating with a Nutritionist: Similarly, a nutritionist should do more than just suggest healthy meals. They should provide a comprehensive approach to good health, considering your lifestyle, preferences, and nutritional needs. This holistic view can help you create sustainable eating habits that support your long-term goals.

The Mindset Shift

However, you don’t need to hire a personal trainer or nutritionist to live a purposeful, healthy life. What you do need is the right mindset and a bit of planning. Here are some tips to cultivate focus in your health journey:

  1. Set Clear Goals: Define what you want to achieve, whether it’s weight loss, improved fitness, or better overall health. Write these goals down and keep them visible.
  2. Develop a Plan: Create a structured plan that includes your fitness routine, meal prep, and self-care practices. Having a roadmap makes it easier to stay on track.
  3. Stay Mindful: Pay attention to your body’s signals. Listen to what it needs and make adjustments as necessary. Mindfulness can help you distinguish between hunger and emotional eating.
  4. Seek Support: Whether it’s friends, family, or online communities, surround yourself with people who support your journey and encourage you to stay focused.
  5. Celebrate Progress: Acknowledge your achievements, no matter how small. Celebrating your progress can boost your motivation and reinforce positive behaviors.

Where Do You Stand?

Do you identify more with being focused on your health goals, or do you find yourself feeling desperate for change? Reflecting on your mindset can help you shift your approach to health and nutrition. Remember, it’s all about creating a sustainable lifestyle that empowers you to reach your goals.

Feel free to share your thoughts and experiences in the comments.
Are you ready to embrace a focused mindset and take control of your health journey?
Let’s embark on this path together!

Does Your Metabolism Slow Down With Age?

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As we age, many of us find ourselves questioning how our metabolism changes. The short answer is yes, metabolism does slow down with age, but it may not be as early as you might think.

When Does Metabolism Slow Down?

Women often attribute weight gain to a “slow metabolism,” but research indicates that our metabolism typically does not start to decline until our 60s. Here’s how it works:

  • In Your 20s: Metabolism slows by about 3% each year, but this gradual decline levels off as you enter your 30s.
  • After Age 60: The metabolism slows further at a rate of approximately 0.7% per year.

Why Does Metabolism Slow Down?

Several factors contribute to the slowing of metabolism as we age:

  1. Slower Food Breakdown: As we age, our bodies break down food more slowly, resulting in leftover calories that can turn into fat.
  2. Decreased Activity: Aging often leads to decreased physical activity due to injuries, joint pain, lack of resources, or reduced social involvement. A less active lifestyle equals lower calorie burn.
  3. Changes in Appetite: With age, energy needs decrease, which can lead to a reduced appetite. Additionally, changes in vision, sense of smell, and taste may further diminish our desire to eat.
  4. Loss of Muscle Mass: Starting around age 30, people typically begin to lose muscle mass, with a more pronounced acceleration after age 65 for women and 70 for men. Since muscle burns more calories than fat, this loss can contribute to a slower metabolism.
  5. Dietary Changes: As we age, socializing more often can lead to dietary changes, such as increased alcohol consumption, which may contribute to weight gain.

Take Action!

The good news is that you can take proactive steps to manage your metabolism and combat age-related weight gain.

I now offer R3 Coaching

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I am so thrilled to be Coaching others with this amazing protocol.
REAL FOOD!

I’m getting ready for the upcoming R3 Challenge, the first for 2026. I’m working on my final 20 pounds.
If you are interested in starting out this new year in creating a healthier you, do contact me. There is something
for every one in R3. After all, it’s a lifestyle—not a diet. I know it works. I lost 100 pounds in 2022 and it still hasn’t
come back!

Who wants to join me, a certified R3 Coach, in starting a new healthy chapter?

Helping others to feel better and get healthy is the best Career Choice I’ve ever made.

Staying Merry & Bright

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Day 14: Sustain Electrolytes

Because my family runs at supersonic speed. Between holiday activities, shopping, the gym, and sports, we sweat a lot. I know that staying hydrated during physical activity is crucial.

When we body sweat, we actually lose more than just water; electrolytes are also lost. Electrolytes are essential minerals. Proper hydration helps regulate body temperature, keep joints lubricated, deliver nutrients to cells, and keep organs functioning properly. Keeping well-hydrated improves my sleep quality, cognition, and mood, but is especially important to sustain physical activity especially during the holidays. We can’t let Santa down!

Packed with essential vitamins, like Vitamins C and E antioxidant support that helps prevent sore muscles, and Vitamin B12 and Riboflavin for energy and cellular support.

No artificial colors.

$12.99 for twenty packets which amounts to $0.64 per 16 ounce bottle.

In the pink!

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It’s been a busy on the go kind of day for me! I have to stay hydrated with electrolytes, vitamins, and antioxidants. My favorite is this raspberry lemonade pink drink. It has half the sugar of Gatorade and tastes amazing!
You may not hit the gym every day, but Sustain Active Electrolyte Hydration can still help you stay hydrated! With four delicious flavors, Sustain is easy to take along for a quick hydration boost wherever your daily activities take you!
What are your favorite Sustain flavors? Let us know in the comments!

Making Your Holidays Merry and bright

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Day 6: Herbal Deodorant

An herbal approach to 24 hour odor protection that is gentle, strong and lasts all day.

Because we all get stinky from stress and activity and deodorant needs no explanation.

This one has safe ingredients with serious protection that is aluminum free. At $5.49 it’s half the cost of its counterparts.

Support Your Body’s Natural GLP-1

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— Through Food!

At R3, we’re all about helping your body work the way it was designed to. One powerful hormone that plays a big role in managing hunger, cravings, and blood sugar is GLP-1 (glucagon-like peptide-1). While some medications mimic GLP-1, your body can naturally support its production through smart food choices!

Here are some foods that may help your body release more GLP-1 naturally:

🥦 Fiber-Rich Choices:
  • Whole grains like brown rice, quinoa, and oats
  • Legumes (beans, lentils, chickpeas)
  • Fruits such as berries, apples, and pears
  • Veggies like broccoli, Brussels sprouts, and spinach

🥑 Healthy Fats:
  • Avocados
  • Nuts (almonds, walnuts, pecans)
  • Seeds (flaxseed, chia)
  • Olive oil

🍗 Protein Power:
  • Lean meats (chicken, fish, turkey)
  • Eggs
  • Dairy (Greek yogurt, cottage cheese)
  • Plant proteins (tofu, tempeh)

🍵 Bonus Boosters:
  • Spices like turmeric and cinnamon
  • Green tea
  • A little dark chocolate (70% or higher!) 🍫

Remember: Not everyone will experience the same results, but eating a balanced variety of these nutrient-rich foods supports blood sugar balance, satiety, and long-term wellness — the R3 way. I can help!

Join Me for the R3 Fit for Fall Challenge!

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Are you ready to transform your life and prioritize your health?
Join us for the R3 Fit for Fall Challenge, starting on October 6! This is not just another diet; it’s a sustainable lifestyle change designed to help you enjoy your favorite foods while improving your wellness.

If you’re wondering if this program works or not…take it from me, it does. In June of 2022 I was almost 250 pounds and figured what did I have to lose? (Weight, of course) I decided to give R3 a try. I did start losing weight following the plan. Mind you it’s not a diet, it’s a lifestyle switch. At the end of the six-week challenge I was informed I had placed second in percentage of weight loss! I was amazed. I continued following the Real Life part of the plan and by November I had lost 87 pounds. In December I was down by 100 pounds. The following April my weight loss totaled 125 pounds. The best part? I have kept off the weight! It hasn’t come back to haunt me (well, except for 10 pounds that arrived with the prednisone prescription) I plan on ridding myself of those 10 pounds inn this challenge! Who wants to join me to kick off a healthier holiday season?

What is R3?
R3 is a straightforward, easy-to-follow lifestyle plan that allows you to eat the foods you love without counting calories, grams, or ounces. The plan consists of three simple steps:

  1. Reset: Balance your blood sugar and discover foods that benefit you. Say goodbye to unhealthy food addictions and kickstart your weight loss!
  2. Reintroduce: Learn how to balance carbs, proteins, and fats while gradually reintroducing foods you’ve been avoiding.
  3. Real Life: Enjoy all your favorite foods while maintaining your weight loss, even in real-life situations like parties and vacations!

The R3 Process

  • Three Stages:
    • First Two Weeks: Focus on cleansing your palate and eating from the Yes List.
    • Second Two Weeks: Start to reintroduce some items from the No List in moderation.
    • Final Two Weeks: Enjoy guilt-free meals of your choice.
  • The program teaches you Healthy Habits in these seven areas:
    • Community
    • Nutrition
    • Supplementation
    • Water
    • Exercise
    • Silence
    • Sleep

Is R3 Right for You?
Whether you have diabetes, thyroid issues, PCOS, or dietary preferences like veganism, the R3 plan adapts to your needs. You can choose your foods based on the Yes List and explore supplementation to enhance your results.

What Will You Gain?

  • Supportive Community: Connect with fellow participants through virtual training sessions and weekly Zoom Q&As.
  • Wellness Knowledge: Learn tips and tricks for healthy living that you can carry forward.
  • Exciting Incentives: Participants have a chance to WIN grand prizes, weekly product giveaways, and so much more!

Ready to Get Started?
Mark your calendars and get set to kickstart your metabolism and enjoy a healthier lifestyle! This challenge is open to everyone, whether you’re a fitness enthusiast or just starting your journey.

Join Us for the R3 Fit for Fall Challenge!
Let’s embark on this wellness journey together and make this fall the season of transformation. Trust the process, and together we’ll achieve our health goals!
For more details and to sign up, please message me (barbara@hayseedscreative.com). Don’t miss out on this opportunity to transform your life!

Loving what I do

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Out of all of the careers I’ve had, helping others to reach their goals physically, mentally and financially is the best choice I have ever made!!

To say the R3 program has been a game changer for me is an understatement.
R3 has significantly improved the quality of my life in not only managing my tremendous weight loss three years ago, but it has also improved my energy levels, sleep habits and my mood. I’m happier now and know those one-hundred-plus pounds are NEVER coming back.

Recently, I was invited to join a weekly “Wellness Zoom Party” with five other R3 Coaches. We all took turns sharing advice, tips and the impact it’s made on our individual lives. There were so many remarkable success stories as well as non-scale victory stories told. Hearing how this program has changed the lives of so many others, fuels me to continue to share R3 with as many people as I am able.

Having trouble losing those extra 5-10 lbs?

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Maybe it’s your blood sugars.

Blood glucose levels and weight management are strongly connected. Constantly elevated glucose levels prompt excess insulin production. As a result, more glucose is stored as fat, and excess fat—especially belly fat—is one major cause of insulin resistance. 

Recent studies hint that up to 88% of all US adults may have some level of insulin resistance, and it can commonly be found in those who are overweight or obese. Maintaining healthy insulin levels allows your body to utilize fat as energy for healthy weight management. A healthy weight supports glucose control and overall metabolic health.

There are natural supplements you can take to help balance your blood sugars:

  • Berberine (a natural compound derived from plants that supports healthy glucose metabolism
  • Milk Thistle (The liver is the primary site for glucose metabolism and milk thistle supports healthy liver cells
  • Chromium (a mineral that facilitates the movement of glucose from the bloodstream to the cells)

There are lots of berberine products on the market. If you need help navigating, let me know. I’m glad to help teach you what to look for.