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EXERCISE YOUR MIND

Eight Steps for Effective Goal Setting The end of the year is always very powerful for me. It’s a time I let fresh ideas pour in and get excited and focused for the year ahead. I feel it's so important to live intentionally and make the most of your life. And one way I like to do that is by setting goals. Goals give clear direction and help to create focus on achieving the things that are most important to you personally and professionally. People that don't set goals for themselves are like leaves that move in whatever direction the wind blows. Life is just passing them by and is very much happening 'to them' not 'for them'. The saying that comes to mind is from the Cheshire Cat

GLUTEN FREE KETO SUGAR COOKIES In my pursuit of The Best Keto, Gluten Free, Sugar Free (but not fun free!) Sugar Cookies, I made at least 6 variations on my Mother's traditional sugar cookie recipe - tweaking different things to get it perfect. Because what would Christmas be without sugar cookies?! Super simple to whip up and so full of healthy ingredients - I hope you love them. INGREDIENTS 2 ½ cups almond flour ½  cup coconut flour ½  tsp aluminum free baking soda ⅛ tsp salt 1 whole egg ⅓ cup sugar free pure maple syrup or raw honey *honey boosts the sugar content but it is nutritive and natural (would make this no longer

It can’t be November and we're in full-on pumpkin mode already?! Yaaaas! And who said you 'can't have dessert'? NOT ME! I'm all about healthier versions of our traditional treats - I promise that THIS is going to help you stay on track with your goals over the Thanksgiving holidays. With oats, zucchini and protein powder as the base, these bars are gluten-free and vegan as long as you use vegan protein powder. They’re also loaded with hormone-balancing ingredients and nutrients plus they're oil-free and sugar-free - the entire batch is sweetened with just a dash or stevia or monk fruit! You're going to LOVE how moist and nourishing they are. They make a great snack, pre or post-workout snack, healthy dessert or even

Do you ever forget to take care of yourself? I know. You’re busy, and finding the time to take proper care of yourself can be hard. But if you don’t, it won’t be long before you’re burnt out from exhaustion and operating in a mental fog where it’s hard to care about anything or anyone. I should know. About 7 years ago, as I was chasing my dreams to become a the top ranked fitness competitor and scaling my online coaching business, I suffered a complete burn out. Adrenal fatigue, hormone imbalance, chronic exhaustion… I could barely get out of bed most days. I was working 60 hours + per week and had let my self care go in the pursuit of excellence. Since

Most of us have heard about self-care. We know it’s important. We may even know a few practices which fall into the category of self-care. However, one of the reoccurring comments I hear from my clients is that they don’t have enough time for such. Women, mothers in particular, tend to prioritize their time in a comparable order to the following: Family, career, other responsibilities, and maybe (but rarely) self-care. We consistently place self-care as our lowest priority. Those of you who follow my Facebook and Instagram (www.instagram.com/ryallfitness) stories may be aware that I designate one day each week for self-care; usually Sundays. When I am unable to be consistent with this schedule, my tolerance levels head south. I find that

8 month old Zuri Motherhood came later in life for me. I am 42. Unlike many women, I am fortunate that there was no battle to get here. For some, a delay in becoming a parent is not a choice, and I can only imagine how agonizing that must be.  For me however, it was a cognizant decision. I always knew that I wanted to be well prepared for the hardest yet most rewarding endeavor I will ever pursue. That groundwork involved completing my education, establishing my business, and being with the right partner. Within the fitness industry, I am not alone in starting a family in my 40s. In fact, many of my peers had their children after 35. It’s a popular