Foods that Fuel, Fight, and Facilitate Your Mood

Foods that Fuel, Fight, and Facilitate Your Mood

Power proteins, superfoods and immune boosters are lauded for their nutritional properties that elevate energy, boost immunity, and provide comfort. The right foods make a dramatic impact on your mind, body, and soul, helping you to feel better, perform better, and improve everyday life. We’ve done some research to bring you cutting-edge information on the foods every warrior needs.   Super foods: These are certain proteins, vegetables, and fruits that have an abundance of nutrients and antioxidants. Super foods pack in the vitamins and minerals, and are correlated to the prevention of disease, the reduction of illnesses, and are known to boost overall health and wellness. Examples of super foods include blueberries, black beans, and broccoli. Read more about super foods here.   Power Proteins: Age, gender, pregnancy, and exercise habits all influence the amount of protein you need each day. Think of protein as the building block for your bones and muscles. Foods packed with protein include lean meats, fish, Greek yogurt, edamame, tofu, and lentils. Choose the right protein for your body. Here are some additional ideas for protein snacks. Also, don’t forget the importance of drinking water. Water is essential for proper nutritional absorption, hydration, and overall health.   Immune Boosters: During the winter months, there’s a lot of talk about the importance of boosting your immunity to stave off cold and flu. However, to stay healthy, your immune system needs attention all year long. Foods known to boost the immune system are rich in vitamin C (strawberries, green leafy vegetables, and citrus), vitamin B (bananas, turkey, avocado), and zinc (oysters, nuts, seafood, and grains).  ... read more
Mind Games

Mind Games

Mental focus and acuity are essential to achieving successful results in all areas of our lives. Oftentimes, we’re so overworked and stressed that we run out of gas, both physically and mentally. However, keeping your mind sharp and focused can help you complete all of those important tasks with greater speed and efficiency. Here are a few helpful tips: Foods: Thereare mood-boosting foods and there are brain-boosting foods. Mood boosters are the things we love to eat (but shouldn’t too often!) for comfort or enjoyment: mac-n-cheese, chocolate chip cookies, chicken pot pie. But there are specific foods that we know have a direct line to helping the brain function. EatingWell.com reports that mind boosters include those foods rich in Omega-3 (fish, broccoli, flax seeds), which help with concentration. Foods that contain low-burning carbohydrates, like oatmeal and bran, keep you full and help you perform well with cognitive tasks. Activities: Reading, puzzles, and games like Scrabble have been proven to boost brain power according to Health.com. You can work a puzzle or play games with the family or loved ones in the evening for entertainment, bonding, and relaxing. Sleep: The right amount, and the quality of sleep, are both important for brain function.  According to this article written by Richard Stevens, experts say that sleeping in darkness is crucial to regulating your circadian rhythm. As the article points out, darkness helps regulate levels of the hormone leptin, which controls our hunger. Another factor that affects the quality of sleep is the color of light you have in the room, Stevens writes. Sunlight is blue—the same color as the light from... read more
Thriving #LikeAGirl

Thriving #LikeAGirl

The #LikeAGirl campaign that exploded on to the scene in January has prompted a legion of followers, tangential movements, and ancillary messages, all of which embrace most important point of the rhetoric: the empowerment of women. As a brand created to promote strength of body, spirit, and the mind, Warrior Elements supports the message of the #LikeAGirl campaign, and it begged us to answer the question, how can Warriors thrive #LikeAGirl, particularly in relation to fitness and business? The answers here are just a start. Succeed in Business #LikeAGirl When asked what it means to lead a company #LikeAGirl, Warrior Elements’ founder and CEO Gail Warrior explained it like this: “There are more women in C-level and executive positions now than ever before…AND they have families and children to nurture. Warrior women are multi-talented. They’re focused, fair, disciplined, professional, and gracious. They give it their all in the boardroom and the playroom.” Warriors who succeed in business #LikeAGirl exhibit, or strive for, these characteristics: They have defined their short- and long-term goals. They take the time to research and prepare so they know their industry, company, and subject matter. They take chances, go after their dreams, and welcome opportunities. They choose a career they are passionate and excited about. They demonstrate professionalism, intelligence, and confidence (even in those uncertain moments). They work hard every day, stay focused, and remember the first point (their short- and long-term goals). Fitness #LikeAGirl What does it mean to approach fitness #LikeAGirl? It means understanding that a Warrior defines health and fitness for herself, and the images that society has of beauty are a... read more
The Warrior Mindset

The Warrior Mindset

The Warrior Mindset is a way of looking at the world so you can prioritize your responsibilities and achieve your goals. It’s also there to guide how you attack challenges. Maybe you’ve had a career setback, personal injury, or your New Year didn’t start out as planned… whatever the situation is, the Warrior Mindset gives you the confidence and power to launch into overdrive so you can face any obstacle with grace and ferocity. Putting the Warrior Mindset into play begins with a plan. Here are five ways to do it. Assess the Situation: How confined or far-reaching is the challenge? While it affects your work-life balance in some way, determine the degree and range so you have a benchmark. Discover New Courses: Find a way to continue doing the things you need and love, even if that means modifying the norm. For example, if an injury means you have to sit out of spin class or scale back with squats, then think about other ways you can exercise so you stay strong and focused. Rely on Resources: What resources do you have at your disposal that can help you achieve your goals? Whether that means using technology to make life easier (Facetime, GoMeeting, Skype, etc. for office chats when you can’t go in) or quick-cook recipes that make mealtime a snap, think outside the box to leverage new and different tools. Embrace Comfort:Make your daily life more comfortable. Check out the Warrior Elements line of clothing that’s designed with the styles, silhouettes, colors, and comfort that every Warrior needs. Celebrate Progress: When you make positive strides, celebrate. This... read more
Training vs. Working Out: You’ll Benefit From Knowing the Difference

Training vs. Working Out: You’ll Benefit From Knowing the Difference

Have you ever been shopping at the grocery store and then come home to realize that you have nothing to make for dinner? Instead of planning your week of meals and knowing exactly what you need to prep and cook those meals, you wandered into the grocery store and grabbed what sounded good. You’ve probably been doing the same thing at the gym. You wander into the gym and hop on a machine all in the guise of “working out”. If you haven’t made a plan or know what you’re aiming for, however, you may find you’re not seeing much of a difference. What’s Your Goal? As with your meal plan, you should have a fitness plan as well. Who is your fitness idol? Are you looking at a fitness competition? Do you want to run a marathon, triathlon or some other endurance race? Once you know what you’re aiming for, you’re more apt to hit that target! A goal gives you something to aim for every time you’re at the gym, on that bike or running trail. You know, for instance, if you want to run a 5K, you have to start with running a little bit more every single day.  Any exercise is activity but training has a specific purpose in mind. Push Yourself Once you begin to meet the smaller targets towards your goal, you will find where you need to make improvements. Everyone has a weakness but you may not find those weak points until you are pushing yourself further. Now that you’ve identified areas of improvement, you may need to find a coach or... read more
Teaching Your Kids a Positive Body Image

Teaching Your Kids a Positive Body Image

It Starts With You Our children are listening, either with their ears or their minds, all the time.  They will also model your behavior and self-dialogue. Change the conversation with yourself internally and externally. Teach your children about healthy choices and positive thinking. Demonstrate a powerful self-love that they can aim for in their own lives. Teach Acceptance Every body and body type is different. Your children are apt to notice all body types, shapes, sizes and colors. Remind them that beauty comes in all forms and a great attitude is the most beautiful of all. Teach your children and learn yourself to accept and love your body the way it is. Enjoy Health Eating good nutrition and getting exercise is a practice that can begin at an early age. Choosing whole foods naturally feels good and fuels your body. Exercise can be fun. Riding bikes, kayaking, hiking and swimming are all activities that kids enjoy that don’t feel like exercise. Keeping fitness in your daily life as a way of spending quality time together is one way to enjoy health. Be Honest Our society seems to be obsessed with diets, weight and looking good in a bikini. Glancing at the slew of magazine covers while waiting to check out at the grocery store, your children may pick up on these messages. Be honest. If they ask questions, remind them that REAL beauty is what people see on the INSIDE. That’s what counts. If you feel good on the inside and take care of yourself on the inside (thoughts, nutrition, spirit) then it will reflect itself on the outside. Give them examples of beauty all around... read more
5 Daily Practices to Nurture Your Spirit

5 Daily Practices to Nurture Your Spirit

Everyday you’re taking care of everyone. Your mind is always trying to stay one step ahead of what could happen. While planning ahead and being prepared is good, it can be draining. These five simple practices can help nurture you so that you feel your best while nurturing others. Quiet & Stillness Your quiet may come in the early hours of the morning while your family is still sleeping. You could find stillness while practicing yoga, running, gardening, fishing, cooking, cleaning or anything that quiets your mind. These moments are precious and inspired. Aim for them every day. Setting Intention All good practices begin with intention. Start your day with an intention of how you want to feel, what you wish to accomplish, how you will be helpful. Setting an intention kickstarts your mind and energy. Remember your intention throughout your day to help stay focused. Affirmation Similarly to setting an intention, affirm with positive messages to yourself. Cut out your favorite quotes and put them on your bathroom mirror. Pin them to your favorite Pinterest board, your refrigerator or your cubicle at work. These messages remind you of your goals and teach you to love what you’ve accomplished so far. Be in Nature A walk in the woods may not always be available to you but maybe a walk in your neighborhood park is. Take some time to soak in the sun, dance in the rain, smell the roses. Allow the outdoors to remind you of your playful inner child and nurture the part of you that doesn’t take life so seriously. Gratitude Keeping a gratitude journal is one... read more
A Day in the Life of a Warrior

A Day in the Life of a Warrior

A Warrior faces every day with one goal: Be Her Best. What follows is a typical day in the life of a Warrior. Morning As the sun just starts to caress the gentle moonlight aside, a Warrior begins her day with a quiet meditation or yoga on the beach or at the foot of a mountain. She dons her running shoes and heads out for a quick mini-marathon. Afterwards, she feasts on wild berries from her orchard and heads out the door to her incredibly fulfilling, stress-free job… WAIT! Are you kidding me? We’ve all seen or read descriptions like this of some unattainable standard for the perfect life. Do you know what reality is? It’s more like a Warrior wakes up early because it’s the only time the kids or her husband aren’t needing anything. She gets in a quick workout or walk before preparing breakfast, packing lunches, and getting herself ready for work. She rushes out the door, drops the kids off at school and hopes for light traffic on the way to work. Lunch and Afternoon A Warrior’s lunchtime feast includes vegetables she harvested from her garden and lean organic fish from the freshwater stream by her home. She slows down to savor healthy nutrition, hydrates with chemical free water and then decides on some vitamin D with a brief walk outside. After her walk she revitalizes with an afternoon power nap of 10- 30 minutes… REALLY? In reality, she realizes she forgot her lunch at home. She drives to the deli down the street to grab a quick salad before her next meeting. She grabs... read more

Fuel Your Body, Don’t Feed It

Part of the struggle with being healthy and losing weight is a poor relationship with food. Many of us have experimented with fad diets or what we believed were healthy food trends. These trends are still being debated and everyone will freely share with you what worked for them. If it didn’t work for you, it shifts your attitude about food and your body. The truth is, only YOU can know what your body will respond to. Let’s take a closer look at the nutrition you put in your body. Tracking and Awareness The easiest way to track what you’re eating is to write it down. There are numerous phone apps available for convenient tracking including recipes, restaurant foods and even bar code scanning of what you’re cooking at home. Once you start to get a clearer picture of what nutrition you’re getting versus what you’re lacking, you will know what foods you’d like to add or subtract. Even tracking what you eat for a limited time can yield results. As well as your meals and snacks, track your energy levels and how you feel after ingesting these items. You may find that you have glucose, gluten or other sensitivities. Your doctor can help determine these intolerances with a simple blood test. Often, you may notice that removing these items dramatically improves the way you feel. Variety and Moderation Low fat, low calorie or low carb does not equal healthy. Sticking with a 1500 calorie/day diet of fast food or processed foods is not fueling your body. With many of these diets, we feel deprived and still crave the things we’re told we can’t have.... read more

5 Stages of Your Personal Fitness Plan

You have probably tried fitness programs and wondered why they didn’t work for you. In many cases, it’s the simple challenge of planning or lack of focus on your goal. We’re all “too busy” or distracted. It’s time to drop the excuses and make your fitness plan a priority. Only you know what goals you want to accomplish and only you can do the work to get there. Here are 5 stages of a personal fitness plan. Dream Your dream is distinctly that, YOUR dream. A fitness dream can be anything from losing 10 lbs to losing 100 lbs. Your dream may not be about losing weight at all. Is your dream to be a triathlete? Is your dream to be in a fitness competition? Is your dream to find health, without pain, and live a long, balanced and healthy life? Start there, with the big picture. Write it down. Goal Once you’ve decided on your big picture dream, set a goal for yourself. If your dream is to get healthy, your goal may start with changing your nutrition, getting to your doctor for a physical, or starting physical therapy to relieve pain. If you want to run a marathon, your next step will be to start running! Your goals could be “Run a 5K by this date. Run a 10K by this date. Run a half marathon by this date.” This will push you toward your goal date for your marathon. Your goals need not be big goals. Every smaller goal you accomplish is a step on the way to your dream. Plan With every goal there are... read more