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Strong

Stellargirls soar! Our attitude towards genuine wellness is a happy, healthy, and confident self. We live out our quest by being active, fitting into our own mold, and looking beyond what popular culture deems as “perfect.”

Stellargirls thrive with vitality because we eat smart (but who doesn’t love a little chocolate?!), and we cherish ourselves from the inside out. We are motivated by our mind and body connection.

Strength is stellar-shaped. Celebrate, admire and treasure yours!

Simply Healthy
French Polynesian Adventures

February 2, 2021

I was at a leadership course about 5 years ago and was given a piece of paper and pencil and asked to simply write down the 5 most important things in my life. #1 being the most important and then #2 etc.  After about 5 minutes we were asked to share our answers with the group – simple right?  You would think so until the exercise was complete. Most people wrote a version of the below…

#1 Family/their kids/Spouse/parents

#2 Faith/God

#3 Friends

#4 Financial Success/Career/Dream Job

#5 Health/Happiness

Then the leader of the course said that you can’t have the other things, relationships or people if you don’t put Health #1.

If you aren’t healthy you won’t be able to live a fulfilling life and be the best mom, wife, person, friend…. if you aren’t healthy you won’t be around for your friends and family…. if you aren’t keeping a healthy mind, body and spirit you won’t be successful at your job. Now, of course there are health issues that are not controllable and are genetic. Of course, our faith overrides our health. But for the masses, especially this past year; being active, eating clean, adding extra vitamin C, you had a better chance of not getting sick if you were taking care of your HEALTH.

So put your health #1 on your list. I love to get outside and walk and hike in the sunshine… I am obsessed with my Peloton app right now and all the inspiring instructors that push me every day… I love to practice yoga with the fireplace on and candles lit before the sun comes up. Humans are meant to MOVE. Not to sit at our computers all day, not to be glued to our phones, not binge-watching Netflix every day, although I am guilty of all of that, but I also make sure to move more than I sit.

I try to work out 45-75 minutes every morning. Sometimes all I have is 15 minutes to do MelissaWoodHealth, 30 Minutes of Pilates with Kristen @onepeloton, or a Saturday sixty with Jess Sims @jesssimsfit, but then throughout the day, I am running errands, I park in the furthest spot from the grocery store (yes, I am THAT person), I take a walk in the evening with my dog, I walk up and down the stairs during commercials of my guilty pleasure TV show.

But remember to physically MOVE in any way you can, whenever you can. Make YOUR Health your #1.

Teri xo

Traveling in 2020
French Polynesian Adventures

January 6, 2021

I was at a leadership course over a decade ago and was given a piece of paper and pencil and asked to simply write down the 5 most important things in my life. #1 being the most important and then #2 etc.  After about 5 minutes we were asked to share our answers with the group – simple right?  You would think so until the exercise was complete. Most people wrote a version of the below…

#1 Family/their kids/Spouse/parents

#2 Faith/God

#3 Friends

#4 Financial Success/Career/Dream Job

#5 Health/Happiness

Then the leader of the course said that you can’t have #1-4 if you don’t put Health #1.

If you aren’t healthy you won’t be able to live a fulfilling life and be the best mom, wife, person, friend…. if you aren’t healthy you won’t be around for your friends and family…. if you aren’t keeping a healthy mind, body and spirit you won’t be successful at your job. Now, of course there are health issues that are not controllable and are genetic. Of course, our faith overrides our health. But for the masses, especially this past year being active, eating clean, adding extra vitamin C, you had a better chance of not getting sick if you were taking care of your HEALTH.

So put your health #1 on your list. I love to get outside and walk and hike in the sunshine… I am obsessed with my Peloton app right now and all the inspiring instructors that push me every day… I love to practice yoga with the fireplace and candles lit before the sun comes up. Humans are meant to MOVE. Not to sit at our computers all day, not to be glued to our phones, not binge-watching Netflix every day, although I am guilty of all of that, but I also make sure to keep active.

I try to work out 45-75 minutes every morning. Sometimes all I have is 15 minutes to do MelissaWoodHealth, 30 Minutes of Pilates with Kristen @onepeloton, or a Saturday sixty with Jess Sims, but then throughout the day, I am running errands, I park in the furthest spot from the grocery store (yes, I am THAT person), I take a walk in the evening with my dog, I walk up and down the stairs during commercials of my guilty pleasure TV show.

But remember to physically MOVE in any way you can, whenever you can. Make YOUR Health your #1.

Teri xo

Safe not sick & add vitamin C
Add Vitamin C to stay STELLARGIRL Strong!

November 11, 2020
Dear Stellargirls,
I know that everybody and every body is different. But here is what works for me.

I am a creature of habit. Every single morning, I wake up drink at least a cup of water before my mug of coffee. Now, I know it should be warm water with lemon but let’s face it, I wake up between 5:45am and 6:30am, there are my kids, a 7 month old puppy, a full time job and I have to hit a workout before my day starts….so yep….coffee first.

I don’t sit and have a leisurely cup of coffee and enjoy the sunrise on a rocking chair. I pour a huge mug of strong brewed java, add a little cold water so its drinkable right away and gulp away hoping the caffeine starts working immediately. I take out the dog, feed her, get breakfast set up for the kids, throw in a load of laundry, make any lunches that were forgotten the night before, water the plants, empty the dishwasher, busy mornings like all moms out there…but then I prepare the next morning’s pot of coffee and set it on auto-start so it begins brewing at 5:30am the next day. I used to have a Keurig but who has 4 minutes to wait for that when you can have a fresh hot pot of coffee waiting for you  before having to talk to anyone!

But what I do next is the essential foundation to keeping my immunity strong. I put an immunity power Vitamin C pack (1200mg of vitamin C/orange blast flavor only please) and a green tablet with marine collagen inside a quart of ice water. My products of choice is Trace PowerPak because it does not contain any aspartame or sucralose (chemicals are bad for me) and 8GREENS which has effervescent super greens (vitamin A, biotin, more vitamin C, zinc, trace amounts of green tea, broccoli, aloe, kale, collard greens, spinach, peppermint and alfalfa). You may think gross, but it’s kinda yummy!

Here is the why taking extra supplements should be a mainstay in your daily health regime. It builds your immunity and vitamin C is key. Your body doesn’t support or store it, so you should take vitamin C every single day.  It is by far the most vital.  B6 too if you are not getting enough chicken and/or fish.  Vitamin D is also crucial for fighting pathogens, viruses and respiratory infections. Egg yolks, red meat and salmon are foods containing high levels of Vitamin D.  Remember this is what works for me. Vitamins, exercise and 7 hours of sleep a night although I pray for 8 hours. This keeps me safe from viruses and gives me energy. I am not sponsored by either one of the above noted supplements but I wanted to share what works for me.  I love a good routine, and I can travel with both of these products. I don’t stay at home 365 and my immunity power pack and greens travel well! Stay safe and STELLARGIRL strong!

Teri xo

Emotional Muscle
Know what makes YOUR body happy!

October 30, 2020

Stellargirls,

What does that mean? For me it is knowing what makes my heart healthy and my mind calm. I need a good sweat. Exercise is my anchor and I found that starting my day with it supports my emotional muscle.  I prefer HIIT training or bootcamp over a 10K run but that’s exactly why there are different types of movement for any mood and every person. Your own “fun- fuel”!

My workouts are essential. A gym or a dance studio are my playgrounds. Hiking trails or the ocean are my sanctuaries.   However, I do prefer to workout with my social “sweatwork” of girlfriends, the Peleton treadmill community or my boyfriend.  By nature, we are happier amongst others, therefore building emotional muscle.

Now, more than ever, having a healthy lifestyle can build up your immunity which can speed up recovery from a cold, an injury or even Covid-19.  Having a chill afternoon on a rainy day or a relaxing evening is bliss.  Some downtime is essential butt laziness equates to complacency. Change your mindset and your body will follow.  If you are in funk, get energized outside and go for a walk. If you can’t go for a walk, wake up your brain with a good book, or listen to a guided mediation. Building emotional muscle converts to emotional strength. Simply put you just found your “fun-fuel”!

Stellargirls are happy and hopeful. De-stress together, take care of yourself and all your muscles!

Teri xo

The Hour of Power
Keep your body guessing with this workout from STELLARGIRL Strong!

October 15, 2020
Dear Stellargirls,
Change up your workout, keep your body guessing with this Stellargirl strong Hour of Power!
Here is a simple way to start. Download the gymboss app. Set the timer for 40 seconds / 20 seconds. It will beep so you don’t have to check a watch or your phone.
If you prefer the outdoors head to the trails or park or you can do this on a treadmill.
Minutes 1 thru 4 –  40 second speed walk alternate with 20 second walk
Minutes 5 thru 10 –  40 second light jog alternate with a 20 second walk
Minutes 11 thru 20  – 40 second faster jog or sprint alternate with a 20 second walk  – you’ll be glowing right now!
Minutes 21 thru 30  – 40 second jog alternate with a 20 second walk
WOW half way done!!!
Minutes 30 thru 56 pick a bench along your route or if you are in a gym, find a flat bench.
Same set up, 40 seconds of effort and 20 second rest and change to the next exercise.
Perform these 4 simple moves in sequence then repeat for a total of 6 rounds
1) Body weight squat –  butt must tap the bench do as many as you can in 40 seconds, rest 20 seconds
2) Incline push up on bench, do as many as you can in 40 seconds, rest 20 seconds
3) Sit on edge of bench, lean back a little and bring your knees to your chest then your heels to tap down to the ground for a seated ab crunch, do as many as you can for 40 sec, rest for 20 seconds
4) Side leg lifts. Hands flat on bench, back straight, lift one leg to the side try to get it as high as your hip, don’t swing use control on your way down. Don’t forget to change to the other leg the next round. Do as many lifts as you can in 40 seconds, rest for 20 seconds
6 rounds.
Voila, hour of power complete!  Walk it home or finish with a light stretch!
Love,
Teri xo
xo

Why Strong Matters
Stellargirls get up, get moving, and slay our days!

October 5, 2020
Dear Stellargirls,
As a business owner, mom of four, and a woman who travels every week for work, I always make time for fitness. Our bodies are meant to move! It is proven that daily exercise reduces stress, improves sleep, and helps us live longer. Who wouldn’t want to be in a stellar mood? To me a healthy lifestyle is a way of life. Stellargirls get up, get moving, and slay our days!
Stop making excuses. We spend hours on our phones, why not spend an hour exercising?
I have a rule. I never let more than 2 days go by without breaking a sweat.
Think of it as your “hour of power”. It gets your blood pumping, endorphins flowing, your skin glowing and your heart happy!
Pick what works for you. A power walk, yoga, cross fit, barre class, or a 6 mile run! Make it count, make it efficient, grab a friend and get moving. I’ll be posting an hour of power workout in a few days, stay tuned Stellargirl Strong…..
Love,
Teri
xo

Dear Stellargirls
Take care of you and be you because everyone else is taken. Strong is beautiful.

October 1, 2020

Dear Stellargirls,

Stellargirls soar!  Our attitude towards genuine wellness is a happy, healthy, and confident self. We live out our quest by being active, fitting into our own mold, and looking beyond what popular culture deems as “perfect.”

Stellargirls thrive with vitality because we eat smart (but who doesn’t love a little chocolate?!), and we cherish ourselves from the inside out. We are motivated by our mind and body connection.

Strength is stellar-shaped. Celebrate, admire and treasure yours!

Love,

Teri

xo

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