It’s time to add adventure to your everyday!

Let's infuse some excitement into your daily routine and embrace opportunities we might usually decline, prioritizing exploration over constant comfort. Here are 16 ways to inject adventure into your everyday life:

1. Spice up your breakfast with new and adventurous dishes.

2. Take a different route to or from work to shake things up.

3. Step out of your culinary comfort zone and try something new on the menu.

4. Visit that intriguing place you always pass by but never stop at.

5. Mix up your morning routine, whether it's your hairstyle, makeup, or commute.

6. Create a bucket list of local activities and start ticking them off.

7. Curate Pinterest boards for your town and neighboring areas, discovering hidden gems.

8. Surprise yourself by attending unexpected events or classes.

9. Connect with like-minded adventurers on Meetup.com.

10. Explore your city's event listings and plan spontaneous outings.

11. Embrace being a newbie somewhere.

12. Feed your curiosity by learning something new, whether through podcasts, videos, or books.

13. Dedicate time to lose yourself in a good book for at least 10 minutes daily.

14. Seek recommendations from locals when trying out new places.

15. Discover local adventures on Facebook events.

16. Let chance guide your next adventure by picking a number and exploring recommendations on TripAdvisor or Yelp.

How do you add excitement to your everyday? Share your thoughts! 

30 Effective Ways to Make Progress in Your Life

In the pursuit of personal growth and development, making progress is essential. Whether it's in your career, relationships, health, or personal fulfillment, taking deliberate steps forward can lead to significant positive changes in your life. Here are 30 actionable ways to make progress and unlock your full potential.

1. **Wake up early:** Start your day with intention and seize the early hours for productivity and self-care.

2. **Read daily:** Feed your mind with knowledge and inspiration by making reading a daily habit.

3. **Eat well:** Nourish your body with nutritious foods to fuel your energy and overall well-being.

4. **Love yourself:** Cultivate self-love and acceptance to build a strong foundation for personal growth.

5. **Judge less:** Practice empathy and understanding instead of being quick to judge others or yourself.

6. **Be yourself:** Embrace your authenticity and uniqueness, allowing yourself to shine without fear of judgment.

7. **Set goals:** Define clear objectives to work towards, providing direction and motivation in your endeavors.

8. **Plan your day:** Organize your time effectively by planning your tasks and priorities ahead of time.

9. **Maintain a positive attitude:** Cultivate optimism and resilience, focusing on solutions rather than problems.

10. **Have purpose:** Discover your passions and values, aligning your actions with a greater sense of purpose.

11. **Find inspiration:** Seek inspiration from various sources such as books, art, nature, and people who inspire you.

12. **Help others:** Make a positive impact by lending a helping hand and contributing to the well-being of others.

13. **Build a network:** Surround yourself with supportive and like-minded individuals who can offer guidance and opportunities.

14. **Automate:** Streamline repetitive tasks and processes to free up time and mental space for more meaningful pursuits.

15. **Delegate:** Learn to delegate tasks that others can handle efficiently, allowing you to focus on high-priority activities.

16. **Track finances:** Take control of your financial health by monitoring your expenses, savings, and investments.

17. **Build a brand:** Cultivate your personal or professional brand to stand out and create opportunities for growth.

18. **Interact:** Engage in meaningful conversations and connections, fostering relationships that enrich your life.

19. **Learn skills:** Continuously invest in your personal and professional development by acquiring new skills and knowledge.

20. **Invest:** Strategically invest your time, money, and resources in pursuits that offer long-term benefits and growth.

21. **Journal:** Reflect on your thoughts, emotions, and experiences through journaling to gain clarity and self-awareness.

22. **Meditate:** Practice mindfulness and meditation to quiet the mind, reduce stress, and enhance focus and clarity.

23. **Get a mentor:** Seek guidance and support from experienced mentors who can offer valuable insights and advice.

24. **Think big:** Expand your horizons and set ambitious goals that challenge and inspire you to reach new heights.

25. **Be productive:** Prioritize tasks effectively and eliminate distractions to maximize your productivity and efficiency.

26. **Spend wisely:** Make conscious decisions about how you allocate your resources, focusing on value and long-term benefits.

27. **Educate yourself:** Never stop learning and expanding your knowledge in areas that interest you or are relevant to your goals.

28. **Have ambition:** Set high aspirations for yourself and strive for continuous improvement and growth.

29. **Work:** Take consistent and focused action towards your goals, knowing that progress comes from dedicated effort.

30. **Just start now:** Overcome procrastination and inertia by taking the first step towards your goals right now, no matter how small.

Conclusion:

Making progress in life is a journey that requires dedication, self-awareness, and continuous effort. By incorporating these 30 actionable strategies into your daily routine, you can unlock your full potential and create the life you desire. Remember, progress may not always be linear, but every step forward counts towards your ultimate success and fulfillment. So, embrace the journey and keep moving forward with purpose and determination.

Dr. Cindy Ross's Personal Struggle With Hormone Imbalance And Insulin Resistance

The aftermath of getting COVID-19 in July of 2020 left me with debilitating inflammation. I went from a plant-based diet to strict Carnivore trying to figure out what my body needed to heal. For the past 2 years, I struggled with the inability to work out due to such intense pain in my joints. I also have been studying non-stop for school and medical boards on top of 18-hour work days. I definitely lost my work/life/balance which caused a hormone imbalance and insulin resistance. The day I stepped on the scale for the first time in two years was March 2, 2022, tipping the scales at 170lbs. I wasn't being the best version of myself and decided to make a change. I ran a thorough bloodwork panel on myself to figure out where I needed to start making the changes. It wasn't pretty and it hasn't been easy, but it's definitely been worth it. I ran follow-up bloodwork on myself a week ago and my insulin resistance has completely gone away and my hormones are back within normal levels. As I hit my 5-month mark tomorrow, I am officially 50 pounds down. My inflammation has disappeared and my workouts are better than ever. But more than anything I found balance in my life. Every day I strive to be the BEST VERSION of myself, remember without your health nothing else matters.

#functionalmedicinedoctor #functionalnutrition #functionalmedicine #drcindyross #weightlossjourney #hormonebalance #hormonehealth #insulinresistance #metabolicdysfunction #BooksMatter #healthiswealth #healthishappiness

10 Fit Tips for the Holidays

As promised by the Fat To Fit Radio Show...

10 Fit Tips for the Holidays

Do you think you're too busy to workout this holiday season? With all of the hustle and bustle who really has time to stop, lift weights or run a mile? A common misconception many of us have is that if you can't dedicate a specific amount of time to your fitness routine, it isn't worth it. Bah-Humbug... it's not true. Scroll down and check out our list of fit tips to keep in shape throughout the holidays and beyond.

1. Plan Ahead: Jot down in your planner or a calendar the actual times you are going to workout, and consider it a non-negotiable "scheduled" appointment. If you consider your workout part of your daily schedule, not just something you will "fit in" if you have time, then you're more likely to stick to it.

2. Break It Up: It's great to get at least 30 minutes a day of exercise, but people often think it needs to be done all at once. It's perfectly acceptable to break up your workouts into 10-minute spurts. If you are at work, go out for a brisk walk between meetings. Take a break from answering emails and stretch for 10 minutes in your office. Any sort of physical activity counts as exercise, and little bits

3. Pack Snacks: Everyone gets hungry during the day, so plan ahead and avoid making trips to the vending machine or coffee shop for that super creamy hot chocolate. Instead, take the time to pack healthy snacks in single serving bags to take with you, wherever you go. Make sure your snacks have a good combination of fiber and healthy fats to feel satisfied. A good example would be an apple with two tablespoons of almonds, baby carrots and hummus, or a slice of whole wheat bread topped with lean protein and avocado. These choices are much healthier than any vending machine snack, they'll leave you feeling far more satisfied throughout the day, and you'll be less likely to "crash and burn."

4. Circuit Train: When you make it to the gym (for your scheduled workout~see tip #1), make every minute count. Have a personal trainer or friend help you create an intense circuit training routine that will keep you moving the entire time, instead of standing around between sets. Circuit training consists of several exercises that can be done right after another. Not only will you get a great total body workout, but all the moving around will get your heart rate up and you'll end up getting a great cardio workout as well.

5. Multi-Muscle Exercises: Along the same lines as circuit training, multi-muscle exercises are a great way to cut your workout time in half. It's easy: simply perform two exercises at once instead of one at a time. An example would be a forward lunge coupled with a bicep curl; or do a squat with an overhead press. By combining two moves into one you're giving yourself an intense workout in a shorter amount of time.

6. Workout on Your Lunch Break: Most of us can eat our lunch in about 10-20 minutes, leaving you with about 40-50 minutes of spare time for a nice lunchtime trip to the gym or brisk walk. Having active breaks during the day will help boost your metabolism, clear your mind and relieve stress, all making you more productive during the day.

7. Take the Stairs: All the little things we do throughout the day really do add up, each step at a time: so take the stairs! You'll burn those extra calories, just getting to your destination each day.

8. Intensify Your Daily Duties: Your daily duties, such as house cleaning, gardening or shoveling snow can really add to your daily calorie burn! Mow the lawn (without the ride-on mower), or water the flowers yourself without using a sprinkler. Doing laundry can count as exercise, too. Try to think of ways to make your housework a little more intense. Instead of bending over to throw a load of laundry in, perform a squat on your way down and up. While you are waiting for the water to boil for dinner, perform a couple sets of push-ups and lunges. These simple changes will help to improve your health and, by strengthening your core muscles, will make everyday movements seem that much easier.

9. Walk/Ride to Work: There are several health benefits connected to walking, everything from heart health and strong bones to increased circulation and flexibility. You'll save money on gas, do your part in helping the environment, and find your commute is probably shorter by avoiding traffic. If you live too far from your destination and must drive, simply park as far away from the building as possible and walk. It's amazing how a fast walk across the parking lot can get your heart pumping.

10. Keep a Food Journal: It's no secret that nutrition is one of the key ingredients to a super workout; try keeping a food journal and write down everything you consume during the day to gain insight into how much you're eating and what you're eating habits are. By identifying key factors and trigger points in your diet, you will get to know your body better and be more prepared for when a craving hits and how to deal with it.

These tips are easy enough to make your holidays happy, healthy and bright!

Top 10 Reasons You Don't Exercise

As Promised by the Fat To Fit Radio Show...

Top 10 Reasons You Don't Exercise

1. You really hate exercise.

2. You've tried to exercise but you keep quitting.

3. You can't afford a gym membership.

4. You're not seeing any changes in your body.

5. You don't know how to exercise.

6. You want to exercise but you have to take care of the kids and family.

7. You can't seem to stay motivated to continue working out.

8. Exercise HURTS!

9. You can't make the commitment to stick to an exercise routine.

10. You don't have the time!

The one thing all of these have in common is they are excuses. The excuses you make will hold you back from your fitness goals. You have to be determined and find the time, the patience, the trainer, and the strength in yourself to reach your goals.  No matter what the obstacle is you face don't let your excuses be your crutch in life.

Top 10 Fitness Tips!

As promised by the Fat To Fit Radio Show...

                                         

Cindy's Top 10 Fitness Tips

 1. Decide to make a lifestyle change- Do not look for a quick fix, when becoming healthier it needs to be a slow progression that is implemented into your daily routine for long term results.

2. Find something or someone to be accountable to- If you are having trouble reaching your fitness goals and cannot seem to find the motivation to get back on track then you need to find a program that gives you the reason to eat better and get moving. This accountability can come from a gym membership, a personal trainer, or a group fitness program such as an outdoor boot camp.

 3. Start Reading Labels- First you need to learn all you can about the right nutrition, there is an abundance of information online and in magazines. Learn how many calories you need to consume and start reading labels. Check the ingredients list and serving sizes. Portion control is everything!

 4. Buy A Scale- This is my biggest weight loss tool- Most people who battle their weight find stepping onto a scale frightening, but the scale is your FRIEND! I tell my clients to weigh first thing every morning. It is the tool to keep you on track. When you have had too much sodium in your diet, your weight will fluctuate a few pounds. Too much sodium is a culprit and can sabotage your weight loss goals by making you retain fluid.

5. Change your mental attitude- When you start giving your body a make-over by incorporating a change in diet and exercise, you also have to change your mind set. People with weight issues must change their perception of food. You must think of FOOD AS FUEL, only eat to feed the body the nutrients and vitamins it needs. I struggled with my weight for many years because of my addiction to food, therefore I had to change my way of thinking.

 6. Be Strong- There are going to be enablers around you 24/7 trying to wreck your healthy eating habits and your workouts! "Just take a bite, it won't hurt you!" YES IT WILL! or "Skip a workout and lets go grab dinner." THERE WILL ALWAYS BE DINNER AFTER A WORKOUT! Holiday times are the worse, misery loves company and if everyone is eating bad foods and feeling guilty they want you to do the same. You have to refrain and have self-control to make the right choices during these times.

 7. Set realistic goals- You did not put the weight on overnight, so don't expect it to come off overnight! Slow and steady wins the race. Make small goals every week and work hard to achieve them.

 8. Journal- There are many online nutrition journals where you can log your food daily or simply take a notebook and keep a daily log. There are even apps on the smart phones for your convenience now. I think you make better choices when you actually write down everything you eat and drink. I feel most people don't realize how quickly the calories add up. This helps you become more aware of what you are putting into your mouth.

9. Get moving- You have to have a good exercise program that is going to keep your heart rate elevated the duration of your workout!  My workouts consist 30-45 minutes a day 6-7 times a week of cardio and exercises that consist of using my own body weight or up to 5 lbs dumbbells. With having rheumatoid arthritis, the cardio helps keep my joints nice and loose through the day and the light weight exercise keep my bones strong and helps with building muscle tone.

 10. Attitude!- If you don't have this one down, you will not reach  any goal that you set for yourself! Your attitude will MAKE OR BREAK YOU! A positive attitude will take you further than you can imagine!

 Put a SMILE on your face, clean out the pantry, lace up those shoes, and GET MOVING!