20 Tiny Habits That Will Change Your Life in 6 Months

1. Make your bed

Build momentum + set the tone for the day.

Your future self will thank you.

2. Take an 'internal shower'

Drink a full glass of water right away. 60% of your body is water. Replenish it.

3. Jump rope for 2 mins

This will activate your mind + body.

4. Step outside

Jump rope outdoors? Get 2-for-1. A healthy tide of cortisol is released when you step outside at daybreak, allowing you to become more alert.

5. Review your goals

Remind yourself who you want to be. 14% who have goals are 10x more successful than those without goals. The 3% with written goals are 3x more successful than the 14%.

6. Read a passage

Philosophy, religion, etc. Read philosophy (or scriptures) before you check your phone.

7. Water a plant

Learn to take care of something other than yourself. Pets are great; plants are smaller-scale.

8. Take a 1-2 min cold shower

Take a regular shower, turn the water cold for the last 1-2 mins. You'll feel ON.

9. Send a good morning text

Gm texts make someone's day.

10. Hide your phone

The best productivity app on your phone is called Airplane Mode (use it).

11. Score your day with music

Music is a powerful mood enhancer.

Almost everything is more enjoyable with music, right? So enjoy it.

12. Drink water before meals

Drink a glass of water before your meals. You'll feel fuller (and prevent overeating).

13. Write down tomorrow's 3:3:3 plan

• 3 hours on your most important project
• 3 shorter tasks
• 3 maintenance activities

Defining a "productive day" is crucial, or you'll never be at peace.

14. End the workday with a shutdown ritual

Create a short shutdown ritual Close your lap, plug in the charger, spend 2 mins tidying your desk.

Then say "shutdown".

Separating your life and work is key.

15. Journal 1 beautiful life moment

Delicious tacos, presentation you crushed, a moment of inner peace. Write it down. Gratitude programs a mindset of abundance.

16. Lay out clothes for tomorrow

The best morning routine starts the night before.

17. Pack healthy snacks

People are the worst version of themselves when they re hungry.

18. Charge your phone outside of reach

The morning alarm will spring you out of bed.

And the day is on.

19. Practice 4-7-8 breathing

The breathing technique will help you alleviate stress and fall asleep fast.

Here's how to do 4-7-8 breathing:

1. Breathe in through your nose for a 4-second count.
2. Hold your breath for a 7-second count.
3. Exhale for an 8-second count, making a "whoosh" sound through pursed lips
4. Repeat up to four times, twice per day.

20. Give your mind an overnight task

Upon closing your eyes, give your mind a job.

"How might I make an extra $1k each month?"

Don't try to solve it then; just release it to your subconscious (which will work on it overnight).

Happy New Year’s & 75 Hard Challenge

Hey there! Hope you all had an epic New Years Eve and are pumped for the start of a brand new year. So, lately, I've been talking a lot about resolutions and making a fresh start. As I am on a new journey of sobriety, not just with alcohol but also learning to say “no” in 2024. I get too caught up with always trying to please everyone else and do for others, I end up putting myself on the back burner. I started an FB group in December called Renew You 100 Day Transformation challenge which is closely based on 75 Hard. I have received so many messages about the details of the 75 Hard Challenge. By the way, if you haven't already, go check out the podcast episode I did about it with Shane Hale. It's available on Apple Podcasts. 

Now, let's dive into how kickstarting your year with the 75 Hard Challenge can be a total game-changer. This challenge isn't just about getting fit; it's about proving how tough you are mentally, pushing through the tough stuff, and taking control of your own destiny. It's like a big neon sign that says, "Hey, I've got this!"

Sure, there's a physical component to it too. But it's not just about looking good – it's about feeling good. It's about investing in your health, your overall well-being, and that unstoppable energy that carries you forward. Every workout you complete along the way is a victory, reminding you just how capable you really are.

What sets 75 Hard apart is the commitment to doing two workouts every single day. It's not just about exercising; it's about finding balance and making sure your whole body is taken care of. Whether you're pounding the pavement in the morning, finding your zen with some evening yoga, or mixing it up however you like, these routines spill over into all areas of your life.

Of course, nutrition plays a huge role too. It's not just about counting calories; it's about understanding how the food you eat affects your energy, mood, and overall vitality. What you put on your plate becomes a direct reflection of the healthier, stronger version of yourself that you're becoming.

Now, let's talk accountability and progress. When you're on this journey, you become your own biggest cheerleader. Keeping a daily record of your progress, rain or shine, gives you a concrete reminder of how far you've come. Every single step, every drop of sweat, is moving you closer to being a more resilient version of yourself.

As you tackle the obstacles of 75 Hard, remember to celebrate the little wins. Completing a workout on a rainy day, choosing healthy options when faced with temptation – these are the building blocks of lasting change. Soak up those moments because they're the bricks that build the foundation of your transformation.

In conclusion, taking on the 75 Hard Challenge as the new year kicks off isn't just about getting fit. It's a declaration of self-love, resilience, and a belief in your ability to shape your own path. So, let's raise a glass to the challenges, the victories, and that unstoppable spirit that propels us forward. May 75 Hard be the trigger for an incredible year of discovering who we really are and transforming into our best selves.

By the way, if this sounds like your cup of tea, I'm currently hosting the Renew You, 100 Day Transformation Journey. Now, go out there and make 2024 a year filled with laughter, success, and unforgettable moments. Cheers to all the adventures that lie ahead!

It’s Never too Late to be Great- How I Rose Above Auto-Immune Disease to Compete in My First Contest

Thank you Beverly for the feature in your publication-
From No Nonsense Magazine- Vol 23 #1

I hope to inspire everyone to live to their fullest and happiest potential. I tell people of all ages, —“It’s never too late to be great.” You can rediscover yourself at any time. We all have setbacks in life, but you just
have to pick yourself up and start believing that you can begin to live your best life now. Since I learned to control my disease with nutrition, exercise, and proper supplementation, at the age of 41, I have never
felt stronger and more alive. Bodybuilding has reshaped my body and improved my quality of life. I recently met my 16-year-old self again at the age of 40 and even though the journey has had a lot of bumps and bruises, I’m still here, and I’m smiling because I am alive and looking forward to the sunrise of each new day.

This past week just staying focused on school, contest prep, and balancing work. 

Finished up Eating Between the Lines- Definitely should check it out, will open up to your eyes on how you grocery shop and what to look for. 

5 Week Check-In

Top 5 weeks out from Battle on the Beach 2018
Bottom 5 weeks out from Battle on the Bluff 2019

When I started on this journey about a year ago, I just trusted the process. I left the cardio room and hit the weights. I began eating more calories per day than I used to consume in a week.

Here are the results after 1 year of weight training...

To all the women who are scared to lift weights, it's the only way to achieve your fitness goals. 

Thankful every day for a great workout partner!

Check out my latest blog on Life Wellness Forever

I loved this and thought I would share!

Have a great week and thanks for following along my journey! 

Hugs & Love,

XOXO

Cindy Lane Ross

Competition Day is Finally Here!

It's Finally Here

All the training...

I can’t believe Showtime is almost here...
112 days of prep= ~8,960 min of cardio
~13,440 min of weightlifting ~672 meals
~125 gallons of water
~1,120 min of posing practice
Consistency. Hard work. Discipline. 

Peak week was fantastic... 
I loved it all, the meal prep, the hard work, the rest, the tanning, and most all the workouts!

I got to shoot with my fav photographer this week, wanting to capture all the hard work and turning 41 of course :) Did a run through with Chasity Hair by Design on Hair & Makeup as well.

Day of Check-In at the OCB Battle on the Beach

Overall energy levels stayed good when Thursday hit it was the last cardio session and workouts were over, now time to rest!

Friday check-in... carb loading :)

And I even had time to capture another sunset from our dock. 

Going over last min details of night before show... the do's and the don'ts!

9pm Check-in Night Before

And it's showtime...

630am Hair & Makeup

Headed to the OCB Battle on the Beach in Gulf Shores, AL

Backstage with chillin' in my Girl Be Brave Chair, patiently waiting my turn :)

Time to pump up!!!

No nerves yet... Just anxious!

Placing 3rd in Master's and 4th Overall Novice Open

What an amazing experience and really glad I chose to do OCB for my 1st show, I honestly loved every minute of it and sad to see it all come to an end. 

Judges critiques to come in leaner next time and add more sass to my stage presence.

Now into reverse dieting and start working towards my first full season starting June 2019 :)

Thanks to my support team...
Left Christian Simmons (Coach), my #1 Co-pilot (Jason Ross), and my dear friend Chasity Rice.

I love you and thank you for the support you give me in LIFE!

Thanks for being my person, love you to the moon and back Chance Lane! xoxo

Thanks for following along... I will still be updating you weekly to show my transition. I have found the sport I have been searching for since my tennis career ended due to Rheumatoid Arthritis 20 years ago. I'm excited to share this journey with you, just remember it's never too late to chase a dream! 

www.bodiesbycindy.com

www.orangebeachfitness.com

www.cindylaneross.com

1 Week Out... It's Peak WEEK :)

It's finally here... PEAK WEEK! All the hard work, discipline, and consistency is ready to hit the stage on Oct. 20. 

Celebrated 41 Years on Saturday. 

                       227lbs- Feb. 2006                   120lbs- Oct. 16, 2018                

It doesn't matter what obstacle you have in your life, anything is possible... Just set your mind to it and watch the magic happen.

This week has been great and we even made it out to the National Shrimp Festival in Gulf Shores, Alabama and watched a beautiful sunset on the beach.

Some days feel like Groundhog Day, although I'm thankful for the routine especially on the lower energy days. Week 3 Keto and here is my Sunday check-in

Top is Oct. 7 and Bottom is Oct. 14

I have completely fallen in love with this sport. This whole process has been amazing, I am not saying easy... I like the HARD days, it's all about the challenge even when you want to give up!

I told my coach today, I'm sad to see it come to an end on Saturday, but excited for putting on more muscle and staying lean during the OFF-SEASON. 

Everyone keeps asking me, what will I eat after the show? Honestly, I'm not a foodie and I don't need anything dirty. I want a higher carb meal and then after a rest day on Sunday you will see me right back in the gym hitting the weights. With less cardio of course and more life until the next prep, but excited to jump right back in. 

Hubby bought these for my birthday... LOVE!

I haven't really celebrated my birthday yet, I figured I would wait and toast Jason with a cocktail after the show... we booked a little trip over to NOLA to celebrate our anniversary and my birthday both of which fell during my prep :)

Although I did enjoy my special day...

I worked out and trained as normal, went for a manicure/pedicure and enjoyed a beautiful sunset evening from our boat dock all while counting my blessings. 

I'm excited to share with you the results from the Battle on the Beach Saturday, Oct. 20. I will do my best to post on Sunday.

Follow me on Facebook & Instagram... lots of live videos and pics coming soon!

If you are interested in attending, the show is at the Erie Myer Civic Center in Gulf Shores, AL

The afternoon show starts around 1pm after intermission. 

Thanks for following along with me during this journey!

XOXO,

Cindy Lane Ross

www.cindylaneross.com

www.orangebeachfitness.com

5 Weeks until the OCB Battle on the Beach Competition

I'm a few days late posting but the prep is going well. Headed into week 2 of KETO :) I saw this picture just when I needed it most!

One year ago we were traveling through India and I was the heaviest I have been in a long time. Actually started making myself believe it was ok to miss workouts and eat whatever I wanted. Stress with work, travel, not enough time for workouts, hormone imbalance, and the list goes on for the 40+ LB weight gain.

Fast forward to Sunday 9/16/18, I'm the fittest I have been in my life and slowly approaching 41 in a few weeks, needless to say... super proud moment! It's really amazing how 1 year can make a difference, mentally and physically.

 You can't expect different results, doing the same thing day in and day out. Working on yourself should be your #1 priority!

KETO is going well, won't lie some days the energy just isn't there but you find it.  Push yourself and you just may be surprised at what you're capable of. 

One of my favorite meals, salmon & 1 cup of green vegetables. 

Check out my friend Jill in the background, making our AM workouts count! Jill is competing in the Figure division and I will be competing in the Bikini division. Come out on Oct. 20 and see us in action.  

Look what arrived this past week, I tried it on and it doesn't fit... "they" say if it fits now it will be too big when it's time to compete, so not freaking out yet!

It's even more gorgeous in person! Thanks, Muscle Dazzle!

Being on HIGH Fat & HIGH Protein, finding ripe Avocados in Orange Beach is a task in itself...lol

Between this and Sweet Leaf Stevia drops, my apologies if these are on your shopping list. 

#mystaples

My guy supports me day in and day and day out, he puts together our workouts so I don't have to think about it. 

Jason even went to the gym 7 days in a row with me just to make sure I had support xoxo

Sunday's back workout.

Consistency has been my motto throughout this process.

Check-in time with my coach...

Pumped after seeing the year progress pictures. 

Thanks for taking the time to read and supporting my journey. I look forward to catching you up next weekend. 

Have a great week and remember...

"It is never too late to be what you might have been." - George Eliot

www.cindylaneross.com

www.orangebeachfitness.com

Check out my leggings by ACAI BERRY FASHION! 

Receive 20% OFF on your purchase by entering the discount code (Cindy20) on your next purchase.

Have a great week! 

XOXO,

Cindy Lane Ross