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Staying Ageless 30+ is LIVE & Almost Sold Out :)
Hi lovelies,
I’m super excited that my 8 week transformational health program Staying Ageless 30+ is LIVE! There are only a few spots left in the course and the cart closes tonight at midnight.
This course is for you if you are a woman 30+ who:
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- Wants to be fly until 99 or close to it!
- Needs to learn how to create life-giving healthy rituals that leave you feeling and looking better than ever
- Wants to fast track and hone in on the best diet and exercise to get results for your body
- Needs to refocus on self-care and prioritizing your health
This 8 Week Online Course includes:
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- Lifetime access to all future course upgrades
- 4 LIVE 1.5 hour sessions with Esosa E, MS
- Access to the online course portal with video, audio, and written lectures
- Weekly Check-In Calls from Week 5-8
- The Staying Ageless Workbook
- Subscription to the #StayingAgeless Facebook community
BONUS CONTENT!
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- Additional One-on-One Health Assessment and Coaching with Esosa E, MS ( One 1.5 hour session – Limited to students who pay in Full)
- Access to Coffee Enema Course (for all students)
If you are a woman 30+ interested in #StayingAgeless and a loyal reader of this blog, I’d love to extend the opportunity to schedule a FREE 20 minute call with yours truly today or tomorrow! To book your slot click HERE: calendly.com/rawgirl
To BOOK YOUR SPOT in the live course which begins March 2nd visit here: Bit.ly/StayingAgeless
Just to RECAP…
Over the course of eight weeks you will:
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- Learn my C.A.A.T.I. (catty) method of creating new healthy habits to set your up for long term success
- Assess the current state of your health and set specific goals for transformation
- Create and implement rituals in Diet, Detox/Elimination, and Lifestyle
- Practice putting your rituals into action with support
- Learn about powerful supplements, exercises, and longevity protocols that will slow the aging process
The class format includes informative Live sessions, pre-recorded videos, text articles, images, handouts, and bonus audio interviews.
You will finish our course equipped with:
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- A Staying Ageless Workbook that can be referenced again and again to reassess where you are in your health journey
- A list of #Ageless resources to add to your toolbox
- Understanding of a method to create and sustain health habits
- New rituals you have put into practice
- Access to the #StayingAgeless Facebook community page
- Clarity on your health status, diet, and exercise that works for your body
- Checklist/ Goal Worksheet for Staying Ageless
- Lifetime access to the course portal and any future upgrades
I am super passionate about this course and wanted to create a class that I would want to take myself! My goal is to save you time and money by putting the best of resources together and giving you the support you need to create transformational change in your health that allows you to pursue your dreams and live your best life! Please email me at editor@rawgirltoxicworld.com if you have any further questions or concerns. XO
Healthy Living in a Toxic World – Episode 4: Effective Exercise
In this episode of Healthy Living in a Toxic World, I talked to fitness expert and personal trainer Mocha Lee about ways to make sure we get the most from our workouts and why exercise is essential for overall health.
We discuss:
- The components of a great workout
- How to get better results when we hit a plateau
- The importance of proper form
- How to overcome common obstacles to to getting regular exercise
- Parameters to know if you are under-exercising or over-exercising
& More! Tune in and don’t forget to share!
Podcast: Play in new window | Download
Podcast Ep 4: Effective Exercise
Episode 4 of Healthy Living in a Toxic World is live! This week I talk to personal Trainer and former body builder Mocha Lee about all things fitness. We get into how to to find variety in your workouts, and why women should really not be scared of building muscle mass. If you are looking to take your fitness to the next level in 2019 I recommend you give this show a listen.
It’s still the first month of the year, when everyone makes that gym rush. If you are getting bored with your workout already, I recommend you find movement that you love. Remember the gym is not the only place for you to get some physical movement. If you need some ideas, check out this past post on Reframing Exercise.
To listen to the full conversation, subscribe to the podcast on Itunes, Spotify, or Google Play. Links below 🙂 -XO Esosa E, MS AKA Raw Girl
New Podcast Alert!
Happy New Year 🙂 I’m really excited to hail back to my radio days and launch my podcast Healthy Living in a Toxic World, now available on iTunes, Google Play, and Spotify! In this podcast, I’ll be bringing you weekly conversations with health experts, longevity Sheroes and Heroes and insights on your mental, physical, and emotional health. Season one was recorded awhile back but has some serious GEMS! Guests include incredible experts like Dr. T. Colin Campbell author of The China Study, Dr. James Maas New York Times Bestselling author of Power Sleep, Victoria Moran @mainstreetvegan Author, podcaster and founder of Mainstreet Vegan Academy, Mimi Kirk former PETA’s Sexiest Vegetarian Over 70, Bernardo La Pallo who at the time of interview was 109 years old & more!
5 Reasons to Love Tabata
Since summer has officially arrived, I ditched the gym to focus on outdoor workouts, and also exercising in the comfort of my home. Working out a home can be horrible at times, because it’s so easy to slack off when you don’t have the energy and intensity of a trainer or instructor, yelling at you to push for one more rep. Add to that all of the potential distractions and you could end up cleaning or answering morning emails instead of moving your body like you swore you would. The workout that has kept me motivated an on-track is Tabata. There are many reasons why I love it, but I think the top reason is how simple it is to execute and get results. If you have small children Tabata can also be a fun exercise for them to join in on as well. Below are more reasons I love Tabata, hope they encourage you to give it a try.
- It’s a Workout Backed by Research.
Tabata training, named after Dr. Izumi Tabata the Japanese scientist that discovered findings to prove its efficacy, is a high-intensity interval training (HIIT) workout, featuring exercises that last four minutes. Dr. Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo conducted research on two groups of athletes. The control group trained for one hour at a moderate intensity level five days a week for six weeks, while the second group trained for four minutes and twenty second at a high-intensity level four days a week for six weeks. Dr. Tabata and his team discovered at the end of the trial that the high intensity group had an increased positive effect on their aerobic system than the control group, and also experienced significant benefits in their anaerobic system, while the moderate intensity trainers showed an increase in their aerobic system but no results on anaerobic health.
- Easy-Peasy to do Almost Anywhere.
Learning to train Tabata style is fairly easy and can be done from the comfort of your home or even in a hotel room or hotel gym when traveling.
- Extra effort, but Shorter Workouts.
When training Tabata style, you are to work out hard for 20 seconds, rest for 10 seconds, and continue performing the same exercise for eight rounds. On Tabata tailored tracks or playlists, a trainer voice guides you when to begin, pause, and begin again usually to popular music. The goal is to push yourself to your limit during the 20 second burst, then rest.
- Simple to Mix-it Up and Keep it Engaging.
The great part about Tabata is no workout has to be the same and you can choose exercises that target different areas of the body. One day you may want to do squats, push-ups, jumping jacks, and burpees, and another lunges, bicep curls, mountain climbers, and sit-ups. Mix it up as you wish and do a few rounds if you have the energy. Below’s an example of a sequence that would last twenty minutes and target different areas of the body.
- Push-ups (4 minutes)
- Squats (4 minutes)
- Sit-Ups (4 minutes)
- Burpees (4 minutes)
Or you can try targeting various areas and alternating days. For example: one day you focus on leg workouts, another you focus on arms, or your core. Below’s a sequence to target the glutes and legs.
- Lunges (4 minutes)
- Jump Squats (4 minutes)
- Mule Kicks (4 minutes)
- Mountain Climbers (4 minutes)
- Calf Raises (4 minutes)
- The Playlists Are Fun!
There are a wide range of tabata-tailored playlists that can be found on YouTube and iTunes to help guide you through. To begin, find a playlist and start with the first exercise. The best part about the tracks is that the instructions are yelled out by a trainer, so even if no one is with you, that trainer voice may give you a little extra motivation to push. Below’s one of my favorite Tabata tracks, set to the Rocky theme song which will motivate almost anyone to get up and get moving! -Xo Raw Girl
References:
Tabata I, Nishimura K, Kouzaki M, Hirai Y, Ogita F, Miyachi M, Yamamoto K.
Effects of moderate-intensity endurance and high-intensity intermittent training
on anaerobic capacity and VO2max. Med Sci Sports Exerc. 1996 Oct;28(10):1327-30.
PubMed PMID: 8897392.
3 Tips to Maximize Your Nutrition for Intense Training
Anyone out there getting a jumpstart on 2018 fitness goals? Starting last week, I’ve been up daily at the crack to move my body for Bootcamp at Core Power Yoga. I signed up to get my mind and body focused and ready for the challenges of the forthcoming year. In bootcamp, we are encouraged to complete a second activity each day, so last week I exercised for two and a half hours several days of the week. It sounds like a lot right? If you are tired just reading this, I totally feel you!
The saying “mind over matter,” started to ring true on the last day of the first week of bootcamp, when all I wanted to do is curl up with my bff, my pillow, and catch some extra sleep. It wasn’t necessarily just because I was tired, or that I was achy and sore in strange places, my mind was literally just saying NO. I ignored it, squirmed out of bed anyway and completed week one! Now that we are on week 2, I’m very aware that showing up is about 99% of the battle.
During week one, I’ve been implementing a few things to help me keep my energy high and to ensure I am getting adequate nutrition and get maximum benefits from my workouts. Below’s a few tips that can help get you through the good kinda hurt with a little bit more ease. -XO Raw Girl
- Replenish Your Electrolytes. When we exercise our body needs to replenish electrolytes to avoid cramping, and maintain proper function of the digestive, nervous, cardiac, and muscular systems. You can buy drinks or powders to assist with this, or do what I did and make a poor-man’s electrolyte drink with what you have at home. All you need to do is add a pinch of salt to your water and squeeze a wedge of lemon or lime. If you can taste the salt in your water you’ve added too much.
- Take Your Vitamins Pre-Workout. Week one I experimented with taking two packets of Emergen-C in water just before bootcamp, and some days without. I noticed that without fail on the days I got my vitamins in before my workout my energy was more consistent and I was able to sustain it throughout the workout. Grabbing fruit or a pre-workout drink is recommended and taking a multivitamin that includes the daily value for key nutrients along with it may give you an extra boost!
- Keep a Food Diary & Track Your Nutrient Intake. The process of recording everything I eat has been an eye-opener. What keeping a food diary does for me personally, is help me ensure I am getting enough calories and veggie sources of protein daily. There’s an awesome site called Cronometer, that I highly recommend you check out for tracking your meals, as it will give you a daily breakdown of your caloric and nutrient intake so you know if you are not getting enough of a particular nutrient.
Reframing Exercise: So You Hate to Move?
Do you hate exercise? Are you one of those people who cringes or all of a sudden feels like you need a nap when you hear the word gym? This post is for you boo! The human body is designed to move, and as you’ve probably heard exercise can not only take years off your life, but can also assist in preventing a host of diseases and reduce stress. “It would appear that cardiovascular conditioning has physiologic characteristics which would counterbalance those induced by such stress. Accordingly, it appears logical that cardiovascular conditioning by aerobic exercise techniques is an effective therapeutic tool,” (Roberston,1976). So there’s no debate you should be exercising, but since that’s a dirty word lets think about the “E” word a little differently. First off try committing to a minimum goal of 15 minutes per day of activity. Why will this help you? Well, a 2011 study published in Basic and Applied Psychology showed that: “leading individuals to mentally reframe the time required for an exercise program (e.g., 2hr per week) in terms of the equivalent daily amount (e.g., 17min per day) reduced the perceived time commitment and increased people’s willingness to try the program.” Next, in order to get in your daily time, you don’t need to be at the gym. There are a host of things you can inject into your busy route daily that can help you get a little more movement into your life. Below’s a short list of a few things you can consider. Creating group activities with your family or friends can help it feel more like fun and less like –Xo Raw Girl
- Park far away from your car and walk to the store
- Take the stairs rather than the elevator
- Buy a pedometer, track your daily steps and set goals to increase your steps weekly
- Gardening
- Playing tag or dancing around with kids
- Chores around the house
- Bike riding
- Taking a pool day and swimming
- Walking in a park
- Bike riding with your entire family
References:
Eliot, R. S., Forker, A. D., & Robertson, R. J. (1976). Aerobic exercise as a therapeutic modality in the relief of stress.Advances In Cardiology, 18(0), 231-242.
Peetz, J., Buehler, R., & Britten, K. (2011). Only Minutes a Day: Reframing Exercise Duration Affects Exercise Intentions and Behavior. Basic and Applied Social Psychology, 118-127.
Have you checked out my new online classes yet? In my new course, Staying Ageless 30+ you will learn about Diet Basics, Lifestyle Factors, and elements of Longevity that promote an ageless way of life. Over the course of three modules you learn what to eliminate from your diet to stay ageless, how to ensure your body is receiving adequate nutrition, powerful detox rituals you can incorporate to increase your longevity, beauty remedies that will leave you glowing, and how to exercise effectively and get results. In addition you will learn health lessons directly from renowned longevity and health experts that will equip you to transform your lifestyle. You can still enroll! Check out the class HERE to preview the curriculum our save your seat! -Xo
6 Reasons to Love Irish Moss
Irish moss is a seaweed packed with nutrients that can be soaked and used to create a powerful and nutritional gel. It is pretty much colorless and tasteless which makes it great to add to a wide range of dishes for nutritional value or just as a thickener. You can add irish moss gel or paste to smoothies, soups, desserts, and even as a partial replacer for some fattier foods like nuts or avocados in certain recipes to reduce the fat content. I was recently reminded of this moss’s superpowers when speaking to someone who may be having surgery soon. After a car accident a few years back that severely affected my lower back, I made smoothies with irish moss, and found that it helped to speed my recovery.
Like many other seaweeds, irish moss has an extensive nutritional profile which includes vitamins A, B, C, D, E K, B-vitamins, sulfur, protein, bromine, beta-carotene, calcium, iron, manganese, phosphorous, potassium, selenium, zinc, and pectin. As nature’s only plant based source of thyroid hormones, it can help to balance out thyroid related issues and speed up metabolism. It has been reported to be effective against everything from cancer, radiation poisoning, obesity, and cholesterol build-up. Sometimes I.M. gets a bad rap because it is the seaweed that carrageenan is extracted from (which causes inflammation and is used as a stabilizer in things like nut milks); but truthfully they are not the same. In its whole form and taken with proper moderation irish moss can boost your overall nutrition. Jamaicans have been known to consume irish moss or sea moss because of its reported abilities to boost male libido and increase sperm count. Below are some additional perks that come with incorporating irish moss into your diet. -XoXo Raw Girl
Accelerates Recovery. Irish Moss is great for strengthening connective tissues which makes it excellent for recovery from strenuous exercise, or even more extreme injuries, surgeries, or invasive procedures.
Promotes Gorgeous Skin. On the beauty front, irish moss can deliver a serious beauty boost because of its high sulfur content. You can apply the gel directly to your skin for a mini face lift, or consume it as a food and allow the nutritional boost to up your pretty factor. Irish moss can help to rehydrate dry skin, and leave it feeling smooth and supple. It is also effective on a number of severe skin disorders, including eczema, psoriasis, bad sunburns, and rashes.
Encourages Healthy Digestion & Elimination. The fiber content in Irish moss makes it a mild and effective laxative; simultaneously it soothes inflamed tissues of the intestinal tract which provides relief for intestinal disorders. In regard to promoting good digestion, Irish moss’s demulcent properties soothe the mucous membranes of the digestive tract and the gelatin-like content helps to ease gastritis, dyspepsia, nausea, heartburn, indigestion, and can be used to prevent vomiting.
Helps to Drop Those Extra Pounds. Irish moss is thought to help reduce the appetite by virtue of its ability to absorb moisture, increasing its volume and filling the intestinal tract with a bulking-type material, increasing the feeling of fullness and also aiding in the elimination process of waste through the gastrointestinal tract. Taking the moss improves thyroid function because of it’s iodine content, which in turn boosts metabolism, increases energy, and can help accelerate weight loss.
Cure for Coughs, Respiratory Issues, & the Common Cold. Because Irish moss is an expectorant it can break up mucus and help clear out the lungs of any phlegm that builds up with a common cold, alleviate inflammation of the nasal passages, ease sore throat or dry coughing, and also can treat other respiratory problems such as bronchitis and even pneumonia. It is especially effective for pulmonary (lung) complaints with its ability to absorb liquid and eliminate it from the body.
Assist with Healing of Radiation Poisoning & Cancer. Irish moss has been found to be very helpful with the recovery of radiation poisoning and cancer. Apparently it can actually absorb toxins from the bowel and this gangsta seaweed literally draws radiation poisoning out of the body.
#MoveThatBody Inspiration from Jack LaLanne
“I train like I’m training for the Olympics or for a Mr. America contest, the way I’ve always trained my whole life. You see, life is a battlefield. Life is survival of the fittest. How many healthy people do you know? How many happy people do you know? Think about it. People work at dying, they don’t work at living. My workout is my obligation to life. It’s my tranquilizer. It’s part of the way I tell the truth — and telling the truth is what’s kept me going all these years.” ~Jack LaLanne
Sometimes I come across women or men that inspire me to take my level of fitness or eating habits to the next level. A couple weeks ago I came across a great article on Jack LaLanne “The Godfather of Fitness” that was really inspiring. Besides the fact that he opened the first real gym in 1963 and is the reason why we have a lot of the machines available in gyms today, he was the driving force behind the fitness movement in America with his national television show The Jack LaLanne Show that encouraged people to get moving daily and offered fitness and exercise tips. By the 1980’s he had over 200 health clubs in the U.S. which he eventually licensed to Bally Total Fitness. Jack was also a vegetarian for some part of his life and was a champion for vegetable juicing when he started selling his brand nationwide. He was about a whole foods diet and warned against the dangers of processed foods, so even later in his life he was a pescatarian but ate a lot of fruits and vegetables. His basic rules for nutrition? “If man made it, don’t eat it”, and “if it tastes good, spit it out.” Not only did he preach the gospel of proper diet and regular exercise, he practiced what he preached. He worked out every single day of his natural life for two hours a day. Talk about devotion. Hearing about the incredible physical feats that he accomplished throughout his life due to his super strength, definitely will have you wondering why it is you can’t seem to make it to the gym at least once a week.
Here’s a brief list via Wikipedia:
- 1954 (age 40): swam the entire 8,981 feet (2,737 m) length of the Golden Gate Bridge in San Francisco, under water, with 140 pounds (64 kg; 10 st) of air tanks and other equipment strapped to his body; a world record.
- 1955 (age 41): swam from Alcatraz Island to Fisherman’s Wharf in San Francisco while handcuffed. When interviewed afterwards he was quoted as saying that the worst thing about the ordeal was being handcuffed, which significantly reduced his chance to do a jumping jack.
- 1956 (age 42): set what was claimed as a world record of 1,033 push-ups in 23 minutes on You Asked For It, a television program hosted by Art Baker.
- 1957 (age 43): swam the Golden Gate channel while towing a 2,500-pound (1,100 kg; 180 st) cabin cruiser. The swift ocean currents turned this one-mile (1.6 km) swim into a swimming distance of 6.5 miles (10.5 km).
- 1959 (age 45): did 1,000 jumping jacks and 1,000 chin-ups in 1 hour, 22 minutes, to promote The Jack LaLanne Show going nationwide. LaLanne said this was the most difficult of his stunts, but only because the skin on his hands started ripping off during the chin-ups. He felt he couldn’t stop because it would be seen as a public failure.
- 1974 (age 60): For the second time, he swam from Alcatraz Island to Fisherman’s Wharf. Again, he was handcuffed, but this time he was also shackled and towed a 1,000-pound (450 kg; 71 st) boat.
- 1975 (age 61): Repeating his performance of 21 years earlier, he again swam the entire length of the Golden Gate Bridge, underwater and handcuffed, but this time he was shackled and towed a 1,000-pound (450 kg; 71 st) boat.
- 1976 (age 62): To commemorate the “Spirit of ’76”, United States Bicentennial, he swam one mile (1.6 km) in Long Beach Harbor. He was handcuffed and shackled, and he towed 13 boats (representing the 13 original colonies) containing 76 people.
- 1979 (age 65): towed 65 boats in Lake Ashinoko, near Tokyo, Japan. He was handcuffed and shackled, and the boats were filled with 6,500 pounds (2,900 kg; 460 st) of Louisiana Pacific wood pulp.
- 1980 (age 66): towed 10 boats in North Miami, Florida. The boats carried 77 people, and he towed them for over one mile (1.6 km) in less than one hour.
- 1984 (age 70): handcuffed, shackled, and fighting strong winds and currents, he towed 70 rowboats, one with several guests, from the Queen’s Way Bridge in the Long Beach Harbor to the Queen Mary, 1 mile.
To add in another fun fact, when he was 54, he beat the then 21-year-old Arnold Schwarzenegger “badly” in an informal body building contest! Jack eventually passed in 2011 at the age of 96. When asked why he did all those crazy unimaginable things he said “to show that anything is possible.” There really are no excuses; our human bodies are designed to move, and Jack Lalanne’s legacy is great example of the fact that we can use our minds to transcend what we think is possible. Are you inspired yet? It’s important to remember that diet is only one piece of the puzzle and that in order for us to truly thrive we must, must, #MoveThatBody. -XoXo Raw Girl