Mindset+Method (2026)

11/01/2021

⚡️2021⚡️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Anyone else worried this year might not be much better than 2020?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I have big personal goals for this year and a global pandemic, the United States, or the weather will not slow me down. I have always loved new beginnings and starting fresh so this year I am taking control of the things that got a bit lost in 2020.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⓵First off...a fresh new routine. I'll admit...we got on the sauce hard in the last 10 months. Sure we probably drank less than some...but also more than is normal for us.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍻So on Jan 1 we said "see ya" later to alcohol and are doing Dry January...but honestly we might go even longer. These first 12 days have been amazing mentally and physically so we'll just see what happens at the end of the month.⠀⠀⠀⠀⠀⠀⠀⠀⠀
② Exercise every day. For us this does not been hardcore all out full body burn everyday, it means either hit our home gym, the treadmill or get bundled up and get the entire family outside. The point is we need to move every day and will settle for nothing less than 10,000 steps a day. (want to be Fitbit friends???)⠀⠀⠀⠀⠀⠀⠀⠀⠀
③ Eat better. We are guilty of forgetting veggies some days and that HAS to change. We started ordering weekly deliveries from .go so we have zero excuses.⠀⠀⠀⠀⠀⠀⠀⠀⠀
④ I started a journal to track all the things I DID do (I did workout today) and all the things I did NOT do (I did NOT drink wine today). Having this nightly routine to write everything down reminds me to also think about how these things are making me feel. And I'll tell you, I am really feeling myself these days. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✌🏻What are you doing this year to feel your best?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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04/12/2020

🤗 𝐿𝑒𝓉 𝓊𝓈 𝐼𝓃𝓉𝓇𝑜𝒹𝓊𝒸𝑒...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’m Amanda! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I started my journey in women's health as a Registered Nurse in postpartum and public health helping moms transition home with their new babies. I immediately saw a demand for helping moms find resources and confidence to take time and care of themselves before, during and after the transition to motherhood.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When I had my own children, that passion grew. I started helping woman online with home based workouts and most importantly, a community that woman could check into together.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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With tactical mindset, nutrition and workout tips, along with an incredible group of woman cheering each other on, I LOVED seeing these woman develop a whole new sense of confidence and belief in themselves and bring that fire of good energy into their daily lives. After 3 years of growing that community, I am now completing my NASM CPT along with my Womans Fitness Specialization and am so excited to expand my knowledge, abilities, and passion for this work.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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02/12/2020

🎅🏻𝟣𝟦 𝒟𝒶𝓎𝓈 𝓉𝑜 𝒞𝒽𝓇𝒾𝓈𝓉𝓂𝒶𝓈🎄⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Ok ok it's not 14 days to Christmas yet; but we like to be prepared! And by prepared we mean, mentally and physically. We don't believe in waiting until the New Year to get healthy, or start that thing you really want to do. There's no time like the present!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Starting December 6th we are doing our Countdown to Christmas Challenge. We provide you with:⠀⠀⠀⠀⠀⠀⠀⠀⠀
🎅🏻14 Day Workout Calendar ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🎄Wellness Tracker⠀⠀⠀⠀⠀⠀⠀⠀⠀
🦌Meal Planner⠀⠀⠀⠀⠀⠀⠀⠀⠀
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All the things you need to get a jump start on your health and fitness so you can be prepared to have the good food, the drinks and be Merry and Bright. Because here at Mindset + Method we DO NOT believe in restrictions, feeling bad or basically any negative thoughts. We want you to enjoy your self and enjoy the holidays.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Drop a 🎅🏻 in the comments if you want in!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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30/11/2020

𝙳𝚊𝚢 𝟹𝟶 | 𝚆𝚛𝚒𝚝𝚎 𝚊 𝙻𝚘𝚟𝚎 𝙻𝚎𝚝𝚝𝚎𝚛⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💞It's the final day! You did it! 30 Days of mindful health and wellbeing!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Today your task is to write a letter to yourself. Make it a love letter and tell yourself all the things you love, you dreams for the future. Put it on paper; fold it up and put it somewhere safe that you can find it and read it when needed.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Congrats everyone! And thank you so much for do this with us!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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29/11/2020

𝒟𝒶𝓎 𝟤𝟪 | 𝒮𝑜𝓇𝓉 𝓉𝒽𝓇𝑜𝓊𝑔𝒽 𝒮𝑜𝒸𝒾𝒶𝓁 𝑀𝑒𝒹𝒾𝒶⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hand up if you are following hundreds (if not thousands) of accounts on your social media ✋🏻? Ok hand up now if all those accounts add value to your life ✋🏻? Do these accounts make you happy when you see their posts or do you cringe and keep swipping?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📱We are all guilty of following too many accounts. For holding onto people and accounts that once brought value but no longer do. Or even the dreaded; it's just cool to follow them feeling.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Today you task is spend 30 mins going through who you are following on social and delete any and all accounts that fit this criteria:⠀⠀⠀⠀⠀⠀⠀⠀⠀
+ You have no memory of following them⠀⠀⠀⠀⠀⠀⠀⠀⠀
+ You can not relate to their posts and/or stories⠀⠀⠀⠀⠀⠀⠀⠀⠀
+ You cringe when you see their stuff pop up⠀⠀⠀⠀⠀⠀⠀⠀⠀
+ They make you feel bad about yourself, your family, home etc.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Now refresh your app; go back in and check out who's stories and posts you see now. Are you seeing accounts you forgot about? Accounts that you love but were no longer seeing? How does that make you feel? When I did this a couple months ago I starting seeing people and accounts I forgot about, accounts that make me so happy, laugh and generally feel good. It was game changing for my mental health. I now make a point to really think before I hit follow AND to not feel bad if I am quick to hit unfollow. The thing is, those accounts will always be there, and if you feel like checking in with them you can, on your own terms.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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26/11/2020

𝒟𝒶𝓎 𝟤𝟨 | 𝐸𝒶𝓉𝒾𝓃𝑔 𝒾𝓃 𝒮𝑒𝒶𝓈𝑜𝓃🥦⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you eat for the season? There is a very big difference in quality in fresh produce that is in season vs. out of season. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌽 More nutrient dense⠀⠀⠀⠀⠀⠀⠀⠀⠀
🍆Reduce Carbon Footprint⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥔Easier on the wallet⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥕Less pesticides⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥬Food tastes better!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Although you can likely get out of season foods year round that doesn't always equal quality. Consider these fruits and veggies this winter:⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕Brussels Sprouts⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕Cabbage⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕Leeks⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕Oranges⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕Swiss Chard⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕Turnips⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕Winter Squash⠀⠀⠀⠀⠀⠀⠀⠀⠀
🌟If you are craving something that is "out of season" check the frozen aisle! Produce that is flash frozen is usually frozen at their prime ripeness, meaning it has held onto all of its nutrients! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
🥦What's your go-to veggie in the winter?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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25/11/2020

𝔻𝕒𝕪 𝟚𝟝 | ℝ𝕖𝕝𝕖𝕒𝕤𝕖 𝕋𝕖𝕟𝕤𝕚𝕠𝕟⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Well; today seems as good of day as any to learn how to stretch out some tension. With the new restrictions and holidays approaching everyone is a little on edge these days. And that is 100% understandable! Life is weird right now, but lets do our best to not let it effect our health...too much.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Most people carry their stress in muscles, causing them to be tight and have a lot of tension. The more we stretch the less tense our muscles become AND stretching is an excellent form of stress management.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Learn to release some tension and you will start to notice your entire day improving. And then suddenly you might not feel like there isn't enough hours in the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
✨As many times a day as necessary: stop what you are doing, take a deep breath, pull your shoulders away from your ears, take a few deep breaths with your eyes closed and focus on your breathing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔀Where do you carry the most tension? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
↘Tell us how it felt to stop and take a few mindful breaths today!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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23/11/2020

𝐀 𝐥𝐢𝐭𝐭𝐥𝐞 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 𝐭𝐨𝐝𝐚𝐲: 𝐛𝐞 𝐦𝐢𝐧𝐝𝐟𝐮𝐥 𝐨𝐟 𝐭𝐡𝐞 𝐜𝐨𝐦𝐩𝐥𝐚𝐢𝐧𝐭𝐬 𝐲𝐨𝐮 𝐬𝐚𝐲 𝐨𝐮𝐭 𝐥𝐨𝐮𝐝, 𝐢𝐧 𝐲𝐨𝐮𝐫 𝐭𝐞𝐱𝐭𝐬, 𝐢𝐧 𝐲𝐨𝐮𝒓 𝒎𝒊𝒏𝒅🧠⁣
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It wasn't until I started really paying attention did I start to see how much negativity I was actually putting out into the world. For the most part, these are tiny things — phrases like, "I'm freezing!" or "Ugh, why isn't it Friday yet?" — but all of those little complaints start to add up.⁣
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𝑬𝒗𝒆𝒓𝒚 𝒕𝒊𝒎𝒆 𝒚𝒐𝒖 𝒄𝒐𝒎𝒑𝒍𝒂𝒊𝒏, 𝒚𝒐𝒖'𝒓𝒆 𝒑𝒖𝒕𝒕𝒊𝒏𝒈 𝒏𝒆𝒈𝒂𝒕𝒊𝒗𝒆 𝒆𝒏𝒆𝒓𝒈𝒚 𝒊𝒏𝒕𝒐 𝒕𝒉𝒆 𝒘𝒐𝒓𝒍𝒅 — 𝒂𝒏𝒅 𝒊𝒏𝒕𝒐 𝒚𝒐𝒖𝒓 𝒍𝒊𝒇𝒆.⁣
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One of the easiest ways to counter complaints is to make a 𝙥𝙚𝙧𝙨𝙥𝙚𝙘𝙩𝙞𝙫𝙚 𝙨𝙝𝙞𝙛𝙩!⁣
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Early wake ups = children to love⁣⁣
House to clean = safe place to live⁣⁣
Dirty dishes = food to eat⁣⁣
Crumbs under the table = family meal⁣⁣
Grocery shopping to do = money to use⁣⁣
Toilets to clean = indoor plumbing⁣⁣
Endless questions = a child who is learning⁣⁣
Laundry to do = clothes to wear⁣
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A little more mindfulness means creating a life with intention. Did you catch yourself today?⁣

23/11/2020

ᴅᴀʏ 23 | ɴᴏ ᴄᴏᴍᴘʟᴀɪɴɪɴɢ ᴛᴏᴅᴀʏ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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21/11/2020

Ｄａｙ 21 | Ｓｌｅｅｐ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Ok, so we know that getting enough sleep can be almost impossible. There are so many factors in our lives that prevent us from getting the recommended amount of sleep and trust us we know it is easy to give in to some if not all of the reasons that keep us up at night.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But do you know the benefits of getting sleep...other than feeling rested in the morning? Do you know the negative effects continued bad sleep can have on your body? And your goals?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💪🏼It can aid in weight loss → a lack of sleep can increase your appetite by changing hormones, which makes you more likely to eat unhealthy food and influences how your body losses fat⠀⠀⠀⠀⠀⠀⠀⠀⠀
🏃🏻‍♀‍Improves Cardiovascular Health →quality sleep decreases the work of your heart. Bad quality sleep can cause your blood pressure to stay higher for longer amounts of time...making your heart work harder.⠀⠀⠀⠀⠀⠀⠀⠀⠀
🧟‍♀‍It improves your mood and keeps you from being a zombie during the day⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Having a quality nighttime routine is vital to how well you sleep. Start by limiting time on your phone (the blue light from it tricks your brain into thinking it is still day time and it should stay awake); wash your face and brush your teeth; go to bed the same-ish time each night and set an alarm to wake up within the same hour each morning.⠀⠀⠀⠀⠀⠀⠀⠀⠀
This routine will allow your body to recognize when it should be releasing melatonin into your body which helps you fall asleep. And when to release cortisol; which gives you energy in the morning and wakes you up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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ʏᴏᴜʀ ɢᴏᴀʟ ᴛʜɪꜱ ᴡᴇᴇᴋᴇɴᴅ; ɪꜱ ᴛᴏ ɢᴏ ᴛᴏ ʙᴇᴅ ᴇᴀʀʟʏ, ꜱᴇᴛ ᴀɴ ᴀʟᴀʀᴍ ᴀɴᴅ ɢᴇᴛ ᴜᴘ ᴀᴛ ᴛʜᴇ ꜱᴀᴍᴇ ᴛɪᴍᴇ ᴇᴠᴇʀʏᴅᴀʏ. ᴇʟɪᴍɪɴᴀᴛᴇ ᴏɴᴇ ᴛʜɪɴɢ ɪɴ ʏᴏᴜʀ ᴄᴜʀʀᴇɴᴛ ᴇᴠᴇɴɪɴɢ ʀᴏᴜᴛɪɴᴇ ᴛʜᴀᴛ ɪꜱ ᴋᴇᴇᴘɪɴɢ ʏᴏᴜ ᴜᴘ ᴀᴛ ɴɪɢʜᴛ. (ꜰᴏʀ ᴇxᴀᴍᴘʟᴇ: ꜱᴄʀᴏʟʟɪɴɢ ᴏɴ ʏᴏᴜʀ ᴘʜᴏɴᴇ). ʟᴇᴛ ᴜꜱ ᴋɴᴏᴡ ᴡʜᴀᴛ ᴛʜɪɴɢ ʏᴏᴜ ᴀʀᴇ ɢɪᴠɪɴɢ ᴜᴘ!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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19/11/2020

𝒟𝒶𝓎 𝟣𝟫 | 𝐿𝑒𝒶𝓇𝓃 𝓉𝑜 𝑀𝑒𝒹𝒾𝓉𝒶𝓉𝑒⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m sure you’ve heard by now the many benefits of meditation. Here are two benefits that we love and find so interesting!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✺Meditation has been linked to 𝗹𝗮𝗿𝗴𝗲𝗿 𝗮𝗺𝗼𝘂𝗻𝘁𝘀 𝗼𝗳 𝗴𝗿𝗮𝘆 𝗺𝗮𝘁𝘁𝗲𝗿 in the hippocampus and frontal areas of the brain. More gray matter can lead to more 𝐩𝐨𝐬𝐢𝐭𝐢𝐯𝐞 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐬, 𝐥𝐨𝐧𝐠𝐞𝐫-𝐥𝐚𝐬𝐭𝐢𝐧𝐠 𝐞𝐦𝐨𝐭𝐢𝐨𝐧𝐚𝐥 𝐬𝐭𝐚𝐛𝐢𝐥𝐢𝐭𝐲 𝐚𝐧𝐝 𝐡𝐞𝐢𝐠𝐡𝐭𝐞𝐧𝐞𝐝 𝐟𝐨𝐜𝐮𝐬 during daily life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✺Meditation has also been shown to diminish age-related effects on gray matter and 𝐫𝐞𝐝𝐮𝐜𝐞 𝐭𝐡𝐞 𝐝𝐞𝐜𝐥𝐢𝐧𝐞 𝐨𝐟 𝐨𝐮𝐫 𝐜𝐨𝐠𝐧𝐢𝐭𝐢𝐯𝐞 𝐟𝐮𝐧𝐜𝐭𝐢𝐨𝐧𝐢𝐧𝐠.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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ＴＩＰ： If you are very new to meditation or have struggled to do it in the past, we love the breathing bubble exercise. Check the 𝐥𝐢𝐧𝐤 𝐢𝐧 𝐨𝐮𝐫 𝐛𝐢𝐨 𝐟𝐨𝐫 𝐚 𝟐 𝐦𝐢𝐧𝐮𝐭𝐞 𝐦𝐞𝐝𝐢𝐭𝐚𝐭𝐢𝐨𝐧 using the breathe bubble—tell us how it feels after you do it or after you do one of your own!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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18/11/2020

ᴅᴀʏ 18 ᴄʟᴇᴀɴ ᴏᴜᴛ ʏᴏᴜʀ ᴘʜᴏɴᴇ⁣
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Why does this matter? 𝑩𝒆𝒄𝒂𝒖𝒔𝒆 𝒐𝒏 𝒂𝒗𝒆𝒓𝒂𝒈𝒆, 𝒑𝒆𝒐𝒑𝒍𝒆 𝒔𝒑𝒆𝒏𝒅 𝒕𝒉𝒆 𝒆𝒒𝒖𝒊𝒗𝒂𝒍𝒆𝒏𝒕 𝒐𝒇 𝒂𝒏 𝒆𝒏𝒕𝒊𝒓𝒆 24 𝒉𝒐𝒖𝒓 𝒅𝒂𝒚 𝒑𝒆𝒓 𝒘𝒆𝒆𝒌 𝒐𝒏𝒍𝒊𝒏𝒆🤯. 𝑨𝒏𝒅 𝒍𝒐𝒐𝒌 𝒂𝒕 𝒕𝒉𝒆𝒊𝒓 𝒑𝒉𝒐𝒏𝒆 80-90 𝒕𝒊𝒎𝒆𝒔 𝒂 𝒅𝒂𝒚 😬. So if that device looks like a junk drawer, chances are, it will impact your experience of it. Here are some quick tips for cleaning up your phone and bringing some peace to that space ☺️🙏⁣⁣
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1️⃣ Turn off the notifications that aren’t necessary!⁣⁣
→This is a big one. Those little red alert bubbles that show you that you have a notification waiting for you? It can distract and overwhelm you beyond belief when you have a ton of those all over your phone! Turn them all off except for the ones that are absolutely necessary. That way, when you choose to open an app, you are doing it with intent and when you have time to respond to those notifications.⁣⁣
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2️⃣ Delete unused apps⁣⁣
→Did you know your phone tracks how often your use different apps? Check your settings and clear off the ones you don’t need!⁣⁣
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3️⃣ Delete old text threads⁣⁣
→ The amount of data old texts threads can be using especially if they have tons of photos, videos and gifs is wild! Deleting these could give your phone a big performance boost which in turn makes the experience of using it so much more enjoyable.⁣⁣
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4️⃣ Hide less frequently used apps or group them into folders⁣⁣
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5️⃣ Keep your home screen apps to only the essentials⁣⁣
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6️⃣ Store your information/photos on a cloud service⁣⁣
→Did you know google photos can automatically download your photos as you go and then make ti easy to clear them off your device? There are lots of other options like that too! Dropbox, Amazon drive, Microsoft OneDrive, iCloud etc.⁣⁣
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Our 𝐦𝐢𝐧𝐢 𝐜𝐡𝐚𝐥𝐥𝐞𝐧𝐠𝐞 for you is to take a minute (yes even if it is one minute) to declutter your phone a little!⁣ Did you do it?What did you clear out?

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