Rigueur Soma Performance

11/30/2025

🎄 The truth about “holiday weight gain” 🎄

You’ve heard it before: “Everyone gains 10 pounds over the holidays.” But guess what? That’s a myth! Research shows the *average* holiday weight gain is closer to 1–2 pounds, not 10.

So why do we *feel* heavier, puffier, and more “off” in December? 🤔

👉 It’s not fat gain—it’s the ripple effect of holiday habits:
✨ **Inflammation**: More sugar, alcohol, and processed foods = feeling achy, sluggish, and puffy.
✨ **Water Retention**: Salty meals, late-night snacks, and extra carbs make your body hold onto water (hello, tight rings and scale jumps).
✨ **Slower Digestion**: Less movement + less fiber = bloating and sluggishness.
✨ **Habit Changes**: Skipped workouts, late nights, and all-day grazing throw your system off balance.

Not exactly the holiday magic we’re looking for, right?

Here’s the good news: small, simple habits can make a BIG difference. 💡

1️⃣ Hydrate before and after holiday parties.
2️⃣ Add a veggie or protein first, then enjoy dessert guilt-free.
3️⃣ Take a 10–15 minute walk the morning after a heavier meal.

These little “daily deposits” don’t cancel out the fun—they make it *better*! ✨ No more fatigue-bloat-“blah” cycle. Just a happy body and even happier holidays.

Cheers to feeling good this season, one small step at a time! 🥂💚

11/27/2025

Be Present in the NOW

11/25/2025

Too tired to function, too wired to sleep? 😴💥

Ever hit the end of the day feeling completely drained but still restless? Like you could pass out standing up, but the second your head hits the pillow, your brain decides it’s party time? That’s called being *tired and wired*, and it’s the ultimate sleep saboteur.

Here’s the deal: when you spend your day juggling deadlines, multitasking like a pro, or handling family chaos, your nervous system doesn’t just magically chill out when it’s bedtime. Instead, it can get stuck in overdrive, making it tough to shift into deep, restorative sleep. And even if you *do* manage to fall asleep, you might wake up at 2 a.m. feeling wired all over again.

But don’t worry—there’s hope! 💡 Here are 3 simple things you can do TONIGHT to reset and finally get the rest you deserve:

1️⃣ **Change your environment:**
✨ Take a shower or bath to wash off the stress of the day.
✨ Dim the lights, light a candle, or step outside for a few quiet moments.
✨ Create a nightly ritual that signals your brain it’s time to unwind—NOT time for one more email.

2️⃣ **Break the stress cycle with soothing activities:**
✨ Fold laundry while listening to calming music.
✨ Try gentle Qigong or stretching.
✨ Read a physical book instead of scrolling your phone.

3️⃣ **Breathe to reset your nervous system:**
Try the 4-7-8 breathing method: inhale for 4, hold for 7, exhale for 8. This slows your heart rate and activates your parasympathetic (rest + digest) system.

It might feel strange to slow down at first, especially if you’ve been stuck in ‘go-go-go’ mode all day. But with a little practice, you can shift from tired and wired to calm, relaxed, and ready for *real* sleep. Sweet dreams await! ✨

11/23/2025

🌟 Feeling a little “off” lately? Let’s talk about it. 🌟

Ever find yourself snapping at someone you love, crying in your car, or staring into the pantry for no reason? 😩 You’re not alone. Stress has a sneaky way of showing up in ways we don’t always recognize.

Here’s the thing: stress doesn’t just mess with your mood—it can throw off your sleep, energy, focus, and even your hormones. And when your body’s running on high alert for too long, it can leave you feeling:
➡ Foggy or scattered
➡ Snappy or teary for no reason
➡ Anxious, wired, or just “off”
➡ Drained, even after a full night’s rest

Sound familiar? The good news is, you don’t have to stay stuck in this cycle. 🙌

In my *Fitness Meditation Challenge - 5.0* program, we focus on simple, daily strategies to help your body *release* stress—not just “manage” it. Think:
✅ Breathwork to calm your mind and lower anxiety
✅ Gentle movement to ease tension without spiking stress hormones
✅ Morning sunlight to reset your energy and sleep patterns
✅ Balanced meals to keep your mood and focus steady

These small shifts can make a BIG difference in how you feel—clearer, calmer, and more like *you*. 💛

If this resonates with you, let’s chat!

Drop me a message or check out the program here: 👇🏽 https://rsomaperformance.heightsplatform.com/pages/lead-magnet-page-for-fitness-meditation-challenge-5-0

You don’t have to navigate this alone. 💬

✨ Let’s get you back to feeling your best, one step at a time. ✨

Fitness-Meditation

11/20/2025

Are you stressed in a good way?

11/06/2025

"Power of Love"

10/30/2025

Stay Strong & Keep Moving Forward

10/26/2025

🌟 Boost Your Immune System, One Bite (and Step) at a Time! 🌟

Want to stay healthy and keep those pesky colds at bay? It all starts with what you eat and how you move! 💪🍎

Let’s talk about *superfoods*—those nutrient-packed goodies that help your body fight off threats like a pro. Think vitamins B, C, D, zinc, selenium… all the good stuff your immune system *loves*. But here’s the thing: it’s not just about popping a vitamin C pill and calling it a day. Your body needs a *variety* of nutrients working together like a well-rehearsed orchestra. 🎻🎺

So, what’s the plan? Fill your plate with a rainbow of fruits, veggies, whole grains, lean proteins, and healthy fats. Need some inspo? Check out these immune-boosting all-stars:

🥑 **Avocados**: Not just for toast! Packed with vitamin C and zinc.

🥬 **Spinach**: A leafy green powerhouse.

🥣 **Yogurt**: Probiotics = a happy, healthy gut (where most of your immune system lives!).

🫐 **Blueberries**: These little gems can *double* your natural killer cells.

🐟 **Salmon**: Loaded with vitamin D, a must-have for immunity.

And don’t forget to move your body! Even a quick 15-minute workout can give your immune system a boost by increasing those infection-fighting white blood cells. 🏃‍♀️✨

As Dr. David Katz says, “The best defense against acute threats is chronically good health.” So, let’s start building that defense today!

Need help creating a balanced, superfood-packed plan? I’m here for you! And if you’re just getting started, a quality supplement can help fill in the gaps.

Your health journey starts NOW.

Are you ready to give your immune system the love it deserves? 💚

10/23/2025

Feeling overwhelmed?

10/21/2025

🚨 The #1 productivity “hack” that’s secretly draining your energy and focus?

MULTITASKING.

Yup, it might *feel* like you’re getting more done, but here’s the truth: your brain isn’t designed for it. Every time you switch tasks, your brain burns extra energy trying to recalibrate. That mental clutter? It’s what’s leaving you foggy, frazzled, and flat-out burned out.

Here’s the science: task-switching = increased cognitive load (aka brain overdrive). So when you’re bouncing between emails, texts, calls, and a million tabs, your brain is working overtime just to keep up.

Signs your nervous system is waving the white flag:
⚡ Brain fog or forgetfulness
⚡ Snapping at loved ones or coworkers for no reason
⚡ Feeling wired but totally wiped out
⚡ Struggling to focus on even the simplest tasks

Sound familiar? You’re not alone. But here’s the good news: there’s a better way.

✨ Try this instead:
1️⃣ Batch similar tasks together.
2️⃣ Use timers or “focus sprints” (25 min. work / 5 min. rest).
3️⃣ Give your brain ONE job at a time.

Bonus points:
✔️ Turn off push notifications during important tasks.
✔️ Close those extra browser tabs.
✔️ Leave buffer time between commitments.

Just 10–15 minutes of true focus can feel like a game-changer. Try single-tasking for the next 3 days and see how much clearer, calmer, and more productive you feel.

Let’s ditch the burnout and celebrate those wins together! 🙌 Follow me for more simple, doable strategies to help you thrive. 💡

10/16/2025

How's your Meditation going so far?