We have to get comfortable being uncomfortable.

This is something I have said as a fitness instructor many many times. And today, it takes on an even deeper meaning. The only way to any kind of change is through the discomfort. If we really want to battle racism, we have to come to terms with the subconscious racism all around us (like the beige crayon being named "flesh toned"). We also have to be a part of the conversations, especially the uncomfortable ones.

For those that are wanting to make a true change, we must commit to doing the work long after the protests stop. Because as much as we want to think there will not be, there will be another Ahmaud Arbery or George Floyd unless we get uncomfortable and have the conversations of what we can do in order to create the change and steps toward true equality, understanding and peace. As non-black people, we need to have an honest and uncomfortable look inside ourselves and see where we experience white privilege and white fragility in order to be a part of positive change. 

It's hard to know sometimes in times of struggle to know how to help. I wanted to put together a list of resources (and there are certainly more than are on my list here so keep researching!)  so we can learn, get educated, and most importantly be a part of creating positive change. 

As a Mom, I believe in having age appropriate conversations with our children. Racism is not something we are born with, but it is learned. 
So is anti-racism and the bravery to speak up. Talking to your kids and having the hard conversations while giving them hope and solutions can be hard. But it is necessary now more than ever. Additionally, I believe that our education system can do more to teach from a young age that racism did not end with segregation. I will be doing more to talk to my kids' schools about how to keep the conversation of what racism is and true equality so we can do better for all of our kids.  

Here are some resources for you to start:
Some of these resources were shared with me, and some I researched on my own. There are obviously way more, so use the powers of Google and Social Media for good! 

A very comprehensive list of resources created by Sarah Sophie Flicker and Alyssa Klein in May 2020
bit.ly/ANTIRACISMRESOURCES

Additionally, one of my favorite suggestions from my African American friends is to look up clubs at your alma matter. Most colleges have clubs for POC, and they need money to operate. You can donate to the clubs directly! 

Here are some additional resources by category:

How to talk to children
Bias isn't just a police problem, it's a preschool problem NPR article
Tips for talking race with small children
New York Times - Books about racism for kids 

For the adults or older kids, here are some other ways we can help. 
Support needed:
SDSU – list of resources diversity.sdsu.edu
San Quentin Prison Project

- Support African American owned businesses
- Listen to podcasts and read books to educate ourselves further
- Donate to known and trusted organizations like the NAACP (side note - Beachbody just donated $1 million to the NAACP. Yet another reason I am proud to be partnered with them!) 
- Follow African American activists on social media for education, conversation and resources (Barak Obama did an amazing post yesterday on Instagram. Find it here)
- VOTE! For everything. Not just presidential elections, but primaries and the smaller things you may not normally vote for, or ignore on a ballot (if you have done that in the past) and do your research on exactly what it is and who it affects and how.
- Find the grassroots organizations doing the work and volunteer or donate to them.
- Know your History - it's time to revisit history books, biographies, learning about systemic oppression, the role we play in upholding systems of white supremacy.
- Listen. Talk to your black friends. Call them and ask to have an honest conversation about their experiences. 
- Stay updated. Follow hashtags like #blacklivesmatter #justiceforgeorge #irunwithmaud 

Here are some websites with additional information and resources 
(there are obviously more, use this list to start and do your own research as well)

Everyday Democracy
https://bit.ly/3gJ5Qm9

Black Podcasts to listen to
https://bit.ly/2Xud9qd

National Association for the Advancement of Colored People
https://www.naacp.org/
* Virtual TownHall meeting Wednesday June 3 at 5pm PST, 8pm EST*

Dismantling Racism
http://www.dismantlingracism.org/

Rachel Cargle's video Public Access on Revolution 
​
Lisa Nichols on the Mama Truth Show 

Rachel Cargle TEDx talk on Racial Inertia and Ancestral Accountability

​Megan Ming Francis TEDx talk on getting to the root of racial injustice

David Ikard TEDx talk - The dangers of Whitewashing Black History 
https://www.youtube.com/watch?v=bb04xj7LS34

Follow on Social Media
@Blklivesmatter
@theconsciouskidlib
@blackwomensbp 
@barakobama
@blackandembodied
@blackvoices

I hope you use these resources, allow yourself to get uncomfortable and most importantly, educate yourself, as I am doing, take action, and be part of the conversation to facilitate change.  We have a long way to go. I have to believe we can make progress, but we have to do the work. 

It's new Years Eve at the end of a decade! And if how we start our day affects the rest of our day, how we start a new year and a new decade matters even more! 

I'm going to keep this quick because I know you're probably off to that party so before you go, here are some tips so you can wake up tomorrow to start the new decade feeling amazing and able to start 2020 right. (insert fist pump emoji here ;-) )

1) This goes without saying but first please be safe on the road. Grab a Lyft or Uber if you need to and be aware if you are the DD. Because nothing else I'm going to say will matter if you don't make it home tonight at all. I love you ad you matter so be safe.

2) Stay hydrated! Those little vitamin shot things don't help. Trust me. But what will help is drinking water along with your bubbly. So sparkly drink, water, sparkly drink, water..etc. This is the only "double fisting" that is allowed. Through the rest of the day, if you want to add some Pink Himalayan sea salt to your water for some extra electrolytes, that will help as well. As alcohol reduces our electrolytes. A healthy hydration drink like this one here (I use this during workouts in heat and after a night of drinks like tonight)  - https://bchbody.life/2ZK4LSL will help too (stay away from the sugary Gatorades as they just mess with your blood sugar) 

3) Eat - Oh man, if I could go back and give advice to College Sharla, it would be Please Eat at or before a party. Sound familiar? Yes, please eat. Noone wants to be that person at the party, so take time to have a few bites of the apps and you will enjoy yourself much more.

4)  Be kind to yourself and have fun! 

I wish you ALL a very happy, safe and fun New Years Eve and a FABULOUS start to 2020!

~ Sharla

It’s been a while since I’ve written and we have so much to catch up on!
 
There are some exciting things to come, so I’m really excited to share them with you…over the next couple of months 😉 For now, let’s just make it to the end of the year, am I right?!

Here are my “rules” to get through the next couple of months without gaining the pounds...and the accompanying guilt!

2.     Move your body every day for 20-30 minutes. That can be a walk, a dance party in your living room, a family bike ride, a nature hike, or a class at the gym. No time for the gym? Try my at home workouts and save the drive time to/from the gym. And bonus – your germ-free shower is right there! And at $99 for a year (rolling, not Jan-Dec) you can’t beat the value for the price!
Click or copy into your browser for access -  http://bit.ly/bestyear4me

3.     Load up the veggies! I often get asked what your Thanksgiving plate should look like – and for someone like me who likes a little mashed potatoes with my gravy, I make a huge effort to load up the veggies on my plate! I look for veggies that aren’t loaded with a creamy sauce, and pack ‘em on!          
3a) In case you’re like me and looking for those last minute menu options for your Thanksgiving table, here is an amazing recipe for a veggie! It's  a healthy take on the Green bean casserole! http://bit.ly/healthycasserole 

because I've always had some bit of overwhelm and anxiety from parenting small children, but lately the anxiety has been particularly high. And even though there have been times where I have felt completely alone, I know that I'm not alone. I know there are others out there like me who have had Anxiety, and whose anxiety has increased by like 1,000 since they became parents and I wanted to know why.  Why does making and raising little people increase anxiety? So, I came across this article - 
http://abcnews.go.com/Health/Wellness/12-signs-anxiety-disorder/story?id=20299128#1

And it got me thinking - is it really an Anxiety disorder? Or are we suffering from what could simply be called....motherhood. 
​(or fatherhood...anxiety doesn't discriminate.) 

So, I took the article, and I re-titled it 12 Signs you are a parent! Check it out - give it a like, and please share it because I know the message is one that many parents need to hear <3 
You can find the video here - 
https://www.facebook.com/radiantsunrisewellness/videos/1509675282476743/

​Enjoy! 

Hint: It doesn't have to be sports related!

Have you ever felt like everyone else is "winning" and you are stuck doing the same ol' stuff day in and day out? Like you're left behind....you may be doing all the right things, you may be doing exactly what "they" say you "should" do, and yet - you're not achieving the RESULTS YOU WANT. 

WHOA. Total Downer.

I'm going to encourage you to think about this - can you think of ANY sports team in history that has won 100% of every game they played? (Full disclosure, I had to Google this because I'm not the person you think of when you think Sports statistics.) I was hoping the answer was 0, but actually it is very few - the 1934 Chicago Bears, the 1942 Chicago Bears, and the 2007 New England Patriots. (Thank you Wikipedia) That's it. And that only counts the regular season, not the pre-season, where they did lose games. 

Why am I talking about this? Not just because the Superbowl is this Sunday, but look at how many teams there are that have lost many games throughout the season, yet won the Superbowl anyway? EVERY OTHER WINNING TEAM IN HISTORY. 

Here's my point:
1) We learn best from our failures. Without failing, we never actually learn anything. This is why football teams have practices. They run drills, they do practice games, they run plays over and over and over until they get it right - they allow the space to get it wrong. Then, they reassess and try again. You know what they don't do? They don't give up after the first time it goes wrong. They learn from the mistakes, the failures, they pick themselves up, and they try again with some tweaks.

2) And this is the most important thing - they have their TEAM, and that team has a COACH. Yep. Bottom line is this - no one can do it alone. Every single person who has accomplished anything big has had a coach/mentor/tribe walking alongside them. Supporting them, cheering for them, holding them accountable, keeping them focused and on course toward the big goal. Olympic Medalists? Have a Coach. Oprah? Has a coach. (She totally does, and I've leaned some of my tricks from him)

Remember that episode of the Brady Bunch, where Bobby and Cindy try to break the World Record in See Saw? They had to keep each other awake, the whole Bunch helped feed them (I never saw how they went to the bathroom, but that's a different blog....) and Mike was their Coach. They didn't break the record, but that's ok, because they still had each other and they tried their best....my point is even Bobby and Cindy couldn't make a go of it alone. 

So my question for you is - What's your Superbowl? What is your "Bobby and Cindy"  dream? 
I've heard people ask "What would you do if you knew you could not fail?" And say things like "Failure is not an option."  And I'm going to call B.S. on that way of thinking, because, as we've just learned, failure is how we learn best. Failure is what guides us and drives us to succeed - IF we are allowed the space to fail safely, and we are able to re-frame it into something that acts as a guide, a learning experience and a growth opportunity. And if we stay the course and (to quote Dory) Keep Swimming.

Remember what driving was like before we had GPS on our phones? I don't know about you, but I got lost all. the. time. (I still manage to get lost even with the GPS sometimes, but I maintain that's my kids fault for distracting me into singing Jojo Siwa or Hamilton at the top of our lungs and not for any other reason than that.) But I also always ended up at my destination. Maybe not in the way I expected, but I always found it. Every single time. And when I did, I was even more proud of myself for finding it. Life is the same way. It has twists and turns and roadblocks all over the place. What matters is how you deal with them.

Your victory will be sweeter when you get there after losses, failures, and mistakes.    Easy is boring. Your victory is sweeter when the journey is hard. 

So, what's your big, crazy dream? What would you do if you knew you might fail a bit along the way, but you knew in the end, you would also succeed? 

And, what kind of support do you need to get there? What kind of coach do you need? 

I'd love to talk with you about how I can help you reach your wildest, craziest dreams. Whether it's weight loss, a career goal, a health challenge, or a life transition, I am here to support you, cheer for you, hold you accountable, and help you find your way when you get lost. You can send me an email, or click on "Book appt" here -
 https://www.radiantsunrisewellness.com/services.html
No B.S. Let's change your story. Make it happen. With loads of love. You're a badass. Go get 'em.

​<3 Sharla

There has become a stigma around eating clean.
Vegetarian? You're obviously a tree hugging hippie. (If you are - high five! Nothing wrong with that.)
Paleo? You're a caveman. (Maybe you are - that's cool.) and maybe you aren't. Maybe you just want to eat less processed foods and carbs.  
The point is, there are so many different ways to eat. There's a new fad every week it seems. It's a bit like juggling trying to figure out which one is the one for you. (See what I did there???)
Paleo. Keto. Raw. South Beach. Mediterranean. Zone. Eat for your Blood Type. Eat for your Metabolism. Atkins. Volumetrics. Vegetarian. Vegan. Fasting. Juicing. And let's not forget the multitude of Meal Delivery Membership Services out there. It's almost maddening. How is a person supposed to know what is right for them? I will be the first to say there are 7.8 billion people on the planet, so naturally there are 7.8 billion different lifestyles. Which is why one person will love and swear by one way of eating, and the person standing next to them swears it doesn't work. 

My husband is a twin. He and his identical twin brother have a lot of the same DNA, but they eat completely differently. Because even identical twins need different nutrients, micros and macros for their specific needs. So, no wonder people tell me all the time they are afraid to try something new, because they have tried x, y, and z before and nothing worked for them, so they gave up. But then New Years rolls around, and they have this goal, and feel absolutely lost how to get there, so they start running. That may last, but it will also only take them so far toward their goals. So, what do they do? 

Reset. Start over. Get a new baseline. And the best way to do that is with a Detox. I call mine a Metabolism Reset and Empowerment Challenge, because I also include empowerment exercises throughout the process - which helps you to make changes that last. And I believe that's what we all want - changes that last. Otherwise, what's the point? Some call it a Clean Eating Challenge, Detox, Cleanse, etc. They are all slightly different, in process and length, but have the same end goal - to clean out the toxins, give you the info you need about what your body responds well to, and what it doesn't, and make your system brand new. Think of it like an oil change in a car. Have they ever shown you the oil they just removed? Ew. The new oil is all squeaky clean...albeit oily....but you get my drift. The car runs better with the clean oil, they know the right oil to put in so you get better gas mileage, and your car lives longer. You do it for your car. You should also do it for yourself! 

I mean c'mon! I don't know a ton about cars, and yet here I am using a car analogy....and who wouldn't want their system to run like a Ferrari? 

The bottom line is this - if you have big goals, if you want this year to be different, if you know what you want but aren't sure how to get there, If you feel you've tried "everything" and nothing works, if you have things happen in your body you have just come to accept - inflammation, eczema, headaches, mood swings, low motivation, low energy, etc - I invite you to sign up for the 14 day Metabolism Reset and Empowerment Challenge! It's way more (so much more!) than just clean eating for 14 days. I'm gonna give it all to you. Workouts and grocery lists, yes, but also clarity, empowerment and confidence building exercises, so you can feel good about making the right choices for you when we're done, answers to your questions, support, accountability, all the "how to's".....I will be all over the group helping you to stay on track and make this your best year yet! If you're sick and tired of feeling...well, sick and tired, you can't afford to wait. 14 days to a new you! Sign up here - I can't wait to see you there.

​https://www.radiantsunrisewellness.com/reset-challenge.html

​~ Sharla
P.S. That's not actually me, but I feel like it could be! ;-) 

It's officially December and the Holiday Season is officially among us! This is one of my favorite times of the year - cooler weather, light displays everywhere, the smell of vanilla and cinnamon, and did I mention the parties?! Now, you're either thinking "Yay! Parties!" or "So. Many. Parties. How the h-e-doublehockeysticks am I supposed to get through another season without gaining a bajillion pounds AGAIN? Wahhhhhhh!" Ok, maybe that's a bit of an exaggeration but you get the drift ;-) December is the month where humans tend to give themselves a little too much permission to indulge in.....well, too much. Too much sugary, yummy, comfort food and did I mention the drinks? And I'm sure you've heard someone (maybe even yourself at times) say something along the lines of "Stick a fork in me I'm done." or " You're gonna have to roll me out of here - I'm SO FULL." Or purposely worn a (super cute) flowy top so you can hide it when you have to unbutton the pants (been there.) Then gone home, and been exhausted. For days. What's a girl (or guy) to do?? Stay home and give up having a social life, just so you can keep off the weight you spent the summer losing? I say NO! (I'm now imagining you jumping on your couch like Tom Cruz yelling NO! with me....play along with me, ok? Thanks!)

Let me ask you - what if? What if it didn't have to be that way? What if you could totally go to every single party (yes, even the office party), and leave actually feeling amazing, energized and proud of yourself and the choices you made? And what if it was actually EASY?! Here are some tips and secrets to rocking the Holiday Parties and not feeling like the Stay Puff Marshmallow Man (or Woman) at the end.

Tip #1 - Stand. Stand up as much as possible. Standing burns more calories than sitting. Approximately 20-50 more calories per hour (depending on your size)! So, stand up and know you're doing a good thing for yourself and your body!

Tip #2 - Eat and Talk. Not with your mouth full, please. But meet someone new, or talk to a friend. This will automatically force you to slow down your eating. Slowing down allows us to breathe more, which helps our digestion, and gives our brain time to register when we are full, so you will automatically eat less! So, talk away! At a party where you only know the host? See tip 3....

Tip #3 - Believe it or not, I can actually be shy. Yes. You read that right. If I'm at a party where I really don't know anyone, I will stand at the food table and eat until someone talks to me....that's never a good thing. So, a trick I discovered a long time ago is to pick up an hors d'oeuvres tray and pass it around. Trust me, people will talk to you, and don't mind you interrupting their conversation if you are offering them food. You may find that the tray you are passing around doesn't get very far, and that's perfectly ok, because your goal was to meet people and talk! And in the process, you've burned a few extra calories carrying the tray around, and you're standing too. Viola!

Tip #4 - If passing around a tray of food isn't your fancy, simply walk around as much as you can. Walk, and meet people. Or, talk to your friends. I like to make a game, and meet at least 3 new people. Or, if I know everyone, I will try to find out one new and interesting thing about at least 3 people that I didn't already know about them. No one knows you are playing a game in your head, and it's fun! And guess what? You're not eating! See? I told you this would be fun and easy!

Tip #5 - Eat until you're 80% full. This is why tips #2-4 are helpful. Your brain needs at least 20 mins to register you are full, so all the walking, talking and slowing down will give it that time, and occupy you in the meantime :-) Here's the secret - the 80% includes dessert. So when you're eating the appetizers and dinner, eat to 70% full, then you have 10% room for dessert (like that beautiful pumpkin pie pictured right there). This takes some practice. You have to know your body. It's the difference between feeling satisfied and like you ate the perfect sized meal, and needing to be rolled out the door. It's a good thing to be able to do for every meal - and most of us can eat less than we do on average, and still feel full and have more energy than if we ate 3x as much. So, get in the practice of slowing down, breathing, putting your fork down between bites, talking to your family during dinner, and listening to your body. It never lies. It will tell you when it's full. I promise.

Tip #6 - It's time to mention alcohol. I'm not going to tell you to not have a glass of bubbly at a party. You can have fun! But you're going to have some boundaries. You're going to give yourself a 2 alcoholic drink maximum. And on top of that, for every glass of alcohol you drink, you will drink 1 glass of good ol' H20. Water. Agua. Acqua. Wasser. Alcohol is dehydrating, and full of sugar. If you're not properly hydrated, you will wake up in the middle of the night dehydrated...but you will feel hungry. (Our bodies are tricky like that) You will probably want to reach for a snack. (Drink water instead. I promise you will live) Here's another little known fact - drinking alcohol will also actually make you hungrier in the following 1-2 days after drinking it! So, you may tend to over eat for up to 48 hours after indulging in some bubbly. BUT the best way to combat that, is to simply stay hydrated. So, Water, wine, water, wine. Got it?

Tip #7 - This one's simple.  Don't deprive yourself. Go out. Have fun. Just keep it in balance. Listen to your body. Trust the process, and you will be able to have your Pumpkin Pie and eat it too this Holiday Season! Now that's making empowered choices and living a radiant, empowered life!

Email sharla@radiantsunrisewellness.com to schedule an Empowerment Breakthrough Session and find out how you can start living your most empowered life starting now!