May 2019

What Workout To Do Based on Your Mood

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Let's face it. There are some days where we just don't want to exercise. Whether you had one too many margaritas the night before or your significant other just broke up with you, there are times when nothing seems more appealing than laying in your bed all day.

Exercise is a mood-booster and pumps endorphins out -- but there are so many types of exercises to achieve this. We've created a list of various types of workouts you can do based on your mood. 

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Feeling sad? Go for a swim.


Swimming is a fantastic low-impact cardio exercise -- and is there anything more soothing than being in the water? You can go at your own pace and you're not being pressured by others as you might feel in a group workout setting. And if you just want to float and be in your own feels? That's cool too. 

Feeling antsy and/or excited? Let's sweat it out at a
bootcamp-style class.


Use that extra "oomph" to challenge yourself with a boot camp class incorporating intervals and group work. High-intensity interval training (HIIT) help improve cardiovascular fitness and  also build muscle strength and create a metabolic afterburn effect--an effect that keeps your muscles working for hours after the workout ends.

Feeling angry? Channel it at kickboxing.

Hit something (not someone) at a high-intensity kickboxing class to get that anger out and turn it into something positive. Process the emotions of a rough day as you punch, jab and high kick your way through the killer workout. 

Feeling happy? Go for a run.

Utilize that positive energy and get outside for a run! Running significantly increases your endorphin count and is also a great cardiovascular workout--let's get your brain, heart and body happy. Let's channel your positive vibes into a productive workout!
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Feeling stressed? Yoga it out.

Mental exercise is just as important as physical exercise. One of the best times to exercise your brain is a low-impact yoga session where you can focus on your breath and the present month with mindful movements. Yoga significantly helps with stress and anxiety and is much more beneficial than being home alone with your thoughts.

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Weekly Challenge

Channel your mood with exercise. Don't force yourself to do a high impact cardio class if all you want to do is sit and meditate at yoga. Listen to your body. 

Final Thoughts

"To enjoy the glow of good health, you must exercise." 
-- Gene Tunney
 

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Simple Practices for a More Mindful Life

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"Mindfulness" is a buzzword that you have probably seen hundreds of times in the wellness space--whether if it's in an Instagram caption or some health article you read online, it seems to be everywhere. 

We can all benefit from incorporating more mindful practices into our routine, but it doesn't mean we have to drastically change our lives to get there. Below we've listed some simple practices that can help you live more in the present and develop a healthier relationship with the world around you.

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Recall what you're thankful for before you go to sleep.


Nighttime can be a really anxious time for some people. We tend to stress about tomorrow and have our minds going a million miles a minute. What about thinking about what you're thankful for? What good came out of today and what will you wake up feeling refreshed about? This can be in journal form or mental notes, but keeping track of what you show gratitude towards can help you feel less anxious.

Take a minute.
Literally, one minute.


Mindfulness doesn't have to be a 60 minute yoga class. Mindfulness can mean taking 60 seconds, closing your eyes, and just focusing on your breath. Be present. Incorporate these  "mindful minutes" into your day and we can guarantee that you'll feel the difference. Breathing is what keeps us alive. Give it a minute of attention. 

Say "Thank you."


So we already talked about keeping track of what you're thankful for, but studies show that showing more gratitude towards others can actually increase your own happiness. We say "thank you" in passing a lot, but don't actually think about it. We encourage you, next time you pick up your morning coffee, look the barista in the eye with a warm smile and thank them. You'll feel better and you never know how it might change their day.
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Weekly Challenge

How are you being more mindful this week? Keep a journal and track things that make you feel more present in the moment. Share it with us on social! 

Final Thoughts

"Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment."

 

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Healthy and Delicious Mocktails For Summer

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Summer Solstice is right around the corner. We don't know about you, but we're SO over the cold weather. While some may be dreaming of tequila-filled margaritas and champagne-heavy mimosas, there are also several non-alcoholic beverages that can woo your guests at your next summer gathering.

We've chosen a handful of fruity, thirst-quenching and refreshing beverages that are perfect to beat the summer heat. There are several benefits to cutting down alcohol, even more abstaining from it completely. You don't have to sacrifice the fun of summer beverages to be sober.

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Raspberry-Lime Rickey Slushies
 via MyRecipes
 
Raspberry-Lime Rickey Slushies
 via MyRecipes
 
Ingredients:
2 1/2 cups ice cubes
1 1/2 cups sparkling water
6 tablespoons sugar
1/4 cup fresh lime juice
8 ounces fresh raspberries, frozen
Directions:

Combine first 6 ingredients in a blender. Blend until smooth. Serve slushies with lime wedges, if desired.

Blueberry Ginger Cooler
via Cook With Manali
Ingredients:
1 liter water
1.25 cups fresh blueberries
1 heaping tablespoon grated ginger
4-5 tablespoons sugar, or adjust to taste

To serve:
2-3 cans of lemon lime sparkling water, unsweetened
ice cubes
mint leaves
Directions:
1. To a pan on medium-high heat add water, blueberries and grated ginger. Let it all come to a boil.
2. Once the mixture starts boiling, add sugar and mix till it dissolves.
3. Now lower the heat and using the back of your spatula, mash the blueberries. Mash all of it and let the mixture simmer for another 10-15 minutes.
4. Remove from heat and once the syrup has cooled down, cover it with a cling sheet and let it sit at room temperature for 2-3 hours. This is important so that the flavors mix-in well.
5. After 2-3 hours, strain the syrup into a clear bowl. At this point you can cover and keep it refrigerate until ready to use.
6. To serve the blueberry ginger cooler, fill 2/3 of the glass with the syrup, add ice cubes.
7. And then add lemon-lime sparkling water on top and stir so that the soda and syrup combine well.
8. Garnish with some fresh blueberries and mint leaves and enjoy!
Grapefruit Kombucha Agua Fresca
via Will Frolic for Food
Ingredients:
1 cup 100% grapefruit juice
1 cup unflavored kombucha, like GT's trilogy
1 teaspoon maple syrup + more to taste
2 sprigs fresh rosemary
optional: pure sparkling water
Directions:
In a pitcher or 2 cup measure, combine the grapefruit juice, kombucha and maple syrup. Stir to combine. Fill two glasses with ice and pour the drink over top. If your kombucha isn't naturally effervescent, top each glass off with a little sparkling water. Rub each sprig of rosemary between your hands to help release the oils on the leaves. Pop a sprig in each glass. Adjust sweetness, to taste. Enjoy!
 Mango Meyer Lemon Margarita Mocktails
via An Edible Mosaic
Ingredients:
1 cup 100% grapefruit juice
1 cup unflavored kombucha, like GT's trilogy
1 teaspoon maple syrup + more to taste
2 sprigs fresh rosemary
optional: pure sparkling water
Directions:
1. Whisk together the mango puree, simple syrup, and lemon juice in a large pitcher. Briefly stir in the water, being careful not to over-stir and lose all the carbonation.
2. To sugar the rims of the glasses, rub a lemon wedge along the rim of each glass and then dip it into coarse sugar.
3. Put a few ice cubes in each glass, pour in the drink, and garnish each with a mint sprig.
4. Serve immediately.
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Weekly Challenge

Do you have a summer mocktail recipe? Share it with us on social media!

Final Thoughts

"Summer afternoon—summer afternoon; to me those have always been the two most beautiful words in the English language."
-- Henry James



 

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Meditation Practices to Help Cope with Anxiety

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We all deal with varying levels of anxiety on a daily basis. Whether it comes from work, school, relationships, etc., it's important to not let the anxiety take over and start to bleed into all areas of your life. 

While there is no "cure" for anxiety, there are ways to improve it and make it less of a demon to deal with. Scientific studies have shown that meditation can significantly improve anxiety levels, but to a lot of people, meditation is daunting. It's hard to imagine yourself being able to completely escape from the running thoughts, but we're here to help you get there. 

If you are someone who struggles with anxiety, we have gathered some easy meditation tips to incorporate into your daily routine. 

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Start your morning with meditation. Before you dig in for breakfast, open your emails, or start scrolling through Instagram, set aside ten minutes to close your eyes and let your mind wake up with your body. Do it before any thoughts start to consume your brain.
Meditate outdoors when you can. Nature and fresh air do wonders for your mind. When you're surrounded by natural beauty, some of your anxious thoughts can seem more insignificant.
Imagine a sponge gently working away around your skull. Yeah, we know this sounds weird. But imagine the mantra or breath moves the sponge around, slowly wiping away thoughts. You might find the inside of your head broadens.
Practice gratitude. Get into the habit of saying "thank you" to yourself. Climb into bed and reflect for a few minutes on five things that pop into your mind that you're grateful for. And say thank you for them.
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Keep up on the every day happenings of Legendary Life by following us on social media. We are sharing helpful articles, tips, and YOUR personal stories.
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Weekly Challenge

Take the above advice and try your hand a small meditations throughout the week. Even if it's only five minutes!

Final Thoughts

“The goal of meditation is not to get rid of thoughts or emotions. The goal is to become more aware of your thoughts and emotions and learn how to move through them without getting stuck.”

-- Dr. P. Goldin


 

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