On January 1, 2018 I declared, “I will be super fit and healthy for my 41st year! I am dedicated to this journey and super close here are some of the insights I have gained;
Being FIT is super important for mental/emotional/spiritual well being, heart health, metabolism, glowing skin, great self esteem, and too many other things to name. Lets just say that if you are not fit you can not have the best life ever!!! There are a few things I have learned lately that will propel your journey to being FIT. Please benefit from my reading and experience and take this advice and run with it. You will not regret being fit, it will only enhance all of the other things you do to be well. SO HERE GOES….. The top three MUSTS to getting FIT!!
WORK OUT DAILY 30 min or MORE and VARY YOUR EXERCISE Daily exercise is essential for your well being and what is most exciting is that variety is best so you will not get bored make sure to include cardio (brisk walking, running, dancing, playing soccer, zumba, etc), strengthening (PIYO, weights, resistance bands, martial arts, etc), and flexibility (stretching, yoga, pilates, PIYO). It may feel daunting if you do not exercise but once you get over all the reasons you can’t and start to exercise you will feel awesome and it will be easier to do daily. You can not afford to skip this step EXERCISE is ESSENTIAL for long term health. I also encourage you to find ways to be active throughout your day. Do squats and lunges throughout the day. Walk as much as you can. Take the stairs. Whatever you have to do to be active throughout your day, make it happen!
EAT REAL FOOD! TRY smaller more frequent meals. Most bodies does best with vegetables, leafy greens, root veggies, whole grains, lean proteins, and healthy fats. Make sure you are getting enough protein. Eat 60-75% of your body weight in grams of healthy protein. Protein shakes (with minimal processed ingredients), lean proteins such as tofu, chicken, and fish. Eat lots of veggies with all of your meals especially leafy greens. Add root veggies and whole grains to your meals in the first part of your day to give you energy for your day and exercise. Eat low glycemic fruits such as; grapefruit, green apples, all berries, pomegranates, tomatoes, and cucumbers. Include healthy fats in your diet like; olive oil in your salad dressing, unsweetened yogurt, nuts, avocados. Healthy fats in moderation. Limit or eliminate all sugar. Try eating smaller meals and eat more often this will boost your metabolism and give you energy throughout your day!
DRINK WATER!!! Water is nature’s most amazing elixir!! It is too AMAZING not to prioritize. Half your weight in ounces is the general rule but please drink more especially when you work out. Water can not be replaced with milks or juices. If you hate water GET OVER IT!!! This is too important. Water nourishes us at a cellular level, it energizes us, helps boost our immunity and metabolism, gives us healthy glowing skin, elevates our mood, detoxifies our body, and MANY MANY other benefits!!
These three things done consistently will produce amazing results!! You will be fit and every other part of your life will benefit. Please gift yourself and everyone around you by being FIT!!! Wishing you nothing but the very best!!!
I am continuously humbled by my ability as an adult to complicate things. I was reminded of this as I was struggling through my shoulds, to do’s, responsibilities, etc …. all while trying to homeschool my children in their religious studies. In the middle of my multitasking nightmare I honed in on my children’s voices as they recited the four cardinal virtues;
Prudence- Our ability to judge between what is right and wrong. This virtue also encourages the individual to seek counsel when the ability to judge between right and wrong is not easily deciphered.
Justice- According to the Modern Catholic Dictionary, justice is “the constant and permanent determination to give everyone his or her rightful due.”
Fortitude- This virtue is about having the courage to carry out what is right and what is fair. This virtue is the vehicle of virtue one and two.
Temperance- This virtue is all about balance! This virtue supports the balance of our desires so that we may make prudent and just decisions with fortitude.
What I found so exciting about this information is that it applies to all humans regardless of their beliefs. When I heard my boys reciting these virtues I felt in my heart this is something I can consistently apply to my life and gain peace. I truly feel these four virtues when applied to all aspects of life contribute to living a meaningful life that matters. I invite you to ponder these four virtues and to examine your life. Where might these virtues help you to live your best life ever? Wishing you nothing but the very best!!
I realize I am not the only one who gets jealous but I have not seen many people admit to this dark emotion.
Well I declare I get jealous and almost daily. I define jealousy as the feeling of wanting or wishing for someone else’s things or situations. While this is normal I do think it can cause harm if not addressed.
Wanting or wishing for something that is not yours sends you the message that you are either lacking or that your situation is not good enough. This literally hurts our health and our well being. It is stressful and when not dealt with it can grow into anxiety and depression.
Here are my five steps for dealing with jealousy;
Acknowledge it! Notice where in your body you feel the emotion. Ask yourself, “Why am I feeling this way?” and “Is this something I would like to accomplish for myself?”
Send the person you are jealous of love and compassion. If they are in your sphere compliment them. Tell them you admire the fruits of their labor. Acknowledge that every action and decision this person has made has led them to where they currently stand. Most importantly if you are seeking to attain what this person has, learn from them!
Forgive yourself! You are human and jealousy is a normal feeling. Send love to yourself! Use the following affirmation, “I love me and I love my life! I am a work in progress.”
If you want something different in your life then create a plan. Make an honest assessment of your current situation and outline a plan to get to where you want to go. Are you willing to do what it takes to have what you think you are seeking? If your answer is no, you may realize you do not really want what someone else is experiencing. This is empowering.
If you decide you want what someone else has then ACT. You can do it too if you decide to be consistent in the pursuit of what you are seeking.
Chia seeds have become a staple in my house for many reasons, but before I talk about that I want to get one thing out of the way. They are grey and black in color. They expand when you add water and turn into a gelatinous type substance. It takes some getting used to.
Chia seeds come from a plant in the mint family. They are indigenous to Mexico and Guatemala. It is thought this plant was revered by the Aztecs.
When people consistently consume Chia seeds they credit these little guys with improving their digestion, lowering blood sugar, lowering cholesterol, increasing energy, and improving their overall health.
Why are Chia seeds so great? Chia seeds are full of calcium, manganese, phosphorous, fiber, and an excellent source of quality Omega 3’s.
Chia seeds are super easy to consume. Just and water and go! My favorite way is to add it to my water bottle in the morning with some lemon juice. I like to let it stand for at least 15 minutes to give the seeds time to expand and absorb water then I drink it. I find it to be filling so I drink my drink an hour or two after breakfast and that tides me over until lunch. I highly recommend Chia seeds and luckily they are available in most stores. Thank goodness! I’m praying for your health!
I want to address this notion of luck. In my experience success is not about luck. Luck has nothing to do with it. I have found that 100% of the time; dedicated consistent action with regular assessments after failures and applied improvements YOU WILL SUCCEED. There is no ifs and or buts about it!!
No one is lucky! I do believe that with consistent quality action it is inevitable that you will succeed and it seems like subsequent successes seem to come quicker and quicker as you gain momentum but this is not luck.
Luck implies that there is no rhyme or reason for success and that not everyone is privy, this is completely false!
When we think someone is lucky we need to recognize that the success we are witnessing is backed by 1000 fails. If you want it you need to work for it. If you really want success you need to be crazy honest with yourself and be willing to fall and get back up over and over again. You must also be willing to improve. Humility is key.
For your crazy success;
1- I identify your goal. Make sure it is specific, measurable, attainable, and set a time limit.
2- Begin to apply daily actions. Be consistent! If you are serious be consistent. There are no short cuts.
3- Assess your progress regularly and be honest with yourself. I have never gone on this journey and succeeded with the same action I started with. It is important to be flexible and change as needed without compromising your integrity of course!
4- Keep going and every time you want to quit, don’t! This will take time! If you really want this suck it up and keep going. YOU ARE NOT A VICTIM everyone fails in their attempts to succeed.
5- Success!! Before you move on to your next project make sure to feel the success and celebrate!!
I am praying for your success it is inevitable if you follow these steps.
Cacao is an amazing superfood. It has been known as the nectar of the God’s. Cacao beans have even been used as currency in the past due to their value.
Cacao has rich in magnesium, iron, phosphorous, calcium, zinc, potassium, copper, manganese, antioxidants, vitamin B/C/E, and many other beneficial properties.
This amazing superfood can easily be enjoyed!
With the cooler weather I recommend you make some hot Cocoa. Yum Yum Yum!
YUMMY HOT COCOA
1 TBSP Cacao powder
1/2 TSP Agave Nectar or Honey
6 ounces of your favorite milk hot (my favorite is coconut)
Mix ingredients and enjoy!
Enjoy in your favorite cup! This amazing elixir tastes delicious and is super good for you!
I am so excited to share with you my daily insights.
So great book I am reading, “The Desire Map” by Danielle LaPorte. My biggest take away at this point is regarding goal setting. I am so grateful go now be considering the feelings I want to have then creating goals that will help invoke those feelings. GENIUS!! I guess this is why so many people have read this book. I highly recommend if nothing else to consider before you set goals instead write down the feelings you want to create then set goals that will get you there.
I am so excited to be learning the power of being consistent. This has not been historically my strong suit. For over a year now I have been super consistent in my social media platforms and it has felt incredible to see the growth that has ensued from such consistent action. I am so excited. I pray for you to know and actualize the power of being consistent it is truly amazing!!.
I am trying coffee by Four Sigmatic This coffee has mushrooms in it. Not hallucinogenic mushrooms but superfood mushrooms. I am currently sipping the “Mushroom Coffee Mix with Lion’s Mane and Chaga” The claims surrounding this coffee are pretty significant. For me, I like it because I do not get the acidic feel I get from coffee. No jitters. It has half the amount of caffiene It tastes good and feels better to me. I am one week in and will be trying the other products for sure. https://us.foursigmatic.com/collections/mushroom-coffee
So I did yoga this morning and Zumba. This is huge for me as it is not second nature for me to exercise. Guess what? After exercising I wanted either tacos or a breakfast burrito…. and not the healthy kind. Since I am super committed to being as healthy as possible while enjoying yummy food I took myself home. I got creative and this is what I came up with…..
Mushroom and collard greens red chili tacos !
They were awesome and yummy and easy to make.
tsp olive oil
1 tsp red chili powder (New Mexico Chili if available)
1 tsp cumin
Sea salt to taste
2 tbl water
2 cloves of garlic minced
1/4 onion chopped
1 cup of mushrooms sliced
1 cup of collard greens chopped
Heat pan. Add olive oil then garlic, onion, and mushrooms. Stir fry until mushrooms soften. Add cumin, red chili, sea salt, and water. Mix for two minutes then add collard greens. If needed at a little more water just enough so that spices are not sticking to the pan. Cook for 5 minutes or less. I like my greens vibrant green and with some life still in them but this is up to you.
Serve your taco makings with some corn tortillas and add a little of your favorite salsa and you are golden!
This was so awesome and yummy I am super excited about it! Let me know any variations you make and if you like it!! Wishing you well.
To learn why Green tea and cranberries are such an amazing super food click on the link below.
Do you ever get really excited about a new idea? You then mentally picture all the things you want to do to complete your idea. Then you get to the doing and feel overwhelmed by all the things necessary to get done and you try to do all the things you envisioned but before long you decide to give up because it just seems daunting.
CAN YOU RELATE?
If you can then I want to support you. What I described happens to me every time I have a bright idea. Thank GOD I have discovered a few solutions and here they are…. It is so simple its hard.
BREATHE- take five deep belly breaths. TRUST ME IT HELPS!!.
WRITE DOWN EVERYTHING THAT NEEDS TO BE ACCOMPLISHED. It is so important to write it all down because then you mind can relax. Your mind will trust it is all written down and you wont forget. Keep a note book for your ideas, brainstorming, and completion.
PRIORITIZE- look at your list and begin to prioritize the most important items. This will also help your mind calm down.
DO IT! Pick your first item to work on and EAT that Elephant one bite at time.
REPEAT STEP 1-4 as many times as needed.
Don’t let your monkey brain paralyze you. Work through these five steps and you will find yourself empowered and creating and completing your most brilliant ideas!!
As always I wish you the very best!! Please share with me your progress, concerns, and questions I am here to support you. I believe in you!! Lets do this!!