Maintain Don’t Gain Holiday Challenge

“The place and the food should be appropriate. What we eat is very important. Tell me what you eat and I will tell you who you are. Tell me where you eat, and I will tell you who you are.We are what we consume. If we look deeply into what and how much we consume every day, we’ll come to know our own nature very well. We have to eat, drink, and consume, but if we do it unmindfully, we may destroy
our body and our consciousness.”
― Thich Nhat Hanh, How to Eat

Holiday Challenge “Maintain Don’t Gain”

Follow my daily tips for the next 25 days to make it through the holidays without added stress and pounds!  Facebook Age Is Just A Number

Day #1: (SUNDAY) Plan your workouts for this week and get them on the calendar. Set your alarm to get up early if you’re short on time. No excuses – just get your workouts in each day.
Set a reminder on your phone to remind you to drink 8 glasses of water per day
Try to set aside an hour on the weekend to do some of your holiday shopping online to eliminate stress, save time, and money
Avoid the holiday food traps in the grocery stores- just say no to candy, cookies, and desserts. Keep them out of the house so that you’ll be less likely to be tempted to snack on high-calorie foods. Splurge only during family get-togethers and be mindful of your serving sizes. The holidays are not an excuse to sit around and gorge on junk food and empty calories.

Begin to take time each day to be mindful of the true meaning of the holiday season rather than presents and unhealthy food.

Wise Men Don’t Need To Prove Their Point

 

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“True words aren’t eloquent;
eloquent words aren’t true.
Wise men don’t need to prove their point;
men who need to prove their point aren’t wise.

The Master has no possessions.
The more he does for others,
the happier he is.
The more he gives to others,
the wealthier he is.”
― Lao Tzu, Tao Te Ching

Live Close To The Ground

“In dwelling, live close to the ground. In thinking, keep to the simple. In conflict, be fair and generous. In governing, don’t try to control. In work, do what you enjoy. In family life, be completely present. When you are content to be simply yourself and don’t compare or compete, everybody will respect you.”
― Lao Tzu, Tao Te Ching

Set The Tone For The Week

“Your Monday morning thoughts set the tone for your whole week. See yourself getting stronger, and living a fulfilling, happier & healthier life.”
― Germany Kent

  1. Wake up- (EARLY) Meditate 10 minutes – express gratitude for life, loved ones, and your health.
  2.  Stretch- 10 minutes to get the blood flowing and work on flexibility
  3.  Hydrate with water first and then coffee
  4.  Eat a healthy breakfast- fruit, organic oatmeal, eggs, yogurt, nuts
  5.  Tell your loved ones you love them
  6.  Listen to positive affirmations on your way to work. Tell yourself it’s going to be a great day 🙂

The Million Dollar Question

“Everyone is driven by the need to fill their life with meaning. Sometimes this need is articulated clearly and then a purpose emerges and that leads to a sense of direction and a sense of mission. Most times it is not. So the void is filled with action. People have kids, gets mortgages, raise families, pay bills, go to work each day without asking why and then, some day, they die. Some times all this is enough. Many times it’s not. Action fills the void nicely. Makes each day feel tiring. But without a sense of purpose. Without a sense of vision, it leads to a pattern of behavior that doesn’t lead anywhere. Most times we die before we realize this of course.”
― David Amerland

Avocado Toast, Fried Sweet Potatoes, & Cucumber Apple Salad

I had avocado toast with eggs this evening for dinner and it was delicious. I’m always looking for ways to increase the nutrient value of my food and used mainly organic ingredients. I found a great organic bread with flax seeds for the avocado toast. This was a quick and easy meal that I paired with apple and cucumber salad and organic hash browns. (I used olive oil to pan fry the potatoes instead of butter)

Main Dish:

 

 

Sides:

1.Cucumber and Apple Salad

2. Fried Sweet Potato

Locked In A Bathroom Now What?

Have you ever been locked in a bathroom? It happened to me last week and I was surprised at the level of panic I felt when I couldn’t open the door. I was in a small 24 hour fitness facility. It was early morning and the gym was quiet. I remember seeing a few people on the treadmills as I walked to the group fitness room to set up for my class.

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I had already consumed over 24 oz of lemon water and two cups of coffee, so needless to say my first stop was the bathroom.

When I started to leave the restroom , I quickly turned the lever lock to open the door and it wouldn’t budge! I immediately felt a sense of panic, dread, and disbelief. I started beating on the door to get someone’s attention, but had no luck.

Then I started thinking…..What am I going to do??

Where was MacGyver when I needed him? If I only had some chewing gym, a paper clip or maybe a Swiss Army Knife, surely I could get out of this situation.

The lock looked like one of the privacy indicator deadbolt locks. It had a lever that when you turn it to the right it locks the door and shows “occupied” on the outside of the door.

The door was very solid with no play in it, so I immediately tried to push the lock with all my might to try to force it open. It wouldn’t budge and to make matters worse:

  1. I had no cell phone – I had left it in the group fitness room

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  2. The music in the gym was playing extremely loud- What if no one could hear me???

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  3.  There were only a few people in the club

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  4. I was at the end of the hall where very few people go unless they are going to that particular bathroom (which now that I was locked inside- showed occupied on the other side)

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I continued to bang on the door and put all my weight up against it as I relentlessly tried to open the lock. NO LUCK! Suddenly I started to feel a bit claustrophobic.

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Why did this have to happen to me????

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After yelling and banging on the door for quite sometime, I finally heard someone come up and ask me if I was locked in, and needless to say, I was relieved! He told me he would make a phone call and get someone there to get me out.

And believe it or not, I got out in time to teach my class!

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This made me wonder about other situations like this. I later found out this happened to someone else at this same club and they were locked in the bathroom for a couple of hours! I heard the owner ended up giving him some free gym time for his pain and suffering. It’s definitely a frightening experience especially if there are no windows and you are in an isolated place. And with my luck, I’m sure it could happen again. Therefore, I did some research and found out this actually happens quite often.  One man got locked in a Burger King bathroom

An Oregon man is suing Burger King for backing out of a ‘meals for life’ deal.

Curtis Brooner says the fast food giant offered the deal because he got locked in the bathroom for more than an hour at a restaurant in Wood Village last month.

Brooner’s attorney Michael Fuller told KATU that his client went to pull the door and it wouldn’t open.

I did some additional research and did not find any useful information on how to get out when you’re locked on the inside of a bathroom without anything you could use as a tool to pick the lock. Therefore, I’ve vowed to avoid public bathrooms as much as possible and only use bathrooms that have multiple stalls with no locks on the exit door.

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Sunday Morning Coffee and Yoga

Love to start my Sunday morning with a easy yoga flow and then enjoy a delicious cup of bulletproof coffee.  Try this short yoga flow to get you moving and then treat yourself with my easy recipe for bulletproof coffee.

Child’s Pose- One Minute

 

Down Dog- One Minute

 

Sun Salutation B- One Minute

Tree Pose- One Minute (30 secs each side)

 

Forward Fold- One Minute

 

Plank- One Minute

 

Corpse Pose- One Minute

Brew your favorite cup of coffee and add a tablespoon of organic coconut oil and a splash of coconut milk.  Finish with a sprinkle of cinnamon and enjoy a relaxing day

 

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Killer Body Weight Weekend Workout

Try my new weekend workout. Perform each exercise with little rest in between exercises.  Aim for 12 repetitions each exercise and complete entire circuit 2-3 times finishing with final stretch.  Don’t forget to warm-up with 7 to 10 minutes of light activity and drink plenty of fluids to stay hydrated.  Enjoy!!

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T- pushup- Push- up side plank (12 reps)

 

Burpee Jump Lunge  (12 reps)

 

Jabs with 360 Jump Squat (12 reps)

 

Burpee with Tricep Push-up (12 reps)

 

Glute Bridge to sit-up (12 reps)

 

 

Downdog Mountain climber (12 reps)