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.

Live With The Attitude Of Expectancy

 

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“Enjoy making decisions. You must know that in any moment a decision you make can change the course of your life forever: the very next person you stand behind in line or sit next to on an airplane, the very next phone call you make or receive, the very next movie you see or book you read or page you turn could be the one single thing that causes the floodgates to open, and all of the things that you’ve been waiting for to fall into place. If you really want your life to be passionate, you need to live with this attitude of expectancy.”
― Anthony Robbins

A Little Taste Of Heaven

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I found these Belvita breakfast biscuits on my most recent trip to the grocery store. They are absolutely delicious. They come four to a package and I couldn’t resist having two biscuits before work with my morning coffee and the other two biscuits after my workout today. Although they are not on the top of my list for healthy snacks, (Tis the season for gingerbread), I’m happy to report they do not include high fructose corn syrup or hydrogenated oils. I like to pair the biscuits with raw almonds and a banana to make this a healthier snack. They are heaven with hot, steaming coffee. If you are a coffee lover, consider trying the bulletproof coffee recipe above with the optional add-ins.

Let Today Be The Day

“How would your life be different if…You were conscious about the food you ate, the people you surround yourself with, and the media you watch, listen to, or read? Let today be the day…You pay attention to what you feed your mind, your body, and your life. Create a nourishing environment conducive to your growth and well-being today.”
― Steve Maraboli, The Power of One

FEED YOUR BODY:

Consider the power of being mindful throughout the day. Mindfulness can transform a mundane situation into a unique experience. Imagine sitting down at a nicely set table with a beautiful table cloth, candles, fresh flowers, and savoring each bite of your meal. Does this sound familiar? Or do you typically watch TV, scroll social media, and stuff food down your throat? If that’s the case, you are most likely oblivious to what you eat. There is no doubt as to which experience most people would find more enjoyable.

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Simple changes in your daily routine can make a significant difference in how much enjoyment you get out of life. Make your meals a special occasion by taking the time to create a beautiful experience for you and your family. Set the table using your best china, cloth napkins, and fresh flowers. Why save the good stuff? Life is happening now, so make each day count. Experiment with new side dishes each week or choose a new bottle of wine you’ve been wanting to try. Plan and create meals with loved ones that you can all look forward to each week. Make the mundane something special; the possibilities are endless. It’s all about creating a wonderful experience for you and your family; something you can look forward to each day.

FEED YOUR LIFE:

In addition to feeding your body healthy food and enjoying mealtime, it’s important to work out on a regular basis. Your body needs to move and stay active throughout the day. Exercise is a natural anti-depressant, and best of all, there are no side effects. Take care of your body the same way you would care for a new car. Proper fuel and service are needed to keep it running efficiently. Consider ways to increase activity during your day. Take a walk on your lunch hour or after work. Walking outside can boost your mood by increasing serotonin levels and soaking up vitamin D on beautiful sunny days. Get in the habit of observing nature and appreciating the beauty in this world. If that’s not an option, consider home workout videos or joining a gym. Make a point to become more MINDFUL of how amazing your body is and how important it is to take care of your mental and physical health.

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Photo by Elina Sazonova on Pexels.com

In addition to exercising your body, it’s important to feed the mind. Try to develop a  positive mindset and learn to enjoy the simple things in life. Express gratitude daily and watch how your life changes. What you watch and listen to every day can affect your attitude and mood much more than you realize. Our subconscious is continually recording everything we see and hear. Consider the negative impact of various movies, video games, or BREAKING NEWS STORIES that run constantly throughout the day. If you want a positive outlook on life, it’s important to pay attention to the negativity your brain is exposed to daily from movies, TV, the internet, and also your social circle.

SURROUND YOURSELF WITH POSITIVE PEOPLE: Your family, friends, and co-workers can affect your mood in a positive or negative way. Some people are constantly negative and zap the energy out of you, while others motivate you and elevate your mood. So choose wisely! I love this quote:

“You are the average of the five people you spend the most time with.” Jim Rohn

FEED YOUR MIND:

You have the ability to change your outlook no matter what your circumstances. Fill your mind with positive affirmations on a daily basis and watch how your life changes. Take time to read books, learn how to play the piano or violin, or learn a new language. Our minds are like sponges and can expand when fueled with new information and experiences.

Learn to bring positivity into your life by choosing wisely the people you surround yourself with, the food you put in your body, and television shows and movies you watch.

Create a nourishing environment conducive to your growth and well-being today.”
― Steve Maraboli

Yum Best Clean Eating Breakfast Bar Yet

Breakfast can be tough if you are short on time. I love to grab bars in the morning but it’s difficult to find any healthy options. These are delicious and a great bar to take with you on the run. Pair with greek yogurt or a couple of boiled eggs to add protein and have a healthier convenience meal on your way to work or at the gym.

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Larabar- Clean Eating- Just 5 Ingredients

 

Check this out! Ingredients you can read:

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Just 5 Ingredients: Dates, Almonds, Raisins, Apples, and Cinnamon

 

Compare this to other bars on the market that claim to be healthy:

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Look at all the unhealthy Ingredients: Canola oil, Palm Kernal Oil

And I love these Zone Bars, but check it out:

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Zone Perfect Nutrition Bar Peppermint Bark
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Look at the number of ingredients including Palm Kernal Oil and High Fructose Corn Syrup

Although I love the Peppermint Bark bars for the holidays, I’m going to stick with the Cinnamon Raisin Lara Bars. Definitely a healthier choice. Make sure to take time to check ingredients when shopping even if you are short on time 🙂

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 🙂

One Final Paragraph Of Advice

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Photo by Nina Uhlíková on Pexels.com

“One final paragraph of advice: do not burn yourselves out. Be as I am – a reluctant enthusiast….a part-time crusader, a half-hearted fanatic. Save the other half of yourselves and your lives for pleasure and adventure. It is not enough to fight for the land; it is even more important to enjoy it. While you can. While it’s still here. So get out there and hunt and fish and mess around with your friends, ramble out yonder and explore the forests, climb the mountains, bag the peaks, run the rivers, breathe deep of that yet sweet and lucid air, sit quietly for a while and contemplate the precious stillness, the lovely, mysterious, and awesome space. Enjoy yourselves, keep your brain in your head and your head firmly attached to the body, the body active and alive, and I promise you this much; I promise you this one sweet victory over our enemies, over those desk-bound men and women with their hearts in a safe deposit box, and their eyes hypnotized by desk calculators. I promise you this; You will outlive the bastards.”
― Edward AbbeyKe

This quote really spoke to me this morning. I absolutely love the message. Life isn’t about climbing the corporate ladder or working for things to satisfy our ego and impress others. Life passes by so quickly. The fleeting satisfaction of those things you think you need will be gone in a moment with something else to replace them. Sure you work to support yourself and your family, but remember the ultimate goal of life is to live in the moment and celebrate what really matters. The gift of a healthy mind and body, our loved ones, and this beautiful world we are blessed to wake up to each day.

What Does Your Morning Routine Generate?

“Your morning routine generates a 10x return for good or for bad. Make it good.”
― Todd Stocker 
Do you jump out of bed in the morning with plenty of time for a workout and healthy breakfast? Or do you hit the snooze button, skip breakfast, and have a major panic attack trying to get to work on time?
The secret to success lies in your daily routine. Consider trying an experiment in which you follow my guidelines for thirty days to help you establish a successful morning routine.

A Wise Man Is Content With His Lot

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“True happiness is to enjoy the present, without anxious dependence upon the future, not to amuse ourselves with either hopes or fears but to rest satisfied with what we have, which is sufficient, for he that is so wants nothing. The greatest blessings of mankind are within us and within our reach. A wise man is content with his lot, whatever it may be, without wishing for what he has not.”
― Seneca

Gratitude is the key to happiness! Learn to appreciate what you have by taking time each day to be grateful. This can easily be achieved by listening to daily affirmations or by consistently practicing meditation at night. You’ll be surprised how quickly your outlook and life will change for the better when you decide to focus on what you have rather than what you think you need. Gratitude will change your life!

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Here are some great affirmations to listen to each morning:

Remember there are people in this world who would love to have a healthy mind and body, food to eat, clean water to drink, and a roof over their heads. These thoughts will really put your life into perspective. Check out the list below:

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Friday Motivation Barbell Workout

“You only get one body; it is the temple of your soul. Even God is willing to dwell there. If you truly treat your body like a temple, it will serve you well for decades. If you abuse it you must be prepared for poor health and a lack of energy.”
― Oli Hille, Creating the Perfect Lifestyle

 

 

Warmup: 7 to 10 minutes

Circuit One: (12 reps each) Repeat 3x

Barbell Deadlift

Pushup/Side Plank

Jump Squats

 

Circuit Two: (12 reps each) Repeat 3x

Clean and Press

Barbell Row with Bicep

Burpee Mountain Climbers

 

Circuit Three: (12 reps each) Repeat 3x

Barbell Squat

Barbell Chest Press 10 Reps/ Tricep Press 10 Reps

Walkover Plank/ Plank Jacks

 

Ab Circuit: (12 reps each) Repeat 3x

Reverse Crunch

Scissors

In and Outs

Plank One Minute

Cool down and Stretch

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