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.

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.

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 🙂

What You Think You Become

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Photo by Lucas Pezeta on Pexels.com

“You cannot manifest thin from thoughts of I hate being fat. You cannot manifest purity from I despise being an addict. You cannot manifest health from I abhor being sick. In each of the above assertions of what you dislike, you are giving of your thoughts to creating more and more of the same. Since you become what you think about all day long, once again, the solutions involve a different level of energy to any of these and similar circumstances.”
― Wayne W. Dyer,

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 🙂

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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Sow A Thought, And You Reap Destiny

Goals require positive thoughts that give you self-assurance to create change in your life. It all starts with a thought that leads to creating a plan and ultimately getting results. Positive thoughts can give you the confidence you need to help you attain your goals. All it takes is a well thought out plan, consistency, and action. You will be surprised at what one small positive thought in the morning can do…..

 

I love this quote by Samuel Smiles:

“Sow a thought, and you reap an act;
Sow an act, and you reap a habit;
Sow a habit, and you reap a character;
Sow a character, and you reap a destiny.”
― Samuel Smiles

So start today and consider your purpose in life. Set some goals and decide to take action. Try listening to motivational podcasts and daily affirmations. You’ll be amazed at what happens when you change the quality of your thoughts.

“SOW A THOUGHT……AND YOU REAP DESTINY”

Listen to this audiobook for positive motivation; it’s actually on record from the 1950s. It is amazing and offers advice that holds true to this day regarding a sure-fire way to live the life of your dreams.

The First Wealth Is Health

 

“The First Wealth Is Health”  Ralph Waldo Emerson

Do you want to live a healthier lifestyle, but you just can’t seem to get started? New habits require you to alter your current routine. If you are like most of us, we don’t like change. Our weekend pizza or drinks with our friends is something we look forward to all week. I mean how can you give that up, right?? But some changes can be good for us especially when it relates to our health.

How many times in the past have you started a new diet and exercise program only to fall back into your old routine a week later? The key is to find a way to gradually incorporate healthier habits into your current lifestyle. If you try to make too many drastic changes at once, you are setting yourself up for failure. The key is to change your way of thinking from an all or nothing attitude to one step at a time and one day at a time attitude.

Once you examine your daily routine, it becomes easier to see what’s holding you back from living your best life. Most people don’t have a clue as to how good they can actually feel if they only made minor adjustments in their daily routine.

Look at some of your current habits that could be getting in the way of reaching your goals. Is it the calorie-laden iced coffee you drink every morning from Starbucks or could it be those mouthwatering doughnuts that call your name in the break room at work?

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What if you changed your routine and ordered a black coffee and brought a healthy snack to work instead of indulging in those break room doughnuts? Or what if you got up thirty minutes early for a workout before work? It all begins with an awareness of the problem and then changing the unhealthy habit with an alternative behavior.

Begin to look at ways to alter your current lifestyle? Sometimes we really want change but we aren’t really ready.  It’s imperative to get in the right mindset and become fully committed.  Developing new habits takes a strong level of desire, commitment, and motivation. The first two weeks of any new routine tends to be the most challenging. But often if you weather the storm, it becomes easier. What’s important is that you begin to create change, even if it’s something as simple as setting your alarm to get up an hour early. The goal is to just do something so that you don’t remain where you are, but instead, you move forward with better choices. It’s the small day to day changes that lead to BIG RESULTS. So learn to celebrate your success big or small each day. It all adds up to success in the long run.

As you begin to create a healthier lifestyle, you will begin to see improvements in your quality of life, self-image, and self-confidence. This new way of thinking will make you stronger mentally and improve your chances of success.

Sure, we all struggle with making the right food choices, finding time to exercise, and balancing family life.  But the key is to begin each day with a goal to make healthy food choices and increase your activity throughout your day.

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So start today by eliminating the guilt when you can’t find time for your workout, or if you slip up and eat the pizza or doughnuts. Life is a roller coaster ride- learn to find balance and peace by losing the “all or nothing” attitude and simply pick yourself back up and get back on track. Fuel your body with what it needs to stay healthy and active, but learn to enjoy, splurge and celebrate life’s special moments without the guilt.

You’d Be A Fool To Miss It

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“Go outside. Don’t tell anyone and don’t bring your phone. Start walking and keep walking until you no longer know the road like the palm of your hand, because we walk the same roads day in and day out, to the bus and back home and we cease to see. We walk in our sleep and teach our muscles to work without thinking and I dare you to walk where you have not yet walked and I dare you to notice. Don’t try to get anything out of it, because you won’t. Don’t try to make use of it, because you can’t. And that’s the point. Just walk, see, sit down if you like. And be. Just be, whatever you are with whatever you have, and realise that that is enough to be happy.
There’s a whole world out there, right outside your window. You’d be a fool to miss it.”
― Charlotte Eriksson

Are You Fighting Disease OR Feeding It?

“I really regret eating healthy today- said no one ever!”

Are you guilty week after week of not having your evening meals planned and therefore resorting to the drive-thru for fast food or take out pizza again? How about your daily lunches at work? Are you fueling your body with healthy foods that will provide you with energy? Or do you end up skipping lunch, leaving you famished and resulting in binging and overeating later in the day?

 

 

 

 

It’s important to make meal prep and planning a priority. In order to make good food choices for you and your family, you need to have healthy food choices on hand. It’s easy to fall into the trap of convenience and fast food when you are short on time or didn’t make it to the grocery store. 

 

Your food choices are truly the key to good health. Try these tips for making better food selections throughout your week.

  1.  Take time on the weekend to plan your meals. Try to research new recipes for ideas. You might be surprised how much you enjoy trying new dishes that may become regular staples in your weekly meal planning.
  2.  Make a grocery list– make sure you note ingredients of any new recipes so you’ll have everything on hand.
  3.  Meal prep- Try to prewash and cut veggies and fruits for meals during the week. Make a point of cooking or preparing casseroles or soups ahead of time. You’ll be so glad you did on those late days when your tired and don’t want to think about meals.
  4.  Try to make ahead snacks or salads for healthy lunches for you and your family. Consider fruit slices, nuts, and yogurt for healthy sides.
  5.  If you have to resort to fast food- consider making the best possible choices by choosing lean protein, grilled chicken, baked potato, or side salad if possible.

 

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Check out these great ideas in this Meal Prep Guide