Monday, February 13, 2017

Creating total Wellness Pt. 1

I would like to talk about this today, because it is SO important to me.
I have a heart for helping people in all areas of their lives and that is the definition of total fitness:

A condition reached through striving to optimize life in all aspects: Social, mental, psychological, spiritual and physical.



It is a multidimensional state that strives toward the highest quality of life in all those area's. Total fitness and wellness go hand in hand. A person may be fit, but if a deficit exists in another of a few key area's, this will detract from their overall wellness. When that happens, stress comes in and starts to chip away at the physical health that once was. Stress can create free radicals, cortisol, high blood pressure and even depression. 

Physical activity plays a part in this. When you are active, you release FEEL GOOD hormones, that combat feelings of sadness and stress. Usually fit People are members of a community too which can grow socially. The amazing things we learn about our own capabilities when we workout boost our VIEW of self and in turn out self esteem. A person should be growing and developing in all of these areas. Physical fitness enhances the other areas and visa versa!

Have you ever noticed that if you are stressed out at work
 or a personal relationship is strained, it can affect 
the rest of your life and affect the way you feel physically?

Have you noticed as well that if you are not finding
 or making time for fitness, you may be doing well in other
 area's but maybe lack energy or are a little blue?



The physically fit and overall well person strives for the highest quality of life: positive emotional feelings, meaningful relationships, involvement in your environment and the physical capacity to strive for personal goals!

Wellness consists of being "healthy" in these important areas: emotional, physical, financial, intellectual, spiritual, occupational, social... Not that each are perfect or even in an illusion of "balance" but in a healthy ebb and flow through the seasons of each. 



Is there something in your life that is blocking you from experiencing freedom? 

How can you make a change to create the environment where you can cultivate that freedom?

 What can you say no to, eliminate or limit right now to step deeper into  overall wellness?

Tuesday, February 7, 2017

Grow yourself & Stretch yourself



Lately I have been thinking about ALL the aspects of working out that we don't always place importance on. EVERYONE does cardio, classes, strength training, barre training, crossfit... But for me, I am thinking of stretching, massage and foam rolling. 

It's so important to make sure out bodies and muscles are recovering properly with SLEEP, FOOD, and RECOVERY. You don't see growth and gains if you never ever take rest!!



Muscles are just like FAITH, to see growth we need to stretch them and JUST like Jesus went to the wilderness to rest and be with God to stay on the right path, we need to rest and do all we can for recovery to be on the right path.


Recently I was scolded by a massage therapist for how I sleep which is causing trouble with my muscles. She gave me stretches to do, she suggested new ways to lay at night and she suggested a few more trips to her to get the problem areas fixed!

I trust her, it's her job to do the bodywork I need, and massage releases tension so my muscles can relax, recover and grow! PLUS what she is doing will aid in sleep and that is a huge part of recovery. Our muscles rebuild and repair when we take breaks from working out and when we sleep, it's ESSENTIAL to recovery!

I am also doing more foam rolling, probably about 3 times a week on my legs specifically and always after a heavy leg day or the day before one. Tight ITbands and hammies have been throwing other areas out of whack and affecting my health too, everything is SO intertwined!



With ALL I do to build and work muscles, they need to be properly taken care of: rest, stretches, recovery and PEACE will prosper us body, soul and spirit! 

PEACE will reign in our hearts if we are focused on God first!
Peace inside is essential to rest of all kinds, need peace? Turn here: Deuteronomy 29:29, James 1:5-7, Psalm 62:7, Psalm 6:6-9, Isaiah 26:3-- set your mind on Christ and his word and find peace!!









Friday, February 3, 2017

February Heart Healthy tips


February Heart Healthy tips! 




It's FEBRUARY... which means LOVE is in the air, and chocolate and desserts.  Heart health is SO important, it's the key to longevity and vitality. Heart health goes a long way to preventing cardiovascular disease, High blood pressure, high cholesterol and can be kept under control with SIMPLE Lifestyle changes!

Watch salt and sugar: People are so concerned with calories that they often over look sodium and sugar in foods! Limit sugars to natural sources like fruits and steer clear of sodium laden foods like fast food, processed and frozen foods. 

Get those Omega-3's in!! Salmon, oatmeal, walnuts are great sources. Or you can take Udo's oil, flax oil or fish oil daily to cover it, either way it's heart healthy! 

Get your heart pumping with at least 30 minutes of activity a day for general health. Keep active, moving and breathless when you are working out and you  increase your capacity to use oxygen. The more your heart can use, the more fit you are! 

Reduce stress in your life! Eliminate obligations and situations that keep you under unhealthy pressure, limit time with strenuous people and toxic relationships! You can clear your schedule as fast as you filled it and your heart will thank you. 

  Walk in forgiveness. Holding resentments will only hurt you and have been linked to stress related illness. Don't drink poison hoping someone else will die, walk in love and forgiveness and HEALTH for your heart, LITERALLY! 

Happy HEART Month!! 


Tuesday, January 3, 2017

10 ways to make THIS your best year!


Whether you do a resolution or a ONE word challenge, people crave change when the new year rolls around. Yet a staggering 80% of us won't see our "goals" through to February even! Here are 10 ways you can assure that this year, every year even, is your BEST!



Setting goals is the first step in turning the invisible into the visible. ~ Tony Robbins





10) Write your goals: ALWAYS write your goals, dreams, plans, aspirations down. Even if it's on a napkin at the coffee shop when inspiration hits...do it and you will be more inclined to succeed and actually DO them, than if you just keep them in your head! Always write down goals. 


9) Use your FEAR: I always saw fear as failure, I saw it as weakness, but fear is just another step to where you are going. We can embrace our imperfections, our fears, acknowledge them and take the power back into our own hands. We mold a step that takes us to the next level, use your fears to move forward: they are either true or false, but either way, they can be turned around for good! 


8)  FIND your successes: success creates momentum! Write them down somewhere even if just in a little notebook for your own eyes, that you DID what you said you would, that you were successful! When you SEEK to find your successes you will encourage yourself, so when you need that boost, you can go back and see what you have done, what you KNOW you can do again. 


7) FOCUS on right reasons: ALWAYS go after goals for the right reasons!! Be true to your own self and don't let corrupt reasoning in!  In the end, what you dream of and desire can not be to please others. It could be to help them, it SHOULD be to encourage and love them, but not to please them. We are out to please God, so if your dreams are on track with his will, go after them and do it with love, integrity and pure reasons! 


6) Take REST: Go to sleep early, take a day off of training and time to relax and rest, it's good for the mind and the spirit. You can not draw from an empty well, so refill your self with rest to be your best! 
                               

5) Don't sacrifice what you need: Obligations, other people, projects, dishes etc....they will always be there. I know that when they are there, they can clamor and demand attention. Don't sacrifice your priorities for all this external clamor. Need to read your bible? But the Voicemail on...Need to get a run in? Drop the kids at your Mom's for an hour...need to get healthy meals made? Make it a POINT to get to the store...press pause to get done what needs to get done for you.  


) PLAN to WIN: If we plan to win, we will be prepared for our BEST game, our BEST performance, our BEST day!! Why plan any other way? Reread the quote at the top of the blog, even failures are stepping stones to the win, if we use them the right way!! Simply plan to win and in the end all your little plans will add up to the big WIN! For now, AIM HIGH, but only if you really want it....  


3) Take the leap: "Well done is better than well said..." Ben Franklin said that. If you want to DO something, do it, TAKE that leap! Better to show you mean business than to talk about it! Want to change? DO! Want to try new things? TRY! Take the leap, the net will appear and you will not be sorry! 


2) Don't wait: There really is no time like the present. When we wait for PERFECT circumstances there will never be any...imperfect moments add up to perfect memories when we take the risk and move forward! Don't wait, today is the day to say, "YES..."


1) Focus on God: I am sure I have many readers who are not as interested in a life of faith as I am, but God is active in all of our lives! Some of us talk to him daily, some when we need help, others never... but he is there. If you seek him, you will find him. If you need him, he will be there when you call....if you focus on him: on loving him, on lifting him up, on his goodness, it's a game changer....you can sit at his feet and love and RECEIVE LOVE and overcome obstacles, achieve goals and get ahead in life, but simply RESTING there in your focused time with him. 


All NINE of these other tasks fall under this MAIN one, but it's a risk, it's a BIG leap and if you are serious about success and JOY in life, it's a MUST DO, don't wait! When we risk big, we reap the BEST rewards, HE is the best reward we could have...  Happy New Year! 

Wednesday, December 7, 2016

Word & Weight: Flex your faith!

Word & Weight



James 1:2-4  
Consider it pure joy, my brothers and sisters, 
whenever you face trials of many kinds,   
because you know that the testing of your faith 
produces perseverance.  Let perseverance 
finish its work so that you may 
be mature and complete, not lacking anything.

Believe it or not, working our faith is like working our muscles. We must be stretched, put the fibers of the tissue under stress so that they will grow. The soreness that can follow a workout is often proof that we have succeeded in stressing a muscle to the point of fatigue. Here then is where that muscle has the opportunity to grow. We work, then we rest, refuel, recover and the muscle is in a state of growth. I'm sure we have all experienced a plateau with our fitness. We get into a routine which works great at first and then it becomes a rut.  What had been working for us to produce results becomes stagnant and we look the same. The same in our weight, our strength, the same in our appearance. 



Same with our faith. Here in James it says "the testing of your faith produces perseverance or endurance." I love when I hear people talking about flexing your "Faith Muscles". It's so applicable! When we want to see growth in our faith, when we want to be closer to God, to experience MORE of him, we need to flex. Get out of your comfort zone.

Maybe you aren't used to volunteering at church or in the community, that's a great way to flex. Maybe you haven't been tithing at church, that's a major flex. Maybe God is nudging you to call someone, forgive someone, or make amends... HUGE flex here. Or maybe, like the verse says, your facing trials. We are in a battle on this earth, the devil doesn't want to inconvenience you, he wants you dead, crushed, ineffective for the kingdom. SO when you face trials, devastating ones, your faith is being flexed! Trials produce endurance which will produce Character and hope. This hope does not disappoint us. Flex on strong people of faith! 


Reverse Grip, Underhand
Lat Pull down

This is a favorite of mine on back day. It works Lats, traps, rhomboids AND biceps.  
As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
Tip:Concentrate on squeezing the back muscles once you reach the fully contracted position and keep the elbows close to your body.

The upper torso should remain stationary as your bring the bar to you and only the arms should move. The forearms should do no other work other than hold the bar.


Thanks Bodybuilding.com for a great desciprtion

video

Tuesday, December 6, 2016

Your Body MATTERS-here's why!

Your body matters to God. Did you know? Yep, your body, the one that is exhausted from a long night with a new baby, the one that’s sore from the bike ride, the one that doesn’t feel so well after the carbs last night.

That body, in the state it’s in right now as you faithfully spend time with God and seek him, seek balance and health. Your worldview may implode here for a min, let me help you. If you say that Jesus is Lord, but we treat our bodies poorly, or even just shove them aside with disregard, we are living in conflicting belief systems.








In this age, with no temple or tabernacle, the spirit of God resides in us, WE are the temple, the holy of holies being within this very body, tired or hungry as it may be. 

This is profound, because we do not have to travel to the place where Yahweh resides, he resides INSIDE. So when I say, “Your body is the Temple of the Holy Spirit” it’s not a metaphor to clean up your eating. Its literal. 




Look in the old testament how detailed the temple is described…


1 Kings 6:31 For the entrance to the inner sanctuary he made doors
 out of olive wood that were one fifth of the width of the sanctuary.
 And on the two olive-wood doors he carved cherubim, palm trees and open flowers, and overlaid the cherubim and palm trees with 
hammered gold. 



Do you think God cares about the detail and beauty of where he resides? Yes. His description of the wood doors, the carvings, the gold overlay, we know he loves beauty, loves detail and that these things matter. He cares if we treat our bodies poorly, if we over eat and become couch potatoes.  He cares if we push our bodies aside day in and day out, putting responsibilities and people before our own self care: not making time to get that zumba class in, not sleeping, eating on the run etc. . 



He cares if the pendulum swings the other way as well: if we become obsessed with our bodies. If, in vain we become addicted to exercise or restrictive with food to the point of disordered eating, or focus on our physical appearance over our relationship with him. 

We either neglect the gift he’s given us or we glorify it above God him self and the balance hes looking for is worship.  Your body matters to God, because it’s his temple, where his spirit and glory reside and where others see his reflection and when we take care of it, it’s an act of worship. 

There is never any distinction in the bible between “spiritual life” and other area’s of life—it is all spiritual. What we eat, drink, say, watch and do are spiritual and can be worship in the highest form when they fall into line with how God designed us to be. 

Romans 12:1 “Dear brothers and sisters, I plead with you to give your bodies to God because of all he has done for you. Let them be a living and holy sacrifice-the kind he will find acceptable. This is truly the way to worship him.”

Monday, December 5, 2016

We are FREE to chose!!


We all have that choice, maybe you had it this morning, your alarm goes off, you roll over, do you hit snooze or do you get up and start your day? All day long there are choices-once we are up we get to chose: start with a healthy breakfast or frantically grab something, hit the gym or push it off, take a little bit with God or hurry on to our own agenda.  




My friend and author Stef Peters would say, "Are you living your life by design or by default?" We have a choice daily to do one or the other. I know that I feel better when I am making clear choices, ahead of time, for my life, health and faith instead of just handling things as they are thrown at me. I have already spent too much of my life in "damage control" mode. 

Of course, no day is perfect and sometimes we need that extra hour of sleep, a day to recover from cross-fit or a sweet treat with our kids on a hot day. But I'm talking about being prepared to make choices that fit with our desires, with the direction we are going, choices that bring us CLOSER to God and to our goal. The bible says "Today I have given you the choice between life and death, between blessings and curses." Deuteronomy 30:19... So we are to chose and we are FREE to chose. 



What does that freedom look like? God's desire is that we chose him, chose life, chose what is good, right and pure. We can chose to take care of ourselves, be active, hit the gym, go for a walk and play with the dog. Or we can chose to sit on the couch after work, eat junk food, We can chose to skip the workout, opt for a second helping or give into a temptation that can harm our temple. 


The beauty is that daily we have a choice, daily it's life or death before us. Not in a perfectionist way, death isn't going to knock on your door if you have a cupcake with your girlfriends on your birthday, but if God is calling you to beat sugar, then LIFE and freedom is in choosing that. If he has called you to it, he will equip you to do it, we are not alone in it! 


Wednesday, November 2, 2016

Wednesday Word & Weight: Rear Cable Fly

Word & Weight


Isaiah 55:12    
You will go out in JOY and be led forth in peace; 
the mountains and hills will burst into song before you, 
and all the trees of the field will clap their hands!

Welcome back Wednesday Word & Weight where I share scripture and a favorite workout move from my arsenal. It's been quite a while since I have written a word and weight, but I love this certain blog post because often when I am working out, I am being PUSHED and STRETCHED physically and it draws me close to God, close to his plan and calling for me. And then in the middle of all the reps and sets, I am reminded of his love, his gift of Jesus, or a scripture that speaks to what I am walking through in life. 

Today, on Facebook I saw, a verse from Isaiah 55. We WILL go out in Joy, out into the world, into less than ideal circumstances, into sometimes pain, but we WILL do it in Joy. I have traded my RAGS for the oil of JOY, oil which is a fuel for my lamp-stand. Joy which is the light that burns because of God's spirit in me.

AND I will be led forth in PEACE. The peace, not from myself, self created, self taught or found, but LED by the peace of God, it goes out in front of me, like an outstretched hand, an offering a promise for me to grab ahold of and keep!

The earth, all of it, will BURST into song, the trees will clap, the hills will sing when God's very reign of peace and joy are our vehicle for the day. How can the earth KEEP from praising God... it can't. 

Rear Cable Fly 

This is an absolute MUST add to your shoulder routine. Go slow, pause at the top of the move, feel the burn, keep that blood flowing to the rear delts. The move is essential for having a rounded out shoulder routine, hitting all the different angles of your delts and getting that sweet shape. Don't neglect the REAR DELTS!! 




Be well, happy lifting! 


Friday, April 24, 2015

Blog Challenge: why my pants don't fit & 3 ways healthy fats work FOR you


HELLO WORLD.
I was challenged to blog by Carly over at Chubby Chics Run Too. It's been a while since we both have blogged, so it was a challenge to do it by Friday (TODAY!) One of the jokes of it was, "what am I going to blog about, why my pants don't fit? And actually... YES. That's my topic today... And with good reason.

A BULK. 

Scary, yes. That means I have intentionally gained weight. 
I have done it mostly clean, like 80% clean. There have been treats along the way and LOTS of rice, sweet potatoes and protein. LOTS of lifting as well and ZERO cardio. I am hovering at about 137 to 140 pounds and its kind of scary and exciting as well.  

 
It's my grand experiment: can I get cut and lean near 140 like i can near 120?? The scale doesn't define me and it isn't ruling me. The number for me just represents energy. The food I am eating: energy. The sleep I am getting: energy.

STILL,  I've spent the last 10 years of my life losing weight and getting ripped, so this feels backwards, but I dictate what I do with my fitness and nutrition. Before I was in bondage to all the unhealthy habits-- not this time.

I struggled a little in January with eating clean under stress... who am I kidding, I struggled a lot with it. My mom was in an accident and spent Dec-Jan-Feb-March in and out of the hospital and is FINALLY home in her own house recouping. This caused stress and I ate out of it...when I was about 5# into my stress eating, I decided I was going to switch gears to a bulk. I did, It worked and now I am hanging out in these higher numbers and....
My pants don't fit.
But my bootay is popping.
My lifts are spot on.
I am focused on form and activating my muscles properly for growth.
I am eating healthy clean carbs. Proteins. Healthy fats and seeing the results I want. For right now.
 
 

 
 
120 lbs in October 2014 (left)
 137 in April 2015(right)
 
 
In its simplest form, the energy balance equation is meant to represent what does (or at least should) happen to the body by looking at the difference between energy intake (from food) and energy output.
 
In it’s exceedingly simplest form, the energy balance equation is this:
Energy in = Energy out + Change in Body Stores
 
This is essentially just a restatement of basic thermodynamics, since energy can’t be created or destroyed, it all has to be accounted for in some form or fashion.  In this case, differences between intake and output show up as changes in the energy stores of the body. (http://www.bodyrecomposition.com/fat-loss/the-energy-balance-equation.html/)
I love the above statement and article, how DIFFERENT is our view of "MASS" or "Fat" if we see it as ENERGY. Stored, there for use and see our "gain" or "loss" as transferring it in the simplest form?! Even if that energy transfer takes a while, like spooning water from one bucket to the next.. it WILL create lasting change in our body stores. I LOVE THIS EXAMPLE, this is my grand experiment.

3 ways healthy fats work FOR you
I LOVE healthy fats... It's your friend, I promise.

1) Healthy fat burns body fat- going low or no fat is a huge mistake when your looking for weight loss or even overall health. When good, natural fat is replaced with chemicals and artificial sweeteners, its detrimental to your fat loss.

Healthy fats BOOST your metabolism, turns on fat burning genes and turns off fat storage genes. Healthy fats support hormone balance for better workout recovery. A healthy metabolism is going to aid in fat loss and healthy fats are amazing fuels!


2) Increased Brain function & increased energy-- fat is flavor, but fat is fuel too. DHA found in Omega 3's and other saturated fats have been shown to improve mood, keeping healthy serotonin in the brain high --which means you feel good! Enough EPA and DHA has been shown to reduce signs of ADD, ADHD, depression, increase memory, cognitive function and MORE.

3)Body composition and decreased disease: healthy fats like coconut oil and avocado increase metabolism and decrease insulin sensitivity which can keep inflammation in check. Inflammation, especially in our gut is the root cause of MOST disease.  Fat is filling, so being satiated with healthy fats will decrease cravings for unhealthy foods and decrease potential binges!  

 
 


 
Welcome back to my blog, I may be here a little more often and than you to Carly for her encouragement to get back in the saddle. Stay tuned for part two of my grand experiment where I wear yoga pants 24/7.





Wednesday, December 10, 2014

Rest--RE-Creating your health and wellness with REST!

My pastor said something about recreation last week... and it DAWNED on me that the word itself was RE-Creation... recreating something that was already there. Taking something old and making it NEW. 

Can REST and Recreation recreate a part of our body, our health and fitness as much as WORK can create?? YES. 

I enjoy sports, fun, down time and vacation, but what REALLY does rest and leisure time do for us? What does it help RE-create?? 



REbuild-- our muscles. Rest allows time for our muscles to recover, rebuild and restock our glycogen stores so we can perform the same and even BETTER next workout. Our bodies need rest days. Active recovery and rest reduces inflammation and allows our joints to rest as well. We rebuild and recreate our physique when we rest! Its actually reccommended that for ever 10 weeks training we take 7 DAYS rest...






Rest-not stressed-- we rest our MINDS. So often when we workout, run, lift, and are goal focused our minds are go, go, go. When we rest, we rest our minds,and take time to mentally have a rest day. Sleep, reading for leisure, taking a bath, a walk, a play date with our kids. These can rest our minds, slow the world down and help us to recreate the mindset we need to rock the rest of our week.



REfocus-- have you ever put a project down for a day or two or a week?? When you come back to it, its NEW, we feel refocused on it, a problem area seems solved, we have a new fresh idea about it. Maybe you are burned out on your sport--take a break, try a new one. Add yoga in to lifting, take a new route running, a break will ignite change, a new vigor, a new idea and new focus... 


REnew--our minds and our HABITS! When we renew our minds, we recreate our thought process... take a week and make reading a psalm or proverb daily a new habit. You will find your MIND, the command central from where all our action stems, is RENEWED. We REST in Gods hands, we see he is control, we don't have to labor and work to be enough, HE is enough, When your mind is renewed with the bible and it's peace, your WHOLE thought process will be recreated and renewed. There is NO better rest than that. 

Recreation can be an amazing, fun aspect of your health! It doesn't have to be apart from your health, it is in fact ESSENTIAL to recreating the BEST version of you! 



Monday, December 1, 2014

How to turn feelings of failure into motivation!

Failure is a hard word to swallow. 
It's sharp, bitter, its so FINAL. 

FEELINGS of failure though are different. We often FEEL we have failed when we have not, when its a setback or we didn't really achieve our best for what ever reason. 

It's not failure, it FEELS like failure. It happens to everyone, to the masters, the pros, to the novice. So what do we do with it?? 



Don't focus on the FEELING of failure. 

FIRST Focus on what was What went right... what you did good, what you succeeded in. Did you finish strong? Were you FAITHFUL? Did you LEARN a valuable lesson? Were you humble in learning? There must be ONE thing in your experience that went good and you felt ok about, not even ok...find the good, even if it's a weak link of good...Grab on to it, polish it up and be proud and motivated!

Second: focus on what was missing...meaning where can you fill in the gaps next time? Where can you raise your performance up? What can you do to improve even slightly? What baby step can you take daily on your shortcomings? Not that we try and beat our weaknesses into strength, but we can pick a weakness and take a step toward making it a little better. When we see progress we KNOW we can make more!  

Three: Remember the feeling next time you are discouraged... you have been there BEFORE! Instead of letting the discouragement take over, REMEMBER you have been there before and you have survived. You KNOW you can go down from there, THIS TIME... in a moment, decide to go UP. Little by little, choosing to go the other direction will lead you to a new path. When we chose a NEW path over and over, it becomes habit and we carve a whole new life. 

Lastly, when we recognize that everything we experience is a refining process: It's NEVER win or LOSE. It's win or LEARN. We can always learn, even if what we learn is we don't want to do this again. We can learn that in our weakness, God is strong. We can learn that in our FEELINGS of failure, we see a deeper desire there to succeed! If we DIDN'T have the desire to succeed, we wouldn't care if we didn't do our best, if we felt like we failed. 


Your battle should REFINE YOU, not DEFINE you! Be refined, learn your lesson, see you have come out before and will again, strengthen your strengths and take small steps to polish the weaknesses you see. THEN we can turn those feelings of failure into motivation! 


The Bible says that in DUE time we will reap a harvest... not one of failure, but of success and a motivation for ourselves and others!

 Galations 6:9--And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up.

Tuesday, November 25, 2014

Over coming HOLIDAY Hurdles!!

Holidays. 
Do you dread them? Enjoy them? Relish them or wish them over? 
Here are some guides to getting over your HOLIDAY HURDLES and on to healthy habits. 

No, its not about always eating healthy. It's FAR from perfection, it's reality. The reality is that we need to find healthy, happy ways to navigate the holiday foods lest we lose our minds. 

The average person gains, YES GAINS,(not #gainzbro)seven, YES SEVEN pounds over the holidays. Halloween, Thanksgiving, Christmas, New Years. They then spend half the cost of a CAR and 6 months trying to get that weight off, only to do it again the following year. Sound JOLLY and JOYFUL TO YOU? I didn't think so. 





I love food. I am currently debating whether to have my sister-in-laws amazing pumpkin pecan pie OR mashed potatoes and gravy in just a few days at Thanksgiving. I want to enjoy one of those items and not stress what else I eat that day. It doesn't mean I am PERFECT, but it means I have a GAME PLAN to get over those hurdles I know I have tripped over in the past.

Family time: 
Thanksgiving is about being thankful for your LIFE. Whether your family is small, large, or not even related to you, keep your focus on the gratitude that you are loved. That you have shelter, food, God on your side and hopefully loved ones around you. Enjoy that first and foremost. 

Celebrate that day, not that week:
Take the DAY and enjoy it, celebrate it, eat the pie, drink the nog, but don't stretch it out. It's a DAY, not a setback or a mindset till Monday. 

  • Don't take leftovers home unless its protein
  • Be active Thanksgiving night and the next day
  • Don't alter your routine on Friday-Saturday or through the weekend. 

Remember: treats (sweets, breads, even MASHED POTATOES) are available everyday of the year.
We feel like we HAVE to have a little of everything, because its there, but that's a mindset of deprivation. CREATE a mindset of ABUNDANCE and eat from that. Make wise choices, half your plate of veggies, sweets in moderation and YES, by all means a few things you LOVE. 

Stick with protein for round two: One hurdle of mind is round TWO in the turkey ring. I can out eat big men and still be standing. But it doesn't mean I should. Keep round two, post nap eating to protein and veggies! Have a sandwich and then go play some foot ball. Leave the sweets to the sidelines. 

Plan an active event: Instead of laying around the rest of the day or even Friday, plan to get OUT and about. 

  • a football game
  • a walk
  • bowling 
  • and if your brave enough, shopping... 
Either way, the idea is to PLAN to get out and move. It will get you away from the leftovers, off the couch and into a little calorie burn. 





Keep your head up, KNOW Your game plan, HIT those hurdles, before they trip you up. Most of all, enjoy the Thanksgiving holiday. That means yes, have some of your sister-in-laws pie, play tag, go for a run to burn that bird...enjoy it all and be grateful for the journey. 









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Disclaimer

Although Mary from Fit this girl is a CPT, always consult your physician or health care provider before beginning any nutrition or exercise program. Use of the programs, advice, and information contained in this website is at the sole choice and risk of the reader.