I'm alive!! Sorry I have been MIA for the last 2 weeks.....I had a long travel schedule and guests in town, but I have missed blogging so badly and am verrrrrry excited about this post! .....
I pose the question, are you single and ready to mingle? If so, there is something you HAVE got to see! If you are married or in a relationship, I think it will be helpful to you as well!
I was raised in a pretty Catholic family...FYI my aunt is a nun...and after the sacrament of Confirmation I was allowed to explore my own faith and follow the spiritual path that was right for me. I explored different religions and organizations in college, went back to the Catholic church after college because I didn't know where else to go, and then for the last 4 years I have found myself as a spiritual being but not really practicing by attending church services because I haven't found anything that fit...until now. My main beliefs center around compassion for all, and I do believe in God. So what does all this have to do with being single and ready to mingle?
My dear friend started working for a church about 3 months ago in Alpharetta, Ga called North Point Community Church. I can not sing the praises for this church anymore! I attended service there 6 weeks ago when I was visiting, and I loved it. It is a modern church that applies the message to our everyday life. Each month they pick a theme or series and the last month's theme was: New Rules of Sex, Love and Dating. Yes, I did just say church and sex together :)
Although this church is comprised of mostly married folks, the pastor thought it was important to address these issues because he has seen so many marriages go down a rocky path....and it can all be fixed before you get married by following these rules. No really, we can stop it before it starts! Many of us have our own issues, but we think 'when I find the right person everything will be ok.' It isn't the institution of marriage that is the problem, it is that real people bring real problems to the marriage. I have seen a lot of rocky marriages in the last 5 years, and I feel thankful I am privy to these messages as I walk down the path of single-hood.
I watched the first 3 discussions online since I live 1,000 miles away, but I was able to see the last one in person this past Sunday....and it all clicked. I posted the link below that will take you to all 4 discussions and I encourage any and all to watch. I put a summary of what each is about in case you have to pick and choose which to watch. My guess is if you watch one....you will want to watch them all. :) My favorite is number 4 but I think it is because I watched them all and it came full circle in number 4.
http://www.northpoint.org/messages/the-new-rules-for-love-sex-and-dating
1. The Right Person Myth:
When I meet the right person, everything will be all right. This way of thinking creates trouble in our dating lives and sets us up for trouble in marriage. In this message, Andy challenges us to ask ourselves Am I the person the person I'm looking for is looking for? And he previews a list of behaviors that will lead to success in dating and marriage.
2. Gentleman's Club: EVERY MAN SHOULD WATCH THIS-JUST SAY'N :)
Are the Bible's teachings about women relevant? In this message, Andy explains that the Bible's teachings about honoring women were extremely counter-cultural in the first century. They remain so today. So Christian men especially need to transform their thinking. And there are two simple steps to start with.
3. Designer Sex:
Culture convinces us - and sometimes we convince ourselves - that sex is only physical. But if that is true, why is the pain of sexual sin so deep? Because sex is not just physical. It was designed by God to be so much more. In this message, Andy addresses common myths about sex outside of marriage and has two specific challenges going forward.
4. If I were you:
You can say, "I do." But can you follow through? A promise - even a promise as big as a wedding vow - doesn't mean anything without preparation to back it up. In this message, Andy has a "to do" list that will prepare you to one day say "I do" and mean it.
As I mentioned before, these messages are from a church, even if you are not the most 'churchy' of folks I encourage you to watch because the message is strong and real and you can definitely tailor it to what ever you believe. For example: Maybe you aren't saving yourself for marriage, but you can still apply the 3rd discussion on sex....and respect your body and understand that sex is more than just physical, etc.
Let's be honest, the dating world is really screwy these days. It is almost like it doesn't exist. Men don't call and ask women on dates. If they do, it is by text message or it is to invite her to a group outing where he doesn't pick her up. Most 'dating' really is 'hooking up' these days. Women are treated as a commodities, and many women dress and act like such. I assume there are mostly women reading this, so I say:
*** As Andy says, 'become the person the person you are looking for is looking for.'
1. Let's class it up ladies- If we wear short tight dresses and act inappropriate we are only attracting body snatchers
2. Demand respect from the opposite sex- We will be treated the way we allow someone to treat us
3. Respect your body- When we meet the man of our dreams we want to have something left to give
Questions and comments are welcomed! Have a great Tuesday! It's a long weekend ahead, so I know you all will have a wee bit of free time to watch at least some of these. I promise you won't be disappointed!
~Quita
Tuesday, May 24, 2011
Wednesday, May 11, 2011
Woooo Saaaaaa!
Before you read this, I want to do an exercise together. Please humor me :)
Take a deep breath....inhale for 8 seconds filling up your lungs completely. Then exhale for 8 counts pushing out all the oxygen until you think you can't possibly blow out any more air.
Now do this twice more, please. As you exhale, imagine you are pushing out any stress you have from work, relationships, or life in general. It is leaving your body with your breath.
Now roll your shoulders up and back 5 times slowly. I know I can't see if you are doing it or not, but I know some of you are not....please do it :)
Now close your eyes, imagine a peaceful place, and count to 20 in your head.
That was an example of a mini relaxation/meditation session that you can and should do anytime you are feeling too tightly wound.
Have you ever had a day or week where you are 'over it'? I mean, you are over work, you are over housework, you are over relationship drama, or plain and simply over it all! If you have ever felt this way, it is pretty safe to say you were a genuine crankapotamous while being 'over it.
Crankapotamous: n, an individual with a stink eye and snarling smirk, desiring a night on the couch in pj's with snack of choice (and lots of chocolate) and a heavy supply of wine.
It's okay to be cranky. Somedays we can't pin point exactly why we are cranky, and as much as we would like to shake the mood, we just can't. Sometimes hormones play a role, stressful work issues or the ebbs and flows of life rock our smooth waters. We all have what I like to call our pressure points that play a role in our mood as well.
Pressure Points: events, people, or feelings that trigger stress or create pressure on you mentally.
It is important to eliminate your pressure points daily and whenever in your control. This helps contribute to an overall happy feeling and a state of well being where you are free of road blocks on the path to being the BEST YOU! Here is what I mean by ackowledging your pressure points and keeping them at bay. My main onces, as silly as they sound, are below:
Quita's Pressure points:
Being Tired: I aim to get 7-8 hrs of sleep a night with very little exceptions. If I get less one night, I make sure the next night I am back on track
Being Hungry: I don't function well when my blood sugar is low and I get cranky when I don't feel at my best. Since high school I have always carried an apple in my purse and I have almonds or trail mix in my car.
Being Hot: Sounds silly....I don't mind sweating when I am working out or being active outside, but when it is 100 degrees in Texas I don't care to sweat when I am already clean. I wear sundresses, or shorts and airy tank tops in the summer and I don't eat outside. Jeans? NO WAY!
Being Physically Uncomfortable: I can't stand feeling restricted by my clothing. I may have a bit of a hyper-sensory sensitivity but I combat this by buying clothes that fit right. If I have only flattering clothes that aren't too tight in my closet, getting dressed is easy and I'm confident all day long. (Ps if you haven't worn something in 2 seasons or it is too small.....Goodwill or Salvation Army, baby!) Let Go Let Flow!
Loud Noises: (especially if I am trying to concentrate): Once agian 'hyper-sensory sensitivity'...I turn music off in the car when following directions. I don't work in loud coffee shops or with the radio on. Also, if I need a moment to think when in a group, I just ask for it.
*** People might give you crap while you are trying to eliminate your pressure points, but ignore them and do what is right for you.
Okay Okay, so what if you do your best to eliminate these things, but one day you wake up and are feeling the blues? That is okay! Acknowledging that you are in that mood, and that this too shall pass, will help tremendously. The main thing here is to not bring anyone else down or take them out while your in a funk. Being kind to your family, friends, and loved ones will help move you into a new state of emotion. Many times we breakdown and yell at or say things we don't mean to those closest to us because they are our safe haven. We feel comfortable enough around them to let our true colors or ugly side hang out! However, these are those we care about most and if we loose our cool we end up feeling regret and/or remorse later which will keep us in our funk longer.
This is where communication comes into play. Communication is fundamental in having positive and thriving relationships. It's ok to answer your phone and tell your loved one, 'hey it's been one of those days and I don't want to talk about right now, but how is your day!? ' It's also ok not to even answer the phone if you don't have anything positive to say.
Another thing to think about when a mood sets in and lasts longer than typical...What Is Eating Gilbert Grape? Is there something missing in your life to make it completely full and satisfying? Are you in a career that just drains you and you have no passion for? Are you in a relationship that drags you down and all you do is give? Are you lacking quality time with quality friends? It is important to evaluate your life ocassionally and see if you are getting the most out of it. If you feel unsatisfied go find what is missing. It may seem scary to abandon whatever routine you are in, but trust me, there is nothing like the feeling you get when you find what is missing.
Last exercise of the blog....everyone, say it with me....woooooo saaaaaa! Happy hump day folks...we are on the downhill to the weekend :)
Take a deep breath....inhale for 8 seconds filling up your lungs completely. Then exhale for 8 counts pushing out all the oxygen until you think you can't possibly blow out any more air.
Now do this twice more, please. As you exhale, imagine you are pushing out any stress you have from work, relationships, or life in general. It is leaving your body with your breath.
Now roll your shoulders up and back 5 times slowly. I know I can't see if you are doing it or not, but I know some of you are not....please do it :)
Now close your eyes, imagine a peaceful place, and count to 20 in your head.
That was an example of a mini relaxation/meditation session that you can and should do anytime you are feeling too tightly wound.
Have you ever had a day or week where you are 'over it'? I mean, you are over work, you are over housework, you are over relationship drama, or plain and simply over it all! If you have ever felt this way, it is pretty safe to say you were a genuine crankapotamous while being 'over it.
Crankapotamous: n, an individual with a stink eye and snarling smirk, desiring a night on the couch in pj's with snack of choice (and lots of chocolate) and a heavy supply of wine.
It's okay to be cranky. Somedays we can't pin point exactly why we are cranky, and as much as we would like to shake the mood, we just can't. Sometimes hormones play a role, stressful work issues or the ebbs and flows of life rock our smooth waters. We all have what I like to call our pressure points that play a role in our mood as well.
Pressure Points: events, people, or feelings that trigger stress or create pressure on you mentally.
It is important to eliminate your pressure points daily and whenever in your control. This helps contribute to an overall happy feeling and a state of well being where you are free of road blocks on the path to being the BEST YOU! Here is what I mean by ackowledging your pressure points and keeping them at bay. My main onces, as silly as they sound, are below:
Quita's Pressure points:
Being Tired: I aim to get 7-8 hrs of sleep a night with very little exceptions. If I get less one night, I make sure the next night I am back on track
Being Hungry: I don't function well when my blood sugar is low and I get cranky when I don't feel at my best. Since high school I have always carried an apple in my purse and I have almonds or trail mix in my car.
Being Hot: Sounds silly....I don't mind sweating when I am working out or being active outside, but when it is 100 degrees in Texas I don't care to sweat when I am already clean. I wear sundresses, or shorts and airy tank tops in the summer and I don't eat outside. Jeans? NO WAY!
Being Physically Uncomfortable: I can't stand feeling restricted by my clothing. I may have a bit of a hyper-sensory sensitivity but I combat this by buying clothes that fit right. If I have only flattering clothes that aren't too tight in my closet, getting dressed is easy and I'm confident all day long. (Ps if you haven't worn something in 2 seasons or it is too small.....Goodwill or Salvation Army, baby!) Let Go Let Flow!
Loud Noises: (especially if I am trying to concentrate): Once agian 'hyper-sensory sensitivity'...I turn music off in the car when following directions. I don't work in loud coffee shops or with the radio on. Also, if I need a moment to think when in a group, I just ask for it.
*** People might give you crap while you are trying to eliminate your pressure points, but ignore them and do what is right for you.
Okay Okay, so what if you do your best to eliminate these things, but one day you wake up and are feeling the blues? That is okay! Acknowledging that you are in that mood, and that this too shall pass, will help tremendously. The main thing here is to not bring anyone else down or take them out while your in a funk. Being kind to your family, friends, and loved ones will help move you into a new state of emotion. Many times we breakdown and yell at or say things we don't mean to those closest to us because they are our safe haven. We feel comfortable enough around them to let our true colors or ugly side hang out! However, these are those we care about most and if we loose our cool we end up feeling regret and/or remorse later which will keep us in our funk longer.
This is where communication comes into play. Communication is fundamental in having positive and thriving relationships. It's ok to answer your phone and tell your loved one, 'hey it's been one of those days and I don't want to talk about right now, but how is your day!? ' It's also ok not to even answer the phone if you don't have anything positive to say.
Another thing to think about when a mood sets in and lasts longer than typical...What Is Eating Gilbert Grape? Is there something missing in your life to make it completely full and satisfying? Are you in a career that just drains you and you have no passion for? Are you in a relationship that drags you down and all you do is give? Are you lacking quality time with quality friends? It is important to evaluate your life ocassionally and see if you are getting the most out of it. If you feel unsatisfied go find what is missing. It may seem scary to abandon whatever routine you are in, but trust me, there is nothing like the feeling you get when you find what is missing.
Last exercise of the blog....everyone, say it with me....woooooo saaaaaa! Happy hump day folks...we are on the downhill to the weekend :)
Sunday, May 8, 2011
Maaammaaaaa oooo ooo eeee (To be sung)
You don't really understand human nature unless you know why a child on a merry-go-round will wave at his parents every time around - and why his parents will always wave back. ~William D. Tammeus
I firmly believe that being a parent is the toughest job one will ever do in their life. I also believe that mine was the MVP (most valuable player) of motherhood. I love the quote above because it is a simple example of the endless support and love a parent has for their child. Whether we have a child of our own, babysat a niece or nephew, or ever been to the park we have seen this image. The kid goes down the slide 362 times that afternoon and everytime it is like the first, and must make sure mom is watching before the sliding ensues. Why is that? We all crave attention from our 'number one fan'. We need to feel like they are celebrating with us during the fun, but could help us if we slip off course or skin our knee. The main thing is, when everyone else is unavailable or has turned a blind eye, we know our moms will be there in a heartbeat come hell or high water. We can always count on mom! Why do mom's still wave back after the 100th time their name was called? I think it's because when a mom gives birth to a child, her heart now lives in that child. A good mom will wave back despite her annoyance because she knows how good her child feels when she does. It's these selfless acts that make a mom rock as a parent!
*** To all the Dad's, you are wonderful too, and there will be a post for you!...but today is mom's day :)
There are two things that stand out to me about my mom and what makes her so amazing:
1. She parented the individual
Many times siblings are very different than eachother, and in our household this was very true. I am forever thankful that I was parented as an individual. I had a good bit of freedom as a teenager and young adult. Freedom meaning, my parents gave me a lot of autonomy to make my own decisions. This was very important because my personality is such that I don't do well with strict rules and being told I can't do something if I see every reason why I should be able to. Whether that is right or wrong, it is what it is. I was involved in many activities and sports in school, and my parents let me take it all on because they knew it made me feel alive to be part of groups, sports, and leadership activities. When I came home from a 2 hour basketball practice and ate dinner with the family and then said I was going to the gym to lift weights or take a kickboxing class they let me. They never hassled me by telling me I was overdoing it, or asking me if my homework was done, etc. They knew their child and they trusted that I was responsible enough to get everything done and that I would know what was too much for me. I am grateful for this mom, as it allowed me to grow into the person I was meant to become!
2. She is my unwavering biggest fan
There is NO DOUBT in my mind, that my mom is my biggest fan (along with my Dad). I say that because she is very vocal about it! When I played basketball she was always cheering loudly and if she felt I was being fouled under the basket she would let the ref's know about it :) Most importantly, she is soooo supportive. There has never been a time when I've called or texted and she said she was too busy. She has never been unsupportive of a decision I have made in my life, nor has uttered the words 'I told you so'. She always gives me advice and support when I need it. When I need her physically to be somewhere, she never hesitates to hop on a plane. The same is true for my other two siblings. Like I mentioned before, if ever alone in the world...no friends or lover, I know she will always be there.....and happy to do so. As a child it is such a good feeling to know how much joy she gets from hanging with her children, talking to them on the phone and having them all home for the holidays :) Thanks for the endless support and advice Mom.
.....And it is all because of the love a mother has for her child. I can definitely feel the love.
Love is patient,
Love is kind.
It does not envy, it does not boast, it is not proud.
It does not dishonor others,
it is not self-seeking,
it is not easily angered,
it keeps no record of wrongs.
Love does not delight in evil but rejoices with the truth.
It always protects, always trusts, always hopes, always perseveres.
1 Corinthians 13
This is a beautiful quote for many ocassions but makes me think of a mother's love.
Thanks Mom and have a great day, wish I was there to help celebrate! My sister is already following in my mom's footsteps as a great mother and I hope to do the same :)
HAPPY MOTHER'S DAY!
Friday, May 6, 2011
Friday and Fun are synonymous!
Happy Happy Friday!
I'm sure we have all had a long week.... I say that since most of us probably worked 40+ hours, squeezed in workouts, had family and friend obligations, and the usual household chores. By Friday night we are all ready for a little bit of FUN!
Fun may seem like an unusual "F" word to round out the group since all the other "F" words have somewhat of a serious side. Fun has no serious side. It is foot loose, fancy-free, and ready to make you laugh until your stomach hurts. In a life full of work work work, it is the play component that balances it all out. It is truly one of the most important parts of life.
**Side note: You may have noticed that Fun is in bold type.....I just feel like that is the kind of word that deserves bold type :)
I understand that life is busy and full of obligations and it may be hard to get away for something that is not a responsibility...but hey that's even more of a reason to do it! Yes, it is also important to get 7-8 hours of sleep, and I am a firm believer in this (mainly bc I am cranky and sucky at life if I do not), but you have got to live a little!!
We only live once! This is a cliche phrase used often, but it's such a good one...and so simple. No dictionary needed. Here is what I like to follow that phrase.
We Only Live Once, so.......
- be the best you
- laugh more than you cry
- enjoy a sunrise biking with a friend
- enjoy a sunset with a loved one and a skinny girl margarita ;)
- dance
- stay out late
- sleep enough to fuel your active life
- play with your child....or just one in general
- go to that concert that cost a lil too much but it's your favorite band
- Go on vacation!! (even if it is too far, to expensive, or scary bc you never take off from work)
- Eat to fuel your body
- Have a girl's night
- Tell your special someone you love them...if you do:)
So obviously there are a bizillion gillion other fun things to do! The point of this list is, it is a list of balance. Yes, stay up too late with the girls and have a margarita and some queso....but also wake up early and do something active and fuel that activity with something nutritional another Saturday! Work hard and save your pretty pennies by not splurging on a Louis Vuitton bag, and then you will have no financial stress about that fabulous vacation you've been wanting to take. Memories seem to last longer than any bag I've owned.....:)
*** no louis vuitton bags were harmed in the writting of this blog. I firmly believe in purchasing whatever tickles your fancy, I am just using it as an example :)
The good news is, we can do it all folks! Don't put off fun until tomorrow. If you are a planner and a friend asks you spontaneously to come to happy hour, but you feel like 'ugh well, umm, it isn't really something I planned to do!'.....Let your second thought be, what do I have to lose? And most importantly what do I have to gain from this impromptu adventure with a great pal ...who will I meet? What might I learn? Will the loads of laughter cure my work stress? The answer is, gooooooo! Just do it!
Let Go Let Flo :)
Have a FUN Friday and fabulous weekend! Get out there and see if you can incorporate the 4 F's into your weekend!
Stay tuned:
* A Mother's day tribute
* More clean "F" words
I'm sure we have all had a long week.... I say that since most of us probably worked 40+ hours, squeezed in workouts, had family and friend obligations, and the usual household chores. By Friday night we are all ready for a little bit of FUN!
Fun may seem like an unusual "F" word to round out the group since all the other "F" words have somewhat of a serious side. Fun has no serious side. It is foot loose, fancy-free, and ready to make you laugh until your stomach hurts. In a life full of work work work, it is the play component that balances it all out. It is truly one of the most important parts of life.
**Side note: You may have noticed that Fun is in bold type.....I just feel like that is the kind of word that deserves bold type :)
I understand that life is busy and full of obligations and it may be hard to get away for something that is not a responsibility...but hey that's even more of a reason to do it! Yes, it is also important to get 7-8 hours of sleep, and I am a firm believer in this (mainly bc I am cranky and sucky at life if I do not), but you have got to live a little!!
We only live once! This is a cliche phrase used often, but it's such a good one...and so simple. No dictionary needed. Here is what I like to follow that phrase.
We Only Live Once, so.......
- be the best you
- laugh more than you cry
- enjoy a sunrise biking with a friend
- enjoy a sunset with a loved one and a skinny girl margarita ;)
- dance
- stay out late
- sleep enough to fuel your active life
- play with your child....or just one in general
- go to that concert that cost a lil too much but it's your favorite band
- Go on vacation!! (even if it is too far, to expensive, or scary bc you never take off from work)
- Eat to fuel your body
- Have a girl's night
- Tell your special someone you love them...if you do:)
So obviously there are a bizillion gillion other fun things to do! The point of this list is, it is a list of balance. Yes, stay up too late with the girls and have a margarita and some queso....but also wake up early and do something active and fuel that activity with something nutritional another Saturday! Work hard and save your pretty pennies by not splurging on a Louis Vuitton bag, and then you will have no financial stress about that fabulous vacation you've been wanting to take. Memories seem to last longer than any bag I've owned.....:)
*** no louis vuitton bags were harmed in the writting of this blog. I firmly believe in purchasing whatever tickles your fancy, I am just using it as an example :)
The good news is, we can do it all folks! Don't put off fun until tomorrow. If you are a planner and a friend asks you spontaneously to come to happy hour, but you feel like 'ugh well, umm, it isn't really something I planned to do!'.....Let your second thought be, what do I have to lose? And most importantly what do I have to gain from this impromptu adventure with a great pal ...who will I meet? What might I learn? Will the loads of laughter cure my work stress? The answer is, gooooooo! Just do it!
Let Go Let Flo :)
Have a FUN Friday and fabulous weekend! Get out there and see if you can incorporate the 4 F's into your weekend!
Stay tuned:
* A Mother's day tribute
* More clean "F" words
Wednesday, May 4, 2011
3. Get in my Belly
The 3rd F in the balanced life is: FOOD.
Many of us hear that and think, Heck yea. I'll grub down on some food! Pizza? Ice cream? Hot dogs at the ballpark? All this is well and good, but what I mean by food is: Fuel for your body
BOOOOORRRIIINNG! Blah blah blah, you have heard that before! Many times eating 'clean' or healthy isn't considered to be as fun as eating junk, but we forget that we 'Eat to live, not live to eat'.
What does eat to live mean? It means that we choose things that are nutrient dense so that our bodies can function to the best of their abilities; allowing us to be the best we can be. How many times have you devoured a bag of potato chips, half gallon of ice cream, candy, and the like because you were emotional? Whether it's because we are happy and celebrating, or sad and depressed we use food in these situations, and we use our emotions as an excuse to reach for crap. How often have you not had enough sleep, and when you are tired you reach for treats and carbo load? And finally how many times do you set out on a diet, and do so well early in the day and only consume 300 calories and endless cups of joe, that by dinner you are ravenous and binge on anything and everything? All of this leads us down a path to feeling like dog doo doo.
Some say eating responsible is too hard. It's too much to think about. Here are some easy guidelines to nourishing your body with what it needs and deserves.
1. MODERATION
2. EAT CLOSE TO THE SOURCE
3. VEGETABLES & LEAN PROTEIN
4. WATER
1. There is nothing, I will repeat, nothing wrong with pizza, Mexican food, or wine. I love all of these things more than I care to admit....My nickname may or may not be 'pizza monster'. It is all about moderation. I typically try eat clean 80% of the week. This allows for about 2 cheat meals and some drinks along the way. The truth is if you are trying to change your body composition at all, nutrition is the biggest component. Many times I have thought, if I just workout hard I can eat whatever I want. I will tell you though, I have always had pretty muscular legs, but now in my mid 20's I notice a bit of cellulite on my thighs that I DO NOT LIKE! If I eat clean for two weeks the cellulite goes away. I don't want to say it disappears completely but it is definitely camouflaged like a lil chameleon in the jungle. 2 WEEKS people. That goes to show the power of a clean diet.
2. Eating close to the source, is exactly what it sounds like. Go one week without eating anything packaged. At first you may think man this is tough, but you will soon discover that following this rule alone will lead you down a path of clean eating. What can you eat? fruits, vegetables, nuts, berries, organic meat and eggs, oatmeal, etc. It's all good stuff! Try it....I dare you :)
3. Vegetables and lean protein- why is this important. Veggies fill you up, and give you a lot of bang for your buck. they are low in calories, high in fiber, and keep you feeling full longer. They are full of vitamins and minerals essential to our bodies function and well being. Won't you have a carrot stick today? - ok ok, put a lil hummus on it, and bon appetite! Lean protein is important due to the first F. When you are working out and building muscle it is essential that you consume lean protein so that your muscle can repair and build back a stronger muscle. You have heard it before, 1 pound of muscle takes up less room than 1 pound of fat.
Many of us hear that and think, Heck yea. I'll grub down on some food! Pizza? Ice cream? Hot dogs at the ballpark? All this is well and good, but what I mean by food is: Fuel for your body
BOOOOORRRIIINNG! Blah blah blah, you have heard that before! Many times eating 'clean' or healthy isn't considered to be as fun as eating junk, but we forget that we 'Eat to live, not live to eat'.
What does eat to live mean? It means that we choose things that are nutrient dense so that our bodies can function to the best of their abilities; allowing us to be the best we can be. How many times have you devoured a bag of potato chips, half gallon of ice cream, candy, and the like because you were emotional? Whether it's because we are happy and celebrating, or sad and depressed we use food in these situations, and we use our emotions as an excuse to reach for crap. How often have you not had enough sleep, and when you are tired you reach for treats and carbo load? And finally how many times do you set out on a diet, and do so well early in the day and only consume 300 calories and endless cups of joe, that by dinner you are ravenous and binge on anything and everything? All of this leads us down a path to feeling like dog doo doo.
Some say eating responsible is too hard. It's too much to think about. Here are some easy guidelines to nourishing your body with what it needs and deserves.
1. MODERATION
2. EAT CLOSE TO THE SOURCE
3. VEGETABLES & LEAN PROTEIN
4. WATER
1. There is nothing, I will repeat, nothing wrong with pizza, Mexican food, or wine. I love all of these things more than I care to admit....My nickname may or may not be 'pizza monster'. It is all about moderation. I typically try eat clean 80% of the week. This allows for about 2 cheat meals and some drinks along the way. The truth is if you are trying to change your body composition at all, nutrition is the biggest component. Many times I have thought, if I just workout hard I can eat whatever I want. I will tell you though, I have always had pretty muscular legs, but now in my mid 20's I notice a bit of cellulite on my thighs that I DO NOT LIKE! If I eat clean for two weeks the cellulite goes away. I don't want to say it disappears completely but it is definitely camouflaged like a lil chameleon in the jungle. 2 WEEKS people. That goes to show the power of a clean diet.
2. Eating close to the source, is exactly what it sounds like. Go one week without eating anything packaged. At first you may think man this is tough, but you will soon discover that following this rule alone will lead you down a path of clean eating. What can you eat? fruits, vegetables, nuts, berries, organic meat and eggs, oatmeal, etc. It's all good stuff! Try it....I dare you :)
3. Vegetables and lean protein- why is this important. Veggies fill you up, and give you a lot of bang for your buck. they are low in calories, high in fiber, and keep you feeling full longer. They are full of vitamins and minerals essential to our bodies function and well being. Won't you have a carrot stick today? - ok ok, put a lil hummus on it, and bon appetite! Lean protein is important due to the first F. When you are working out and building muscle it is essential that you consume lean protein so that your muscle can repair and build back a stronger muscle. You have heard it before, 1 pound of muscle takes up less room than 1 pound of fat.
4. Finally, quality H2O baby! The human body is made up of about 75% water. I don't feel like I need to belabor this point....drink up folks!
Fuel your bodies for optimal performance!!
Sunday, May 1, 2011
2. Fitness
I hope ya'll are having a great weekend, and enjoying a relaxing Sunday evening....aaaahhhhhh :)
The second component to a balanced life is physical activity. Physical activity does not mean you have to be an athlete, run a marathon, or do any kind of organized activity. What is important is that your body is in motion for 30-45 minutes 5 days a week. The reason physical activity is so crucial is that it keeps us healthy both physically and mentally. Our heart wants and needs to be challenged, it wants to pump blood through our bodies. Our lungs want to expand and contract and feed our bodies and cells with fresh oxygen. Exercise will not only increase your life span and prevent dieases, it will improve your quality of life. I think that it is the quality of life that we desire the most! Should you still be able to bend down and tie your shoes at 60? YES YES YES! Should you be able to walk up a flight of stairs at any age and not be winded? YES YES YES! About 2/3 of the American population is overweight or obese. Let's think about that for a moment. Think about three of your friends....Ok got it. Brea, Amber and Amy. If we are going by this statistics 2 of them are overweight. Which means they are unhealthy and at a great risk of having the number one killer of women- Heart Disease. That means that 2 of these beautiful wonderful friends of yours could die of one of many preventable diseases because 30-45 min of activity were too much to fit into their busy schedule. I wonder if during that busy schedule they watched tv or surfed facebook? I know I certainly don't want to see any of my beloved friends or family members in an unhealthy situation.Let's think of it this way, unfortunately there are many awful diseases we can't prevent because they are in our DNA, but if there are some that we can why would we not do our best to irradicate them?!
The point is physical activity is non-negotiable. Our bodies are meant to move and to do great things. We are born to our body, it is the one and only we have, we must treat it right!
Not only will excercise help ward off disease, but it is essential to a healthy well-oiled mind. If you poll 10 avid exercises I gaurantee that 10 out of 10 say, 'it's my stress relief.' 'My sanity.' 'I feel off if I go too long without it.' I have been physically active since I asked my father to teach me to dribble a basketball between my legs and behind my back at age 6, and if I go longer than 2 days without a sweat session I am NOT the best I can be. I may be cranky and easy to agitate, feel uncomfortable in my skin, or feel stress and anxiety. All of these feelings can be prevented due to the endorphins and quality time we get with ourself when we exercise.
I encourage anyone reading to make fitness a part and a priority in your life. Many of those that don't already incorporate exercise are living their life not knowing how good it can be. Someone who is not exercising and is hauling around extra weight on their body doesn't know that daily activities can be easy and how much of a better mother, father, friend, wife or husband they can be when there body is treated with love and respect.
What is better than a sweat session??? Give up?
A sweat session with a buddy! Exercise is fun when you have someone to meet you at the gym, trail, or exercise class. Not only that, but it holds you accountable if you know someone is waiting for you. I met Amy for a bootcamp in the park yesterday morning, and the other Amy for a run and swim today....(It is triathlon season)....And not only did we all feel great after moving our bodies, but we had a chance to catch up, motivate eachother, and laugh. The first F we discussed was friends and the second F we mentioned is fitness, so put it together and what do you get??? Friends for a healthy life time.
Tomorrow is Monday....Commit to at least 5 sessions of 30+ minutes of body time this week! You deserve it :)
The second component to a balanced life is physical activity. Physical activity does not mean you have to be an athlete, run a marathon, or do any kind of organized activity. What is important is that your body is in motion for 30-45 minutes 5 days a week. The reason physical activity is so crucial is that it keeps us healthy both physically and mentally. Our heart wants and needs to be challenged, it wants to pump blood through our bodies. Our lungs want to expand and contract and feed our bodies and cells with fresh oxygen. Exercise will not only increase your life span and prevent dieases, it will improve your quality of life. I think that it is the quality of life that we desire the most! Should you still be able to bend down and tie your shoes at 60? YES YES YES! Should you be able to walk up a flight of stairs at any age and not be winded? YES YES YES! About 2/3 of the American population is overweight or obese. Let's think about that for a moment. Think about three of your friends....Ok got it. Brea, Amber and Amy. If we are going by this statistics 2 of them are overweight. Which means they are unhealthy and at a great risk of having the number one killer of women- Heart Disease. That means that 2 of these beautiful wonderful friends of yours could die of one of many preventable diseases because 30-45 min of activity were too much to fit into their busy schedule. I wonder if during that busy schedule they watched tv or surfed facebook? I know I certainly don't want to see any of my beloved friends or family members in an unhealthy situation.Let's think of it this way, unfortunately there are many awful diseases we can't prevent because they are in our DNA, but if there are some that we can why would we not do our best to irradicate them?!
The point is physical activity is non-negotiable. Our bodies are meant to move and to do great things. We are born to our body, it is the one and only we have, we must treat it right!
Not only will excercise help ward off disease, but it is essential to a healthy well-oiled mind. If you poll 10 avid exercises I gaurantee that 10 out of 10 say, 'it's my stress relief.' 'My sanity.' 'I feel off if I go too long without it.' I have been physically active since I asked my father to teach me to dribble a basketball between my legs and behind my back at age 6, and if I go longer than 2 days without a sweat session I am NOT the best I can be. I may be cranky and easy to agitate, feel uncomfortable in my skin, or feel stress and anxiety. All of these feelings can be prevented due to the endorphins and quality time we get with ourself when we exercise.
I encourage anyone reading to make fitness a part and a priority in your life. Many of those that don't already incorporate exercise are living their life not knowing how good it can be. Someone who is not exercising and is hauling around extra weight on their body doesn't know that daily activities can be easy and how much of a better mother, father, friend, wife or husband they can be when there body is treated with love and respect.
What is better than a sweat session??? Give up?
A sweat session with a buddy! Exercise is fun when you have someone to meet you at the gym, trail, or exercise class. Not only that, but it holds you accountable if you know someone is waiting for you. I met Amy for a bootcamp in the park yesterday morning, and the other Amy for a run and swim today....(It is triathlon season)....And not only did we all feel great after moving our bodies, but we had a chance to catch up, motivate eachother, and laugh. The first F we discussed was friends and the second F we mentioned is fitness, so put it together and what do you get??? Friends for a healthy life time.
Tomorrow is Monday....Commit to at least 5 sessions of 30+ minutes of body time this week! You deserve it :)
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