A few months back, I signed up for a charity race. My company was sponsoring the event. I had to work the vendor table before the race. Naturally, I decided to run the race as well. The problem was that I signed up for the 10K without a training plan! Not the best strategy I assure you. Even so, I began working toward running 6 miles. At first, I ran on the treadmill for 10- 15 minutes. After doing so for a week, I bumped up the time. I ran for 20 minutes, 25 minutes, and so forth. I worked up to 45 minutes comfortably on the treadmill after a few weeks.
Peace: In this day and age, it is so difficult to find a mindful calmness. We have distractions, loud music, annoying people, and electronics that keep us busy. Finding peace and quiet almost means locking yourself in an empty room with nothing to do. Or, does it? The secret to outward peace is inward peace. Our minds create peace or chaos depending on what we feed it. If we feed busy distractions and fill our lives with commotion, our body will feel the business. If we fill our minds with peace, quiet, kindness, and compassion, we will feel such. Give yourself some quiet time and your body and mind will thank you.
“Your attitude is like a box of crayons that color your world. Constantly color your picture gray, and your picture will always be bleak. Try adding some bright colors to the picture by including humor, and your picture begins to lighten up.”- Allen Klein
“People in this world shun people for being great, for being a bright color, for standing out. But the time is now, to be OK with being the greatest you”.-Kanye West
“If something is important enough, even if the odds are against you, you should still do it.”-Elon Musk
“Success seems to be connected with action. Successful people keep moving. They make mistakes, but they don’t quit.” —Conrad Hilton
“Something very beautiful happens to people when their world has fallen apart: a humility, a nobility, a higher intelligence emerges at just the point when our knees hit the floor.”—Marianne Williamson
I have been having a tough time lately. Whatever I do, it seems things have not been working out. To add to this, I had a few challenges all at once in a single week. I’m ok with one or two challenges at a time, But three to four? Give me a break! I felt like I couldn’t catch a break! I felt stuck. I was anxious and overwhelmed.
“When your values are clear to you, making decisions becomes easier.”— Roy Disney
The other day, I spoke with my grandfather on the phone. We had a wonderful conversation and it was the highlight of my day. If you don’t already do, I encourage you to do the same. Our grandparents are full of wisdom and knowledge from life experiences and will only be around a little longer. It’s a shame to think that some people do not appreciate their grandparents. We got on the topic of attitudes and values. My grandpa shared one of his lessons with me on how he has continued to stay positive and energetic despite his age. He named 5 “V”alues that allow us to become our best selves. Below is a summary of our discussion:
–Vigor: intensity of action or effect : force
–Vitality: lively and animated character/ the power of enduring
–Vertical: perpendicular to the plane of the horizon or to a primary axis : upright
Dear Ice Cream,
I honestly love you. You taste so good and relax me after a long day. What’s not to like? You come in so many forms and flavors: slow churned chocolate, low fat cookies and cream, creamy vanilla, chunky rocky road. You’re always there for me in the freezer. I don’t need to explain myself. You always understand when we spend time together.
But, I realize you are not good for me. You are high in calories from sugar and fat. You really don’t do too much for me nutritionally. I gain weight and regret after eating you too much. From now on, I have decided to spend less time with you. For me to feel and look better, we need to separate. It’s yu really, not me. Please don’t be upset. See you around!
Sincerely, Letting you go
As Valentine’s Day 2018 approaches, I have been reflecting on my previous Valentine’s Day. Considering I haven’t had a real Valentine around this time, this isn’t really my favorite holiday. It always reminds me of the rejections and relationships that didn’t really pan out.
Last year was worse. At the time, I was jobless and living at home. I was job searching without much luck in finding the right position. I had taken a part time position at a bar and grill to stay busy. My first workday was supposed to be Valentine’s Day. To make matters worse, I got sick on my first day of work (eww). I had to call in sick two days in a row! Talk about making a terrible first impression! Sufficed to say, I would happily forget that Valentine’s Day.
Fast forward to this year, my life is looking ALOT better. I am working in a job where I am celebrated and respected by my peers and customers. I have made progress in my hobbies and life goals. I am beginning to create my happiness and separate myself from negativity. I FINALLY moved out of my parents house. And, I won an award at work recently. LIFE IS GOOD.
Why do I share this? Does it sound like a sob story to you? I am sharing because IT GETS BETTER. You may feel like your life is in shambles right now. You may feel down on your luck. You may want to quit. But, life has an interesting way of CHANGING YOUR CIRCUMSTANCES. It is key to believe that life offers infinite blessings and opportunities. You have to believe that things will get better and take steps to MAKE IT HAPPEN.
Share your “Comeback” stories below. I would love to hear about them! As Always, Eat, Move, and Improve!
“I have learned that as long as I hold fast to my beliefs and values – and follow my own moral compass – then the only expectations I need to live up to are my own.” -Michelle Obama
Values and words are unusual things. They are constant, but ever changing. Values are those foundations we have built within us. They drive our beliefs and behaviors. However, they can be shaped, formed, changed, and even ignored. Words and language are very similar. Words are constant, but can change when combined with other words. The words we choose can drive our beliefs and behaviors. They also can be shaped, formed, changed, or ignored.
Why do they call you the “other white meat?” I mean, I understand how chicken is the main white meat. It’s the most popular after all. But, you’re not the only “White meat” out there. Turkey and fish can be white after all. Why the prejudice towards you?
Pork, it’s not fair. You don’t deserve that kind of name. You’re not an outsider. It’s almost racy. After all, you can be a great option for most people. Like chicken, you are high in protein and are versatile meat. You can come baked, roasted, barbecued, and even grilled. You can be flavored with spices, dressings, and sauces. Take it from me. You’re great the way you are. Never change. Be loud and proud that you’re a great option!
Sincerely, you need a better nickname
I struggle with finding peace a lot! Throughout my childhood, I developed a sense of low self esteem and mild anxiety. These feelings of inadequacy and worry put me in defensive mode most of the time. It hurt my confidence and trust in people. The good news is that I am aware of these gaps now. I strive each day to find peaceful moments in my day and work to build back up my confidence and trust in people. I have learned so much about mindset, feelings, and peace lately. Truthfully, peace is a choice that we can make TODAY. Peace allows our minds to be at ease even in the hardest circumstances. It allows us to treat people better and have a positive outlook. Here are some ways to develop a more peaceful way of life:
Good evening everyone! I wold like to thank you all for your support and comments this year. 2017 has been a big year for me as I started taking this more seriously. I would like to personally like to thank each and every one of you readers. I do it for you! I want to wish you all a very Happy Holiday season. I will be taking a break to brainstorm more ideas and enjoy time with my friends and family. See you in 2018! As Always, Eat, Move, and Improve!
“Core strength is key to everything. it’s not the way I look, but about stabilizing my body so I can perform better on stage” -Paul Stanley
“But if I keep my core and back strong, the scoliosis does not bother me” -Usain Bolt
“What lies behind you and what lies in front of you, pales in comparison to what lies inside of you.’ -Ralph Waldo Emerson
Everyone is different. We have unique nutritional needs and wants. Some people function well on low carb, low fat diets. Others function well on low fiber vegetarian diets. Some people have extreme allergies and need to avoid certain foods altogether. Some people need to lose weight while others need to gain weight. You get the picture.
But, we all want the same thing. We all want that strong and sexy core. We want that “perfect” body with hard muscles and curves. We want those formed, rock hard abdominals and obliques. To get there, each person needs to follow certain “common core” practices to stay healthy, well, and improve their bodies. First, Each and every one of us needs to feed our bodies with certain, necessary nutrients:
-low fat protein for strength and healing
-whole grain carbohydrates for long lasting energy
-fruits and vegetables for vitamins and minerals
-Dairy for healthy bones
-healthy fats for maintenance
-water or low calorie fluids to stay hydrated
Consider these principles as well when choosing your foods:
-No one food is good or bad. We create our personal beliefs about foods and humanize them from our experiences and thoughts around them.
-Moderation is key. Small & irregular desserts & snacks are OK.
-Choose to eat high quality foods to satisfy hunger and nutritional needs. Do your best to avoid eating out of boredom or emotions.
-High quality foods and calories will almost always create better health than low quality foods and calories.
-Preparing foods at home will be more healthy than eating out most of the time.
-Consistent portion sizes are key. Appropriate portion sizes of foods will help you get to a healthy weight and keep your body working well.
-Exercise will make your body strong and get you to a healthy weight over time.
Of course, this is a short list of core principles toward a balanced, healthy meal plan. Consult a dietitian and personal trainer to find realistic food practices for you. As Always, Eat, Move, and Improve!
“Don’t wait until they tell you that you are ready. Get in there. I waited a long time out in the world before I gave myself permission to fail.” -Peter Dinklage
“It’s a terrible thing, I think, in life to wait until you’re ready. I have this feeling now that actually no one is ever ready to do anything. There is almost no such thing as ready. There is only now. And you may as well do it now. Generally speaking, now is as good a time as any.”― Hugh Laurie
“If we wait until we are ready, we will be waiting for the rest of our lives” -Hugh Laurie
Ever say this to yourself, “I’ll do it when I am ready?” You’re not alone. Millions of people say this to themselves each and every day. While waiting to be “ready” is the safe play, it does not bring progress. It keeps us in our comfort zones. When we decide we aren’t “ready”, we do not take action. Nothing changes.
Changing your life is scary. It takes courage. It’s risky and puts you in the spotlight for people to judge. But, the only way to make changes is to ACT. No one is ever ready for big decisions. However, the hard decisions are essential to make a difference in your life. When you begin making a change, you may not be ready. But, you can assess, adapt, and adjust your efforts. Just stay committed to the process. You will notice that you were ready all along. As Always, Eat, Move, and Improve!
“We can either watch life from the sidelines, or actively participate… Either we let self-doubt and feelings of inadequacy prevent us from realizing our potential, or embrace the fact that when we turn our attention away from ourselves, our potential is limitless”. -Christopher Reeves
“Let me tell you something kid, everybody gets one chance to do something great. Most people hardly ever take the chance, either because they’re too scared or because they’re unable to recognize it when it spits on their shoes. This is your big chance, and you should never let it go by…” -Babe Ruth, Sandlot
“Just play, have fun. Enjoy the game!” -Michael Jordan
Culture today has made it so easy to let life pass us by. We have so many avenues to waste our time and never have to leave our house. We have TVs, video games, streaming services, and the internet to name a few. We can spend hours being passive and watching other people live their lives through these means. With food delivery services and workout videos, we don’t even have to leave our homes to survive!
But, life can get pretty boring and lonely in this regard. We are meant to be social and participatory. Our lives don’t work unless we do as well. Many people don’t want to try unless they are positive they will win or become successful. But, the struggle and losses are part of the process. Even the best athletes and CEOs have had their share of losses on their way to the top. They got in there, made efforts to get better, lost and stumbled along the way, and finally made it to the top. Bottom line, in order to gain progress and reach your goals, you need to get out there and try! As Always, Eat, Move, and Improve!
“Get the mind right, the body will follow, you lose some battles in life, but if you always put your heart and passion forward first as your main objective, you will win the war, that’s what gives you the strength to get off the ground… and do it again.” – Greg Plitt
“Baseball is ninety percent mental. The other half is physical”. -Yogi Berra
“A positive attitude causes a chain reaction of positive thoughts, events and outcomes. It is a catalyst and it sparks extraordinary results.” -Wade Boggs
Life is hard. That’s not news. It’s dirty with problems, challenges, issues, and pressures. Many things fight for our attention- TV, jobs, family, friends, marketing to name a few. We are bombarded with information- some true and some lies. Either way, our minds are full of information and become overwhelmed.
It is difficult to make changes even without this fact. But, these distractions make it near impossible to make positive changes. It’s key to Get Your Mind Right. It’s important to program your mind in a positive way. We have the power to focus on certain information and facts. We can allow or disallow them to effect our beliefs and perspectives in life. How you ask? Try these habits to improve your mindset:
-read motivational quotes
-listen to positive music
-read positive books
-speak positive affirmations
-take up mindfulness or meditation
-make positive relationships
-write positive notes or journal entries
-perform exercise you enjoy
In conclusion, it is critical to design your mind to see the positive in your situation. Find the strategies that help you stay focused and motivated! As Always, Eat, Move, and Improve!
Hi all! Firstly, I would like to thank you all for faithfully following my posts. It has been a pleasure sharing my thoughts on this medium. I am excited that I have collaborated with a designer to create a new logo! I am revealing it here exclusively to my readers first. Slowly but surely, I will add this logo to my social media and personal branding. Thank you for your support!
“It’s a great advantage not to drink among hard drinking people.” -F. Scott Fitzgerald, The Great Gatsby
“No blame: the most liberating and empowering day of my life was the day I freed myself from my own self-destructive nonsense” -Steve Maraboli
“All the adversity I’ve had in my life, all my troubles and obstacles, have strengthened me… You may not realize it when it happens, but a kick in the teeth may be the best thing in the world for you.” -Walt Disney
I am not sure what your goals are. If you’re reading this, I hope you are making attempts to change your lifestyle and ultimately your health status. If you are looking to lose some weight, this chapter is for you. Also, if you have a few drinks every so often, this chapter is especially for you.
Our society celebrates by drinking excessively OFTEN. There is something going on all the time. The temptation is there to drink to excess constantly. There are so many drinks to choose from: beer, wine, mixed drinks, shots. They will satisfy you no matter your taste in adult beverage choices.
However, drinking adult beverages does NOT help with weight loss. Most drinks are high in carbs or sugar. They are high in calories and not much else. Our bodies absorb and breakdown alcohol first. So, when we eat with alcohol, our bodies do not absorb the vital nutrients our bodies need. Instead, it absorbs the high calories of the drinks!
Do yourself a favor. If you are looking to lose weight, drop the drinks. Choose low calorie alternatives instead:
If you cut out a few drinks a week, you will be astounded of the results you see in a few weeks. As Always, Eat, Move, Improve!
“Trust yourself…dig deep down and ask yourself who you want to be? Not what, but who?” -Arnold Schwarzzeneggar
“Dig deep and believe in yourself and have the self-confidence you need to forge ahead.” -Katie Ciouric
“The rewards of the wild and the rewards of the survivor go to those who can dig deep, and, ultimately, to the guy who can stay alive.” -Bear Grylls
We live in a society that puts such emphasis on superficial things and external motivations. We like items and people for how they look. We only do things for a promised external reward. Days seem like a rat race to get more and more.
This approach can work in the short term. We focus on the outside motivators and get rewarded through our work and in relationships. We find the most attractive partner and the beginning is bliss. However, these outside rewards have an expiration date. They do not have lasting effects and aren’t sustainable in the long term. Beauty fades and toys break. That’s how it works.
I encourage you to look inside. Look for your internal motivators. Search oyur heart, mind, and soul for those factors that push oyu when you have nothing. When you don’t feel like gong, when you don;t have energy, when you hit an obstacle. Find what motivates you to make your way towards your goals without any outside force pushing you. Once you find that, you will win! As Always, Eat, Move, and Improve!
Hi friends! I am looking to nail down a more professional logo for my blog. I am using a platform called DesignCrowd to collect logo designs from visual design professionals. I was surprised of how many submissions I collected in a few days! Can you help me decide by taking this poll? I appreciate your feedback!
“I don’t think human beings learn anything without desperation. Desperation is a necessary ingredient to learning anything or creating anything. Period. If you ain’t desperate at some point, you ain’t interesting.” – Jim Carrey
“There’s a dark side to each and every human soul. We wish we were Obi-Wan Kenobi, and for the most part we are, but there’s a little Darth Vader in all of us. Thing is, this ain’t no either or proposition. We’re talking about dialectics, the good and the bad merging into us. You can run but you can’t hide. My experience? Face the darkness, stare it down. Own it. As brother Nietzsche said, being human is a complicated gig. Give that old dark night of the soul a hug! Howl the eternal yes!” -Stuart Stevens
“Instead of resisting any emotion, the best way to dispel it is to enter it fully, embrace it and see through your resistance.”- Deepak Chopra
“Thank you for life, and all the little ups and downs that make it worth living.” -Travis Barker
We all have bad days. Sometimes, we just can’t win. They seem to come out of nowhere and linger for awhile. And for no obvious reason at all. I have had a few days recently where they started rough and didn’t really improve. For some reason, I slept restlessy through several nightmares. I woke up tired and anxious. I felt unmotivated and was not very productive on those days. I felt guilty for doing only the minimum on those days. It’s probably the worst I have ever felt.
I am sharing this because it’s important to know- emotions have power. They can either control you or you control them. Our inward reality creates how we view the outside world. Many people allow negative events and experience shape their emotions. They allow the world to make them angry and uninspired. They have a negative view of the world because it’s not fair in their eyes. Oppositely, people who create a positive viewpoint of the world around them tend to be more happy, healthy, and productive. They see all of the wonders and miracles this world has to offer and choose to focus on those.
It is imperative to learn how to control your emotions. The first step would be to identify how you feel and react to certain events in your life. Do you react in a negative or positive way? What thoughts do you think? How do you feel physically during those periods? Next, acknowledge that all emotions are temporary. The are fleeting reactions to present moments or events. Once we acknowledge these triggers and reactions, it is important to identify the ones you would like to change. Once you become aware of negative emotions, decide to do all you can to transfer that energy into something productive. Use those raw emotions as constructive instead of destructive Here are some tactics to let go of negative emotions and harness positive ones:
-Allow yourself to fully feel the emotion in a safe setting. Cry your eyes out, yell your voice hoarse, punch until your knuckles bleed
-Share your emotions and feelings with a trusted loved one
-Go work out
–Take up meditation or deep breathing
-Sing in private or public
-Punching an object- a pillow, punching bag, or mattress
-Yell to your hearts content!
It is critical to identify how we react emotionally to life events and change our negative reactions. Anger, jealousy, anxiety, hate, and others are toxic to the body and soul. These emotions can be changed to happiness, joy, peace, or gratitude. It just takes the right mindset. Above all, Eat, Move, and Improve!
“Learn how to cook- Try new recipes. Learn from your mistakes. Be fearless. And, above all, have fun!” -Julia Childs
It’s a common misconception. When people hear of diet, they think “I am going to be so deprived.” Or, “eating healthy is boring.” Bet yet, “this is going to suck!” I have noticed how many people decide not to take action because of their preconceived notions. They look at a decision or commitment they want to make. If they even suspect any negative connotation to a decision, they run the opposite way or rationalize why its not worth it.
However, the truth is that there are pros and cons to every decision out there. For example, unexplainable taste and joy of eating french fries and cheeseburgers is a pro. But, weight gain, bloating, and drowsiness could be considered cons.
Twas the night before the outing, when all through the course, Not a creature was stirring, not even a mouse.
The golf carts were parked by the clubhouse with care, in hopes that clear weather soon would be there.
The golfers were nestled all snug in their beds, while visions of skins and birdies play in their heads.
And mamma in her ‘kerchief, and I in my cap, had just settled our brains for a long Summer’s nap.
When out on the lawn there arose such a clatter, I sprang from the bed to see what was the matter.
Away to the window I flew like a flash, Tore open the shutters and threw up the sash.
The moon on the breast of the new-fallen dew Gave the lustre of mid-day to objects below.
When, what to my wondering eyes should appear, But a mysterious man came near
With a little old driver, so lively and quick, I knew in a moment it must be my golf partner.
More rapid than eagles his coursers they came, And he whistled, and shouted, and called them by name!” Now Nike! now, Calloway! now, Taylormade and Ping! On, Titelist! On, Slazenger! on, Cleveland and Maxfli!
To the top of the porch! to the top of the wall! Now dash away! Dash away! Dash away all!”
As dry leaves that before the wild hurricane fly, When they meet with an obstacle, mount to the sky.
So up to the fairway- top the coursers they flew, With the sleigh full of Toys, and My golf partner too.
And then, in a twinkling, I heard on the green. The prancing and pawing of each little swing.
As I drew in my head, and was turning around, Down the fairway my partner came with a bound.
He was dressed all in golf attire, from his head to his foot, And his clothes were all tarnished with dirt and soot.
A bundle of Toys he had flung on his back, And he looked like a peddler, just opening his pack.
His eyes-how they twinkled! his dimples how merry! His cheeks were like roses, his nose like a cherry!
His droll little mouth was drawn up like a bow, And the beard of his chin was as white as the snow.
The stump of a pipe he held tight in his teeth, And the smoke it encircled his head like a wreath.
He had a broad face and a little round belly, That shook when he laughed, like a bowlful of jelly!
He was chubby and plump, a right jolly old elf, And I laughed when I saw him, in spite of myself!
A wink of his eye and a twist of his head, Soon gave me to know I had nothing to dread.
He spoke not a word, but went straight to his work, And tees up his drive, then turned with a jerk.
And laying his finger aside of his nose, And giving a nod, up the cart path he rose!
He sprang to his cart, to his team gave a whistle, And away they all flew like the down of a thistle.
But I heard him exclaim, ‘ere he drove out of sight, “Happy outing to all, and to all a good-night!”
Hey readers! Sorry for my prolonged hiatus. I had started a new job a few months ago. I needed some extra time to get up to speed and used to working full time again.
I am happy to announce that I am planning on returning to posting again VERY SOON. You will begin seeing consistent and new posts on my blog in the next few days. Stay tuned!
In the mean time, I had a new idea for a string of posts. You may or may not be aware, but we all have attachments to food. We have feelings, thoughts, and relationships with food. I had an idea to write “letters” addressed to foods as if they are people. Would you like to read them? Comment below!
Wonderful thoughts from Ellie! So often I get tempted and justify my behavior. “Just this once” or “It’s not a big deal”. Strengthen your faith, confidence, and belief that you can overcome temptations and make the best choices!
“When tempted, no one is to say, “God is tempting me” For God cannot be tempted with evil, nor does he tempt anyone, but each one is tempted when by his own evil desire, he is dragged away and enticed.” (James 1:13)
Let’s face it, Satan does NOT want us to succeed. If he sees a Christian or church growing closer to the Lord, he will influence them by throwing roadblocks, half-truths or unholy actions into their midst to disrupt their progress.
In the same way the devil will do anything in his power to steer the health- conscious away from reaching positive goals. He doesn’t want us to honor our earthly temples of the Holy Spirit!
And don’t be fooled, Satan isn’t the ugly red monster with horns and a pitchfork we see in cartoons. Satan is a beautiful, enticing creature – the George Clooney of the angels. He…
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