Building a Better You: Foundation, People, and Nutrition

Building The House Of YOU

How are you building yourself? Really how are you doing it. I know you’re born and I know about your DNA already there, these are contributes to the person we are in the making of us as a human being. BUT now that you’ve grown what is your foundation, what materials are you using to build you and how are you furnishing the inner you. To break it down.

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FOUNDATION – What are you set standards on you as of today? Is it time to re-evaluate, pivot because what you once believed in is no longer serving you or maybe look at the actions you are applying to the foundation of you. REMEMBER we do not have to agree 100 % to that our parents built in us, nor do we need to toss it all out. There is value in what our parents gave us. It could be a level up on their values or a pivot to understand and if it is serving you. Look deep into the person you are and have given actions to thus far.

Your Materials- Who are you surrounding yourself with, the friends, the community, the work environment. Your support is it positive, negative or are people standing by you waiting for a fail/fall instead of a cheer of growth. REMEMBER just because you are related doesn’t mean you have the same outlook on life and just because a friend stands beside does not mean they are actually standing for and in support of you. These are for each one of us to evaluate. No you don’t have dissolve relationships, friendships but sometime we do have to limit our interactions with certain people. (you know who they are just fear their reactions on limited time). What are you reading? what is pod cast(s) are you listening to? Are you social media scrolling hours through the day and focusing as well as interacting with negative posts or conversation that is NOT serving you in anyway. By the way if this is you PLEASE STOP. You are GREATER than this. Are you or have begin a fitness routine that supports you and how dedicated/committed are you in it?

Furnishing The Inner You- Your nutrition, how is it. No you don’t have to eat a tablespoon of food or go on starvation diets. ABSOLUTELY NOT. You should enjoy life and note what foods you are a bit weak at, limit your consumption. Quick share I recall when I once was a pizza lover I learned to order the pizza-eat a 2-3 slices and no I didn’t freeze it. I’d immediately get up and toss it in the garbage. Seems like a waste of money maybe. But I knew freezing wasn’t for me and I could over eat and feel the after effects. Of course yes their are healthier versions but those just don’t appeal to me when I get a specific craving. Find out what approach works for you. I encourage you/ me/us to enjoy holidays and celebrations but again as many time said “Don’t over do and don’t under do” BUT PLEASE DO It. REMEMBER listen to your body it tells us no and yes and just because it is labeled healthy does not mean it is for you. Another share, broccoli, cabbage, brussels sprouts I love, labeled healthy and yet my GI and body will have all types of effects if I consume more than 2 teaspoons, So.. yes. listen. If uncertain PLEASE seek professional help your MD.

Now if you want to join a community whre you can workout, get meditation, eating plans to meet your lifestyle, and begin building, adding on to a GREATER YOU, just click on the link which gives you a discount for now.

Family and Friends Discount + 14 days FREE

Otherwise use the elements and material that is going to support the house you are building of YOU

Dial Up Your Productivity: Achieve More Daily

What? Huh?, Not understanding. I know, I’m asking what is your number today for your ENERGY level and getting SHIT done. Yep It’s Thursday and what are you doing? Are you dialing in at 50, 70, 90 or 100. To be honest it really doesn’t matter. Of course we are all good when we dial in at 100 BUT

The truth is not to “dial in” or “Vibrate” at lower level. I am aware there are days we just can’t help it just try not to make those days frequent. Not matter, nope. What does matter is whatever your dial in or vibrate level is make CERTAIN, 100 PERCENT you are giving the best to that number.

Either you are a winner, champion in your world and yes that’s me over there cheering you on. I am cheering for the champion in you. Now go ahead and dial in at a higher level because I know your energy just jump.

The Importance of Respect in Disagreements

It’s okay to agree and it’s okay to disagree BUT ……

What? huh ?. Yep this is a short one y’all. I know we have all experienced the situation and for many the ending has been unpleasant. Ending marriages, friendships, relationships, good work partnerships, family interruptions.

Now what is it? Well to begin we may see things different from others, we may sometimes approach a situation different (speaking non-violent here). BUT just share with me on this. It is okay when we are all in agreement however; WHY can’t we accept it on disagreements. Help me please.

My statement will remain the same and has been for a few years. Okay don’t pass judgement on me, it’s just me. Just agree to disagree respect one another insight on the situation. For me and again it’s just me- if I disagree we can communicate and see how our views may differ and still respect one another and love one another. Trust me I say this and apply this principle in my family. No need to stomp off angry let’s talk about it (communication is always important). Understand and respect each other. We may or may not have the same DNA but we will not always regardless of the closeness agree 100 per cent on everything. AND yet we should be able to respect each other without terminating relationships, partnerships, friendships, marriages and what ever binding you may share with another. I have seen it and heard of it and I do become numb.

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I want my to heard just as I listen to you. I will understand and respect your views as I want in return to me. No anger, cussing, name calling. People why is it necessary. Trust me a few months later you will realize it was important but not enough to end a any relationship. Have you experienced this? Speak softly and kindly to each other and once again RESPECT each other. That’s it. I have heard enough and hopefully you are able to share this post for understanding and respect to someone dear to you.

Fear of Change? Discover Your Support System

“What Is Your Fear”

Really, what is it? I hear, I listen and I am concerned. I have a few associates of mine some may say colleagues, others friends and a few may say a few are besties; but to me I have several names for them BUT for certain I can turn to them for positive support and advice when I am uncertain. And I must ask to a few and to you “What Is Your Fear”, that is after you read this and know you really do have a fear.

The fear in upleveling yourself. The doubts and excuses you have to make changes in your fitness, personal or professional life. Those doubts and noise of “what if” is that noisy clutter rattling around in the head to compensate for the fear. Or perhaps you are a person that have the changes and actions you need to apply in your head and sometimes that action plan disappear to reappear later and then disappear. This also is another fear tactic.

To assume no one you know experience fear in their daily life depends. If the person or persons you are looking at is living the same daily life without any changes and complain all the time or just walk the same old path everyday well…..

Just saying a few of these people may too be experiencing a FEAR & this fear is a dangerous one. Why? Fear will challenge us in many ways.

  1. Fear will give us thousands (I know that is an exaggeration) reasons why we can’t level up. This is the loud clutter we hear.
  2. Fear makes us sometimes think ( I say us because I am also included) we are alone for we already a few friends and family have raised eyebrows because we are not mimicking their walk through path or one that was instilled in them as “the way you should do things to make it in life”. I say you know that specific friend or friends you can share your goals that are for you with and not judge. I always say we are all unique in our own way some a bit more than others, which is okay. It did take me a long time to accept being a bit more than others. I shied away from my own truth. Not of embarrassment but for being accepted. You are again never alone. Just find your friend, friends or maybe community. We are out there.
  3. Fear – will give us green light to go then red light to stop. That is the action plan. Just keep it in your head. Really? You are GREAT, so you have not just one but many action plans and they can easily get intertwined. That action plan or plans some people are able to work on more than one direct goal and have several plans. Me I can write it all down and then apply action plan one at a time. WRITE it down. Writing it down will assist in focus and prevent the intertwining which sometimes will overwhelm you and here comes the just “stop:. But don’t STOP.
  4. Fear- will stop the first step. I say shake your head get rid of the noise. Meditation, breathing techniques (by the way I was introduced to a yoga that focus on breathing, relaxation getting connected to our selves – “Pranayama”). There are other styles of YOGA as well to assist in erasing/deleting the noise. Peaceful sitting in nature (a favorite of mine, just to connect with my mindset and nature). Sound bath/ sound meditation, (BODi has great sound meditations. click on the link, join and check out the sound meditations; yes Bodi has more than workouts and nutrition. Bodi family and friend small walks, Feng Shui.

These are only suggestions to assist you in overcoming the fear that maybe has a grip on you preventing YOUR NEXT LEVEL Of GREATNESS. And Yes the share is because I too have experience that fear and many of it’s masked approaches. You make the decision, you apply the actions and I am waiting on your worldly share of the NEXT Level of your GREATNESS

Transforming Struggles into Strength

Of course we do sometimes have to go through the struggles of growth to get stronger. Today I am with a greater focus on workouts however it also applies to mindset.

Workouts- ONLY if you follow the process and listen to your body. Your body will tell you as I always emphasize in my workout share when to increase the weight lift and sometimes when to decrease. Proper body form is always a must in workouts, no strain and PLEASE stop and evaluate any pain. A switch yes, I am focusing on lift but also in stretching, walking or running- ANY discomfort of pain stop and evaluate it. The body is sending a message.

Workouts- How do you know when to increase well when the lift begins to become comfortable and light. By light it is when the weight lift is a motion and instead of 10 to 12 reps you feel you can double the reps. Forsake if you only have one weight a present then increase the reps don’t just do 10 or 12 and when you can purchase a heavier weight. Brief share I remember when 2, 3 and 5 lbs. dumbbells were a challenge and I ALMOST stopped a program because the trainer and the others in the streaming workouts were lifting 15, 20 and 25. I felt challenged and you know that don’t thing happened. I started comparing until one day the trainer, (I’d like to think through telepathy (lol) read my mind) and said don’t be discouraged by the weights we are using, do your best and your strength will improve- just follow the process. Those words helped me and I will say my weight lift fluctuates and I am in the high lift range. Owning up to my struggles to much improved strength.

Mindset- What we once believed was a river, road, highway we would not cross and kept peeking at thinking, “I wish I could”, yet we were told not for you or that’s not your focus of life or you are being weird/ odd. ( I have to stop because I have made that statement to someone and I sincerely apologize. Friend I support you, will ALWAYS have your back, love your affirmations and no you are not weird or odd you are you and I love that about you). Okay back to mindset you have grown because you struggled with boundaries others set for you. You, Me, We know everyone we surround ourselves with DO NOT ALWAYS know us completely, The tough part they will attempt to change us. WTF we accept them. BUT with the right community and even that one person that support you, your mindset begin to shift. That shift elevates you to new and the next level of your greatness. That is a struggle to strength. You now recognize and will continue to grow and you are crossing rivers, roads, highways you and so many others thought would never happen.

Struggles to Strength

Empower Your Mindset: Strategies for a Positive Day

Having a Great Day sometimes takes a bit of extra strength. That strength can be in mindset just as it can be in workouts. Today I experience an early dogmatic, super negative conjures of lies. It was mind blowing as I was preparing my AM for chores and workout. WHY? What? and then I felt my energy being drained. My movement slowed although I was getting things done it was slower. I did that NO thing.

The No thing is allowing someone to drain your energy on bullshit. Yep I was being dragged. A few moments, deep breathing, no negative words (as I really wanted to).

Remember you are stronger and God has you so get a grip and pivot to your sun because you are allowing the dark clouds of negativity over power your sun, your positive rays. I did all of this and to share – I feel good. Was it easy?, I say not BUT….

When we dig further into ourselves as anyone attempts to steal our strength and energy especially when it is vibrant and positive it is sometimes easier said than done. However we, me you, us can do it.

On to my workouts, my day with a smile. I will inject a phrase a friend uses “i refuse”.

Today and tomorrow plus all the days to come, be the sunshine even if it is not visible, be the carrier and just refuse the sayings, actions and all that is not aligned with your greatness.

Workout done 25 Minutes Speed Train

Customize Your Fitness: Tips for Success

Only You Can Decide

I’m ALWAYS boosting the need to have a fitness journey, but healthy. I was recently asked what is best? Best of workouts and nutrition. I went blank, like a black screen be it TV or computer screen, I went blank and it was a few minutes before I was able to respond. I didn’t have just one answer I had several so the answers I’m sharing will be in a list because there isn’t just one. I’m also sharing my experiences as well.

  1. Gym or streaming for workouts. I enjoy them both however I have fallen in love with streaming and yes I love BODi @Bodi. My choice my time fluctuates. I need to be able to workout without always driving because in many instances I learned I could have completed an entire workout by the time I make it to the gym. I know that depends on the program because some are longer than others but still I love streaming. I need guidance so having a trainer that has developed a program and tested with results (although everyone does have different results) make a difference. I am not fond of paying a trainer after I’ve paid by membership to a gym.
  2. I can dress as I want to at home in my workouts not deciding on being presentable to the public for a workout. However I am appropriately dressed at home because I love sharing pictures of me doing a workout or just discussing the workout, so I don’t want to scare the world. I am comfortable in my clothing.
  3. I don’t have to wait to use any particular machine or arriving early so I can get to use the equipment I need. Honestly the downsize on streaming in this one you do have to build your gym as you like it. I begin with a mat and 2, 3 and 5 lb. weights. Now I have a treadmill, elliptical machine, pull up bar, boxing man or whatever it is, weight gloves, boxing gloves, weight bar stand, curl bar, door bars, dumbbells, weight bar, spin bike. My weights now range from 2 lbs. to 75 lbs. yep that is double in each range. BUT for the love of me I am uncertain why I jumped from 40lb dumbbells to 55 lbs. I skipped 45 and 50 and nope I haven’t purchased them either I just work with that gap. I have weight benches. In other words a mini gym but if I had a membership I would not have any of these. I say decide what works for you. Oh by the way I did not purchase these equipment at one time. It was gradual for me. I know for many it can be a wrap in a day or two. Hand claps and high five to you!!!. I have a few more equipment but now is not the time for me to give you complete inventory just what rolls off my head.
  4. I have a choice of over one hundred programs and that isn’t including, meditation, or the nutrition programs. I can follow a lift, a dance, a barre, a Pilates, a yoga, LAVA, spin ride, a walk. The duration can be as low as 5 minutes or an hour. I decide on which program I want or if I need to break and do another program or add on. I can give another list on reasons.
  5. I have the choice of purchasing supplements that works for me in the site. Do I try other supplements?, why sure but it is always the ingredients that stop me. Too much sugar, too much caffeine, too many added sugar substitutes, no flavor. Yep another reason why I have decided to hang with BODi @Bodi.

I begin my fitness journey after I was hanging on with sudden illness from eating disorders ( I have experienced them ALL). Oh yeah I worked out with my eating disorder but I was in no way healthy, but it did appear to others I was. After a brief depression after my mother passing I went into the worse I ate everything in site and blew up like someone was pumping air into my ass. Yes I said that and I kept saying the dryer was shrinking my clothes and the manufacturers were making clothes way too small. The latter is true still but not to the extent of my once denial. I needed help. I looked at myself and was about to punch the mirror who the hell is this person in my house. Oh shit, that’s me. All me and a lot of me, what happened.

I took a stand to change, I cried, and cried and cried until I begin putting a plan in place. Back to the gym which as I have stated no longer worked for me. So streaming and that didn’t work because I didn’t like programs. It was me my nutrition had to change. I was a vegetarian before depression then I ate chicken and return to being vegetarian but I couldn’t get protein and iron levels to stay within normal. I tried several diets. They all worked but I would not stay on them because they eliminated too much and I didn’t like them. I tried many supplements that only blind sided me to spending money with no results and again the ingredients ughh.

I am uncertain how I found BODi and at that time it was Beachbody. Hesitant uh huh but I tired it, had a few hiccups which was all me. Every time I encountered a program that challenged me I moved on. But I was seeing change. I had to commit and challenge myself. Boy this was growth I did. I realized they had nutrition plans, WTF. wait a plan and not a diet, let me try this. Hold up they have a few plans huh what?. Okay just take a peek well, well. I was like a kid in a candy shop. I had to choose because each plan had a different approach but included foods I normally eat. Oops I forgot I eat vegan most of the time. I do eat meat usually chicken and fish on special occasions and holidays . But the plans include desserts with flavor so my choice was good.

So to many of you I say, make it work for you. Find your Fit. Know what fits in your life, your schedule, makes you happy, what you can follow through and stay committed to. and YOU only YOU CAN DECIDE.

But if you need help don’t hesitate click on the link Bodi family and friend

you have questions Contact or email me directly nitricehealthyfit@outlook.com

Stop Competing: Focus on Your Fitness Journey

It’s Time To Challenge Yourself

It’s easy to compete with others and that is what competition is about, right? Wrong. this is only for athletes because there is a purpose not to say your fitness workouts are without purpose even mine are. But competing on a fitness journey will for many cause a stop soon. Why?, because you are so wanting to get to the other person’s physique without knowing their journey or health issues.

I am always and will continue to emphasize, “your workouts are not a competition”.

NOW it is time to challenge yourself as you pace your growth. But a pause here.

  1. Are you consistent with the the time you’ve scheduled for your workouts (it really does help when you put those workouts in your schedule)
  2. Have you committed to your workouts, giving your best each time even when you don’t want to. Be aware your best will fluctuate but just give it your 100 every time
  3. Have you considered the next level of your workouts?

If your answer is “YES” then it is time to challenge the workouts.

1. It is time to increase the weight lift and that does not mean to go crazy. 2-5 lbs. on lifts, squats, lunges are great.

2. It is time to increase the number of reps or perhaps the number of days you workout. Maybe add an extra workout with your current workout. What I like about @BODi is I can add a 5’er into any of my workouts. A 5’er is adding an extra 5 minute workout with your choice of muscle group , dance, yoga, meditation it’s an add on

3. Add a brisk walk throughout the day (if weather permits). Or a daily walk. In adding walks choose a time, distance and pace yourself. PLEASE don’t go out to begin a walk add on and decide I’m doing 3 or 5 miles; especially if you are not a walker and the routine is all so new to you. You can however make that a goal and apply with dedication and commitment a walk schedule to get you there.

No comparison but welcome the challenge of you for you and all about you.

Not certain where to begin in your workouts, or how to make the changes @BODi is full of workouts with gradual increase, safety led by trainers as well as nutrition and meditations, stretching. Meditations are led by great professional and the sound bath meditations are so next level.Bodi family and friend

Silencing Negative Thoughts: Overcoming the ‘What Ifs’

It’s the nonsense, the noise we sometimes hear echoing in our head. I know you’ve experienced it just as I have. I will take a few minutes or many minutes to meditate and sometimes specific sound meditation takes me to a place so I can “just hush the bull shit noise up”. Yep I said that.

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We make a decision and then we push through “FEAR”. BUT that noise that pops up and it has all the “What If” in it. What if I can’t, what if they don’t, what if the day, what if the time, what we can’t; it’s as if someone dumped a bucket of what ifs in our brain without our knowledge. Some of the what ifs is because we are stepping outside our comfort zone to ascend into a new level of life we want, whether it fitness (of course a favorite of mine to be included), personal, professional.

Challenging yes, but to YOU my champion I say if you are not able to shake off, meditate into your strength write down you noisy “what If” and then delete each one with a positive action to prove it wrong and as you do the noise and many of the other “what ifs” will just dissipate.

So what is your action, what’s your game plan I am over here cheering you on with my megaphone.

By the way BODi has meditation and sound baths on the platform just click https://click-myl.ink/2p8n22c8

Commit to Your Fitness Journey: 25-Minute Workout Insights

I’m so excited that I am on day 5 of week 8 of my current workout program. There is 2 remaining days, one a lift the other a flex and mobility day.

My joy is I committed I’ve learned from past experiences to follow the process and not stop with a challenge. I was however challenged with the change in tempo and a few of the routines. This is a 25 minute program 7 days a week with 5 days of lifting, 1 day of core and 1 day of stretching (which you need and will enjoy). Can you modify? Yes. ALWAYS listen to your body, it will tell you when to increase as well as when to decrease your weights. It will tell you when you can do a full squat or just 1/2 but you know you do not stop. You just keep it moving. Will you and did I sweat yes ALSO there were a few workouts I really used the middle finger. BUT I did not stop.

The regret is I begin the program with uncertainty because of not knowing. Really was I suppose to know? I was second guessing the trainer and what I could do. Commitment and consistency REALLY DOES MAKE CHANGES. My second regret is not taking before pics so I can exhibit the changes I made through the program. And most of all is my third and sad regret. I didn’t invite you to join me so you too could either uplevel your current workout of begin a workout to see changes in 25 minutes.

I will be taking a break for a week (not completely); I will return for one week of Belle Vitale which is a Pilates workout on a new level and then resume my 25 minutes workout. This time I am opening the invitation to you join me.

https://click-myl.ink/2p8n22c8 Click for the friends and family discount and then let me know you’re in. Send a reply or you are welcomed to send an email. I will respond. Email address nitricehealthyfit@outlook.com or Contact