Celebrate Smart: Balance Food and Fun This 4th of July

Don’t Over Or Under Do It

It’s a holiday week-end celebration. I am totally aware everyone does not celebrate the 4th July. I respect your decision. But for those that do …..

Celebrate and enjoy but there are two parts I’m going to focus on.

The Under doers. There are so many that are afraid to celebrate because they have made such progress in their fitness and nutrition journey they feel guilty and will isolate themselves from fun and food. JUST STOP WITH THE CRAZINESS. It’s one day and set limitations. The foods you know will nourish you and limit those you feel you still like but MUST have small servings of. AND drink water, extra water every time you go back for more. That water will assist in filling you up and will decrease that specific food or foods intake. As for any alcoholic beverages do a mock or one with a lot of ice and a lemon or lime to squeeze in. Sip slowly as the ice melts the beverage will be diluted, I recommend no refills but you’re still interacting and enjoying yourself. RIGHT.

The Over doers and you already can stand in line and raise your hand. Every doggone holiday you consume way too much food and way too many alcoholic beverages. You then feel so weighted and so fatigued you place your fitness on hold for weeks and then back in line for a restart. Control the behavior. Begin by overhydrating with water. Every time you eat a few bites try a couple ounces of water in between. Every alcoholic beverage 8 ounces of water before and after. Yep you will become very familiar with the bathroom but you will feel so good and even more so proud. Proud because you haven’t sabotaged any fitness progress, you’ve enjoyed yourself, don’t have to restart a fitness routine/journey. Hey label yourself as a WINNER.

So for those celebrating 4th July ENJOY for those just enjoying the food and no celebration ENJOY and for those just relaxing ENJOY. Your decision your choice .

Elevate Yourself: The Importance of Self-Belief

It HAPPENS. There are times we cannot get the support we need for our next level of elevation. This is from the community we surround ourselves with, family, friends, partners and they are usually positive and so supportive BUT now it is not there.

Feeling a bit down, understood but raise your head and without any doubts do the ultimate. BELIEVE IN YOURSELF and apply all the necessary actions.

Even with those close to us sometimes we have to respect their decision on not being supported but we DO NOT need to disrespect our goals and action. It is not their vision.

Forever and Forever BELIEVE

Shifting Mindsets: From Mistakes to Growth Spurts

Experiencing the growth spurts as a toddler, child, adolescent then it’s the adult life. During all the phases from toddler there is that bit of excitement. Reaching an object, hanging with older siblings, able to attend certain events just so many benefits we cheer and smile at. These are changes in height and age of course.

BUT ……….

As an adult we have other growth spurts the growth of learning and acquiring. Our learning and acquiring is so many enriched by the decisions others make for us. The entire growth and growing yes we are however is it the growth we want? Learning in life after I call growth spurts for many it’s an error or mistake has benefits. Take a focus on choice of words “growth spurts” versus “mistakes or errors”. Mindset change because looking at mistakes and errors sometimes for many will hang around many revisits, holding on to the experience and really for me it sometimes cand slow down actions to a goal or goals I’d like to achieve. Shout outs to a few of my favorite pod casters and I know there are many but these are mine that have assisted me in a shift. Growth Day(Brandon Burchard), by the way Growth Day is a paid subscription worth it, yes, but the pod cast is free. Other podcasts Dark Work Daily -Anthony Trucks; The Trent Shelton Podcast, T is for Transformation (and he is one of my favorite BODi trainers -ShaunT) and last for now The Ed Mylett Show. The shift was to change my mindset refocus which help me with the choice of words “growth spurts”.

Growth spurts has given me a mindset to learn and growth re-defining my focus. If my action does not produce the outcome I desire I go and grow from it instead of refocusing on it (a lost of valuable time). Too much refocusing on what didn’t work for me, I know not all but I will keep visiting that darn past instead of acknowledging at that time I thought I was applying what was necessary. Sometimes it is resources, sometimes it’s mindset and other times we don’t know until we try. My decisions, your decisions, our decisions. It’s the Learn and Growth. It’s not the mistakes or errors. Same meaning but a better choice of words and it will enlighten and welcome that change in action and mindset.

Sooooooo, today are you aware of your growth spurts, are you applauding yourself. I’m going to be the first one to applaud you today. I am so proud of you. Just look at your growth now go nourish yourself with those positive actions and mindset because I see another spurt coming.

Sensitivity and Strength: Navigating Tough Moments

Trying to refrain from it has been a hold up this week. I have been tossed a ball I didn’t expect well two. Yet I have ploughed through my day and continue no matter what I am GREAT. Have I second guessed myself, not at all but sometimes life curves, disappointments just does it to me. As strong as I can be in words and encouraging others, always moving up to that next level of Greatness. As strong as I am in weight lifting but I will no longer do 150lb chest press those days are so gone well those months now but I still lift heavy. Point is this are a few strengths but yes I have more. Keeping focused regardless but this week a few things have caused me to tear up like a baby.

I know sometimes we just have to tear doesn’t matter your strength, age, gender it just happen but that bounce back or do you continue on in tears. As of today I am in between it all. To be sensitive is an understatement for me because I am ultra sensitive. Usually I am positive and will continue to be but I sometimes like a replay because my actions may have provoked an unwanted or not intended reaction. For me my tears can be about regret because there are sometimes things that occur that can change and then sometimes they can’t. This week I am dealing with both. My current action is workouts and I’ve done a bit more than normal and it is only Wednesday. I’ve completed nursing notes like super quick, responded to emails like crazy to erase the sadness I am currently experiencing. Trust me I know I am not breaking a record. But it does assist me in sharing so should anyone of you experience the curves of life and mistakes you made you are not alone. I’m not certain if I made a mistake but the reaction to my action has made me feel “I wish I would not have ….”. It’s a growth moment. But to you know again, you are not alone and continue to stand tall, believe in yourself, and from me to you “YOU ARE GREAT, STILL A CHAMPION THE BEST”.

Mindset Shifts for Effective Weekly Goal Achievement

We all have goals or intentions as some say but I will remain with goals. Most of all how about setting the goals in a timeline and evaluate on a regular basis say umm WEEKLY.

There are several components in goal setting.

  1. There is an end goal (your ultimate achievement)
  2. There are weekly goals which means you have to apply actions. And stop the nonsense be real with the weekly goals. It is so easy to want those unrealistic goals knowing it cannot be accomplished in a week. Quick share of mine- I’ve experienced every eating disorder there is every one. I’ve fluctuated in sizes 0-24. I’ve had protruding bones in what is usually bony prominences but mine extra. I’ve experience actually raising my belly up and drop into pants as well as not finding a size that fit my bony ass. After the last time which was a huge weight gain I decided first to begin setting boundaries in those I was associating myself with and then to begin my fitness journey. Taking a pause due to my disorders I have learned to accept fit and healthy. Yep I had to learn to love myself also. Any who on the journey I would set unrealistic goals. I’m going to loose 10 pounds in a week and workout several times a day. By the way even though I fluctuated in size I never stopped working out although there were time I really didn’t have enough fat on my body to workout but I thought I needed it because like many I needed to “fit in and be accepted”. Yes that has changed. Returning to my unrealistic goals in losing 10 pounds I tossed myself back into an eating disorder, anorexia for days, bulimia even if I ate 200 calories a day it had to come up, Being unrealistic also was the beginning of some health issues plus my metabolism slowed down.

I needed to get control and I did. But that is a story too. I joined my favorite streaming workouts of course I was going to the gym too but that was really for me a lot of wasted time. By the time I’d drive to the gym I could have completed a hot, sweating, muscle burning workout so I stopped. In the streaming when I go to a routine that I felt was too challenging I’d stop and move to another program that temporarily suited me. Waste of workout time. Why I didn’t again set realistic goals, refused to challenge myself so I felt defeated. I got myself together and I do listen to podcasts and read motivational books only those that are related to me and will assist me in shifting my mindset. As much as I’d like to keep it all positive sometimes especially in the wrong environment we can get just stuck. My mindset help me to shift into setting realistic goal setting as well as evaluating them .

    3. Set realistic weekly goals apply the necessary action or actions and decide on what day you will evaluate the week.

    4. Set monthly goals which means you need to divide them up- these are your weekly goals. I cannot emphasize EVALUATE EVALUATE, then if you do not see the results it’s time to shift. Time for a new play. Shifting your mindset will help with this. Don’t be stubborn if you have determined your actions just aren’t working. A pivot is okay, joining a community for support is good and surround yourself with those that will support you.

    Now it’s time Do You Need A Mindset Shift

    Understanding Pride: A Path to Self-Improvement

    What’s your pride like? Is it one that you will step back because of it and secretly use excuses to evade an environment or person or do you accept it as a learning lesson not to allow it to happen again?

    Our Pride and I say our because I am so including myself in this. Okay restart our pride can push us into growth or slow down or and eliminate growth. Pride is so important we just need to learn when to grow from it or just accept the change we did not see comin. Hold on I know this is so confusing but I also know everyone has experience it some time in their life. It is easy to blame others on the outcome instead of evaluating the situation to determine our role. Pride is that hurt or disappointment (you call it) when we experience of a situation we projected a big, total difference outcome and then we feel wounded. This can happen in the fitness life, personal or professional. What is the most important way to handle it.

    1. Evaluate the situation or circumstances and determine your role
    2. Did you put too little or too much. Two fold here. If you put too little why would you expect a great outcome/result. If you put too much or think you did could you have did a bit more or was it just not the time. Timing whether we like it or not has an affect on some outcomes
    3. What did you learn? The lesson learned will assist in healing in the wounding pride
    4. Remember we grow with wounded pride and we are not alone there are so many others who have also experienced the same wound. Not to say to omit it because if you need professional help PLEASE by all means seek it.
    5. Last don’t retreat to doing nothing or become negative in thought and behavior. You’re not alone and to help you out I am your supporter because I believe for certain you can and will recover because you are GREAT AWESOME okay start the heal and stand proud

    You’re not alone – Understand Pride

    Plan Your Week: Achieve More with a Positive Mindset

    It’s the beginning of the week and how you begin it for a winning week make a HUGE difference in your progress throughout the week. With that said, how are you beginning?

    I know life can sometimes throw us all curve balls so unexpected but it can be so unexpected but are you beginning the week looking for a curve ball or looking for that home run into the weekend?

    Are you beginning your week, your day with resentment of past histories, anger lingering from last week, thoughts of negativity? Okay it is time to release it and destroy these thoughts. I know sometimes it is not easy but find that pleasant moment when you experienced joy, laughter and that feeling you know where you just feel doggone GREAT. Bring it on and in. Then schedule your activities for the week, your work, family time, partner time and most of all your personal time.

    Destroy and release all those back then days of negativity. histories that were not serving you, the negative environment (wave it bye), Yep new road, new achievements and new you.

    While you are getting it all set up, the schedule don’t forget your workouts and a share is for 3 months you can join BODi for 25.00. No that is not 25/ month it is 25.00 for 3 months but hurry it expires soon. http://bodi.pxf.io/Qje2JP

    Back to the calendar, make it happen with a positive mindset.

    Debunking Fitness Myths for All Ages

    Yes and YES. It is time to delete that button that is registering the myths. Those myths that have misled you into believes that really and truly are no longer functioning or never functioned for you and have held you back. Held you back from elevating you, your life to another Positive level.

    What myths? I am going to give you a few and you decide should you laugh, shake your head or hit DELETE.

    1. Those body changes well that’s what happens when you begin to gracefully age. Shut the front door. No you need to get labs, find the foods that work for and with you and which ones don’t. Oh and really find those foods. Just because it’s healthier or recommended it just may not be for your body. You know get to know your body as you do your mind. It’s okay to have a relationship with your body. Get acquainted. As we gracefully age our bodies will respond differently to foods. No, PLEASE don’t go on a teaspoon, veggie pinching diet and then wonder what happened to your energy or you become angry at people because you are hungry. This just may work for a few day and then no. It’s the portion size and the time of day you consume certain foods. Whatever you do don’t make food your enemy
    2. Lifting is only for men or lifting after a certain age is not for you. If you can do it, go for it.
    3. That woman is not a real woman with all those muscles. She is still a woman it is the supplements she take. Bust most of all, let’s just applaud the bodies and know female or male the changes they are making takes action,
    4. If you injured yourself in a workout just stop. You should always be cautious in workouts, form, weight range. Recover never push through without MD consent but yeah return to it and evaluate what you did to contribute to the injury
    5. Those aches and pain is just a sign to stop working out. I recommend you see you primary MD or a specialist to determine contributing factors in pain and aches and if all is okay keep it movement. Have you ever wondered why 2 healthy females or males of the same age appear different. One of each is active, working out, dancing, interacting and the others listen to the myths and became a statistic of the myths by not doing anything.
    6. The BIGGEST MYTH is “STOP Being ACTIVE” after a certain age, hand it over to the younger generation. NOPE that generation still need you. You too need to be there to help ‘DELETE THE MYTHS”
    https://nitrice-health-and-fitness.mn.co/

    Where are you though? you can join the community to get those workouts in or and you you join the community on hormones for support, you click, you decide.

    Community of workouts, nutrition, fun and support http://bodi.pxf.io/joinbodi

    Females you’re welcome to join “Deleting The Hormone: there are dome fun upcoming events as we’re building the community

    https://nitrice-health-and-fitness.mn.co

    Balancing Passion and Responsibilities in Adult Life

    What is your passion not just in fitness but professionally and personal (hobby). I hear the conversation of passion but in past month I’ve hear people in discussion saying they do not have time for their passion. If I am in an environment where many people are supporting a negative conversation or one I feel so indifferent to I excuse myself. This is when I give myself approval on the use of a white lie. BUT I didn’t in this conversation.

    I wanted to understand and know why? I heard “working too many hours and then it’s family time”, “My significant doesn’t agree with it”, “I am too tired”, “None of my friends understand or share it”, “I feel a bit old” etc. Not being judgmental but there are solutions but…. REALLY. Adults I need you to dig into your adulthood and that does not mean your college degrees, jobs.

    1. It’s obvious the work hours and family are important. It’s time to rise a few minutes early or set a time for your passion. If it’s fitness schedule it in- explain to the family you need this. You’ll be surprise how they will enjoy and may just accompany you. It will take a few weeks for your body to adjust to the new schedule
    2. Take time to explain how you feel about your passion to your significant other. Communication really helps and will in most cases build a respect to one another and the time.
    3. Too tired visit your MD to see if your labs are indicating a deficit, repair and begin to outline a plan to enjoy your passion. It may not be fitness perhaps it’s fishing, hiking or cruising, travel once a year. Make the time. Enjoy your life. Stop wishing or thinking about it, put a plan in action and it’s really okay if you can’t move as fast as you want to just contribute with action. AGAIN it’s time to enjoy your life.
    4. The hell, do you really need your friends to enjoy everything you do? Really? SO you put what makes you happy on hold to be accepted. NO it’s okay to have groups of friends. I have several and to be honest a few from each will never understand each other or get along. I have friend that love to run, workout and some who love to read and have girl dates and there are times I will go out to enjoy a live band in my neighborhood solo. As long as there is a positive vibe or vibes we are good but each group has a bit of joy I enjoy so yep that’s how I roll. It took a minute to realize everyone will not agree to everything I do and like as well as it took a minute to set those boundaries. I need to love and appreciate myself and enjoy what makes me happy. If you’re not happy how do you expect to pleasantly interact with others and be real. Not the false smiling and laughter but to be real.

    Your PASSION, enjoy it. Your LIFE enjoy it. So I ask “What’s Your Passion“

    By the way if you’re looking to a workout to enjoy, nutrition, or join a community of support come on in the door at BODi is open bodi.pxf.io/joinbodi

    Learn How Food Choices Impact Your Fitness Journey

    Where is your energy? I had a struggle the first few days this week. I know it was the celebration with family. I did enjoy but once we are on a routine for a minute or two with a change of eating some foods although enjoyable takes a bit longer for the body to digest. This how I faltered in my celebration.

    1. I did workout but I did not as usual feed my body the protein I needed post workout. I did not only Pilates but lifted I starved my muscles. Nor did I eat any vegetables.
    1. I did not hydrate. Hydration for me aides in muscle recovery too. Here is the thing, you MUST know your body. Not mine but yours. So many individuals adjust their nutrition, supplements based on others.

    Knowing your body and how it responds to certain nutrition and supplements will assist you on the fitness journey. For example broccoli and brussels sprouts are a big love of mine. I’d been eating so much and was wondering about the bloating and flatulence. To end this story my MD reminded me of certain foods I should eliminate due to my GI issues.

    These are 2 healthy foods, recommended and served in many high end restaurants, in salads almost everywhere and yet for me it is a BIG NO. The thing is my body cannot break the foods down to digestions without the stated. KNOW YOUR BODY.

    I knew the food I was enjoying I maybe fatigued and I had alcoholic beverages. I don’t drink much and when I do I am well hydrated. My energy was drained on Tuesday. I always drink my favorite pre-workout which helped but my body was stressed.

    My recovery I drink water, more than my usual, by mid-day after what seemed like 100 bathroom breaks I was feeling good.

    The point here is not to just know your body but what foods has a potential to drain your energy. Stay In TUNE. This does not mean to opt out of celebrations but to prepare in advance.