#Healthyliving Wednesday - Morning Protein!

3 Morning Protein Benefits:  1. Appetite control 2. Muscle Repair 3. Boost metabolism.  Although it is best to eat whole food protein such as egg whites, turkey, chicken or almonds; protein shakes are a great alternative when you are on the go and pressed for time. 


Wild Blueberry Protein Shake:  1 scoop vanilla protein, 1/3 cup wild blueberries, 1/3 cup walnuts and 1/4 banana for sweetness (option: replace banana with teaspoon of honey)

#Fitness Friday - Got Shoes?

What's on your feet?  Investing in the RIGHT pair of shoes will make all the difference in your physical fitness activities.  If you are performing physical activities, it is mandatory that you take care of your feet.  There are so many choices out there and it can be confusing.  Many people simply go for looks when choicing shoes, but that should not be number one on the list.  When shopping for feet gear, here are 3 important points to consider:

1.  ACTIVITY - What activities will you be performing?  Jumping, Dancing, Running, Walking, Strength-training, etc.?

2.  FIT - How does it feel?  Everyone is different, so make sure you get fitted to avoid nagging or painful issues that may occur from having a low arch, high arch, wide widths or narrow widths.

3.  STYLE - What is your style?  This is the fun part.  Face it, we have more fun when we look good.  Plus, it is very motivating when you cater to your personal style.

Yes, we want to be fashionable, but good looks will not keep your feet from hurting or your legs from aching.  Don't shy away from going up a size, leaving room for swelling.  There is no shame in getting a bigger size...there is a more shame in limping because your feet hurt :-).  Follow the points above starting with #1, and you are on your way to a LIFESTYLE of FUN-FILLED FITNESS...so get moving!

#Mindset Monday - #Dreams

#Meditate on your dreams before bedtime!  What you meditate on before going to sleep is most likely what you will dream about.  It is extremely powerful to be in a positive state of mind day and night; however, I think it is even more powerful to be in a positive state of mind before bedtime.  The reason I say this is because, often times, God speaks to us through our dreams.   If you want to hear from God and learn what direction He wants you to go, dreaming can give you great insight. 

Here is what you should do (I have tried it and it works); 30 minutes to an hour before you lay down to go to sleep, meditate with a POSITIVE MINDSET on your dreams, goals, plans for your life and your overall state of being.  Think long and hard about the direction you want your life to go in.  It may not happen the first night or the second night, but it will happen...you will start having dreams about what you are meditating on. 





#Fitness Friday - Hotel Workout!

No gym clothes or #workout equipment required.  Time efficient travel #workouts are essential when on the go.  How often have you made excuses for not making time for physical activity when traveling...plenty of times...I know I have.  Some of the excuses may seem like truly legitimate excuses, but guess what...no excuse is a good excuse.  Here are a few:  1.  I didn't have room in my bag for extra clothes 2.  I forgot my workout clothes  3.  I won't have time anyway, so why bother...and the list goes on.  Truth is, you don't need gym clothes.  You don't even need a gym.  All you need is 10-15 minutes to get creative and boost your energy level.  You can get a full body workout using the furniture in your room.  Afterall, you paid for it so get your money's worth :-)

hotel workout

Your in-room workout may look something like this:

  • Modified Push-ups:  3 sets - 10 reps; keep body tight in plank position squeezing abs
  • Tricep Dips:  3 sets - 15 reps; keep elbows close to side w/out shrugging shoulders
  • Step-ups:  3 sets - 21 reps (right/left); squeeze abs and glutes (butt) on upon stepping

*Be sure to pay attention to form.  Proper form makes the workout more effective and reduces the risk of injury. 

#Healthy Wednesday - Where to eat?

Deciding where to eat is just as important as deciding what to eat.  The two go hand-in-hand unless you are preparing your meals at home, which is always best.  However, whether you are out with friends, having date night with your significant other or simply looking for a lunch venue; the question still remains..."WHERE are we going to eat?"  Ok, so here's the deal...If the only vegetables the restaurant offer is a basic side salad, you are at the wrong restaurant.  Take some time to ponder that...things that make you go, hhhmmmmm.  

Yes, when pressed for time, we are more likely to choose quick and convenient over nutrition.  On the flip side, it takes time to sit in a doctor's office when your health starts to fail.  The body needs the colors of the rainbow for proper nutrition, not just earth tones.  So, think twice when choosing your next outing to eat.  Where you go for breakfast, lunch or dinner should be chosen by the variety of options they offer.  This ties back to the foundation for deciding what to eat.  Vegetables should always be your foundation when deciding WHERE and WHAT to eat.  #healthyliving

#Mindset Monday - Mental Canvas!

What type of picture are your thoughts painting in your mind?  Does it look like a brewing storm?

You may be surprised that the toxic, negative thoughts you are thinking may have a direct impact on how things appear for you on the outside.  This includes your appearance in which health and fitness play a major role.  If your mind is chaotic and looks like a storm is brewing, there is no way you will have the mental capacity to nurture your health, nor the motivation to get fit and be active. Wipe the slate clean today. Imagine your mind is a clean canvas...paint a new picture with your thoughts that is vibrant, positive and full of life's true potential.  I know this sounds easier said than done, but it takes effort.  You must be willing to cast down negativity to make room for positive, optimistic thoughts that will shape your mindset, motivating you to have a passionate drive to move forward with any goals that you have set out to accomplish.

Fitness Friday - Resolution!

Dear Fitness, I am sorry for making you a new year's resolution.  Today, I vow to make fitness a lifestyle.  #Fitness is naturally part of the human body's DNA.  Our makeup does not positively support a sedentary lifestyle.  Think about it.  You never hear a doctor prescribe sitting on the couch as medication or therapy.  Of course not, the most commonly prescribed natural medication is healthy eating, exercise and physical therapy.   This is something that our physicians should never have to prescribe because it is already part of our lifestyle.  

Healthy Wednesday - Meal Planning!

What am I going to eat?...better yet...What are we (the family) going to eat?  Meal planning can be a daunting task and we often times go about it the wrong way.  Think of meal planning like you would build a house.  When building a house, the builder lays the foundation and builds from there.  We should do the same when planning our meals.  Some of you will not like what I am about to tell you, but your #vegetables should always be the foundation for your meals.  Once you select your veggies, then you can build your meal.  Next, comes the protein, and then the starch (if you just have to have a starch). 

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One of my all time favorite veggie combinations to build upon is sautéed spinach, bell peppers and onions (don't forget your seasoning).  By the way, bell peppers, especially the red ones, are packed with vitamin C.  The possibilities are endless with this immune boosting combo.  You can add grilled chicken, steak, turkey....even scrambled eggs.  Of course, if you need a starch, brown rice is perfect for this meal.  Mix your protein and rice with your veggies and make one complete meal, or have the veggies as a side dish.  Either way, its yummy! #healthyliving

Mindset Monday - Get Your Mind Right!

A positive & healthy ‪#‎mindset‬ is the first step to being in control of your ‪#‎life‬, ‪#‎health‬ & ‪#‎fitness‬.  It's true...no matter how bad you want to live healthy, be fit, stick to your resolution (which should actually be a lifestyle change) you must take care of central control.  Check in with your central control unit to gauge its health.  Is it shaky, weak, lack motivation, lack confidence, so on and so on?  If so, you need to doctor on your mindset before diving in head first.  Trust me, you will need your mind to be as strong and healthy as possible to push through the tough times ahead.  So, Get Your Mind Right! Romans 12:2 "...but be ye transformed by the renewing of your mind..."