tag:blogger.com,1999:blog-9841902853533448202024-03-20T16:09:17.793-07:00*Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.comBlogger23125tag:blogger.com,1999:blog-984190285353344820.post-23601025485389077352017-09-09T05:49:00.001-07:002017-09-09T05:49:16.413-07:00Meatless? Who Me?!<p style="margin: 0px; font-size: 14px; line-height: normal; font-family: '.SF UI Text'; color: rgb(69, 69, 69);"></p><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE_PAjbt6CQNsrBZF7FCUM0PbTXxMBF9DB9yrpOhxS3jj8FgB4oLbMerzDNNChX9J4UKBXJB7DMKhYs9CoawdqXLFriyH9cnxgfbV_Iop0b2W4Mp2gJaINPRjguCazx6LwTOXCJOoDU7UZ/s640/blogger-image-1633771189.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjE_PAjbt6CQNsrBZF7FCUM0PbTXxMBF9DB9yrpOhxS3jj8FgB4oLbMerzDNNChX9J4UKBXJB7DMKhYs9CoawdqXLFriyH9cnxgfbV_Iop0b2W4Mp2gJaINPRjguCazx6LwTOXCJOoDU7UZ/s640/blogger-image-1633771189.jpg"></a></div><br><p></p>
<p style="margin: 0px; font-size: 14px; line-height: normal; font-family: '.SF UI Text'; color: rgb(69, 69, 69); min-height: 18px;"><span style="font-family: '.SFUIText';">Yup I decided to go meatless! This decision was not based upon a documentary, a celebrity's opinion or a trending fad. As conscience as I was about my meat day meals I was left feeling bloated, mentally foggy and over all exhausted. I couldn't understand why.</span><span style="font-family: '.SFUIText';"></span></p>
<p style="margin: 0px; font-size: 14px; line-height: normal; font-family: '.SF UI Text'; color: rgb(69, 69, 69); min-height: 18px;"><span style="font-family: '.SFUIText';"></span><br></p>
<p style="margin: 0px; font-size: 14px; line-height: normal; font-family: '.SF UI Text'; color: rgb(69, 69, 69);"><span style="font-family: '.SFUIText';">Prior to making the switch to a meatless lifestyle</span></p>
<p style="margin: 0px; font-size: 14px; line-height: normal; font-family: '.SF UI Text'; color: rgb(69, 69, 69);"><span style="font-family: '.SFUIText';">I did a lot of research about food and the effects on the body. Non of this was shocking as I've always been aware of this in addition to how foods can help heal us. Now was time to implement what I've always known along with newly gained knowledge.</span></p>
<p style="margin: 0px; font-size: 14px; line-height: normal; font-family: '.SF UI Text'; color: rgb(69, 69, 69); min-height: 18px;"><span style="font-family: '.SFUIText';"></span><br></p>
<p style="margin: 0px; font-size: 14px; line-height: normal; font-family: '.SF UI Text'; color: rgb(69, 69, 69);"><span style="font-family: '.SFUIText';">I jumped into my first week incorporating both raw vegan and vegetarian meals all serving a purpose, eager to see how my body would react. The first thing I noticed was the withdrawal like effects. Oh my, the headaches and feeling of needing something I couldn't put my finger on was so overwhelming, not to mention an overall feeling of irritability. Next was the constant elimination! I was not ready nor expecting that. I was not deterred, in fact, I was interested in moving forward to see what else my body had in store for me as I stripped away years of damage caused by eating the wrong foods. </span></p>
<p style="margin: 0px; font-size: 14px; line-height: normal; font-family: '.SF UI Text'; color: rgb(69, 69, 69); min-height: 18px;"><span style="font-family: '.SFUIText';"></span><br></p>
<p style="margin: 0px; font-size: 14px; line-height: normal; font-family: '.SF UI Text'; color: rgb(69, 69, 69);"><span style="font-family: '.SFUIText';">Fast forward to a major Ah-Ha moment. I have struggled with endometriosis since the ripe age of 18 which has caused excruciating cramps and very heavy cycles. I basically feel like I'm giving birth each and every month! To my surprise this past month was a walk in the park! I lie to you not, this was the </span><span style="font-family: '.SFUIText-Bold'; font-weight: bold;">first</span><span style="font-family: '.SFUIText';"> month I didn't have to take pain killers or pull out the heating pad to ease my cramps!!! This is major!!!!!! Oh and the moodiness and PMS symptoms were non existent as well. However this is not the only benefits I've been reaping since going meatless . I've also noticed my energy levels have naturally increased - I haven't taken a pre work out for my evening workouts in weeks. I haven't even grabbed an afternoon espresso shot to get me through the afternoon slump. </span></p>
<p style="margin: 0px; font-size: 14px; line-height: normal; font-family: '.SF UI Text'; color: rgb(69, 69, 69); min-height: 18px;"><span style="font-family: '.SFUIText';"></span><br></p>
<p style="margin: 0px; font-size: 14px; line-height: normal; font-family: '.SF UI Text'; color: rgb(69, 69, 69);"><span style="font-family: '.SFUIText';">I could go on and calling out all the great things I've been feeling and noticing however the bottom line is the effects are different for everyone and you can't begin to understand until you take the step yourself. </span></p>
<p style="margin: 0px; font-size: 14px; line-height: normal; font-family: '.SF UI Text'; color: rgb(69, 69, 69); min-height: 18px;"><span style="font-family: '.SFUIText';"></span><br></p>
<p style="margin: 0px; font-size: 14px; line-height: normal; font-family: '.SF UI Text'; color: rgb(69, 69, 69);"><span style="font-family: '.SFUIText';">I encourage you try it for at least a week. I'm sure you are wondering how do I do this? How do I build out meatless meals? What am I suppose to eat? No worries, I got you! </span></p>
<p style="margin: 0px; font-size: 14px; line-height: normal; font-family: '.SF UI Text'; color: rgb(69, 69, 69); min-height: 18px;"><span style="font-family: '.SFUIText';"></span><br></p>
<p style="margin: 0px; font-size: 14px; line-height: normal; font-family: '.SF UI Text'; color: rgb(69, 69, 69);"><span style="font-family: '.SFUIText';">In my next blog I'll share tips on how to transition into a meatless lifestyle as well as how to build your meals so you are not left feeling like something is missing and how your meals should serve a healthful purpose. </span></p>Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-10530805449419502142017-01-27T04:11:00.001-08:002017-01-27T04:11:56.266-08:00Eating Clean: How and What?<p class="" style="margin: 0px;"><font class="" style="line-height: normal; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"></font></p><div class="separator" style="clear: both;"><font class="" style="line-height: normal; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZPxHBUu48npcnEWitpabIHoFdWVv0N1g3PeCfmYRX7LxGwevrr8MODyzupXI1kUz3SGsRoe-rLns6cH1rDjVjk-lQDlkpZGwTYxbx4hzuHBTWgda493ZPOsFBjL4TzrbqyJKBeJ2em1lq/s640/blogger-image--1496137220.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZPxHBUu48npcnEWitpabIHoFdWVv0N1g3PeCfmYRX7LxGwevrr8MODyzupXI1kUz3SGsRoe-rLns6cH1rDjVjk-lQDlkpZGwTYxbx4hzuHBTWgda493ZPOsFBjL4TzrbqyJKBeJ2em1lq/s640/blogger-image--1496137220.jpg"></a></font></div><font class="" style="line-height: normal; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Eating clean - </font><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0); font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;">What is it? </span><p class="" style="margin: 0px; line-height: normal; min-height: 14px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br class=""></span></p><p class="" style="margin: 0px;"><font class="" style="line-height: normal; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">It’s about eating more of the best and <u class="">healthiest options</u> in each of the food groups. </font></p><p class="" style="margin: 0px; line-height: normal; min-height: 14px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br class=""></span></p><p class="" style="margin: 0px;"><font class="" style="line-height: normal; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">It’s embracing whole foods like vegetables, fruits and whole grains, plus lean proteins and healthy fats. </font></p><p class="" style="margin: 0px; line-height: normal; min-height: 14px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br class=""></span></p><p class="" style="margin: 0px;"><font class="" style="line-height: normal; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">It also involves cutting out refined grains, added sugars, <span class="Apple-converted-space"> </span>reducing salt and unhealthy fats. </font></p><p class="" style="margin: 0px; line-height: normal; min-height: 14px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br class=""></span></p><p class="" style="margin: 0px;"><font class="" style="line-height: normal;"><b class="" style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Tips on how to take on clean eating:</b></font></p><p class="" style="margin: 0px; line-height: normal; min-height: 14px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br class=""></span></p><p class="" style="margin: 0px;"><font class="" style="line-height: normal; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">1 - Stop eating processed foods! These foods are full of excess sodium fat, sugar and other harmful ingredients</font></p><p class="" style="margin: 0px; min-height: 14px;"><font class="" style="line-height: normal; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> </font></p><p class="" style="margin: 0px;"><font class="" style="line-height: normal; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"> - Educate yourself about what you are putting in your mouth by reading food labels. </font></p><p class="" style="margin: 0px; line-height: normal; min-height: 14px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br class=""></span></p><p class="" style="margin: 0px;"><font class="" style="line-height: normal; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><b class="">Good rule of them</b> <span class="Apple-converted-space"> </span>- if it an ingredient</font></p><p class="" style="margin: 0px;"><font class="" style="line-height: normal; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">has “ose” at the end of kindly put that item back on the shelf. For example glucose, fructose, maltose, etc all refer to sugar. An excess of sugar will turn into FAT! We are working to lose fat NOT add on more! </font></p><p class="" style="margin: 0px; line-height: normal; min-height: 14px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br class=""></span></p><p class="" style="margin: 0px;"><font class="" style="line-height: normal; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">2 - K.I.S.S IT! Keep it simple silly!! Save yourself the time of spending hours in the grocery store by reading tons of labels. Shop on the perimeter of the supermarket. Here is where you will find all your fruits, vegetables and lean meats <span class="Apple-converted-space"> </span>- do not get sucked into the labyrinth of food choices in the isles that only want to make those thighs thicker, that waistline larger and your heart weaker</font></p><p class="" style="margin: 0px; line-height: normal; min-height: 14px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br class=""></span></p><p class="" style="margin: 0px;"><font class="" style="line-height: normal; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">3 - Stay ready so you don’t have to get ready! To avoid making the wrong choices and grabbing the first thing you see be prepared and take out the guess work of what’s for lunch. <b class="">Meal prep.</b> This does not need to be an all day project, breakdown this task into what is manageable for you. On Sunday prep all meals <a dir="ltr" href="x-apple-data-detectors://1" x-apple-data-detectors="true" x-apple-data-detectors-type="calendar-event" x-apple-data-detectors-result="1">thru Wed</a> and then Wednesday prep meals for the rest of the week. Pack your lunch bag with all your meals for the day and a few extra snacks in the event you get stuck out a little later than you anticipated.</font></p><p class="" style="margin: 0px; line-height: normal; min-height: 14px;"><span style="-webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);"><br class=""></span></p><p class="" style="margin: 0px;"><font class="" style="line-height: normal; -webkit-text-size-adjust: auto; background-color: rgba(255, 255, 255, 0);">Also keep emergency snacks on deck at all times! Keep them in your office, in your car, or purse! Examples are raw unsalted nuts like almonds and walnuts. You can even keep some protein shakes on deck (watch the sugar in them) </font></p>Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-56464563823740461552017-01-22T08:28:00.001-08:002017-01-22T08:28:24.777-08:00Be Uncomfortable, It's OK<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOuhhT-7pw3rR9R1ic5eEtrKm6XYbU9MCngiYcP_KYaldXO7jw7TIVdzUNPL2b5JhtOIQCGy-GqEU9CAX0bekYoMY3TsfejV_pXbQQ7vIbT_t_wae689W2YDKr8YG3bt6NZSknvmOoF4Sj/s640/blogger-image--1060086152.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhOuhhT-7pw3rR9R1ic5eEtrKm6XYbU9MCngiYcP_KYaldXO7jw7TIVdzUNPL2b5JhtOIQCGy-GqEU9CAX0bekYoMY3TsfejV_pXbQQ7vIbT_t_wae689W2YDKr8YG3bt6NZSknvmOoF4Sj/s640/blogger-image--1060086152.jpg"></a></div><div><br></div>Everything that requires growth will cause some level of uncomfortableness. Some stop the minute they encounter it, others just quit altogether and there are some that slowly ease along it. <div><br></div><div>The reality is if you run from it you are choosing a life of stagnancy and mediocrity. You are deciding that greatness is just not for you. You are telling yourself that you are not worth the the end result! Is this really what you want for yourself?</div><div><br></div><div>You see, if you endure the "uncomfortableness" you will elevate to new heights. You will experience self gratification and a sense of achievement. </div><div><br></div><div>The key to surpassing this stage in the game is acquiring a spirit of sticktoitiveness. Stick to the plan, trust the process and do not allow yourself to be derailed!! </div><div><br></div><div>These words were inspired by my current journey. It's hard at times, I want to quit and I get tired both physically and mentally however the end result is something I crave with all of me. I see my goal so clearly and its within reach only if I do not give into the uncomfortableness and push pass this stage. </div><div><br></div><div>I salute all those reaching for higher limits and pushing pass the pain and the uncomfortableness and fighting to reach your goals. May you continue to be strong and push forward! </div><div><br></div><div><br></div>Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-91641182709420653482017-01-08T17:21:00.001-08:002017-01-08T17:21:54.432-08:00What Are Your Weekly Goals?<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSEJvqJO98ih4WNuwnqmxAFclk8TqDOhcRw8WD0zRi3Npx0T69CAB9AVj_LCjgWz3xLZ4jBk58IdBhFmPHRioxJgZId-mxSS4SINWdvPbmc3LPhkFBoXS0UGPSMKkjl-pO-faOgjAf3Tsa/s640/blogger-image--702882847.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSEJvqJO98ih4WNuwnqmxAFclk8TqDOhcRw8WD0zRi3Npx0T69CAB9AVj_LCjgWz3xLZ4jBk58IdBhFmPHRioxJgZId-mxSS4SINWdvPbmc3LPhkFBoXS0UGPSMKkjl-pO-faOgjAf3Tsa/s640/blogger-image--702882847.jpg"></a></div>A goal without a plan is just a wish. Are you busy wishing upon a star or are you ready for change? <div><br></div><div>In order to make a change you have to put a plan into action. It doesn't have to be complicated either. </div><div><br></div><div>First,declare your overall goal. Next create daily, weekly and monthly goals that will help you reach your overall goal. Lastly, stick to your plan and don't make excuses for yourself along the way! </div><div><br></div><div>Here's an example of my goals for this week: </div><div><br></div><div>1- Meal prep on Sunday and Wednesday</div><div> (Clean meals only)</div><div>2 - Drink 1 gallon of water a day </div><div>3 - Workout 6 times this week </div><div>4 - 45 min of relaxation each day (clearing the mind is so important to keeping balance). </div><div>5 - lose 1.5 - 2lbs this week </div><div><br></div><div>Each day I review these goals I jotted down in my planner and check them off as completed. </div><div><br></div><div>It's very true if you fail to plan, you plan to fail! </div><div><br></div><div>Here's to your weekly planning and crushing your goals. </div>Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-60628419373495193452017-01-03T05:50:00.001-08:002017-01-03T05:50:42.185-08:00Stop Overcomplicating Things<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpG8SNIjWnPmdaEXFruec2PJlFer0rPL3cBIDpSy8ckkx1nEjWu7Y3HIprwzYYzchjZzlSYcpB_6V3ln4t0SbjK9Ka5g8lvhF5XSAkR_Yz8bGdK4h7to0dVzSWmMACOsRFYNeCyWq9_WKI/s640/blogger-image--1315549233.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpG8SNIjWnPmdaEXFruec2PJlFer0rPL3cBIDpSy8ckkx1nEjWu7Y3HIprwzYYzchjZzlSYcpB_6V3ln4t0SbjK9Ka5g8lvhF5XSAkR_Yz8bGdK4h7to0dVzSWmMACOsRFYNeCyWq9_WKI/s640/blogger-image--1315549233.jpg"></a></div><br><div><span style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 16px; text-decoration: -webkit-letterpress;"><br></span></div><div><span style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 16px; text-decoration: -webkit-letterpress;">If you are starting out on your weight loss journey food is just to nourish and sustain you. Once you get a hold on your relationship with food and move forward with your goals you can then add things here and there. Trust me when I say initially just keep it simple! </span></div><div><span style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 16px; text-decoration: -webkit-letterpress;"><br></span></div><div><span style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 16px; text-decoration: -webkit-letterpress;">Eat 5-6 meals a day (eat every 2.5 - 3 hours) that consist of lean protein, veggies and healthy fats. Incorporate complex carbs in with some of those meals according to your day and workouts and get in a gallon of water a day!</span></div><div><span style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 16px; text-decoration: -webkit-letterpress;"> </span></div><div><span style="color: rgb(69, 69, 69); font-family: UICTFontTextStyleBody; font-size: 16px; text-decoration: -webkit-letterpress;">Trust me there is no secret nor complex formula - just keep it simple and consistently eat clean. Bon appetite!!! </span></div>Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-60741109857042450712017-01-01T09:46:00.001-08:002017-01-01T09:46:25.660-08:00Goal Planning 2017: Be Consistent<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhicGMCv_J9v_ONkztXhPGEVNWD2obhHwSO_PPnDKPtxkkeDqAUwxCyPRS3Cgo-YruSSQKRzrFSaCFznXB1SizWRC2DdLrutSAsYAB7aKoW-CjaKfN-pb-r607wvEbo_44mfyxETr1neEgC/s640/blogger-image--603654951.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhicGMCv_J9v_ONkztXhPGEVNWD2obhHwSO_PPnDKPtxkkeDqAUwxCyPRS3Cgo-YruSSQKRzrFSaCFznXB1SizWRC2DdLrutSAsYAB7aKoW-CjaKfN-pb-r607wvEbo_44mfyxETr1neEgC/s640/blogger-image--603654951.jpg"></a></div>By now everyone is awakening with zeal to attack their 2017 goals. Sadly statistics show that most people give up on their New Years Resolutions by February. Will that YOU? <div><br></div><div>To ensure you do not fall into these statistics there are two simple things you must remember: </div><div><br></div><div>1 - Create realistic and attainable goals.</div><div>2 - Be consistent </div><div><br></div><div>For me personally, consistency can be a real stickler. Between working full time, Grad school, being a full time mom, blogging and coaching, life can seem to be on overload almost all the time. At times it feels like I'm running on fumes. Is this an excuse for not reaching goals? It definitely should <b>not</b> be! The key is balance and time management. </div><div><br></div><div>I have learned that it is ok to be selfish with my time and allocate blocks of time to my priorities of the day. Time management is critical to staying consistent. As far as my fitness journey I have found it uber important to book my workout time and to stick to it! No matter what! That time has been set for ME, it's time I'm investing in becoming better, healthier and stronger and nothing can override that time. </div><div><br></div><div>How can you be consistent in reaching your goals? </div><div><br></div><div>1: Create a plan and a schedule </div><div>2: Be prepared </div><div>3: Don't give up no matter what</div><div>4: Always have a back up plan (unforeseen events happen to us all!) </div><div>5: Remind yourself daily (preferably upon awakening) of your daily goals and the schedule you set out</div><div>6: Don't delay </div>Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-46479878104372178372016-12-24T04:18:00.001-08:002016-12-24T04:18:13.016-08:00Don't Get Bamboozled<div class="separator" style="clear: both;"><div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMxg3DTmCsb3YfaD6CVhy1jDI8DtCnl6vnoVM9AbCI7fMd7Cn5sr5qbWxHrfjfN7T3SRB4fPgqWysMj7F2Ooq4NNTb9PVmEXVfSvZuSIOMf9ESrPn204Ogf-KOH4qTnNCMgNpYlD3sr0Ww/s640/blogger-image-1241676683.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMxg3DTmCsb3YfaD6CVhy1jDI8DtCnl6vnoVM9AbCI7fMd7Cn5sr5qbWxHrfjfN7T3SRB4fPgqWysMj7F2Ooq4NNTb9PVmEXVfSvZuSIOMf9ESrPn204Ogf-KOH4qTnNCMgNpYlD3sr0Ww/s640/blogger-image-1241676683.jpg"></a></div><div class="separator" style="clear: both;"><br></div>The time of year of reflection and projections is upon us. News Feeds and Timelines are about to be filled with grandiose plans and goals for the upcoming year.</div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Todays thoughts are not about how to create S.M.A.R.T goals (sorry if you were looking for real earth shattering steps to help you achieve the millions you just knew you were going to get in 2017 - keep searching the Internet it's full of that sort of content). This blog is all about saving you from crying your eyes out 12/2017 because you didn't accomplish what you claimed during the 2016 New Year New Me hype (maybe like this year.)</div><div class="separator" style="clear: both;"><span style="font-family: 'Helvetica Neue Light', HelveticaNeue-Light, helvetica, arial, sans-serif;"><br></span></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif">Whether your goal is to finally get fit and lose weight or to get rich my biggest piece of advice is not to get <i>bamboozled</i>! </font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif"><br></font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif">There are so many gimmicks, schemes and traps that exist today that you have to be watchful of and safeguard yourself. </font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif"><br></font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif">To make it easy for you, if your 2017 goal is to lose weight and get fit, tune in because I am about to share some earth shattering, life altering, fool proof advice. </font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif"><br></font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif">Ready?......</font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif"><br></font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif">#1: Eat Clean (eat every 2.5 - 3 hrs) </font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif">#2: Meal Prep</font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif">#3: Create a weekly workout schedule you can stick to.</font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif">#4: Do the work </font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif">#5: Be consistent </font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif">#6: Keep your body hydrated </font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif">#7: Do the work </font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif"><br></font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif">Disappointed? No worries you are not alone. Most people want a quick fix and truth be told quick fixes lead to longer setbacks (trust me I know!) If you allow yourself to be bamboozled by the media "hype" you will forever be chasing your tail. </font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif"><br></font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif">Remember if something promises you quick or instant results it's part of the bedazzled bamboozle movement and I promise you it's only temporary and part of the never ending roller coaster. So avoid a disappointing 2017 and resist being bamboozled. Don't be afraid to get dirty, put in blood, sweat and tears and fight to accomplish any goal you set! You <b>cannot</b> cheat this game. </font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif"><br></font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif">Slow and steady always win the race! </font></div><div class="separator" style="clear: both;"><font face="Helvetica Neue Light, HelveticaNeue-Light, helvetica, arial, sans-serif"><br></font></div>Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-29084388142821867552016-05-15T10:11:00.002-07:002016-05-15T10:11:37.268-07:00Make Your Mind Over <div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKp8xUpg3BeO6tteXUN1ONCTz7qxidM-oGCZW0dsnpzcbUlZaCITkgvnbWKTpqOUsr2F5mReF2xn6hPUMMMJLROf8Vp3hDRjoEhZMecNp7zlu1DyWO7bWTgAnwFeD6U58Irmie-0dzZlsL/s1600/Mindover+Blogger.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKp8xUpg3BeO6tteXUN1ONCTz7qxidM-oGCZW0dsnpzcbUlZaCITkgvnbWKTpqOUsr2F5mReF2xn6hPUMMMJLROf8Vp3hDRjoEhZMecNp7zlu1DyWO7bWTgAnwFeD6U58Irmie-0dzZlsL/s400/Mindover+Blogger.jpg" width="400" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">If you don’t change the way you think, you will <b>never</b> change the outcome you receive.<o:p></o:p></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Have you ever set off on a new endeavor and you are feeling eager,
anxious and focused on the end result? You start off with a brilliant plan. Day
1: rise, review the days to do list and start knocking things off like the
beast you are. You are feeling so successful and proud. Day 14 arrives and you
can’t help but feel like something is different. Today you just don’t have it
in you! Today you are wondering why you set off on this journey. What were you
thinking? You have 50 million things to do and this is just one more thing that
slowly it finds its way to the bottom of your priority list and eventually of
the list completely. <o:p></o:p></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">What happened here? What started off as a great idea quickly
lost its value in the sea of responsibilities and obligations. We become so
focused on the administrative aspects that we overlook one important step.
Adjusting and acclimating our mindset to what we have plotted out. Once we set
our minds on the goals we have written down then those goals remain a priority and
stay in the forefront among the barrage of chaos, unforeseen occurrences and bad
days. <o:p></o:p></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">See if we stay with a doubting mentality then of course we
will never taste success! If we think the impossible is impossible guess what?
It always will be! Our minds, believe it or not, dictate our outcomes. How many
times have you set out to reach your fitness goals only to land in failure
alley? Have you stopped to consider why?<o:p></o:p></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">It’s because you never adjusted your mindset <b>before</b> you started working towards your
goal. It was cute at first and sounded good. You went ahead and purchased your
gym membership, brought clean food, new kicks and gear to look cute in while
working out, and then it hit you. You realized you actually had to put in
consistent hard work day in and day out along with sacrifices and your mind quickly
said, “Nope! Next..” Had you adjusted your mindset you would of known this road
ahead was not going to be easy, there would be obstacles and roadblocks ahead,
days you wanted to give up and give in and days you would slip. Had you
adjusted your mindset you would have been prepared for all these woes and had a
plan of attack ready in the event they reared their head. <o:p></o:p></span></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">If you are looking to change your outcomes I encourage you
start today with changing your mindset. Need tips on how to do that? Check out
my blog <a href="http://thestacyfierce.blogspot.com/2016/03/mindless-meandering.html">Mindless
Meandering</a>. </span><o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-23965205162809107552016-04-16T06:57:00.001-07:002016-04-16T06:57:19.533-07:00Stay On Track<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqMOsOzoZU1_KqAppIhjdGLG03GJ8csYdyuWTPg8qpJGUaxLhIi2Oo7cjbYfV8Axfvk_jL0Oa-Cgt01EPDmZ3r4dB8u7RjyQWFFCAVsUlExcKko2DuDm2_wlTlvBaaPD3tSvCkGAw_DbVt/s640/blogger-image--1595632251.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqMOsOzoZU1_KqAppIhjdGLG03GJ8csYdyuWTPg8qpJGUaxLhIi2Oo7cjbYfV8Axfvk_jL0Oa-Cgt01EPDmZ3r4dB8u7RjyQWFFCAVsUlExcKko2DuDm2_wlTlvBaaPD3tSvCkGAw_DbVt/s640/blogger-image--1595632251.jpg"></a></div><div class="separator" style="clear: both;">Don't throw away your weeks worth of hard work, meal planning and progress just because the weekend is here. Keep pushing and moving towards your goal. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Today's breakfast: </div><div class="separator" style="clear: both;">Eggwhites with sautéed mushrooms/ garlic/ onions </div><div class="separator" style="clear: both;">Spinach and tomatoes </div><div class="separator" style="clear: both;">Blackberries with 1 tsp honey. </div><div class="separator" style="clear: both;"><br></div><div class="separator" style="clear: both;">Consistency creates the habit which becomes a lifestyle. </div>Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-80598944079870771612016-04-15T18:28:00.001-07:002016-04-15T18:28:26.298-07:00Consistency is Key!<div class="separator" style="clear: both;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL6kTkMaM1zDawY2ptoB_6sXAQj046YdlKgn6I1NuNs4tCvaxsupTA64Xhyd6BiaOR2A3DFL3lqCqRusB9ffLVpIxfiY0p0mIqUsjgQNxxHCqsQ2HPeqyM3aJKft8m9icVkBurvgskBHyT/s640/blogger-image--2008106092.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgL6kTkMaM1zDawY2ptoB_6sXAQj046YdlKgn6I1NuNs4tCvaxsupTA64Xhyd6BiaOR2A3DFL3lqCqRusB9ffLVpIxfiY0p0mIqUsjgQNxxHCqsQ2HPeqyM3aJKft8m9icVkBurvgskBHyT/s640/blogger-image--2008106092.jpg"></a></div>Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-67535825075493443442016-04-14T16:23:00.000-07:002016-04-14T16:23:21.939-07:00Make Time or Make Excuses - The Choice is Yours! <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4IZYMvNjsXrT5tp0_VkRVBmq2QqV2cnBYtIl1AhLbrsIfmbBedwcDZLPvEM3HG0ycO1DduOs1lEgqk9L8YFLWqBKKC1wz2y8bF3pAT8j4lrWeGcUGPFNS_ceT1hg7BoqRKmhhxju04BP7/s1600/QUINOA.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4IZYMvNjsXrT5tp0_VkRVBmq2QqV2cnBYtIl1AhLbrsIfmbBedwcDZLPvEM3HG0ycO1DduOs1lEgqk9L8YFLWqBKKC1wz2y8bF3pAT8j4lrWeGcUGPFNS_ceT1hg7BoqRKmhhxju04BP7/s640/QUINOA.jpg" width="640" /></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">The facts are a lot of people want results and very few are willing to put in the work needed to get them! I have to admit there were times I daydreamed of my soon to be six pack, my thighs of steel etched with definition, my super toned arms and the body that just slays honey! However the reality is that daydreaming <b>will not</b> materialize these results. What will bring about the results you want? As Rihanna would say it takes, "Work, work, work, work, work." </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">That's right!! There are no short cuts on the road to Health and Wellness. In order to make it to your destination you have to put one foot in front of the other, get dirty, sacrifice and move forward. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Earlier today the alarm went off well before the sunrise and before most people rise. I was tired and thought, "Oh heck no, not today!" I was really tired. Then it hit me, what is sleeping in going to accomplish? I had already had a full nights rest (granted I tossed and turned a alot). It was pure laziness talking and that laziness is exactly what has kept me from my goal for far to long. Anywho, within 5 min I jumped up, attacked my morning meditation and off I was ready to get moving. As I got ready it hit me I did not have lunch ready nor cooked! Instead of attempting to convince myself that I would eat something healthy I decided to cut all risks and cook my lunch. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Like a kid in a candy store my mind ran thru all the healthy possibilities I could make for lunch as I rummaged through the colorful assortment of veggies and grains. Within 30 minutes I put together the following:</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Fierce Fiery Green Beans </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Sauteed Garlic and Mushrooms with a Sherry reduction </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Garlic Quinoa </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I added a side salad and packed all items into my meal prep containers. Just like that lunch was packed and ready to go! This all literally took 30 minutes. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">So friends do me a favor and the next time you wonder why you are not at goal yet ask yourself, "Have I been busy making the time or making excuses?" </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I know the truth can be painful but it is also empowering. </span><br />
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<br />Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-86958119156018371312016-04-11T08:24:00.004-07:002016-04-11T08:25:26.643-07:00Meal Prep .. Just K.I.S.S It! <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimeiItEVeGvJRG86BEy7ccvUQV0qCoML1_a3tN9FvWZ6omWitnwJwvTLZTbZu9uDa5K4rIw3IJD5V-w3jGCss5FQ7Z0nDmdkDuvzENfRt6dNjPZSC9BfEgRlyH-IxjY-GTuB_Q7xHxD7-J/s1600/KISS+It.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimeiItEVeGvJRG86BEy7ccvUQV0qCoML1_a3tN9FvWZ6omWitnwJwvTLZTbZu9uDa5K4rIw3IJD5V-w3jGCss5FQ7Z0nDmdkDuvzENfRt6dNjPZSC9BfEgRlyH-IxjY-GTuB_Q7xHxD7-J/s400/KISS+It.jpg" width="400" /></a></div>
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<span style="font-size: 12.0pt;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Whether your day to meal prep
is Sunday, Monday or another day during the week not everyone looks forward to the
joys of cooking enough food to feed an entire army for the upcoming week. If
you are meal prepping with the goal of hitting your macros, carb cycling, or prepping
meals to match your workout schedules it can seem daunting. The good news is it
can be easier if you just get in that kitchen and <b><span style="color: red;">K.I.S.S.</span></b> it! <o:p></o:p></span></span></div>
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<span style="font-size: 12.0pt;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Kiss it you ask?! How do you
kiss something you loathe? Chances are you are complicating your culinary
experience with intricate recipes, meals that consists of 200 ingredients, searching
every search engine for meal prep ideas which adds to the time spent on
prepping. My advice is STOP the madness and just K.I.S.S. it! By that I mean
Keep It Simple Sweetie! Stop overcomplicating things! Trust me I get it. I used
to be the master of recreating my favorite decadent meals and turning them into
healthier options (which took a lot of time in the test kitchen). I should have
just been K.I.S.Sing it and learning how to get back to basics and using that
extra time to actually do something effective such as cardio! <o:p></o:p></span></span></div>
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<span style="font-size: 12.0pt;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The truth is chances are if
you are overweight (no offense to anyone I say this only because I lived this) you
love to eat, you love to savor the flavors and probably eat a lot of what you
are not supposed to eat (sugar, processed foods, high fatty foods, etc.). You
have a bad relationship with food and you need to reset your mind with the food
connection. You too need to just <b><span style="color: red;">K.I.S.S</span></b> it! Keep it simple and get back to the
basics of eating! <o:p></o:p></span></span></div>
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<span style="font-size: 12.0pt;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">We all know our meals
regardless of what your goals are should consist of lean protein, complex carbs
and vegetables. This is all your meal preps should consist of - how easy is
that?! The problem a lot of us face is we want to jazz up all these ingredients
so we want massive flavor (I can’t tell you how many times I hear I need a lot
of flavor in my food, I don’t eat that, I don’t like that, I need sauce and
gravy – the list goes on). See, those excuses are what has gotten you over
weight and keep’s you there. Change your mind so you can change your result! Keep
your foods simple, allow Mother Nature’s goodness to add real flavor to your
food. Learn to taste food without all the add ins. Learn to eat to live and not
live to eat. So how do you get back to basics and K.I.S.S meal preps? Here are
some of my tips to save time in the kitchen and getting the goods in those meal
prep containers:<o:p></o:p></span></span></div>
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</span></span><!--[endif]--><b><u><span style="font-size: 12.0pt;">Cook smarter</span></u></b><span style="font-size: 12.0pt;">: Reduce your time in the kitchen by utilizing gadgets that reduce your
time in the kitchen. For example throw your meat in the crock pot while you
roast your veggies in the oven or steam your veggies in the microwave. Use a
rice cooker for your brown rice and grains or crank up your grill and add both
your meats and veggies and cook them all at the same time! <o:p></o:p></span></span></div>
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</span></span><!--[endif]--><b><u><span style="font-size: 12.0pt;">Keep your menu simple</span></u></b><span style="font-size: 12.0pt;">: Stick to the basics! Remember all you need is
protein/ complex carbs and veggies (use herbs for flavoring or low calorie
options such as mustard, balsamic vinegar, Mrs. Dash, Flavor God, etc.) <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="font-size: 12pt;">·<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><u><span style="font-size: 12.0pt;">Stay away from variety</span></u></b><span style="font-size: 12.0pt;">: Believe it or not when we keep our meals the same we
begin to crave those same meals and cut down the cravings on junk because the
mind now knows what to expect. <o:p></o:p></span></span></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;"><span style="font-size: 12pt;">·<span style="font-size: 7pt; font-stretch: normal;">
</span></span><!--[endif]--><b><u><span style="font-size: 12.0pt;">Break it up</span></u></b><span style="font-size: 12.0pt;">:
For some cooking for 3 days vs. 5-7 days at a time works best for them. It’s
more manageable especially when using only fresh produce. <o:p></o:p></span></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-size: 12.0pt;"><span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">At the end of the day you
have to do what is best for you. I encourage you to find what works and enjoy
it so that you are prone to sticking to it. </span><o:p></o:p></span></div>
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<br /></div>
<div class="separator" style="clear: both; text-align: center;">
</div>
Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-51319310399900479172016-03-28T12:44:00.000-07:002016-03-28T12:44:16.947-07:00Let It Go! <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_KTKTN387uGeuCO7NSwfr0ZSOg3rsQ_Xa_Zro8mmtfMin8eHfMD1CYcqoE-NzK76FB2Okq9sjF46RXRBo2rf9cxTGEA9UOU_1KbXvYDNGDV5uBlS6kAiaZxF2D_zgrc7tf_3N8hAhd7nV/s1600/Let+it+Go.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_KTKTN387uGeuCO7NSwfr0ZSOg3rsQ_Xa_Zro8mmtfMin8eHfMD1CYcqoE-NzK76FB2Okq9sjF46RXRBo2rf9cxTGEA9UOU_1KbXvYDNGDV5uBlS6kAiaZxF2D_zgrc7tf_3N8hAhd7nV/s400/Let+it+Go.jpg" width="400" /></a></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">As I recover and I find myself with a lot of free time on my
hands. I have been catching up on a lot of programs and one in particular really
grabbed my soul. My 600lb Life has become my favorite series. I enjoy this
program because I am amazed with just how much the body can handle, the ability
the body has to snap back and I am intrigued by just how much our minds are
involved in this weight loss journey. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">In watching this show I see how we allow our minds to
sabotage us. We allow ourselves to become prisoners of the past, past hurt,
disappointments and injustices. For some the mind becomes the captor and they
become the victim forever locked away by the demons of the past that still
haunt them in the present. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">There was a particular episode that lead me to an “ah-ha”
moment. There was a lady that had not stood up in 2 years she was so afraid of
standing that she refused to try after numerous attempts and with assistance. She
kept saying that she just couldn’t do it and that her legs were too weak. While
it is true that her legs were probably weak she failed to see was that there
were numerous people there to help her and equipment was there to ensure she
would not fall. She was allowing <b>fear </b>to
stop her from progressing. <o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Fear is what holds a lot of us back from reaching our goals.
Some people are afraid of what they might look like once they reach their goal.
Perhaps they are afraid of excess loose skin then again maybe because of past
experiences they are afraid of the attention they will receive once they reach
their goal. Some people are afraid of what will happen if and when the goal is met. Perhaps fear has you paralyzed because you do not feel adequate. Fear could be preventing you from taking a leap in the right
direction because once you take the leap success soon follows and believe it or
not, many people are afraid of success. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">In order to progress on any journey in life and successfully
reach your destination you must first address any fears and lay them to rest.
This requires a serious one on one with yourself to understand not only what
your fears are but also understand where these fears come from – what is the
source? Once you find the source of your fear you can now work to deal with the
real issue and in turn you will free yourself from the fear that is holding you
back from becoming your best self! <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;">Be strong, be courageous and face your fears head on, deal with them and
then just, “Let it go!” <o:p></o:p></span></div>
<br />
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<br /></div>
Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-55579733414304601612016-03-15T09:07:00.000-07:002016-03-15T09:07:11.291-07:00Why Would You?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF9c8r3RdK4omz_P9cQNPAZE_Tlgcj4SEOtWJgCMfmhRTQGRWh_LOykvziD-8Zs6CdB-Ue_d-H8rSv_GaVbMKbXoyYDe5M5FW8V8XK7yHr4cYrRP0af0bvRNIvq0tuaP0gdnxwlxLZU5zL/s1600/Don%2527t+Give+Up.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF9c8r3RdK4omz_P9cQNPAZE_Tlgcj4SEOtWJgCMfmhRTQGRWh_LOykvziD-8Zs6CdB-Ue_d-H8rSv_GaVbMKbXoyYDe5M5FW8V8XK7yHr4cYrRP0af0bvRNIvq0tuaP0gdnxwlxLZU5zL/s400/Don%2527t+Give+Up.jpg" width="400" /></a></div>
<br />Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-46404724513435195272016-03-13T10:57:00.000-07:002016-03-13T11:01:45.161-07:00Mindless Meandering <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMBsYQYfxirJtbGQXleC_uuzNo54kHOGk1EIYFlpoH5D-bkxSQw0Ryv8XyRNMCP8RiBG0_qKHsR8e_9XJLwTdlISheHYmYjTVau0ghFAcGLfdRTqeaf0lo0ijOnbr7LPIavJQ4jovJLlCI/s1600/Focus.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMBsYQYfxirJtbGQXleC_uuzNo54kHOGk1EIYFlpoH5D-bkxSQw0Ryv8XyRNMCP8RiBG0_qKHsR8e_9XJLwTdlISheHYmYjTVau0ghFAcGLfdRTqeaf0lo0ijOnbr7LPIavJQ4jovJLlCI/s400/Focus.jpg" width="400" /></a></div>
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<span style="font-family: verdana, sans-serif;"><br /></span>
<span style="font-family: verdana, sans-serif;">It’s Sunday, we have sprung ahead (that’s right we lost an
hour last night!) and for some we are using today to Meal Prep, get our gym
bags ready and finalize our workout schedule for the week ahead. All the above
are great and indeed necessary to reach our fitness goals, after all we have
all heard if you fail to plan, you plan to fail. However there is one thing
missing!</span><br />
<span style="font-family: verdana, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">I could care less how balanced your meals are, how aggressive
your workout schedule is and how cute you are getting ready to look for the
workouts (I mean who doesn’t coordinate their workout attire to their sneakers
after all this ensures you are going to have the greatest workout ever,
right?!). You see if your <b>mind</b> is
not in the game then all these time consuming elements are worthless, pointless
and a complete waste of your time. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">As En Vogue would say, “Free your mind and the rest will
follow.” I know, I just took you back and now the song is stuck in your head!
See, if your <b>mind</b> is not in synch
with your goals then you might as well be up a river without a paddle. For
those not familiar with that phrase it means that you are in an unfortunate
situation, you are unprepared with no resources to remedy the matter – you are
out of luck! The mind is one heck of a powerful force, it can either empower us
to move towards our goals or it can hold us captive in the realm of misery and
the land of can’t, won’t, don’t and not good enough and cause us to become
stagnant. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: "verdana" , sans-serif;">They key is to learn how to train and control your mind. We
have all heard the saying, “It all begins in your mind. What you <b>give</b> power to has power over you, <b>IF</b> you allow it. Notice that <i>give</i> is mentioned, <i>give</i> is an action - it is something you willingly do. We have
choices for the week ahead. Although we cannot control the unforeseen occurrences
that befall us all which can cause us to feel sad, disappointed, and even feel
like we have been uppercutted by life. We do have a choice in how we allow the unforeseen
occurrences to affect our mind which in turn has a direct impact on how we
execute our goals this week. <o:p></o:p></span></div>
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<span style="font-family: "verdana" , sans-serif;">This week I challenge you to stay focused on your daily
goals while you fight to keep your mind in the game. Here are some ways to
control your thoughts and mind so you can stay on track with your goals: <o:p></o:p></span></div>
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<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
</div>
<ul>
<li><span style="font-family: "verdana" , sans-serif;"><span style="text-indent: -0.25in;">·<span style="font-size: 7pt; font-stretch: normal;"> <i>
</i></span></span><span style="text-indent: -0.25in;"><i>Feed your mind positive food</i>: read
uplifting books/ magazines, listen to TED talks about success and goal planning.</span></span></li>
<li><span style="font-family: "verdana" , sans-serif;"><span style="text-indent: -0.25in;">·<span style="font-size: 7pt; font-stretch: normal;">
</span></span><span style="text-indent: -0.25in;"><i>Follow people that motivate you on Social Media</i>
(you can find me on IG: SFierce22 or <a href="http://thestacyfierce.blogspot.com/">thestacyfierce.blogspot.com</a> - shameless
plug </span><span style="text-indent: -0.25in;">J</span><span style="text-indent: -0.25in;">)</span></span></li>
<li><span style="font-family: "verdana" , sans-serif;"><span style="text-indent: -0.25in;">·<span style="font-size: 7pt; font-stretch: normal;">
</span></span><span style="text-indent: -0.25in;"><i>Focus your mind only on the things you can
contr</i>ol</span></span></li>
<li><span style="font-family: "verdana" , sans-serif;"><span style="text-indent: -0.25in;">·<span style="font-size: 7pt; font-stretch: normal;">
</span></span><span style="text-indent: -0.25in;"><i>Meditate to clear your mind</i></span></span></li>
<li><span style="font-family: "verdana" , sans-serif;"><span style="text-indent: -0.25in;">·<span style="font-size: 7pt; font-stretch: normal;">
</span></span><span style="text-indent: -0.25in;"><i>Stay active</i> - physical activity stimulates brain
chemicals that can leave you feeling happier.</span></span></li>
<li><span style="font-family: "verdana" , sans-serif;"><span style="text-indent: -0.25in;">·<span style="font-size: 7pt; font-stretch: normal;"> </span></span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;"><i>Keep
visuals</i> - having your goals in a place that you can see daily is a constant reminder
for your brain to stay focused.</span></span></li>
</ul>
<!--[if !supportLists]--><span style="font-family: "verdana" , sans-serif;"><o:p></o:p></span><br />
<div class="MsoListParagraphCxSpMiddle" style="margin-top: 12.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "verdana" , sans-serif;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-top: 12.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "verdana" , sans-serif;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-top: 12.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "verdana" , sans-serif;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin-top: 12.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "verdana" , sans-serif;"><o:p></o:p></span></div>
<div class="MsoListParagraphCxSpLast" style="margin-top: 12.0pt; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-family: "verdana" , sans-serif;"><o:p></o:p></span></div>
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<br /></div>
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<span style="font-family: "verdana" , sans-serif;">Remember feed your mind and the rest will follow!!!!!! </span><o:p></o:p></div>
<br />
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<o:p></o:p></div>
Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-75970527053221856872016-03-11T09:19:00.000-08:002016-03-11T09:19:04.724-08:00Fitness Friday: Snacking Tips <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibqDD-AcXBBKXULvitu89pVwkyW0jocCgiy2lEsgYHlxXRlMPLgbiNpYQr7aMLYucwhFAquIPNJrhgr1A0OJQuHhML48-ucE9n40Gq-koAUdfWgdP3_CMdsrlNOpWlrmug97rCZF6U7mb5/s1600/SNACKING+TIPS.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEibqDD-AcXBBKXULvitu89pVwkyW0jocCgiy2lEsgYHlxXRlMPLgbiNpYQr7aMLYucwhFAquIPNJrhgr1A0OJQuHhML48-ucE9n40Gq-koAUdfWgdP3_CMdsrlNOpWlrmug97rCZF6U7mb5/s400/SNACKING+TIPS.jpg" width="400" /></a></div>
<br />
<br />Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-79090152165744978262016-03-09T12:00:00.000-08:002016-03-09T12:01:17.518-08:00If only Consistency Was Consistent! <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVhbCPnX1U_FKuZQ84ra9Gnx_9O4EhqxfvORAFH2rB6N5FV8zomgHy2V4ozspPnz-DPHzTJUpL5xWlXnbRbi6-SQqueLCNfgdp2gyYQMMu_bvokJ1r0Yk7KQAn8OLpB6hzRI56ddPPotI6/s1600/hello-my-name-is-consistency.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVhbCPnX1U_FKuZQ84ra9Gnx_9O4EhqxfvORAFH2rB6N5FV8zomgHy2V4ozspPnz-DPHzTJUpL5xWlXnbRbi6-SQqueLCNfgdp2gyYQMMu_bvokJ1r0Yk7KQAn8OLpB6hzRI56ddPPotI6/s400/hello-my-name-is-consistency.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Image is courtesy of internet</td></tr>
</tbody></table>
<div class="MsoNormal">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Have you ever stopped to wonder why there are some things we
do on a consistent basis and other things we seem to constantly struggle to get
done? For example, as a child do you remember going straight to the bathroom to
wash up and brush your teeth before sitting at the breakfast table? Humph, try
to sit at the breakfast table with crust in your eyes and stink on your breath and
see what your mom does next! Perhaps you automatically set the coffee pot to
brew your favorite morning roast first thing in the morning (Lawd only knows
how we would function without that caffeine kick!). Have you noticed that
without even thinking about it when you come home from work you automatically
take off your shoes, perhaps grab 15 minutes of quiet time (if you are lucky)
and then head straight into the kitchen to cook dinner for yourself or your
family? <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Now stop and think, if we do these things automatically, on
a consistent basis then why in the world can’t we be consistent when it comes
to our fitness routines?!? Doing just some of the things I mentioned above
proves that we are capable of being consistent so what in the world is stopping
you from being consistent? <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">In my opinion, consistency ties in with habits as well as
cause and effect. You see as children we developed habits that were taught to
us. Our parents taught us to wash our face and brush our teeth before coming to
the breakfast table. Our parents/ guardians enforced this habit in us by waking
us, washing us and ultimately teaching us the routine by showing us. As we got
older, <b>IF</b> we made the mistake of
forgetting to follow routine we were quickly reminded to march our little behinds
straight back to the bathroom to wash up before coming back to that breakfast
table. Don’t you dare let Mami catch you walk over to that kitchen table all
crusty and unwashed after 50 million reminders because you best believe it’s on
and popping and she is already reaching for her chancelta (sorry its Puerto
Rican thing!) which is about to meet
your hind parts!! Ok don’t get all caught up on the disciplinary action and
start ranting about your views on spanking a child - that is NOT what this is
about! I use this example to show how we are taught certain behaviors and how
cause and effect ensure that we keep to our behaviors. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I say all of this to say we need to teach ourselves consistency
<b>especially</b> when we do not see an immediate
pay off. The million dollar question then is, <i>“How do I create consistency?” </i> The answer is so simple – <b>YOU </b>create it! There you have it folks the million dollar question is
answered.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">The work to build consistency falls on no one other than you.
As an adult no one can do it for you, no one can make it happen on your behalf,
and no one can create the desire for you. <b><span style="color: red;">YOU</span></b> have to <b>want</b>
to become consistent in order to reach your goals. This means that the goals
you set have to be so important to you, so deeply desired and engraved in your
soul that you cannot imagine leaving this life without accomplishing and
crushing them. You have to deeply crave and have a thirst so real for your
goals in order to be able to put in the work to develop a consistent spirit. Oh
yea – it takes work!! <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Once you have the goal etched in your mind and heart the next
thing is implementation. Set out a detailed list of how you will accomplish
this goal. This list should include daily, weekly and monthly actions that you
need to do. Each and every day you need to see this list and do what it calls for.
Each and every day - rain or shine, sick or not, whether in the mood or not,
busy or not - each and every day you attack that list and <b>do</b> the work! Each and every day you work at it, you chip away at
that list, you stay focused on your goal you feel what that end result feels
like and guess what? You have just built consistency! <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">There is no magic trick, no gimmick I could sell you (or anyone
else so save your pennies!) that creates consistency. The key to consistency is
<b>YOU</b> creating daily habits in which <b>YOU</b> carry out day in and day out in
spite of life’s unexpected curve balls, sicknesses, and feelings of wanting to
quit and give in. Being consistently consistent is a <b>daily</b> exercise of your will and seeing things through which will
lead to your goal. <o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal">
<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Think on that and work at it! <o:p></o:p></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Follow me on IG: SFIERCE22</span></div>
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Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-63106855895178973902016-03-06T10:14:00.001-08:002016-03-06T10:19:12.742-08:00Shhhhh!!!!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJDADDllD1ZA644Q-dP4Ib1cPDGnWRyXSCCUVPAHvnWvEdc-cd3d9I43Dz2JT9DPp_NobAs_qVBFZqVLAENxVzcLlzScBhItjEnaf8ocy8dJ_aarxcbHTqfJOlhYJaofNNPQmC_SJRiBFS/s1600/Believe+that+you+can.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJDADDllD1ZA644Q-dP4Ib1cPDGnWRyXSCCUVPAHvnWvEdc-cd3d9I43Dz2JT9DPp_NobAs_qVBFZqVLAENxVzcLlzScBhItjEnaf8ocy8dJ_aarxcbHTqfJOlhYJaofNNPQmC_SJRiBFS/s400/Believe+that+you+can.jpg" width="400" /></a></div>
<br />Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-53156124624112406892016-03-03T11:01:00.000-08:002016-03-03T11:02:20.408-08:00My Setback is my Ultimate Comeback! <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjZh1nAomu1NmnICqjGPnY-sAcKQ7L_jh-Q8NybnVZk6zMb4ZaLS_ot50EIDrT4dBA29_nu5eq559FlEQZIzVVOrSIgEhQKVYJORFZGO8tpkiPQ7ZIHTfhCc77CR9MRbLXbqZGDrxXFkBQ/s1600/SetbackSetupComeback+.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjZh1nAomu1NmnICqjGPnY-sAcKQ7L_jh-Q8NybnVZk6zMb4ZaLS_ot50EIDrT4dBA29_nu5eq559FlEQZIzVVOrSIgEhQKVYJORFZGO8tpkiPQ7ZIHTfhCc77CR9MRbLXbqZGDrxXFkBQ/s400/SetbackSetupComeback+.jpg" width="400" /></a></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">This past Monday I had knee surgery. I had put off this
surgery for way too long for fear of losing any progress and strength I had
gained over the course of this journey. Over the past few months my workouts have
become increasingly painful and my knee was progressively getting worse.
Although the elliptical and I became great friends, squats and lounges were becoming
my enemy! One of my worries was how will I continue to build up this booty if I
can’t drop it like a squat?!? Someone said to me, “With everything that is
going on in your life, now is the time to just stop and heal across the board. Now
is the time to take care of you and mend so that you can be made stronger and
go so much further.” <o:p></o:p></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">I had to stop and really think about that. Often we keep
pushing ourselves half broken, running on a ¼ tank going in a million different
directions never allowing ourselves a minute to rest only to hit a brick wall
and burn out. I realized that now was the time! Any deadlines that existed were
ones that I had created and ones that can easily be renegotiated. <o:p></o:p></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">So here I am on Day 4 of recovery. Knee surgery is
definitely not a walk in the park and there were some super painful days
however I’d like to think my stubborn attitude, resiliency and drive to get
back on my workout grind is helping me on the road to a speedy recovery.
Although I can’t workout at the moment there are still things I can do that are
still moving me towards my goals. <o:p></o:p></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">Here is a look at what I am doing to stay on track with my
goals while I am unable to work out:<o:p></o:p></span></div>
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</span><!--[endif]--><b><i>Focusing on eating clean</i></b> – Laying around
can present the challenge of wanting to graze like a cow out to pasture. Prior
to surgery I stocked up on veggies and fruits to munch on. I have some roasted veggies I can eat
throughout the day in addition to meals that can easily be thrown together by
anyone (such as a bean burger with avocado and some veggies on the side or a
side salad). <o:p></o:p></span></div>
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</span><!--[endif]--><b><i>Drinking ½ my body weight in water</i></b> –
Hey, with nothing but time on my hands I can sip on water all day and hop to
the restroom as often as I need to! The water is also helping to flush out all
these meds from my system and keeping my joints lubed. The bathroom runs can be
viewed as physical activity for the day! <o:p></o:p></span></div>
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</span><!--[endif]--><b><i>Keeping my eye on the prize </i></b>– With so
much time on my hands the mind can get idle so I feed my mind things that keep
me motivated while I am bed bound. I’ve been researching workouts to strengthen
my knees in addition to reading about Fitness experts/ athlete’s that have overcome
physical limitations and injuries. I also started reading about chair workouts
I should be able to start doing next week which can help to keep me strong and
keep my muscles working. <o:p></o:p></span></div>
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</span><!--[endif]--><b><i>Formation </i></b>– No, I am not talking
about Bey’s Super bowl formation!!! I have been watching tons of You tube
videos on proper form when working out. Form is so important not only for best results
but also to prevent injury. I want to ensure I have it right when I get back to
it! <o:p></o:p></span></div>
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<span style="font-family: "helvetica neue" , "arial" , "helvetica" , sans-serif;">See, although I initially thought this surgery was going to
be a major setback the time out is gearing me up for one heck of a comeback!! Anything
that life may throw your way has the opportunity of creating a stronger and
better you - it’s all based on your
perspective, drive and attitude!</span><o:p></o:p></div>
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Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-6700741228962996902016-01-24T10:53:00.000-08:002016-01-24T10:55:03.426-08:00Snowmageddon 2016: Keep Those Pounds Off<div class="separator" style="clear: both; text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBbsJOlW1UWfXgwzHJ0vBw9zaExZsuYinG2ChtXSbwqOWELr-mjS0e1UqlXks3sIwbvV_k-ZezSqi61QTgkmTQHvLRxKYWga37lpAsFXBEP2tey97Tea9ITYAt-oNralEVgYKVlqSJPbGK/s1600/Snow+Snow+Go+Away.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBbsJOlW1UWfXgwzHJ0vBw9zaExZsuYinG2ChtXSbwqOWELr-mjS0e1UqlXks3sIwbvV_k-ZezSqi61QTgkmTQHvLRxKYWga37lpAsFXBEP2tey97Tea9ITYAt-oNralEVgYKVlqSJPbGK/s320/Snow+Snow+Go+Away.jpg" width="320" /></a></div>
<span style="font-family: "verdana" , sans-serif;">If you are on the East Coast you may be snowed in and on the verge of Cabin Fever (if it hasn't kicked in already). Perhaps your day consists of TV binging on the couch or in the bed (hopefully you are turning to avoid bed sores), cooking as if the world is coming to an end (and tasting every single item), napping on and off and mindlessly grazing on anything you can get your hands on like a cow out to pasture. Am I right? No judgements here, I get it. Snow days can bring on laziness and a disruption to one's routine which can bring on unwanted pounds. </span><br />
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<span style="font-family: "verdana" , sans-serif;">Times like these you have to dig deep, get creative, make good choices and just move. I will say I have enjoyed the guilt-free disruption of life and have enjoyed some much needed down time however know the difference between taking a break and falling into a coma! Here are some tips to help in avoiding the snowed in weight gain. </span></div>
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<ol>
<li><span style="font-family: "verdana" , sans-serif;"><b>Choose healthy options to snack on</b>. Pick snacks that are loaded with fiber and protein to keep you feeling satisfied such as nuts, veggies and fruits. </span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>Get physical!</b> Do activities that will increase your heart rate such as aerobics, Zumba, HIIT routines, dust off that treadmill/ elliptical, go shovel, work on expanding the family (hey.. it burns calories and increases your heart rate!), take a walk in the snow, or pull out that Wii and play. The Internet is a great resource which has tons of in home workouts available for free as well. T</span><span style="font-family: "verdana" , sans-serif;">he key is to increase your heart rate and burn those calories.</span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>Avoid boredom</b>. Most times boredom leads to mindless eating so focus on keeping your mind occupied. Use this time to create a weight loss plan. Research various exercises, foods which aid in weight loss, read articles on people that were successful in reaching their goal and make a plan to incorporate those tips in your daily routines going forward. </span></li>
<li><span style="font-family: "verdana" , sans-serif;"><b>Stay hydrated</b>. Often times when we think we are hungry we are really just thirsty. Before reaching for those Ding-Dongs grab a bottle of water first! Better yet, before reaching for that bottle of wine or liquor knock out a quick 32 oz of H2O- put it in a wine glass if it makes you feel better or take it straight to the head whichever you like. Just remember to stay hydrated! </span></li>
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<span style="font-family: "verdana" , sans-serif;">Overall those are some tips to staying on track during Snowmageddon of 2016. I hope you find them useful and I look forward to meeting any new additions come late October 2016! </span></div>
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Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-65789913555693132972016-01-13T05:12:00.000-08:002016-01-13T05:12:39.394-08:00Step by Step<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcIUJED3xb3duQZLTgyyx76lQzBsZhet8tczmhVS6U31gNmaXxM91nhcNARJxhxnacjYRZg6xI9P4DjM-LsFFkSlndWsUuQZu_m9_wuz-OtKKE-6CXmYrcTu187HXGPYI_OywZuFuHLquN/s1600/One+Step+At+A+Time.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcIUJED3xb3duQZLTgyyx76lQzBsZhet8tczmhVS6U31gNmaXxM91nhcNARJxhxnacjYRZg6xI9P4DjM-LsFFkSlndWsUuQZu_m9_wuz-OtKKE-6CXmYrcTu187HXGPYI_OywZuFuHLquN/s400/One+Step+At+A+Time.jpg" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Helvetica Neue, Arial, Helvetica, sans-serif;"><b><span style="font-size: small;">Today make it your resolve to do something that moves you closer to your goal!<br />No excuses accepted! Don't cheat yourself. </span></b></span></td></tr>
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<br />Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-30782824395645023812016-01-10T11:39:00.000-08:002016-01-10T12:03:05.868-08:00The Journey Continues....<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9ijPKyAB2a1Z1_u4aQWs65q1dpZNu0TXbFiq9LO7x0ZtJopLrUhNVPBgaVSp7DnK4noaD1uDS6LgcU9xoRISadk5_VnS7JZWErYPXTSBQvg3sJQmVHCGKOQRKBerhCkrtGZ4C08M7p2o_/s1600/E+S+T+.+2009+%25284%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg9ijPKyAB2a1Z1_u4aQWs65q1dpZNu0TXbFiq9LO7x0ZtJopLrUhNVPBgaVSp7DnK4noaD1uDS6LgcU9xoRISadk5_VnS7JZWErYPXTSBQvg3sJQmVHCGKOQRKBerhCkrtGZ4C08M7p2o_/s400/E+S+T+.+2009+%25284%2529.jpg" width="400" /></a></div>
<span style="font-family: Georgia, Times New Roman, serif;">For some week one of upholding New Year Resolutions has come to an end, for others our journey just continues. Whether you are a Resolutioner (I just created a new word!!) or a Lifer one thing holds true, consistency is key! </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">You may be asking yourself if consistency is all that is needed on this journey to fitness. My answer to you is <i>no</i>! There are other critical components that help to create the "perfect storm." Although I admit had I been consistent from Day 1 on my journey, I would have already reached Pro Bikini competitor status, perhaps I would have made the cover of Sports Illustrated, maybe I would have been the next Ms. Olympia! Ok, ok, ok, a little ambitious and over the top but hopefully you get my point .. I would have already reached and surpassed my goal. </span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">In addition to consistency you have to make a <u>commitment </u>to yourself. You have to commit to the journey that lies ahead which is filled with twists and turns, uncertainties, downfalls, disappointments, milestones, setbacks, achievements and u turns. You have to make a promise to yourself that no matter where this journey may take you and despite whatever you may encounter that you will <b>not</b> give up on your goal and ultimately you will <b>not</b> give up on yourself.</span><br />
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<span style="font-family: Georgia, Times New Roman, serif;">Lawd knows I have been at this journey for quite some time and have had my share of good and bad experiences along the way. After thinking over my journey, here are some critical keys to success that I urge you to equip yourself with as you continue or even begin on your personal journey:</span><br />
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<ol>
<li><span style="font-family: Georgia, Times New Roman, serif;"><b>Set short and long term goals</b> - Create a list of realistic goals that are achievable and attach timelines to each of them. </span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;"><b>Be consistent</b> - I often joke that I am consistently inconsistent which is one of my biggest flaws (I am a work in progress!). To overcome this I have started creating daily lists for myself which remind me of the things I need to do each day to get me one step closer to my goals. For instance, this week my Monday list includes waking up and knocking out 1 hour of cardio, packing my lunch, setting aside 15 minutes during my day to clear my mind and breathe, attending an evening class at Body by Maria and drinking 110 oz of water. </span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;"><b>Stay motivated</b> - Surround yourself with people that share similar goals and those that have already reached the goal you are chasing. </span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;"><b>Keep visuals</b> - Create a vision board for your goal. My phone is full of pictures of the abs I want, the booty I am squatting for, the quads I crave and the look I am going for. The mornings that I want to be lazy I look at those photos and within no time I am out that bed and heading to my work out. </span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;"><b>Believe in yourself</b> - This by far is the biggest factor in whether you will succeed in reaching your goal or not! You cannot rely on others to push you, motivate you or even believe in you. The truth is many people will be doubting you along the way. You have to become strong mentally and ignore the negativity and believe in yourself! You have to know without a shadow of a doubt that you <b><span style="color: red;">CAN </span></b>do this!! The power is within you just waiting to be tapped into and unleashed. </span></li>
<li><span style="font-family: Georgia, Times New Roman, serif;">Lastly, it sounds so cliche<b> </b>but <b>Just Do It</b>!!!! Whether you want to or not at that moment force yourself to just get up, get dressed and Just Do It! </span></li>
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<span style="font-family: Georgia, Times New Roman, serif;">I assure you this journey will not be nor is ever easy but I promise you it is so worth it. The benefits outdo any sacrifice you will make along the way and the rewards are simply priceless. </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">Here's to reaching all your goals and then creating new bigger and better ones! </span></div>
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<span style="font-family: Georgia, Times New Roman, serif;">.....<i>Take these words and allow them to ignite your inner fierce ... </i></span></div>
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<span style="font-family: Georgia, Times New Roman, serif;"><i>Stacy Fierce (</i></span><i style="font-family: Georgia, 'Times New Roman', serif;">SFierce22 - IG)</i></div>
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Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0tag:blogger.com,1999:blog-984190285353344820.post-47371584745188165042016-01-02T10:05:00.000-08:002016-01-02T10:05:19.407-08:00Excuse the Excuses! <table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNjADE_-NhLXBOyOXrkJfzxpbpuEadi46eGhkvgdXRZ6CBLpVfr182mgicam28RwhZba01Yc-0llqkQ1Y1Agq_lyjNK_fbXVW6XKO9YqjQKYWExW4DXDLBRDflHsEGQocQR4Zi5xJP0T06/s1600/Blog+1.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" height="224" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNjADE_-NhLXBOyOXrkJfzxpbpuEadi46eGhkvgdXRZ6CBLpVfr182mgicam28RwhZba01Yc-0llqkQ1Y1Agq_lyjNK_fbXVW6XKO9YqjQKYWExW4DXDLBRDflHsEGQocQR4Zi5xJP0T06/s320/Blog+1.jpg" width="320" /></span></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif;">Does this sound familiar? </span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif;">How many times have you tried on an outfit and asked someone or even yourself if the outfit made you look fat? Or better yet, did you ever catch yourself saying, "This is going to look good once I put on my Spanx!</span>" <span style="font-family: Arial, Helvetica, sans-serif;">We are all guilty as charged! </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The harsh reality is that we don't want to hear the truth. We want whoever we are asking to say, "No girl, that dress looks good on you it makes you look so slim!" We are forcing the person we are asking to lie to us just to make us feel better and avoid the truth. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Well the truth is .... <b>it's not the dress</b>..<b> it's <span style="color: red;">YOU</span></b>! That fat you are carrying around is what is causing you to look fat in everything you put on! I know that sounds so harsh and rude, in all honestly I slightly cringed when I typed that. Please do not think I am fat shaming anyone however we need to deal with the facts so that we make progress. If we constantly make excuses for ourselves we will never deal with the real issue and therefore we cannot move forward. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Whew!!! Now that we got that out of the way let's move on. We just took the first step in acknowledging and accepting the truth and now we can work towards a resolution. The million dollar question is .. How? My answer is rather simple: <b>excuse the excuses</b>. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">We stop our progress because we are full of excuses and we subconsciously talk ourselves out of reaching our goals. We all know there is no secret to weight loss. Success lies in consistently eating clean, drinking water and exercising. Why are you not successful in your weight loss endeavor? I will be bold and proclaim the reason is because YOU are getting in your own way with your excuses and stories! </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">How many times have you said any of the following:</span></div>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">I am so tired </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">I just don't have the time </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">I cannot afford a gym membership or trainer </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">I don't know what to eat or how to workout </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">I don't want to mess up my hair </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">I have small children to care for </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">My body aches </span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">Etc, etc, etc </span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;">I could continue on however I think you get the point. I have used all of the above at some point or another and even created a few good ones myself. I also understand the struggle that comes along with this journey all too well and that is why I can write this. This message comes from a place deep within my heart with an aim of helping anyone that comes across this. I am right there with you in this struggle the only difference is that I let go of the excuses and made my health my priority. I travel an hour just to get to some of my workouts, I juggle after school activities for the kids, I have a full time job, I am a student, I help others reach their goals, I have a bad knee and my list goes on. I could use any one of these as an excuse and skip workouts however I resolved to finally meet my goals despite all the things that occur in life and to find solutions to obstacles that will arise along the way.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Take the first step today and make yourself a priority! Put away all your excuses, despite what you think or how legit you think your reasons are, if they are preventing you from reaching your goals they are simply <u>EXCUSES</u>!!! Pour that energy into your walk/ run/ training session and give it your all. As Nike says, "Just do it!" </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Stop looking for the dress that doesn't make you look fat and start doing the work to burn that fat!! </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><i>.....<span style="font-size: x-small;">Take these words and allow them to ignite your inner fierce</span> </i></span></div>
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Anonymoushttp://www.blogger.com/profile/06628754701347342375noreply@blogger.com0