Tag Archives: negativity

12 Healthy Habits


Received this email recently & found it very fitting — it is from Marc & Angel (www.marcandangel.com/)!!!

You should never be too busy to smile!!!!

1.  Smile at perfect strangers.

Don’t wait for people to smile ~ smile at them first.  Talk to someone you don’t know: straight from
your heart; give them a compliment.

2.  Pretend today is going to be a great.

Do so, and it will be.  A great attitude always leads to great experiences.

3.  Reflect on what’s good.

Appreciate all the good things in your life, no matter how small.
You already have some amazing things in your life, whether you realize
it or not. Take time every day, throughout the day, to thank life for all that it has given you, to
thank others for what they give you, to be grateful.

4.  Use personal strengths to get things done.

Everyone possesses unique personal strengths.  We all have different
talents and skill sets.  The state of completion always creates a sense of achievement.  If this achievement is based exclusively on your personal ability to get the job done, the psychological rewards are priceless.

5.  Use your imagination.

How is it that we are born knowing how to enjoy life, and yet after learning all of the wonderful things we adults learn, we somehow forget how to have fun?  It’s almost like we get dumber in this regard as we get older. The solution?  Counteract the aging process with the full power of
your imagination.  You don’t have to pretend bananas are rocket ships – although that would be fun – but try to imagine something that makes you smile at least once a day.

6.  Create something.

Creation is a process like none other.  Putting to use your innovative faculties and constructing something with your own two hands will leave you with an indescribable sense of wholeness.   There really is no substitute for it.  The only caveat is that it must be related to something you actually care about.  If you are creating financial plans for clients all day and you hate it, then that’s not going to work.  But if you can find something you love, and create something related to it, it will make all the difference in your life.

If you haven’t created something in a while just for the sake of creating, try it.  You will not be disappointed.

7.  Help someone else for a couple minutes.

In life, you get what you put in.  When you make a positive impact in someone else’s life, you also make a positive impact in your own life.  The more you help others, the more they will want to help you.

8.  Share your lunch break with a close friend.

Get out of the office, away from your work and spend 30 to 40 minutes eating and socializing with someone you care about.

9.  Get rid of one thing a day.

We have so much clutter surrounding us at any given moment and we’ve become so accustomed to it that we no longer notice how it affects us.  If you start cleaning up some of that external clutter, a lot of internal clutter will disappear as well.

Choose one needless item each and every day and get rid of it.  It’s that simple.  It might be difficult at first, so expect some resistance.  But after some time you will begin to learn to let go of your clutter tendencies.

10.  Meditate.

Meditation is the art of focusing 100% of your attention in one area.  The practice comes with a myriad of well-publicized health benefits including increased concentration, decreased anxiety, and a general feeling of happiness.

On a general level, meditation helps you slow down, accept the moment you are in and achieve a higher sense of presence.  If you use meditation as a form of relaxation, it really doesn’t take long for you to start feeling the positive effects.

11.  Avoid negativity and negative people.

Don’t belittle yourself and don’t put up with people who try to belittle you.  You are as capable as you believe you are.  There will always be obstacles, but if you think positive thoughts and seek solutions, you can accomplish what others say is impossible.

12.  Enjoy the moment.

This moment is your life.  Enjoy it.

Whatever you’re doing, regardless of the circumstances, pay attention and appreciate it.  Reading, writing, talking with a co-worker, taking a shower, walking up stairs, eating, washing dishes, sweeping, etc.  These small moments make up a huge portion of your life.  They can be
enjoyed if you open your eyes and ears, and pay attention to what you’re doing.  Happiness is found with steady awareness.


Healthy Living made easy


Do you seem to always be going back and forth with the latest fad diet craze?  Are you juicing for 3 days straight & then binge eat?  Are you just lost with how to be healthy?  Just KISS (Keep it Simple Silly)!

1. Be active every day ~ find ways to move EVERY DAY.  If you are at work, set your alarm to get up from your desk every hour and walk around the office, go walk the stairs, get outside for a quick walk.  

2. Fuel up on real food ~ steer away from the processed foods, refined carbs and high fat dishes.  

3. Create your own healthy environment ~ find different ways to get your exercise in.  Go for a hike, find a new park you can take the kids too, get outside and start cleaning up your yard.  

4. Stay true to your purpose ~ are you living your life with what you want to achieve?  We all have goals and dreams, is your lifestyle built around them?  

5. Believe you can succeed ~ learn to get rid of the negatively nellie sitting on your shoulder.  When the scale isn’t responding as fast as you want we tend to get disappointed and “throw in the towel”.  Look at what you have already accomplished & focus on other ways of measurement besides the scale.  Keep a positive mind & see the results faster!

6. Make healthy living fun ~ being healthy isn’t suppose to be a chore.  It is suppose to be fun and all in moderation!  Look at ways to make exercise fun ~ grab your spouse, grab your kids, grab a friend & go try something different.  For example gardening & yard clean up is something that needs to be done in spring, get outside and really work your heart & your muscles.  Just make it fun!

Tips to help managed stress

slow down, relax, take it easy, enjoy life -  motivational lifestyle reminders on colorful sticky notes

April is National Stress Awareness Month.  Here are some ways to help manage your stress.

  • Take a time-out. Practice yoga, listen to music, meditate, get a massage, or call a friend. Stepping back from the problem helps clear your head.
  • Eat well-balanced meals. Do not skip any meals and make sure you have healthy, energy-boosting snacks on hand.
  • Limit alcohol and caffeine, which can aggravate anxiety and trigger panic attacks.
  • Get enough sleep. When stressed, your body needs additional sleep and rest.
  • Exercise daily to help you feel good and maintain your health.
  • Take deep breaths. Inhale and exhale slowly and count to 20.
  • Do your best. Instead of aiming for perfection, which isn’t possible, be proud of however close you get.
  • Accept that you cannot control everything. Put your stress in perspective: Is it really as bad as you think?
  • Welcome humor. A good laugh goes a long way.
  • Maintain a positive attitude. Make an effort to replace negative thoughts with positive ones.
  • Learn what triggers your anxiety. Is it work, family, school, or something else you can identify? Write in a journal when you’re feeling stressed or anxious, and look for a pattern.
  • Talk to someone. Tell friends and family you’re feeling overwhelmed, and let them know how they can help you. Talk to a physician or therapist for professional help.

Fitness Tips: Stay Healthy, Manage Stress

For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity (e.g. brisk walking) each week, 1¼ hours of a vigorous-intensity activity (such as jogging or swimming laps), or a combination of the two.

  • 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
  • Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
  • Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
  • Grab an “exercise buddy.” It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
  • Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.

Goals, why am I struggling?????


I am constantly talking about the importance of setting goals, writing them down, placing them where you can see them every day, multiple times a day!  By not having goals identified and written down, how do you know when you reach them?  Are you solely going to rely on your memory?  Why not have concrete information?

As I sit here 11 days before the year 2016 starts, I find myself struggling to identify what MY goals are going to be for the year.  In 2015 my number one goal was the Disney Princess Half Marathon; then I lost it all ~ lost my motivation, dealt with some leg issues that kept me sidelined and not participating in a couple of races I had planned.  I spent a good chunk of 2015 just going through the motions, with no real plan in place (that is NOT A GOOD THING FOR ME!).

So what do I want to do for 2016?  I honestly don’t know.  Sure I can sign up for a few 5K races, even 10K’s but I need something BIG, something to push me beyond my limits.  BUT I don’t know what that is.  I’m really struggling here.

Granted I have the more common goals ~ lose a few pounds, stay fit, eat more vegetables, etc.  But I’m looking for that “big” goal!

10 days, 3 hours, and 34 minutes left to think……


The 7 Health Benefits of Flaxseeds


There’s a reason, or several, why flaxseeds are considered a superfood. Flaxseeds are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and ALA omega-3s. Research has also found that flaxseeds may help lower the risk of diabetes, cancer, and heart disease.

Here are several reasons why you should start incorporating flaxseeds into your diet:

1.Helps Lower Blood Cholesterol & Glucose Levels

Flaxseeds are rich in both soluble fiber and insoluble fiber. Soluble fiber dissolves with water and creates a gel-like substance that helps lower blood cholesterol and glucose levels. Insoluble fiber absorbs water, which adds bulk to your digestive tract and helps to move things through quickly.

2.Cardiovascular Benefits

Flaxseeds are rich in omega-3 fatty acids, which are polyunsaturated fatty acids that are essential to a healthy lifestyle and help protect our cardiovascular system. Omega-3 fatty acids help our body to function normally by controlling blood clots and building cell membranes in the brain. Omega-3 fatty acids help protect against heart disease and stroke.

3.Helps With Weight Management

Flaxseeds expand when ingested, making you feel fuller. Grind up flaxseeds into your morning smoothie.

4.Prevents Hot Flashes

A study published in the Journal of the Society for Integrative Oncology suggests that dietary intake of flaxseed can decrease hot flashes in post menopausal women.

5.Increases Immunity

Alpha-linolenic acid, or ALA, the primary omega-3 fatty acid found in flaxseeds has been shown to decrease inflammation, allowing your immune system to function properly. Flaxseeds can help relieve autoimmune and inflammatory disorders such as rheumatoid arthritis, psoriasis, and lupus.

6.Improves Blood Sugar

Strong evidence suggests that adding flaxseeds to your daily diet improves glycemic index control in obese individuals with pre-diabetes.

7.Protects Against Radiation

Research from the Perelman School of Medicine at the University of Pennsylvania found that a diet that includes flaxseeds helps protect skin tissue from being damaged by radiation. The anti-inflammatory properties in flaxseeds works as a protector against radiation pneumonopathy, lessening the effects of radiation and protecting the body from lung disease.

So try grinding up flaxseeds and adding them to smoothies, turkey burgers, sauces, or even baked goods!

Do you make excuses?

Are you constantly finding yourself saying “I’m too busy” to exercise, to cook dinner, to take time for yourself as a destressor?  Do you find an excuse for every obstacle or every task you do not want to complete?
According to Wiki, making excuses is “an unconscious defense mechanism in which perceived controversial behaviors or feelings are logically justified and explained in a rational or logical manner in order to avoid any true explanation, and are made consciously tolerable by plausible means.”
If you break this down when it comes to fitness ~ do you make the excuse for fear of the unknown with exercising? ~ With so many options to help your learn about exercising, you do not have anything to complain about.  YouTube, invest in a personal trainer (some will do a 1 time appointment to help you get started), look at fitness magazines or books, take to social media, google fitness workouts.  Will you look “silly”? ~ no one is watching you exercising and if they are, they are not working hard enough for themselves!   Are you bored with exercising? ~ try different types of exercises (have you tried running, Zumba, CrossFit, Boot Camp, etc), do not limit yourself to just walking on the treadmill or in your development.  Do you not like a gym setting? ~ then look for outside classes such as Boot Camp, Zumba, Spinning, and more Cross Fit.
If you break this down when it comes to your diet ~ do you make the excuse you have to take this kid here, this kid there so you have to grab fast food? ~ that morning before work, get your ingredients and throw in the crockpot; it will be ready by the time you all return home to eat a healthy dinner before becoming a taxi cab!  Do you make the excuse that you don’t know how to cook? ~ google your favorite ingredient (i.e. chicken) and look for different recipes, then experiment.  You may find you truly love cooking & have a knack for it.  Failing to plan is planning to fail!  Designate one day a week to plan out meals (maybe you just plan out dinners) and all ingredients needed, then those things that you can prep before hand, do so.  You just saved yourself a few minutes that night you are going to be running all over.
Living a healthy lifestyle does not have to be cumbersome ~ a little planning goes a long way!  Grab a friend, grab your dog and get out for some exercise!  Then prepare dinner!

Week 2 Weigh-In Thoughts


I lost 3 pounds and 6.75 inches over the last 2 weeks.  At first, I was disappointed when I only saw 3 pounds were gone.  Then, Debi was writing down the measurements and I realized it was the inches lost that were going to make my clothes looser!

I think a lot of the time we get wrapped up in our how much we weigh, when the bigger accomplishment is how your clothes fit or how much stronger you are.  Unfortunately, society has always made women feel less desirable if they don’t weigh within a certain range.  I think slowly this outlook is changing with the new motto “strong is the new sexy”.

So join me in not focusing on the scale number.  Use it as one gauge in your arsenal but not the only tool.

Now on to Week 3 of feeling good and kicking ass!

Use exercise to help you through

How many times have you been faced with an uphill battle & you just feel like hiding under the covers or snapping your fingers to make it all go away?  Do you find yourself slipping into a dark place?  Do you find that you start distancing yourself from others?  Do you find that you are mindless eating?  All pretty common examples.  

Recently I have found my outlet to help deal with some struggles.  EXERCISE.  I have found that my commitment level is higher again & I’m going forcefully through my workouts.  I see it as a way of getting my frustration out, dealing with stress, sadness, whatever may be bothering me.  Not complaining — I’m actually glad I’m going through this & will hopefully come out stronger ~ mentally & physically!  

The next time you are dealing with an “issue” try exercising ~ get on the treadmill, go for a walk, lift some weights (that is my strong suit right now), whatever but just try it.  And then do it again tomorrow & the next day & the next day ~ see if it helps you!  

~ Carpe Diem ~

Setbacks & how to regain!



Have you ever wondered if you’ll ever get in shape again? Setbacks happen, whether it’s an injury, a crunch time at work, or a hectic time with your family.

Whatever it was, you’ve fallen off the wagon. This happens to just about everyone. You can rebuild your stamina and come out of this healthier, stronger, and even a little wiser. You need to develop these three things:

  1. A fitness goal ~ Sit down and figure out a goal you want to achieve. Do you want to run a 5K? Swim 10 laps? Climb a mountain? Write down your goal, and keep it in front of you. The refrigerator or your desk are good places to see it daily.
  2. A fitness plan ~ Now figure out the steps you’re going to take to get to that goal. Look at how, where, and with whom you spend time, and start to make changes that allow you the time you need to get back in shape.
  3. Fitness opportunities ~ If you’ve been injured and are on the road to recovery, find ways to exercise that begin to rebuild your strength and stamina. You might try elliptical, bicycling, swimming, yoga or pilates.

When you hit that roadblock


So you have hit a roadblock? Did you take some time off from training & now find yourself not doing what you use to be able to?  Incorporate these tips

Mind ~ Accept that you have hit an obstacle and you need to find a different path. See this as a chance to explore new approaches to self-care and fitness.

Muscles ~ Start slow. Sure, you were able to run 3 miles 2 months ago, but right now you can only run one. So run one & know that you’ll build up again. This is also a good time to incorporate strength training, since strong muscles, ligaments, and tendons help prevent injury. Aim to use weights twice a week, or shoot for 25 pushups, 25 squats and 100 sit-ups to start.

Mouth ~ Remember, fitness isn’t just about exercise. It’s about your total health. Concentrate on other ways of nourishing your body. For example, make it a goal to eat more vegetables, cook more often at home, and bring healthy homemade lunches to work.