Pitiful or Powerful

“You can’t be pitiful and power. Choose one.” -Joyce Meyer “Turn your wounds into wisdom.” -Oprah ~ When times are tough, you choose to let it bring you down or motivate you to push even harder. We believe about ourselves what we think of ourselves.

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Stressed? New Morning Routine for You

All professionals have a routine they stick to for the a.m. wake up call.  However, what do you do if you are stressed out about work, a relationship, or life. There are many things you can do to get your day started instead of depending on your work environment to ease the stress. The list below is all therapeutic suggestions for a stressful morning.

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#1 Wake up early

Go for a run or go to the gym

Reflect

Sit in your favorite spot and sip coffee

Play with your pet

Write in your journal

Read and study goals for the day

#2 Get fresh air

Go for a walk around your neighborhood

Sit on your balcony

Do a project in your yard

Garden

Walk to work

#3 Play with your pet

Take your dog for a walk or ask a neighbor to take theirs if you don’t have one.

Cuddle with your pet

Groom your pet

Play fetch with your dog

#4 Read

Read a few pages from your favorite book

Catch up on a book

Read business articles

Read your favorite blog

If a writer, read part of your book

#5 Reflect

Pray

Talk to your spiritual being

Meditate

Reflect on life

Reflect on your daily or life goals

Reflect on what you are grateful for

 

 

 

Different Ways to Wind Down

At some point in everyone’s life, we get stressed and feel overwhelmed. I find several ways to unwind when I have had a long day or I am stressed about something. Owning two companies, having a pet, and dealing with several different clients can be very challenging. The best part about creating my own schedule is I get to choose what I want to do when I want to do it, but these few tips can help those who work a nine to five also.

Read.

I am an avid reader. So, I find a good book in my library, one of my favorite websites, or a good magazine, and I read with a cup of coffee.

Run.

Running and exercising is one of the best ways to relieve stress and stay healthy. I run twice a day, at least three to four times a week.

Clean.

Cleaning has always been a good stress reliever for me. From cleaning, redecorating, and even doing laundry helps me unwind and relax.

Go for a walk.

I live in a downtown area where there are many coffee shops, shopping centers, and much more for me to explore. I try to leave my apartment once a day to view a different environment.

Laugh.

Binge watching is the new relationship for singles. Go on Netflix or Hulu and watch your favorite TV show or movie. Include your favorite snack and wine. Enjoy!

Talk to someone who makes you feel good.

Talking to a friend and family member is always helpful whether you are stressed or just need someone to talk to.

Latest Workout Routine

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When I decided that fitness would be my new year resolution, I knew that the journey would be interesting and fun. I’ve been trying new things to stay in shape and to gain lean muscle. For the past two weeks, I’ve been working out three to four days a week. The workouts consist of playing basketball for 30-45 minutes, running 1 1/2-3 miles, and/or bike riding for 1-2 hours (depending on weather and destination). My weight goes up and down between 135-141, but I’m still gaining muscle definition. I’m becoming more curvy; slim curvy.

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Latest Shake

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My boyfriend and I tried a new shake. We kept it healthy, but also tasty. This was our last meal of the day after a 45 minute workout.

Ingredients

1 pack of Dole Frozen Fruits and Greens

Includes: Mango, Bananas, Apples, Pineapples, and Spinach.

Kale

Grapefruit juice

Add your favorite yogurt

 

 

Sesame Dressing

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Saturday’s workout was all about the back. As I mentioned before, my goal is to gain weight and lean muscle. I’ve always had issues gaining weight, mainly keeping the weight on. The number one problem, I was I focused on cardio more than lifting weights.

Pre-workout meal:

Salad:

Iceberg lettuce

Boiled eggs

Garlic salt

Chopped celery

Carrots

Cucumbers

Cranberries

Sesame seed dressing

Workout:

Rows 4×10

Flys 3×10

Medicine ball throws 2×20

  • Be sure to begin hydrating 24 hours in advance. I am constantly drinking water daily.
  • Stretch before and after you exercise

Today’s Lunch

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Today’s lunch consisted of the healthy foods you see in the photo above. Below I will discuss with you why  I chose the following foods and why they are good for you.

Fish

Fish is a high-protein, low-fat food that provides a range of health benefits. White-fleshed fish, in particular, is lower in fat than any other source of animal protein, and oily fish are high in omega-3 fatty acids, or the “good” fats.

Fish help maintain cardiovascular health by playing a role in the regulation of blood clotting.
Fish may reduce tissue inflammation and alleviate the symptoms of rheumatoid arthritis.
Fish may play a beneficial role in cardiac arrhythmia (irregular heartbeat), reducing depression and halting mental decline in older people.

Yogurt

Eating yogurt is one of the most common ways to consume the healthy bacteria beneficial to the gut known as probiotics. Probiotics are effective in regulating the digestive system and decreasing gas, diarrhea, constipation and bloating.

Yogurt may reduce the risk of high blood pressure.

Yogurt may help you feel fuller.

Celery

Celery is an excellent source of vitamin K and molybdenum. It is a very good source of folate, potassium, dietary fiber, manganese and pantothenic acid. Celery is also a good source of vitamin B2, copper, vitamin C, vitamin B6, calcium, phosphorus, magnesium and vitamin A.

Celery reduces inflammation.

It helps you calm down.

Carrots 

Carrots are a rich source of this powerful antioxidant, which, among other vital uses, can be converted into vitamin A in the body to help maintain healthy skin. 2. Digestion: Carrots increase saliva and supply essential minerals, vitamins and enzymes that aid in digestion.

Carrots kill harmful germs in the mouth and help prevent tooth decay.

The nutrients in carrots can improve the health of your eyes, skin, hair, nails and more through helping to detoxify your system and build new cells.

Cucumbers 

Cucumbers are an excellent source of vitamin K and molybdenum. They are also a very good source of the pantothenic acid. They are also a good source of copper, potassium, manganese, vitamin C, phosphorus, magnesium, biotin and vitamin B1.

They also contain the important nail health-promoting mineral silica.

Rehydrates body and replenishes daily vitamins.

Fight cancers.

Relieves bad breath.

Hangover cure (Ha!)

Aids in weight loss.

Strawberries

Nutritional highlights. Strawberries are an excellent source of vitamins C and K as well as providing a good dose of fibre, folic acid, manganese and potassium.

Strawberries promote eye health.

Strawberries help fight cancer.

Strawberries keep wrinkles at bay.

 

Him/Her Workout Day 1

Great health and wellness starts from within. You must have a strong mental attitude to set a goal and accomplish it. Great support helps also. Set your goals and accomplish them. Welcome to 2017.
Him:
Athlete
Ex-football player
Ex-basketball player
251
Her:
Athlete/ Marine
Ex-basketball player
Ex-track sprinter
Ex-Marine
135
Goals:
Her: Weight gain/ lean muscle
Him: Weight loss/ muscle definition


Routine Day #1:

Her:

Upper body

Chest/back/biceps/triceps

Weight: 20lbs – 55lbs *vary per machine

Curls 4X10

Bench press 3X10

Tricep extensions 3X10

Shoulders 3X10

Him:

Upper body

Chest/back/biceps/triceps

Weight: 50lbs-70lbs *vary per machine

Curls 4X10

Bench press 3X10

Tricep extensions 3X10

Shoulders 3X10 Weight: 15lbs-20lbs

You choose your weight amount.

Be sure to begin hydrating 24 hours in advance.

 

 

Phillip McDaniels

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Physical fitness is a very important aspect of everyone’s life. Eating healthy and taking care of yourself is as well. Phillip McDaniels, Personal Trainer and Wellness Coach, knows about how important it is to get healthy and stay healthy.  Phillip wasn’t a big kid. He was teased because of his weight. Phillip mentioned getting picked on isn’t fun and it doesn’t make you feel good about yourself. A good thing being the “little man” is it motivated him to get into fitness. Perfect Fit Fitness, LLC. Phillip’s business focus on personal training, meal prepping, corporate training, and kid’s fitness. For kid’s fitness, he is passionate about it as he asked, “Shouldn’t administrations change the curriculum to help children become healthier?”  When First Lady, Michelle Obama, took office, her focus was to help children become healthier. Studies show that 80% or more of the nation is obese. That is why Phillip has focused on youth fitness training since 2004.

Phillip also knows the needs of working adults. He knows most employees are looking for  lower health cost, increased productivity, and less employment sick time. Perfect Fitness offers all those things to its clients. While talking to Phillip, he mentioned his concern about women and staying healthy. He believes that women would engage in fitness training more if there was instructors instructing them on what is good and not for their bodies. Phillip’s passions were based on his belief that fitness and nutrition are good components to everyday life. Even though he studied social services in college, the things he experienced in life led him to personal training. Watching others turn their passion into a business helped develop a mindset for change. It helped him change his way of thinking.

I enjoyed my interview with Phillip. I’ve always been a huge fan of fitness and wellness. Just like many people, I too care about my appearance and my health. I look to those like Phillip to help reach my fitness goals. To find out more about Perfect Fit Fitness, click on link below.

Website

Follow his Phillip’s work by clicking on link below.

Facebook

Pre-workout Meal- Protein

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Are you an athlete or gym is life? Today before I ran and worked out in the gym, I fixed  a meal that would provide enough protein before for one workout. Below is what the meal consisted of:

  • (1) apple
    • 0.5 grams of protein
    • 25 grams of carbohydrates
    • 0.3 grams of fat.
  • (1) 6 oz cup of Yoplait yogurt
    • 6 grams of protein
    • 25 grams of carbohydrates
    • 2 grams of fat
  • Sesame and ginger tofu- (1) block from (4) pack
    • 8 grams of protein
    • 2 grams of carbohydrates
    • 5 grams of fat
  • (2) string cheese singles
    •  16 grams of protein (total)
    • 2 grams of carbohydrates (total)
    • 12 grams of fat (total)
  • (1) cup of water

If you do not need as much protein, you can take away an item or limit the amount.