“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.
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.
Go for a run or go to the gym
Sit in your favorite spot and sip coffee
Play with your pet
Write in your journal
Read and study goals for the day
Go for a walk around your neighborhood
Sit on your balcony
Do a project in your yard
Walk to work
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
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
Talk to your spiritual being
Reflect on life
Reflect on your daily or life goals
Reflect on what you are grateful for
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.
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.
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.
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.
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.
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.
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.
1 pack of Dole Frozen Fruits and Greens
Includes: Mango, Bananas, Apples, Pineapples, and Spinach.
Add your favorite yogurt
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.
Sesame seed dressing
Medicine ball throws 2×20
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 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.
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 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 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 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.
Relieves bad breath.
Hangover cure (Ha!)
Aids in weight loss.
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.
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.
Her: Weight gain/ lean muscle
Him: Weight loss/ muscle definition
Weight: 20lbs – 55lbs *vary per machine
Bench press 3X10
Tricep extensions 3X10
Weight: 50lbs-70lbs *vary per machine
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.
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.
Follow his Phillip’s work by clicking on link below.