Check out the link below. Save it to your favorites on your computer. Email it to yourself. Read them all at once or read a few everyday. These are very simple steps you can take right now that will empower you take charge of your health and well being. Remember that the journey to a healthy life is not a sprint but a marathon. No quick fixes here. No shortcuts. You can make a huge impact on your life just by the small decisions you make today. Stay Blessed, Stay Well!
http://www.revolutionaryact.com/101ways/
Tuesday, December 21, 2010
Wednesday, December 8, 2010
I've Got My Mind Made Up
“…and be not conformed to this world: but be ye transformed by the renewing of your mind,” –Romans 12:1
If there’s one thing that I’ve learned in life it’s that people are going to do what they WANT to do. Once a person has their mind made up about something they want, they will do WHATEVER it takes to get it. Living a healthy life is no exception. Until you find that 'thing' or have that 'ah ha' moment that changes your mind and makes you realize how valuable your health is to you, you will NEVER change. This is not about going on some fad diet or buying into the next exercise gimmick. With some clever marketing anyone can be convinced to do that. This is about a LIFESTYLE change. This is about realizing that the old way isn't working anymore and recognizing that there's a better, healthier way to live. (Ephesians 4:22-24) The key here is that you have to WANT it.
I remember when it happened for me- the day I changed my mind. The day I got fed up! I was tired of feeling sorry for myself, tired of feeling trapped inside my own body, tired of saying but never DOING. That moment happened for me back in 2005 and since then I have been on such an enlightening and fulfilling journey. I have been through some seasons that have brought me challenges as well as victories. I’ve been through the season of overhauling my entire lifestyle and dropping 50 lbs. Then it was the season of getting married and adjusting to being a wife and maintaining a home. Now I have a 2 yr. old son so I am learning to live a healthy lifestyle as a wife and mother. This particular season of my life has certainly presented some challenges. The great thing is that through it all, my MIND is still made up!
You see the amazing thing is that God has helped me realize the intrinsic value of being healthy. I don’t do it to fit into a bikini for summer or to look good for a wedding or reunion. I don't do it be a cer tain size or weigh a certain amount on the scale. Being healthy means so much more to me than that. It's a LIFESTYLE that I wouldn’t trade for the world. God has also shown me that my body is literally a temple where HE DWELLS and that by taking care of it, I am honoring him! (1 Corinth. 6:18-20) It gives me motivation to treat my body like the temple, vessel and precious gift that He intended for it to be. After all, that’s the least I can do. (Romans 12:1)
Do I have temptations? You better believe it! Do I eat unhealthy food? Sure, sometimes. Do I lose motivation or get discouraged? Of course, anyone who says they don’t is lying! The awesome thing is that acknowledging my weaknesses and shortcomings creates the perfect climate for God’s power to be made manifest. (2 Corinth. 12:9).
If there’s one thing that I’ve learned in life it’s that people are going to do what they WANT to do. Once a person has their mind made up about something they want, they will do WHATEVER it takes to get it. Living a healthy life is no exception. Until you find that 'thing' or have that 'ah ha' moment that changes your mind and makes you realize how valuable your health is to you, you will NEVER change. This is not about going on some fad diet or buying into the next exercise gimmick. With some clever marketing anyone can be convinced to do that. This is about a LIFESTYLE change. This is about realizing that the old way isn't working anymore and recognizing that there's a better, healthier way to live. (Ephesians 4:22-24) The key here is that you have to WANT it.
I remember when it happened for me- the day I changed my mind. The day I got fed up! I was tired of feeling sorry for myself, tired of feeling trapped inside my own body, tired of saying but never DOING. That moment happened for me back in 2005 and since then I have been on such an enlightening and fulfilling journey. I have been through some seasons that have brought me challenges as well as victories. I’ve been through the season of overhauling my entire lifestyle and dropping 50 lbs. Then it was the season of getting married and adjusting to being a wife and maintaining a home. Now I have a 2 yr. old son so I am learning to live a healthy lifestyle as a wife and mother. This particular season of my life has certainly presented some challenges. The great thing is that through it all, my MIND is still made up!
You see the amazing thing is that God has helped me realize the intrinsic value of being healthy. I don’t do it to fit into a bikini for summer or to look good for a wedding or reunion. I don't do it be a cer tain size or weigh a certain amount on the scale. Being healthy means so much more to me than that. It's a LIFESTYLE that I wouldn’t trade for the world. God has also shown me that my body is literally a temple where HE DWELLS and that by taking care of it, I am honoring him! (1 Corinth. 6:18-20) It gives me motivation to treat my body like the temple, vessel and precious gift that He intended for it to be. After all, that’s the least I can do. (Romans 12:1)
Do I have temptations? You better believe it! Do I eat unhealthy food? Sure, sometimes. Do I lose motivation or get discouraged? Of course, anyone who says they don’t is lying! The awesome thing is that acknowledging my weaknesses and shortcomings creates the perfect climate for God’s power to be made manifest. (2 Corinth. 12:9).
So I'm asking you, is your mind made up? Today, right now, at this very moment, you can resolve to live a healthy life- spiritually and physically…and you can do it with God’s help! (Phillip. 3:14)
Stay Well!
~D
~D
Thursday, December 2, 2010
===EXERCISE YOU CAN DO ANYWHERE===
This workout is versatile, inexpensive and effective. Sometimes you can't get to a gym. You may not have equipment or a video to workout with. In order to have a well rounded routine you've got to be prepared for life's inconveniences. For this workout, all you'll need is your body and a non-slippery surface**.
ENJOY...stay well!
~D
1. Warm-up by jogging (or marching) in place for 3 minutes.
2. Do 25 jumping jacks.
3. Do 15 crunches.
4. Do 10 hip bridges. Lie on your back. With your hands at a 90-degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table. Your hands and legs are the legs of the table, and your upper body to your knees is the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
5. Do step-ups for 1 minute.You will need a stepper for this or just the bottom step of the stairs. Step up with one foot, then the other. Step back down onto the floor.
6. Do 15 reverse crunches. Lie on your back with your hands at your sides. Keep your knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
7. Mountain climbers: Sustain for 1 minute. Begin in a pushup position on the hands and balls of feet. Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Continue alternating the feet in a smooth motion remembering to breath through out.
8. Do 15 push-ups.
9. Do squat thrusts for 1 minute. Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push-up position. Immediately jump to pull legs back to the chest, in crouching position, then stand up straight.
10. Cool down by walking around, until your heart rate starts getting back to normal, then stretch.
A 1-minute rest is needed in between exercises
**For beginners you may not be able to complete every exercise. Pick a few that you think you can do. (Be sure to do #1 and #10 no matter how many you choose).
**For the more advanced, you may have to do several sets of this routine or try going through the rotuine with shorter rest breaks between each exercise.
ENJOY...stay well!
~D
1. Warm-up by jogging (or marching) in place for 3 minutes.
2. Do 25 jumping jacks.
3. Do 15 crunches.
4. Do 10 hip bridges. Lie on your back. With your hands at a 90-degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table. Your hands and legs are the legs of the table, and your upper body to your knees is the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
5. Do step-ups for 1 minute.You will need a stepper for this or just the bottom step of the stairs. Step up with one foot, then the other. Step back down onto the floor.
6. Do 15 reverse crunches. Lie on your back with your hands at your sides. Keep your knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
7. Mountain climbers: Sustain for 1 minute. Begin in a pushup position on the hands and balls of feet. Bring the right knee in towards the chest, resting the foot on the floor. Jump up and switch feet in the air, bringing the left foot in and the right foot back. Continue alternating the feet in a smooth motion remembering to breath through out.
8. Do 15 push-ups.
9. Do squat thrusts for 1 minute. Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push-up position. Immediately jump to pull legs back to the chest, in crouching position, then stand up straight.
10. Cool down by walking around, until your heart rate starts getting back to normal, then stretch.
A 1-minute rest is needed in between exercises
**For beginners you may not be able to complete every exercise. Pick a few that you think you can do. (Be sure to do #1 and #10 no matter how many you choose).
**For the more advanced, you may have to do several sets of this routine or try going through the rotuine with shorter rest breaks between each exercise.
Friday, November 26, 2010
Post Thanksgiving Cleanse!
Its the day after Thanksgiving. How are you feeling? The average person consumed 4,500 calories yesterday. That's more than twice the amount you need in an ENTIRE DAY. Its also equal to about a 1.5 lbs. on the scale! YIKES!
If you are trying NOT to gain weight (too late, lol) or even lose weight, here are a few tips to help you stay on track and survive the Holidays...
~D
If you are trying NOT to gain weight (too late, lol) or even lose weight, here are a few tips to help you stay on track and survive the Holidays...
- DRINK WATER! This sounds counter-intuitive but when you eat a high sodium meal like most of us did yesterday your body retains fluid. When you give your body extra fluid it will flush out the excess.
- PUT THE TURKEY SANDWICH DOWN! Do Not Eat Left Overs....(as this will just pile on the calories. INSTEAD, see if you can find someone who is in need this season or a local shelter and donate your leftovers.)
- EXERCISE: Take advantage of your black friday shopping and walk as much as you can in the mall. Try not to park too close to the entrance of the store. Take the stairs instead of the elevator/escalator. Get together with some friends and take an exercise class this weekend. Just move more than you normally do!
- EAT WATER-LOGGED FOODS: These foods in particular are natural diuretics: Cabbage, Carrots, Cucumbers, Lettuce,Oats, Tomatoes (also aids in metabolism), Watermelon. Try a vegetarian diet for the day. No meat or dairy.
- HERBAL TEA: which contains caffeiene which is a diuretic.
- NOW GET BACK ON TRACK...Get back to your regularly scheduled routine. Remember Christmas and New Years are right around the corner so eat clean until then and you'll fell better about treating yourself when the time comes.
~D
Tuesday, November 16, 2010
Don't just survive this winter, THRIVE!
Afternoon All!
This has certainly been a dreary start to the work week. It certainly made it hard for me to get out of bed.
Anyway, how 'bout that glorious weather we had this weekend!?! There was just something about that cool, crisp, autumn air mixed with the warm sunshine that really felt great! Unfortunately weekends like that one will soon come to an end (at least until next year). As winter approaches, most us will be spending most of our time in-doors. When activity levels decrease and our metabolism increases due to cold weather it sets us up for things like weight gain, depression, and illness. (yeah I know, yippie)
The great news is that there are a few simple steps you can take to not only survive the winter, but THRIVE!
1. Eat a balanced diet.
You hear me say this all the time. However, it is particularly important in the winter time to eat foods high in vitamins C, D, E and essential fatty acids. These nutrients will help with everything from immunty, healthy/hydrated skin to strong bones and improved circulation.. Foods like nuts, seeds, fatty fish, citrus fruits, squash, broccoli, milk, fortified cereals and eggs will help you get these nutrients.
2. Drink water.
You may be thinking that its only important to stay hydrated in the summer but the cold winter air can dry you out. (Hello ashy knees and elbows, lol). Also, when you breathe in cold dry air your body warms it and adds mositure to it, causing you to lose fluid with each breath you take. Water keeps your body in perfect harmony- flushing out toxins, balancing hormone function and even metabolism. Your skin is the largest organ of your body and it protects you from the outside world, so take care of it!
3. Get Enough Sleep
Sleep is so vital to your health. This is the time your body needs to restore, repair and rejuvenate itself. The average adult only gets about 6 hours of sleep according the National Sleep Foundation. Adults need about 7-9 hours of sleep. If you're not getting enough sleep the Sleep Foundation recommends the following:
Establish consistent sleep and wake schedules, even on weekends
Create a regular, relaxing bedtime routine such as soaking in a hot bath or listening to soothing music – begin an hour or more before the time you expect to fall asleep
Create a sleep-conducive environment that is dark, quiet, comfortable and cool
Use your bedroom only for sleep and sex (keep "sleep stealers" out of the bedroom – kids (I added that, hehe), avoid watching TV, using a computer or reading in bed)
Finish eating at least 2-3 hours before your regular bedtime
Avoid caffeine and alcohol products close to bedtime and give up smoking
4. Take a multivitamin
Remember this is to SUPPLLEMENT your healthy diet ensuring that you get all vitamins and minerals you need daily.
5. Exercise
Resist the temptation to hibernate during the winter. Find enjoyable outdoor activities to participate in – the workout will be beneficial as will be the exposure to fresh air and sunlight (which gives you some natural vitamin D by the way). If exercsing outdoors is not an option, consider joining a gym or getting together with a group of friends for an exericse class (e.g., pilates, yoga, zumba, spinning, etc.)
Stay Well!
This has certainly been a dreary start to the work week. It certainly made it hard for me to get out of bed.
Anyway, how 'bout that glorious weather we had this weekend!?! There was just something about that cool, crisp, autumn air mixed with the warm sunshine that really felt great! Unfortunately weekends like that one will soon come to an end (at least until next year). As winter approaches, most us will be spending most of our time in-doors. When activity levels decrease and our metabolism increases due to cold weather it sets us up for things like weight gain, depression, and illness. (yeah I know, yippie)
The great news is that there are a few simple steps you can take to not only survive the winter, but THRIVE!
1. Eat a balanced diet.
You hear me say this all the time. However, it is particularly important in the winter time to eat foods high in vitamins C, D, E and essential fatty acids. These nutrients will help with everything from immunty, healthy/hydrated skin to strong bones and improved circulation.. Foods like nuts, seeds, fatty fish, citrus fruits, squash, broccoli, milk, fortified cereals and eggs will help you get these nutrients.
2. Drink water.
You may be thinking that its only important to stay hydrated in the summer but the cold winter air can dry you out. (Hello ashy knees and elbows, lol). Also, when you breathe in cold dry air your body warms it and adds mositure to it, causing you to lose fluid with each breath you take. Water keeps your body in perfect harmony- flushing out toxins, balancing hormone function and even metabolism. Your skin is the largest organ of your body and it protects you from the outside world, so take care of it!
3. Get Enough Sleep
Sleep is so vital to your health. This is the time your body needs to restore, repair and rejuvenate itself. The average adult only gets about 6 hours of sleep according the National Sleep Foundation. Adults need about 7-9 hours of sleep. If you're not getting enough sleep the Sleep Foundation recommends the following:
4. Take a multivitamin
Remember this is to SUPPLLEMENT your healthy diet ensuring that you get all vitamins and minerals you need daily.
5. Exercise
Resist the temptation to hibernate during the winter. Find enjoyable outdoor activities to participate in – the workout will be beneficial as will be the exposure to fresh air and sunlight (which gives you some natural vitamin D by the way). If exercsing outdoors is not an option, consider joining a gym or getting together with a group of friends for an exericse class (e.g., pilates, yoga, zumba, spinning, etc.)
Stay Well!
Monday, November 8, 2010
Eating Healthy on a Budget
So the word for today is BUDGET! Most of us are looking for ways to cut expenses but if you're like me you DON'T want to sacrifice quality and nutrition. Well guess what?...you don't have to. Just CLICK ON THE LINK ABOVE because I want to share with you some healthy tips from my favorite doc! :-)
While you're there, visit this link http://www.doctoroz.com/videos/dr-oz-1-menu-pt1.
The Deen brothers have outlined a week's worth of heatlhy dishes all for under $1 per serving! What I love about these recipes is that they're all 500 calories or less and take about 30 minutes to make. You'll also notice that all the recipes are familiar to most of us but they have been 'made over' so that they fit into a healthy lifestyle! I will be trying the Turkey Black Bean burger and Zucchini fries recipe. I'll let you all know how it turns out.
Happy Shopping !
Stay Well
~D
While you're there, visit this link http://www.doctoroz.com/videos/dr-oz-1-menu-pt1.
The Deen brothers have outlined a week's worth of heatlhy dishes all for under $1 per serving! What I love about these recipes is that they're all 500 calories or less and take about 30 minutes to make. You'll also notice that all the recipes are familiar to most of us but they have been 'made over' so that they fit into a healthy lifestyle! I will be trying the Turkey Black Bean burger and Zucchini fries recipe. I'll let you all know how it turns out.
Happy Shopping !
Stay Well
~D
Tuesday, November 2, 2010
THE POWER OF ONE!
Morning All!
Today is election day! I trust that all of you will exercise your constitutional right to vote! There were many who suffered great atrocities so that people like you and I could vote(and it wasn't that long ago!). It is up to YOU to be the change you want to see in the world. It's up to YOU to be a part of the solution, not part of the problem!
With that said, did you know there's another campaign going on everyday in your local supermarket??? There are all sorts of manufacturers/brands/companies all competing for your hard-earned dollars. Everytime you go to the store to make a purchase, you are voting! You are telling the food industry exactly what products YOU want as a cosnumer. ITS THE CONSUMER that drives the food industry. WE dictate what is in demand, NOT THEM. For those of us who desire real food at affordable prices, our voice is being heard! More and more now I am seeing things like organic fruits/veggies/dairy, flaxseed, raw sugar, whole wheat products w/o HFCS, 100% juices w/o HFCS, and MANY other UNPROCESSED foods at affordable price points. I see healthier alternatives now at Walmart and Target. But it wasn't always this way. It took people CHOOSING HEALTHIER FOOD options for the indsutry to take notice and supply the demand.
So if you're one of those people who really wants to eat healthier but it seems like the odds are against you, remember with every dollar you spend you are casting your vote. The next time you're in the supermaket you can send a message to the food industry that REAL FOOD IS WHAT YOU REALLY WANT. Then watch and see how the industry changes.
Stay Well & ROCK THE VOTE!!!
~D
Today is election day! I trust that all of you will exercise your constitutional right to vote! There were many who suffered great atrocities so that people like you and I could vote(and it wasn't that long ago!). It is up to YOU to be the change you want to see in the world. It's up to YOU to be a part of the solution, not part of the problem!
With that said, did you know there's another campaign going on everyday in your local supermarket??? There are all sorts of manufacturers/brands/companies all competing for your hard-earned dollars. Everytime you go to the store to make a purchase, you are voting! You are telling the food industry exactly what products YOU want as a cosnumer. ITS THE CONSUMER that drives the food industry. WE dictate what is in demand, NOT THEM. For those of us who desire real food at affordable prices, our voice is being heard! More and more now I am seeing things like organic fruits/veggies/dairy, flaxseed, raw sugar, whole wheat products w/o HFCS, 100% juices w/o HFCS, and MANY other UNPROCESSED foods at affordable price points. I see healthier alternatives now at Walmart and Target. But it wasn't always this way. It took people CHOOSING HEALTHIER FOOD options for the indsutry to take notice and supply the demand.
So if you're one of those people who really wants to eat healthier but it seems like the odds are against you, remember with every dollar you spend you are casting your vote. The next time you're in the supermaket you can send a message to the food industry that REAL FOOD IS WHAT YOU REALLY WANT. Then watch and see how the industry changes.
Stay Well & ROCK THE VOTE!!!
~D
Monday, November 1, 2010
Tis' the Season to STAY BALANCED!
Autumn is in full swing and the signs are everywhere that winter is fast approaching!! Halloween for most people marks the start of the holidays and all that it entails. With that said, many of us fall into patterns of excess. Excessive EATING being at the top of that list! On this journey to health and wellness, now is NOT the time to fall off the wagon and spend the next six months trying to slim down for summer! (You know how we do ladies, lol :-))
So by now I'm sure you're thinking, "Great! So what do I do about all this extra candy I'm stuck with, UGH!?!" LOL...
Not to worry...Here's a method I use that works well for me. From now until January 1, nothing changes about my diet. On November 25th I eat whatever I want (of course not gorging myself either). Likewise on December 25th & December 31st/Jan. 1st, I eat whatever I want. All the other days I have to eat clean. I refuse to sabotage all the hard work I put in. (I mean I'm still trying to lose this baby wieght people, lol) Now, do I have slip ups? Sure sometimes. However, when you go into this season with realistic goals, determination and God's help, you'll be surprised what you're capable of!
SO COME ON AND MAKE THIS COMMITMENT WITH ME! YOU CAN DO IT! WE CAN DO IT!
Stay Well
~D
So by now I'm sure you're thinking, "Great! So what do I do about all this extra candy I'm stuck with, UGH!?!" LOL...
Not to worry...Here's a method I use that works well for me. From now until January 1, nothing changes about my diet. On November 25th I eat whatever I want (of course not gorging myself either). Likewise on December 25th & December 31st/Jan. 1st, I eat whatever I want. All the other days I have to eat clean. I refuse to sabotage all the hard work I put in. (I mean I'm still trying to lose this baby wieght people, lol) Now, do I have slip ups? Sure sometimes. However, when you go into this season with realistic goals, determination and God's help, you'll be surprised what you're capable of!
SO COME ON AND MAKE THIS COMMITMENT WITH ME! YOU CAN DO IT! WE CAN DO IT!
Stay Well
~D
Friday, October 29, 2010
WELCOME!!!
Hello ALL!
Welcome to my new BLOG SPOT! I am totally new to this thing but I am very excited about sharing my insights and journey with all who will hear. On this blog you will find tips on nutrition, exercise, fashion & beauty. I will also be sharing spiritual points of power to encourage your soul. Two days out of the week (days to be determined) I will be answering questions regarding exercise and nutrition and providing you with plenty of resources. That's what the F3 Movement is all about... uplifting women from all walks of life as they strive to become FIT, FABULOUS AND ON FIRE FOR GOD!!! God bless you all!!!!
Welcome to my new BLOG SPOT! I am totally new to this thing but I am very excited about sharing my insights and journey with all who will hear. On this blog you will find tips on nutrition, exercise, fashion & beauty. I will also be sharing spiritual points of power to encourage your soul. Two days out of the week (days to be determined) I will be answering questions regarding exercise and nutrition and providing you with plenty of resources. That's what the F3 Movement is all about... uplifting women from all walks of life as they strive to become FIT, FABULOUS AND ON FIRE FOR GOD!!! God bless you all!!!!
Subscribe to:
Posts (Atom)