Ten Challenges

"There may be more to learn by climbing the same mountain a hundred times than by climbing a hundred different mountains." -Richard Nelson

Often times I hear people say I just don't seem like I am making any changes in my life...I go two steps forward and then three steps back...and I don't seem to be going anywhere. I like this quote because I believe that many of us climb the same mountain (deal with a push-pull effect) for a variety of reasons. Just like the quote says...there is more to be learned before reaching the top and succeeding. 

But, it is safe to say that each time you climb, you are making tremendous progress and you are getting stronger from each climb, more than you know...it is okay that you continue to climb the same mountain. Just don't give up, keep climbing, keep learning, and keep getting stronger. Don't give up on that mountain that is giving you so much back. It is allowing you to see yourself in good times and in bad times, it is challenging you, it is teaching you, and most importantly, it is shaping you into a strong and dedicated person.

The title of this blog is ten challenges. I would like for you to write down the ten most challenging things in your life. Ten things that may be preventing you from reaching your goals. For example, say that you are struggling with getting your cardio in each week. And you know that this may be one thing that may be preventing you from losing weight or acheiving your goal. It is obvious then that this would be one of your ten challenges.

Now, this is your challenge game and you can make it as challenging and as detailed as possible. For instance, some of you may just write down...DO A 60-MINUTE CARDIO SESSION. Others may write, DO A 60-MIN CARDIO SESSION AND BURN 1200 CALORIES. Again, be as creative and as detailed as possible. Make it fun and worthwhile. 

The only rule I ask of you is to write all your challenges down on paper...put them in a container...AND HAVE SOMEONE WHO CARES ABOUT YOU AND LOVES YOU DRAW YOUR CHALLENGE FOR YOU. If you choose the right person, they will encourage you and hopefully make sure that you fulfill that challenge. You may choose ten different people each time or you may stick with the same person...that is all up to you. Some of you may choose to have someone draw a challenge for you each day, while others may choose to do one challenge each week. That is also up to you. 

Again, be creative and really challenge yourself. It is little challenging games like this that will help you reach your goals faster. As well as teach you the meaning of...what truly lives inside you and what you can overcome!

I BELIEVE IN ALL OF YOU! GO FOR IT!

THE STRENGTH OF FORGIVENESS

"The weak can never forgive. Forgiveness is the attribute of the strong."

-Mohandas Gandhi

In the past, I have read several books that state that many of the PHYSICAL aches and pains we carry around with us have their roots in the past. Many of us tend to carry this extra weight around (negative situations/ experiences that occurred in the past), right into our present situations. This extra baggage can affect the way we think and act...and it is FORGIVENESS that has become a "HOT NEW WAY" to manage anger, cut stress, and improve HEALTH. 

Research shows that forgiveness can reduce chronic back pain, decrease stress by up to 50 percent, increase energy, and improve mood, sleep, and overall physical vitality.

It is also important to take care of your past with something deeper than relief from physical symptoms. FORGIVING someone for something that occurred in the past does not mean what they did was okay, but instead it means to stop feeling victimized and stop making others responsible for our lives. You must take RESPONSIBILITY and never give anyone the power to determine your HAPPINESS.

"To forgive is to set a prisoner free and to discover the prisoner was YOU!"

-Susan Brandis Slavin

Hawthorne, J. (2007) Life Lessons. p. 233-235

HONEY, I SHRUNK MY GUT

TIME IS ALWAYS TO BLAME FOR NOT EATING BREAKFAST.  BEFORE WORK, MANY PEOPLE HAVE TO GET THE KIDS READY FOR SCHOOL, TAKE A SHOWER, MAKE SURE YOU HAVE THEIR LUNCHES READY, ETC. AND SO THE RESULT IS THAT MANY OF US WILL TREAT BREAKFAST AS A LUXURY--SOMETHING THAT WE DO ONLY IF WE HAVE TIME!

LISTEN UP! THERE IS NOTHING GOOD THAT COMES OUT OF SKIPPING BREAKFAST. WITHOUT BREAKFAST, YOU'RE OPERATING ON RESERVES, PUTTING YOUR BODY IN A PSEUDO STARVATION MODE THAT TELLS YOUR BODY'S METABOLISM TO SLOW DOWN AND PROTECT YOU. 

SOLUTION: YOU NEED TO EAT! AND EAT HEARTILY.

BELOW IS A RECIPE THAT YOU CAN ZIP THROUGH FASTER THAN YOU CAN IMAGINE.

GREAT ADVICE TO TAKE TO HEART: WHAT YOU EAT THE FIRST HOUR YOU'RE AWAKE WILL HAVE A HUGE EFFECT ON WHAT YOU EAT FOR THE NEXT 16 OR 17. 

ALWAYS START YOUR DAY STRONG. BELIEVE THAT IF EVERY DAY OF GOOD EATING IS A RACE, THEN HOW WELL YOU START DETERMINES HOW WELL YOU FINISH!

1 cup 1% milk

3/4 cup plain instant oatmeal

1/2 cup blue or blackberries

1 tablespoon chopped walnuts or pecans

1 teaspoon honey

1 teaspoon ground flaxseed

Dash of cinnamon

*Mix all the ingredients in a microwave-safe bowl and cook for 2 minutes.

Per serving: 459 calories

19 grams of protein

70 grams of carbohydrates

9 grams of fat (2g saturated)

9 grams of fiber

132 mg of sodium

Zinczenko, D. The Abs Diet. Pgs. 80-81.

ATTENTION RUNNERS

Listen up all you runners out there!!! You run and run...and run some more. And even run more than that. BUT are you doing the little things that will help you feel better and run better. The things that are going to help you keep your body from breaking...keep your mind focused...provide the inside force with the proper fuel. You must pay attention to the whole picture and not just one piece of it. Here are a few things to help you feel better, run better, and get you ready for a race.

THREE WEEKS BEFORE a race, get a new pair of the EXACT shoes you have been training in. Fresh shoes will make your joints and muscles feel better.
WEAR TIGHTS for your taper runs. Warm muscles are more flexible and less prone to injury.

TWO WEEKS before a race, start going to bed 15 minutes earlier. Do this for three days and then pick up another 15 minutes. Continue to gain 15 minutes every three days until your getting an extra hour the three hours before your race.

How you fuel up before a race has a huge impact on your performance. According to a nutritionist for Cherry Creek Nutrition in Denver, many runners like to top off their glycogen stores by feasting on carbs the night before a race. Flooding your system with more carbs than it can process may lead to digestive problems that will have a huge negative effect on your race. Consume moderate quantities of carbs for several days prior. Remember that massive amounts of any food will throw your system a curve ball. A reasonable plan is having oatmeal for breakfast, potatoes at lunch, and pasta for dinner.

Another important tip is in the days before a race, vary your diet with non grain carb sources, such as fruit and starchy vegetables, to benefit from a wider range of nutrients.

Runnersworld.com

Take Control Of Roadblocks Part Two

Welcome back everybody. Make sure you read Part I before you read Part II, that way you know what is being discussed. So here we go...it has been a long day and you are beat! What do you do and what is your body telling you? I believe that many who decide to work out/train after a long day at work will face several obstacles. They will more likely cut their workout short because of the demands they have in the home (chores, children, children's activities, etc) or the tempting happy hour invite from coworkers and friends. Another obstacle is intensity and what comes with intensity are results. Studies show that people are more likely to be intense with their workouts in the morning before work or on weekends to those who workout after a long day at work. And the last obstacle and the one I will be giving you advice on is mental fatigue.

The problem with mental fatigue is that it lowers dopamine, a brain chemical that makes you feel energized. Plus, did you know that blood sugar dips again between 5 and 7 p.m. Now be careful...don't confuse mental fatigue with physical fatigue. Researchers from Bangor University in Wales report that short-term mental fatigue doesn't impact the physical function. So it's your mind-not your body-that craves downtime after a long day. Your perfect antidote to this roadblock is running. "Running elevates your nervous system, which increases your sense of alertness," Moffitt says. Resist the urge to skip your run by doing the little things...pack your gear and put it in the car the night before, change at work, and go directly to the gym or trail. And don't forget a little snack before you run, that will help keep your energy up.

Here are some pre-run meals that fuel you up but don't weigh you down:

*Chocolate Oatmeal- cook 1/4 cup one-minute oatmeal, mix with 1/4 cup strawberries (contain compounds that help reduce inflammation).Top with one tablespoon of antioxidant-rich dark chocolate chips.

*"Baked Apple"-Core an apple. Drizzle with honey, cinnamon, and nutmeg. Microwave for four minutes. Fill with 1 1/2 tablespoons of Bear Naked Peak Protein granola, which has more protein that most.

*Cinnamon Jam Toast- Toast a slice of whole-wheat cinnamon raisin bread. Top with one tablespoon of mascarpone cheese (which will hold off hunger) and blackberry jam (which provides quick-digesting carbs).

Hope you find these tips useful and try one of these pre-run meals to see how much energy you have. And with energy comes a successful run. Keep up the good work and keep pushing. REMEMBER, YOU DO HAVE WHAT IT TAKES TO SUCCEED....FIRESTAR!

Runner's World. March 2010. Pgs. 37, 43.

The Beauty of Exercise

Are you on the road to fitness? When it comes to fitness you must make a commitment to it and to yourself. You must dedicate yourself and sacrifice some things for it. As you take one road and progress...the next road and the next level are waiting for you. You must view fitness and exercise as a tool that will enhance your body and your soul. Exercise has been known to quiet the mind...it has the power to refresh the body...and will free the spirit. Through religion we have been taught that for spiritual life is the journey-a physical process that involves walking, climbing, and moving around obstacles.

Exercise your soul and embrace the full benefits of exercise. Mind and body are not separate entities. Every inner experience is also a bodily experience, and every bodily experience affects the soul. Listen to your inner voice...it is your calling... and your journey toward health becomes the response to your inner voice. A physical regimen that endures over time is the inevitable response to a powerful voice from within. Exercise has so much power and will lead you on a journey of unlimited possibilities. Be a true believer of exercise and fitness...and know in your heart that it won't let you down...it will only make you stronger and will help you discover all the possibilities of life.