Tag Archives: advice

Talk is cheap, and terrifying

I had a regular conversation with someone at my daughter’s school this morning. Nothing out of the ordinary, nothing too crazy, just a normal everyday conversation. 
Tell me why I can talk to anybody about anything but then after the fact I’ll sit there and relive the conversation in my head and anxiously curse myself for stupid things that I might have said. 
It was just a regular conversation typical good mornings and how do you do. But what if I said it funny? What if I said something wrong? Did I stutter on my words? Does she think I’m absolutely ridiculous? And why did I have to say that?!?! 

I’ll probably relive this conversation until the next time that I talk to someone. At which point I’ll relive that conversation a million times and wonder the same things. 
When I was younger I didn’t seem to mind what people thought about me. I was actually the Daredevil in my family. I had no shame and no fear, so what happened?

 Where did that Fearless little girl go and why is she this anxious bubble she is now?

 As I go through my days now I try to remind myself that nobody’s opinion really matters. 

That I probably didn’t say anything stupid.

That they probably aren’t even thinking about our conversation. 

And if they are thinking about our conversation it’s likely that she too is thinking did I sound stupid, did I say something wrong, is she judging me right now? 

Or maybe she’s even thinking to herself what a delightful conversation that was and how she hopes to have another one tomorrow. I can’t be sure but all I do know is this

Worry is like a rocking chair.

Rock. Rock. Rock. Rock.

It’s a great way to go no where fast.


Happy sunday friends. 

No I’m just kidding its Monday. …..


Advertisements

A little neglectful, a little successful. 

I haven’t been here much.

It seems like every update is a mass update.
Things are going blissully well, and I’m extremely grateful. 


My anxiety, though it be the plauge in my life, has been much more manageable. (Here’s a few things to thank for that )

  • I have started to begin each day with a good thought. Something I am grateful for, or a positive affirmation (there are lots of apps that offer daily affirmations).
  • Speaking of apps I have been utilizing my phone as a wellness tool. 30 day gratitude challenges,  meditation apps, I have an app that talks you through breaths during an anxiety or panic attack. There’s resources out there that offer great wellness solutions and actually trying and sticking to them has changed my life.
  • I stopped allowing negative thoughts and feelings to enter my space. Worry is like a rocking chair has been a lovely motto for me. If I can’t fix change or do anything about a problem, I stop worrying about it. If I can do something to fix change or better the situation, then I do that.
  •  I have gotten better at stopping and checking in with myself. Taking a break and reflecting on how things are going several times throughout the say has been majorly successful.
  • I got a job that I actually love. Work is my happy place and I absolutely mean that. No matter what industry you are in find something you love. A fantastic boss and helpful strong coworkers are a blessing.

I don’t get to spend as much time with my husband or my kids, but we have more money incoming which means we have the funds to do more fun family outings.
More income also means a little spoilage for myself.

I’ll post a better picture when it heals and has lightened up. But, by that time I plan to have the diadem, sorting hat, and a few other little odes to my obsession as well.
Until next time loves.

Proper fuel for pre and post workout

image

Before a work out it’s important that you ensure your body has the right nutrition to support your workout, as to avoid injuring yourself. Your prework out nutrition should be 75% carbs 25% protien. You’re probably sitting there thinking great this tells me pretty much nothing, but here are some examples of pre workout breakfasts that provide that blance of carbs and protien.
* 1/2 cup of grapes and 1 stick of low fat string cheese
*1 slice whole wheat toast and 2 scrambled egg  whites
*1/2 cup greek yogurt with 1/4 cup fresh berries and 1/4 cup Special K cereal
*1 banana and 1 tablespoon of nut butter
*1 apple and a handful of walnuts

About 30 minutes to an hour before your work out snack on some dried fruits like raisins, dried cranberries, or dried plums. These deliver concentrated energy that your body can absorb quickly.

Other good pre workout snacks include:
Fresh fruit
Rice cakes
Smoothies
Fruit and nut bar (such as a kind bar or an advobar)

Within two hours after you work out you really need to focus on replenishing your body no matter what exercise you did that day, priority number one is to stay hydrated.

Sports drinks like Gatorade and powerade replenish electrolytes but contain a LARGE amount of sugar, try rehydrate from Advocare instead. Coconut water is also a good substitute for sports drinks as it contains tons of potassium and magnesium which restore electrolytes.

On Cardio days:
REPLENISH FLUIDS. On cardio days carbs are better than protiens so try oatmeal with low fat or almond milk and a banana or whole weat toast with cottage cheese
On weight days:
REPLENISH FLUIDS. On weight days focus on mainly protien. Things like baked skinless chicken breast and broccoli, an egg white veggie omlet, or turkey/tofu and green beans or asparagus.

Cardio & weight days:
REPLENISH FLUIDS! !! On days where you do both weight and cardio exercises your carb to protien ratio should be 3:1. (70 grams of carbs to 20 grams of protein). Including a protien shake with fruit or sweet potatoes and greek yogurt would be a good choice for these days.

If you’re drinking a protien shake drink it within two hours of finishing your workout, this will give your body the nutrients it needs and promote lean muscle growth.

You can have excuses or results, not both

image

We believe what we tell ourselves Repeat these affirmations to yourself every single day!
I can do anything
I am prepared for success
Every day in every way my body is becoming stronger
My stamina increases on a regular basis
I am worthy of great things

Change your words:
I can’t —-> I can and I will
It’s not my fault —-> I accept responsibility
It’s a problem —-> it’s an opportunity
I couldn’t possibly do that —-> What could I do to accomplish that
This is terrible —-> this is a learning experience

Do what you fear and fear will disappear

Don’t be afraid to give some things up, like:
Self doubt
Negative thinking
Fear of failure
Procrastination
Negative self talk
Fear of success
People pleasing

image

Endurance tips!

Endurance en·dur·ance

inˈd(y)o͝orəns,enˈd(y)o͝orəns/

noun:
the power of enduring an unpleasant or difficult process or situation without giving way.

image

I’ve mentioned them before; WALLS, everyone hits them and they come in all forms. One major way you can help yourself break through these walls is increasing your endurance.

1) Increase your heart rate
Exercises that encourage your heart to get pumping can increase your stamina. Try adding some brisk walking or jogging to your daily routine.

2) Run on different levels of ground
If you can find hills around your house to walk up and down. Working out on different levels of ground is more effective and helps strengthen your legs

3) Do more
It may seem obvious, but do a little more every day. Even if you’re only pushing yourself for one more rep or one more second; you are still pushing yourself to do more than you did last time. This is key to increasing your endurance. 

4) Cut out carbonated and sugary drinks
Carbonated drinks not only make your stomach really bloated but they decrease your ability to get maximum breath. Simple carbohydrates like sugar are processed quickly processed by the body and cause blood sugar levels to spike and crash. As blood sugar crashes, so does your energy.

5) Stretch!!
Help your muscles reach their maximum potential by making sure you stretch before and after each work out. Not only does stretching decrease cramps it helps prevent pulled muscles, increases flexibility, and reduces risk of injury.

image