Tag Archives: wellness

Transparancey is Trendy

I’ve let my brain control every aspect of my life for far too long. You’re reading this probably thinking to yourself “..uhm, duh..” but it’s so much more than simple decision making, simple thoughts. When I say it controls me, I mean the irrationality. When you live with an imbalance, a disorder, a disease, whatever it may be- everything becomes so much harder.

When you are socially anxious even things as simple as checking the mail or getting grocieries is taxing. 

When you have PTSD from abuse it’s a constant war with your own thoughts. It’s trying to sort out the lies you’ve been made to believe about yourself, from what’s real about you. 

When you have anxiety it is being endlessly irriational and believing that irrationality. It’s over thinking and over analyzing. 

When you have depression it’s fighting to be okay and brief moments of solace or distraction followed by being swallowed whole by your thoughts. 

When you add all of those together you get me. For two years this has owned me. 

Today I’m taking my power back. 

I’ve decided to open up with raw transparancey.

 I’ve decided to share my own daily Pits (the dirty, bad, and hard). As well as my Peaches (all the sweetness, the fruity goodness, what keeps me going ). Because I can fight through all this negative in my head with the beauty around me and I can get “better”.

I can’t feel like this forever.

I REFUSE to live like this anymore.


I challenge you, even if your life is full of Pits, to find and focus on the Peaches. 

Be well friends.

 

Proper fuel for pre and post workout

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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.