July 24, 2017

31 POSITIVE changes towards a HEALTHIER living

It’s October…so that means my 31 days of making a POSITIVE change towards

HEALTHY living starts too!!! ARE YOU READY?!

#1: SIT UP STRAIGHT! Starting right now! 

Not only can it make you taller (especially if you are always slouching), but it has other great benefits. Did you know it can banish the blues? Ever looked at people who meditate…they have perfect posture, yet are fully relaxed! Did you also know by doing this you are strengthening not only back muscles to support your spine, but your core muscles to support your entire body!

#2:  SMILE! Yep, it is that easy. 🙂 

But of course, I have a little goal for you to try…
Give 10 smiles away freely today, but 5 of them have to be given TO YOU!

Did you know most people cannot honestly smile at themselves because they feel they don’t deserve too. With each smile find an honest reason behind it and speak it into your life. Don’t just think it, words become truths when spoken…so hear yourself say POSITIVE and UPLIFTING things not just about others, but about YOU!

 #3: EAT LIKE A KID!! 

Why? Kids eat slower, they take their time, they talk and laugh. It takes approximately 20 minutes for your brain to register that your stomach is full…so by doing this you will fill up before you overeat.

#4: TRY A MULTI-TASKING EXERCISE MOVE!

Combine a squat with an over head dumbbell press or a dumbbell row with a tricep kickback. Get creative, but mostly keep it fun!

#5: MAKE & TAKE ALL HEALTHY EATING WITH YOU TODAY! 

I call them meals, most call them snacks. Try it, bring all healthy items to munch, instead of grabbing what’s around or convenient (which is normally something processed and very unhealthy).

I always have a handful of raw almonds with me and at work I make sure I have Greek yogurt, carrots, cucumbers, grape tomatoes, hard boiled eggs….I try to always eat a veggie and protein!

 #6: TRY A VEGGIE YOU HAVE NEVER TRIED BEFORE!!!

Trust me…there are so many veggies out there…I use to HATE spinach, kale and onions…now I eat them almost every day!! Remember…try it different ways…who would think to make Kale Chips!!!

#7: PUSH PAST YOUR COMFORT ZONE!!!

We all have one…and it is slowly suffocating us!! Step out, do something different, try something new…as the saying goes “you never will know if you can, if you don’t”! Don’t let others negative words affect you from having a positive experience!

My biggest push is people who tell me “You CAN’T” or “You’ll NEVER”…I just say WATCH ME!!!

#8: HAVE THE SAME BREAKFAST EVERY DAY THIS WEEK!!

Mornings are usually rushed…and we forget to have the most important meal of the day. Plan something…either oatmeal, fruit, yogurt, hard boiled eggs…something to get your metabolism started for the day!

#9: GET RID OF ANYTHING THAT SCREAMS UNREAL EXPECTATIONS!

Why are you torturing yourself with unrealistic pictures of what the world deems is socially acceptable? Instead focus on becoming healthy, becoming strong…so that you live longer to enjoy this life and your family.

I didn’t lose all my weight to “get skinny”, I lost my weight to be healthy, to get the extra weight off my joints so I wasn’t in ADD pain. I exercise to gain strength and build up muscle to support all my injuries, so that if and when I need another surgery, my body will be ready for it. I got healthy to BE HERE to watch my daughter grow up and become a woman herself.

Make REAL goals, lasting goals…ones that are so much more worth achieving!!

#10: GO TO BED EARLY…IF YOU ARE CRAVING SUGAR!

When you are tired, your brain needs sugar to sustain itself…basically its saying eat to stay awake…when instead your body is telling you it needs rest!

#11: PLAN TOMORROWS WORKOUT, NOW!!

Put in your calendar just like any other appointment. I mark mine as my time for “survival”!

#12: REVERSE THE RATIOS AT YOUR NEXT MEAL!

By that I mean make 50% of your plate all healthy veggies, 25% lean protein & then a carb. You’ll be amazed how full you are.

#13: JUMP OUT OF YOUR COMFORT ZONE…DO AN EXERCISE MOVE YOU HAVE BEEN AFRAID TO TRY…JUST DO IT!!

Like instead of a normal crunch…how about trying a V-Up or a Warrior Sit-up…don’t ever be afraid to try something new…remember it’s just another tool in your tool box to keep things interesting!!!!

#14: WATER, WATER, WATER!!!!

Instead of a soda or tea with every meal, substitute a glass of water as often as possible! Make this small sacrifice and see big benefits in your health. Water can actually help you lose weight, detox your body and give you more energy.

Only WATER truly hydrates you…the opposite, dehydration causes
tiredness, migraines, constipation, muscle cramps, irregular blood-pressure, kidney problems and dry skin.

Did you know if you are 20% dehydrated, you are at a risk of death?

 #15: EAT DINNER OUT!!!

Yes, that is what I said. But here’s the key…make healthy swaps and when your food comes, ask for a To-Go box THEN, put half of your food on the box and bring home with you. Only eat what’s left on your plate!

#16: USE WHAT YOU’VE GOT!

There’s no excuse as I can’t afford a gym or any exercise equipment! You don’t need it to become healthy…you have your own body and items around you that you can utilize! Get creative. I have used gallon water jugs before for arm work, I have used a chair from my dining room table for step ups and then of course you can always use the outdoors and do some running, jogging, walking…lunges, high knees…you just have to get creative…it’s about adding to the tool box and then using it!!

#17: WEAR CLOTHES THAT “FIT” YOUR BODY!

How do you know what shape you are or where your curves are if you are hiding behind clothes? I am not saying to wear skin tight stuff, especially clothes you can’t breathe or move in.

You see, I use to be that type…even to the gym I sometimes still am. But I have learned to embrace my body, love each curve and be completely ok with showing it (n the right way).
After losing a lot of weight, it takes longer for your mind to catch up with your body. I was a size 24…I am now an 8….I remember when I hit a size 12 for the first time…it was in a store shopping for a pair of new jeans. I grabbed an 18 and they fell off completely buttoned and zipped…I then tried on a 16 and 14, until I had to grab a 12. My mind couldn’t comprehend what my body was showing it.

We (our minds) are what stop our progress…try something on today that you might have thought “I can’t wear that!”!!! You might be surprised!

#18: USE A “NUT” or OLIVE OIL SPRAY TO COOK DINNER!

If you are going to sauté something…spritz healthier oil on it…or spray it over veggies before serving, coconut oil is great for that!

Read my blog about oils HERE

#19: PUT YOUR SNEAKERS OUT TONIGHT TO TAUNT YOU TOMORROW!

Yep…put them where you trip over them…pack a gym bag and leave it near the door you leave or better yet…but on your gym clothes BEFORE going to bed…there are many days I get up early and fight myself about going to the gym. But all I do is wake up, brush my teeth, grab a ball cap and I am out the door!

#20: ENJOY WHAT IS FRESH!! 

The season has come for our local Farmer’s Markets to come back…go to them…get REAL food!!

#21: GET OUT OF YOUR BOX!!

Do you do the same routine over and over? Walk/Run the same path? Lift the same way?

Now is the time to think OUTSIDE your box…get creative…find a new path…research different lifting methods of your favorites. ADD WEIGHT!!! Get more muscles involved!!

#22: CREATE A PLAYLIST!! OR SEVERAL!!

Make one for when you go run or spin…or a mellower one for yoga. I have several different ones…I even have ones set for my Interval Training’s! There is nothing like that perfect song/beat to get you motivated!!

#23: CHANGE THE SIZE OF THE PLATES YOU EAT OFF OF! 

If your plates measure over 10 inches…get smaller ones!! The healthy food portions you need to consume fit on a smaller plate. You will actually consume the right amount of calories with the right kinds of food.

#24: CALL YOUR OWN BLUFF!!

You know when you are slacking or know when you aren’t giving your best…STOP IT!! Call your own bluff…tell yourself that you are no longer half-assing anything because YOU DESERVE IT!!! Change your mindset!!!

#25: STOP BEING A CREATURE OF HABIT!

Are you that person, you know exactly day in and day out what you are going to wear, eat, wake up, go to bed, hit the gym, etc. When you become complacent in your life…guess what, YOU GET BORED!! That even goes for good habits, as well as bad. Believe it or not a good habit could wreck you…How? By simply eating the same meal day in and day out. Especially if it’s not a fully balanced meal and your meals aren’t nutritionally balanced throughout the day to sustain (fuel) you for what you are doing.

There is NOTHING wrong with change! Just like I have said before…get out of your box…explore new things…take a new way to work or home, add something you wouldn’t to your salad or sandwich for the day. Workout in the morning instead of at night. There are so many ways to STOP being a creature of habit; all you have to do is TRY!

 #26: GO THROUGH YOUR CLOSET!

Stop hiding behind baggy clothes!! I don’t weigh myself that much anymore…it’s all about “how do my jeans fit?”, if they are a little snug I know that I have not been eating clean and exercising. I don’t go out and buy a bigger size! I go back to what is healthier for me!!

#27: EAT SOMETHING HEALTHY BEFORE GOING TO A PARTY!

The holidays are right around the corner…there will be plenty of parties and what comes with those parties…FOOD…mostly bad food! So before heading out…eat something healthy…have some good protein and fibrous carbs, so you don’t get hunger pains and then eat too much of what is served.

#28: DON’T DRINK YOUR CALORIES!

As for drinks…why bother drinking calories that don’t satisfy you…drink water and save your calories for REAL food!!!

#29: LOSE THE WORD CAN’T FROM YOUR VOCAB!

It’s one of the most negative words you can say…learn to catch yourself and change it to I can, I will or I’ll try! Start speaking positive into your life!!!

#30: PUT THE SALT AWAY AND USE FRESH HERBS!

Use herbs to season than salt. Cilantro, Mint, basil, Rosemary, Thyme…the list goes on and on…you will be amazed at how more flavorful your meals become!

‎#31: FOCUS ON YOUR FORM!

Did you know the most important thing you can do while performing an exercise is make sure your form is correct! Not only does it prevent injuries it also targets the correct muscle groups for that specific exercise. Also try slowing down and keeping control of each rep.

REMEMBER each step (change) you make towards in proving your health, is a step closer than the day before…never give up!!

About

On the outside I am full of tats and it's hard to find me NOT smiling.... But on the inside, it's ALL titanium, from 3 severe car accidents that should have taken my life (1993, 2000 & 2008)! I am a living & breathing testimony of God's great mercy here on Earth!! And I'm ready to show this world that NO ONE on this Earth can hold me back from living out what God has in store for me!!!

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