1. Change your self image.
“The person we believe ourselves to be will always act in a manner consistent with our self-image.” “We will always tend to fulfill our own expectation of ourselves.” “Move out of your comfort zone. You can only grow if you are willing to feel awkward and uncomfortable when you try something new.” You will often stop yourself from doing stuff that “just isn’t you”. But when that stuff is the new normal, the stuff you just do because you are you then it becomes a lot easier. How can you change your own self image? Here’s what I used to see myself as a fit and healthy person rather than a person who dabbles in such stuff occasionally:
2. Create helpful habits. “Successful people are simply those with successful habits.” Pretty simple. Our habits are what we tend to do consistently in our day to day life and so they control our success – or lack of it – very much. What are successful habits? Some you can find in this article. A few others are:
“Whatever you dwell on in the conscious grows in your experience.” “The key to success is to focus our conscious mind on things we desire not things we fear.” This is very important and something I think many people don’t grasp the full extent of. I certainly didn’t before. When your focus is split, when you fill your mind just the “normal amount” of negativity or dwell on for example mistakes you are using up valuable time, energy and available focus to pull yourself backwards and to make mountains out of molehills. Problems seem to become bigger in your mind than they actually are when you dwell on them. But so does, for example, opportunities and gratitude. Your surrounding reality is huge. And the room for interpretations of that reality is wide. What you focus is what you will see in your reality (opportunities vs. more reasons why things suck). What you dwell on becomes bigger and bigger in your mind. And what you think about is what you will act upon. That’s basically why it’s absolutely crucial to keep your focus and your thoughts in right place and on the positive and useful things in your life as consistently as you can. If you focus on the negative and irrelevant stuff it is quite likely that you never get all those most important things done. 4. Set clear goals. And write them down. “People with clear, written goals, accomplish far more in a shorter period of time than people without them could ever imagine.” To be able to focus consistently on what you want you can use goals. If you use them, write down so they transform from thoughts into something physical and real. You can use that piece of paper as a reminder – posted on a wall for example – later on to keep your focus in the right place each and every day. 5. Ask yourself helpful questions. “After every difficulty, ask yourself two questions: “What did I do right?” and “What would I do differently?” The questions you ask yourself in life determine much of your outlook and success. If you ask disempowering questions like “what sucks about this?” in any situation then you are creating a lot of unhappiness and victim thinking. If you on the other hand keep it on a useful and empowering level with questions like the ones from Tracy then your chances of succeeding goes up.
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Summer officially begins later this month, but that doesn’t mean the hot temperatures hold off until the calendar-appropriate dates to show up. There are already places in America that reached the triple digits this past weekend and it it’s barely June! To help beat the heat (or really, to give you something yummy to make and enjoy), we’ve reached into our bank of Shakeology recipes and selected our favorite 6 summer shakes. These guys will taste like “cheats,” except they contain nothing short of dense nutrition. Nothing better than enjoying the flavors of summer in a shake and knowing your short shorts won’t be feeling snug after.
1. Vanilla Chai Ingredients:
2. Minty Watermelon Ingredients:
3. S’mores Shake Ingredients
1. Place almond milk, extract, whey protein, 1 tsp. graham cracker crumbs, and ice in blender; cover. Blend until smooth. 2. Pour into a serving glass and garnish with remaining 1 tsp. graham cracker crumbs and dash of Chocolate Shakeology; serve immediately. 4. Lemon Bar Shake Ingredients:
5. Coconut-Lime Ingredients:
6. Berry Cherry Ingredients:
Eggs Tortilla
Ingredients 2 large eggs 2 teaspoons salsa 1 tablespoon guacamole Make It Crack the eggs into a preheated, nonstick skillet over high heat, breaking the yolks. Cook on one side for 50 seconds, or until fully cooked. Top with remaining ingredients. Enjoy with one handful of baked tortilla chips or bake tortillas and crunch them into "chips". 1 can fat free refrined beans
1 can pinto beans 1/2 pack of taco seasoning or similar 1/2 cup sauted onions, peppers and tomatoes and any othe veggie you wish 2 oz cheese 4 whole wheat or corn tortillas 1 oz salsa 1oz avocado Mix seasoning in bean mixture. Place 2oz mixed beans on tortillas along with cheese. Melt in microwave for 1 min. Top with warm veggies, salsa and avocado. This is 1 serving! Enjoy! You will have extra bean mixture for future burritos. I space my meals out. 5 meals a day every 2-3 hours. That keeps my metabolism going and my belly full. There are times when I get close to that meal and I start to feel hungry. There are times when it gets to be about 9 pm and I want to reach for treats. Rather than give in to those cravings, I first chug some water! You would be amazing at how good you feel and how full you feel. Our bodies will often trick us into thinking we are hungry when we are actually dehydrated. It is hard to know for sure when you are in the moment. Did you know that when you are thirsty, it is actually to late. You had been dehydrated for some time and your body is now in desperation mode. Drink you water for weight loss!!!
Maca is a root from Peru; it’s a tuber, like a potato, and offers an amazing energy boost for those with low energy. Maca however, unlike coffee, offers energy in a non-caffeinated way that supports the body. Maca is a nutritionally dense super-food that contains high amounts of minerals, vitamins, enzymes and all of the essential amino acids. Maca root is rich in B-vitamins, which are the energy vitamins, and maca is a vegetarian source of B-12. To boot, maca has high levels of bioavailable calcium and magnesium and is great for remineralization. Maca root helps balance our hormones and due to an over abundance of environmental estrogens, most people’s hormones are a bit out of whack. Maca stimulates and nourishes the hypothalamus and pituitary glands which are the “master glands” of the body. These glands actually regulate the other glands, so when in balance they can bring balance to the adrenal, thyroid, pancreas, ovarian and testicular glands. Instead of providing hormones to the body, maca works as an adaptogen which means that it responds to different bodies’ needs individually. If you’re producing too much of a particular hormone, maca will regulate the production downward. However, if you’re producing too little, it’ll regulate the production upward. Hormones regulate many things including mood, growth, sexual development, and tissue function. Hormones also play a role in many diseases, like cancer and depression. Maca root has been shown to be beneficial for all sorts of hormonal problems including PMS, menopause, and hot flashes. Maca’s also a fertility enhancer and is best known for improving libido and sexual function, especially in men. For this reason, it’s earned the nickname “nature’s Viagra.” Credits to: http://www.naturalnews.com/027797_maca_root_hormone_balance.html Happy Monday!! I hope you enjoyed your weekend and your Mother's Day!! Today marks the END of my Hammer and Chisel journey and I am STOKED to get started with my next challenge group which is 60 days!!! When it comes to losing the last 10 pounds it takes a little bit of dedication, commitment and sacrifice. It is like those last 10 stick to you like GLUE!!! You have to get a little strict to get the results but once you get there it is pretty easy to maintain as long as you don't go all haywire and back to your old habits. So while I will say that I do not have 10 lbs to lose I do want to get rid of the bloating that I get when I eat dairy, processed flour and cheeses. I just want to feel my best and I want you to as well! So I am doing a 60 day hybrid program and incorporates a running plan and a workout plan! Yesterday I sat down and made up my meal plan which is very suitable for the 21 Day Fix meal plan and container system. I fall in the first bracket of calories, 1,500-1,800 calories per day since I am doing so much running. The things that help me the most with my hunger are drinking green tea which naturally staves off the hunger. Also making sure you drink a TON of water helps keep you full vs hungry! Then, the other times you honestly have to just deal with it! It's not bad if you stay focused on the goal. Goal body Let's talk about the workouts! I have been getting a lot of questions about Hammer and Chisel and TOTALLY love that system so it’s on to the next one! 22 Min Hard Corp! So here is the scoop: Monday: 22 Min Hard Corps Tuesday: Running Wednesday: 22 Min Hard Corps Thursday: Running Friday: 22 Min Hard Crops Saturday: Cross training (light yoga)/rest Sunday: long run day Bring on the results baby! I like a challenge! H A P P Y CINCO DE MAYO
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