Take a Look at Yourself and then Make a Change (MJ, of course)

I have been debating on if I should post on the weekends or not-- I didn't last weekend, but decided that I would today. Putting my thoughts out really makes me have a better day-- and I hope, even on the weekend, will help improve someone else's day or mindset!

Today, there will be no challenges (it is Saturday, after-all), just a little bit of reflection.

Coffee is my caffeine addiction. It is great any time of day and I never get tired of it... That's the one thing that I really have to focus on moderating and typically over-indulge anyway. Now, International Delights makes a Hershey's Chocolate Carmel Creamer. Can we just say that coffee is even better now? A simple thing, like a flavored creamer I had never tried before, took my favorite beverage and made it into something even better... and a simple change was all it took! (See, there is a point to my coffee talk...)

Why don't you focus on being the simple change in someone's life? Maybe you smile at a stranger... Maybe you let a car out in front of you... Maybe you let someone with fewer items go ahead of you at the grocery store... Or maybe you take time to really listen to a friend without pretending to have all the answers (advice is good, but sometimes people just need to talk themselves through a situation and really just want you to listen). Whatever it is, be the simple change in someone's day. That's not a challenge necessarily-- just what my coffee made me think of this morning!

For those of you reading this who don't personally know me, I am going to use today's post as a way for you to paint a picture in your mind of who I am... by using pictures of some of the people that are important to me. We will start by introducing my family...

This is my Daddy. I am 24 years old and have never referred to him as anything else. He is a hard worker and a great man and will always take the time to help anyone he can. He has always believed in me and motivated me to be the best person I can possibly be. I have always been, and will always be, Daddy's little girl.

This is my mom. She has also always supported me and wanted me to be the best person I can be. She is someone that will tell me something that I don't want to hear if she knows it will push me in the right direction. Just like my daddy, she has never missed anything that I have decided to be a part of.

This is my little sister and one of my best friends. I am 5 years older than her, but we have a connection and a friendship that no other friend-relationship can compare to. We drive each other crazy and make each other mad at times--but at the end of the day, we are still some of each other's biggest fans.

This is my little brother (but as you can see, I am the short one of the family). He has possibly the biggest heart of anyone I have ever met-- but he doesn't want you to see it. As the boy, he doesn't stay in-touch as much as the other members of the family do-- but if I needed something, he'd be one of the first people here.

My Granny Always Said...

Did everyone take advantage of rewarding themselves yesterday? I know I did! After leaving the office, Chad and I went to my favorite Mexican restaurant in South Park... It's delicious every time and last night was no different!

Today, let's focus on patience! My Granny always said, "Patience is a virtue," and is still very much something I am learning to be better at everyday!

"Be patient with each other, making allowance for each other's faults because of your love." Ephesians 4:2 (NLT)

Nutrition Challenge:
At this point, I believe this is Day 9 of the challenges. Is anyone noticing differences in how they feel or even how they look yet? Be patient... Changes take time! The reason a lot of people give up so quickly is because we live in an, "instant gratification," type society... The changes will happen-- you just have to stick to it and know that it will happen. Combining nutrition, fitness, inspiration and positive thinking is a winning situation for every aspect of your life!
Today-- We are adding some fats! Yep... You read that correctly.
Start to add: avocados, olive oil, coconut oil, nuts (almonds and walnuts are best), seeds and salmon.Omega3 supplements are also good.
These are healthy fats that will combat inflammation (swelling) in the body AND actually help your body burn fat. A deficiency (not enough) in fat actually causes your body to hold on to more fat. Healthy fat is awesome for cardiovascular health and for those with cholesterol issues. Fat also makes you feel fuller for a longer period of time--which will reduce food cravings.
I could go more into depth into this topic-- but I will leave it at that. In following posts, I will give you some of the recipes I like to use-- so stock your pantry! If you have any questions, you can always email me at: betteru4life@yahoo.com

Fitness Challenge:
Again-- Be patient! You are on the road to success by incorporating a fitness routine into your day... Visible changes take time!
We are going to do some, "circuit," type training today by combining the exercises we have previously learned.
Start off by warming up-- just your basic walking will work!
After your warm up, do 10 lunges with each leg (just like we learned yesterday).
Immediately go into crunches-- with a stability ball or without-- and give me 30.
As soon as you are done with the crunches, walk for 2 minutes and then give me 1 minute of all out effort. Cool down for 2 minutes.
For a greater challenge and more intense workout, repeat 2 to 3 times.
*Focus on your form during the crunch and the lunge... We will be adding more advanced versions soon!

Out of Your Comfort Zone:
We are focusing on patience today because I woke up this morning knowing I would need it. Sometimes you encounter incredibly challenging people-- and today, I wanted to work on my patience level. I still have work to do... but I am getting better. Today, tomorrow or whatever day it might be for you--when someone challenging comes into you life-- take a deep breath, smile and get through it. Focus on the Bible verse from above--Ephesians 4:2-- and know that the difficult people are placed in your life or in your daily routine to make you stronger. You can get through any challenging circumstance-- just lean on God and remember he is in control!

Change Your Thinking:
Chad and I both have a problem with letting stress-- or the need to control a situation-- get the best of us. Not so much in our relationship, but definitely in the office. We both put so much work in-- especially him, he is the hardest worker I know-- and it can be frustrating when things don't go as planned; when patients are late and disrupt the schedule of the day, when the printer jams, or a variety of other things that we had not planned on when discussing the day. But, we have to do what we can and not let the external factors or the things out of our control disrupt our focus.
Luckily, we have each other for support. Plus, we have the support of our families and even Chad's amazingly encouraging business coach.
Today, when things don't go as planned or you see someone else have their day get off track, be an encourager. Whether you are encouraging yourself or those around you-- it will have a difference and make an impact. Sometimes a kind word can make all the difference.

Rejoice and Be Thankful!

"Rejoice in the Lord always. I will say it again: Rejoice! Let your gentleness be evident to all. The Lord is near. Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and minds in Jesus Christs." Philippians 4:4-7

It is easy to trust in God, to pray and to be thankful when everything is going great... but, what do we do when things are hard? Do we still have faith or do we feel like we have been forgotten? The verse above tells us exactly what we are supposed to do-- Rejoice always! We might not always understand what is going on in our lives, but it is important to always remember that there is a bigger picture and that God has a plan for us all. Sometimes, the plan might not be clear to us and we might not understand the circumstances... but our challenges make us stronger and the hard times make us appreciate the positive things more. Maybe the struggles are placed in our lives to make sure we don't take things for granted...maybe they are a test to strengthen our faith... whatever the reason, God has a plan.

If you have been reading this blog from the beginning, you remember from the first post when I said that I let the stress take over and hit rock bottom. Guess what? The situation really hasn't changed that much since then... but my mindset and my focus has changed completely. Since that day, I have been more focused on what the bigger picture might be-- and have made it a point to remember all the many things I have to be thankful for. Yes, parts of life are still stressful and will continue to be until everything is, "under control." But, it makes me stronger to know that just because things are out of my control doesn't mean there isn't a higher purpose and a higher power (God) completely in control of everything. I refer to this verse a lot... but it is a good one to know and always helps me if I feel myself allowing stress to take over...

"Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to Him and He will make your paths straight." Proverbs 3:5-6(NIV)

Nutrition Challenge:
Today, if you have been sticking to the challenges and are consciously making lifestyle changes, I want you to reward yourself! Don't forget the challenges up to this point.. but today, pick one item or one treat that you really like and eat/drink it! Occasionally rewarding yourself for a job well done will help you stick to the positive changes. I'm not saying eat an entire large pizza or a carton of ice cream... but help yourself to a reasonable portion of something you enjoy! (Bet you weren't expecting that!)

Fitness Challenge:
I hope everyone found a workout buddy or an accountability partner! It's always good to have someone there to encourage you.
Today, we are going to add in another simple (but very effective) move you can do in the comfort of your own home, a gym, a park or even the office!
The Lunge (works quads, hamstrings, glutes and calves):
1. Start off standing straight with your feet shoulder-width apart.
2. Step forward with the right foot while gradually lowering your body until your left knee almost touches the ground. At this point, your right thigh should be parallel with the ground. **To prevent injury, do not let your right knee go in front of your toes.
3. Return to starting position and repeat 10 times.
4. After you have done 10 repetitions with your right leg, repeat the same instructions with your left.

Out of Your Comfort Zone AND Change Your Thinking:
Todays post started out with a couple of very powerful and inspiring Bible verses. I think we all can use some work on truly being thankful for what we have and realizing that we do not have to have control over everything. I do not want to take the focus away from those verses... So, for the challenge today, read and mediate on the verses from the beginning of the post. I promise you that once you are able to be thankful for what you have and realize that God has a plan for your life, everything else will come together. Just because something doesn't happen in your time doesn't mean God's timing isn't perfect!

Everything is Better with a Friend!

Everything is better with a friend. Friends give us a support system and give us someone to share our thoughts and feelings with... Why not incorporate friends into the positive changes we are making?

"Two are better than one, because they have a good return for their work. If one falls down, his friend can help him up. But pity the man who falls and has no one to help him up! Also, if two lie down together, they will keep warm. But how can one keep warm alone? Though one may be overpowered, two can defend themselves. A cord of three strands is not quickly broken." Ecclesiastes 4:9-12 (NIV)

Nutrition Challenge:

Think about a typical Friday night or any night you go out with friends. Doesn't food usually play a prominent role in your night out? With that thought, I want you to share your life changes with a friend. Either have them as a support system for you, or as an even better option, invite them to share in your changes with you. That way, when you go out to eat or when you are having a moment where you want to give up on your new habits, you will always have somebody by your side to support you. Plus, by sharing positive habits with someone you care about, you are helping them to live a healthier life! 

Fitness Challenge:

Sticking with the friend concept-- find a workout buddy or an accountability partner! Pick someone who is on the same fitness level as you-- or find a trainer to push you to your limits. Whatever it takes for you to stick to the challenges and permanently change your life! Plus, having a friend at the gym with you will allow you to do exercises (especially free-weights) that you might not want to try on your own. If you are on a trail or at a park, having someone with you gives you someone to talk to and adds in a, "safety in numbers," concept. Talk to someone you can count on--and whose company you enjoy-- and ask them to hold you accountable to your lifestyle changes! In doing so, you will improve their quality of life, too! 

Out of Your Comfort Zone:

Is there a co-worker or a neighbor that always does small things to make your job or time at home more enjoyable? Maybe there is a local restaurant or coffee shop that you always go to because one specific employee always takes the time to give you great service. Whatever it is, there is somebody in your life who goes out of their way for you... and today, I want you to recognize it! My suggestion is to write a card-- to either be hand delivered or sent in the mail-- to thank them. It can be as short as a couple of sentences, but just let them know that their good deeds or hard work doesn't go unnoticed! 

Side Note-- For my entire life, my friends have always laughed at me for the amount of cards I write. At any given time, I have stationary. Thank you cards, thinking of you cards, miss you cards, just because cards, etc... anything you can think of, I have probably written cards for it. But, do they appreciate the cards I write? Absolutely... and the same goes for when they write a card or send a note to me... it is always appreciated. Sometimes the small things make the biggest difference. 

Change Your Thinking:

Have you noticed that all the challenges are meant to be on-going and not simply a one-time thing? I don't want you to eat healthy or exercise for one day... I don't want you to be a positive influence for one day and then give up. I don't want you to notice the good things about yourself for one day and then the next go back to picking yourself apart. No-- these challenges are meant to change your LIFESTYLE, not simply change your day. 

It is great to have a short-term goal, but then what happens when that goal is met? Do you go back to what you were previously doing and then eventually find yourself starting the goal over again? That's why changing your lifestyle is even more important that setting a short-term goal... You have to have direction or something to aim for after your goal is reached!

From here on out, a diet is simply what we put into our bodies and NOT something we GO ON. We no longer, "go on a diet." We change our diet... that way, we can meet our goals AND not fall back to where we originally were. 

From here on out-- every positive change we make-- is a LIFESTYLE. Nutrition, fitness and encouraging ourselves and others are all part of our lifestyles-- something that we make a habit of and stick to long-term.

Make Time for the Important Things

Remember yesterday when we talked about the impact we all have on others? Today, remember that and know that it's true.

This morning, as part of my morning routine, I checked my Facebook and saw that I had a wall post from one of my best friends-- We went to school together (third grade through high school), she lived a few doors down from me freshman year of college, we lived together sophomore year and were constantly together all 5 (yeah--we took the 5 year plan instead of 4...) years. We have laughed together, cried together, burnt dinners together (she even managed to burn Hamburger Helper once; and knows me well enough to know that I would say that), gone on vacation together-- and all the other, "best friend," things. Now, I live in South Carolina and she is in our hometown. We stay in contact-- but not near as much as we would like. So, seeing her post this morning really made me smile. It was a simple gesture, but it added to getting my day started off the right way. She told me that she enjoyed reading my blog and elaborated from there. Even the small gestures you make have an impact on others. Remember that-- and make somebody smile today!

Nutrition Challenge:
Today, I want us to try something we have never tried before. Any fruit or vegetable will do-- just try something that you have never had (or re-try something you have had in the past and didn't like). Trying different things (healthy things) will give you more options and more variety-- without having to turn to candy or chips! This challenge might require a trip to the grocery store-- but other than that, should be simple to accomplish.

Fitness Challenge:
Okay, who is feeling it after the intervals yesterday? It doesn't matter how many intervals you did-- I am proud of you for getting out there and giving it your all! Today, when you run to the grocery store to grab your new food item, park further away from the door than you normally do. Don't waste 5 minutes looking for a close spot when you could park further away and walk!

But no, that's not your challenge! Today, we are going to add in a simple exercise.
If you have a stability/body ball-- AWESOME. If not, we will simply do the exercises without them. Today, we are hitting the abs and starting with some crunches!
The ball crunch will be more intense than the floor crunch because it increases your range of motion and forces you to balance on the ball-- but either type will get the job done!
Form-- place feet hip-width apart. Arms behind head, elbows out. If on the floor, lift until your shoulder blades are no longer touching the floor and hold at the top for a couple seconds. Do not pull on your neck... If you have to, cross your arms over your chest to prevent this from happening. Ball Crunches use the same form, but you will be able to have a fuller range of motion.
Start with sets of at least 20-- and repeat 3 times. Cardio and diet are going to be key factors in getting the abs you want-- so don't forget about those aspects! You can work your abs out all day, but for them to look like you want them to, we are going to have to also cut the fat by diet and cardio!

Out of Your Comfort Zone:
Did anybody wake up 10 minutes early today? How does it feel to start your day off without rushing?

Today, my friend on my Facebook inspires the Out of Your Comfort Zone Challenge. It might not bring us too far out of the comfort zone.. but that's okay; it will still be beneficial! Whether it is your lunch break, time between class, time in your car or time at home before bed tonight-- I want you to set aside time to reconnect or catch up with somebody! Especially if you are someone who has moved away from home-- maybe for good, or maybe for school-- take the time to call someone you used to spend all of your time with.
My best friend from childhood and I plan, "phone-dates," to catch up with each other-- and we always find that nothing has changed. We have the same connection and the same things to talk about as we always yes. Sure, our interests have expanded from, "Barbie," to much more important life topics-- but the relationship is the same.
So, even if it is somebody you haven't spoken to in so long that you think they have forgotten about you, call them. Catch up. See how they have been. We are meant to have relationships and relationships should be our top priorities. Relationship with God first and then our earthly relationships. They deserve time and effort-- don't put them off until you have time for them... Make time for them TODAY!

"Love must be sincere. Hate what is evil; cling to what is good. Be devoted to one another in brotherly love. Honor one another above yourselves." Romans 12:9-10 (NIV)

Change Your Thinking:
Everything is a mindset. If you feel like you can't do something, you will probably never try it--therefore you will, in fact, never be able to do it. If you feel like you can make some positive changes and meet or exceed your goals, you will be able to. That's not to say you will be able to do it alone-- You need to have faith in God and in His plan and in all things you need to remember to give God the glory and the praise-- but, you can accomplish the things you want to in this life. We only have one chance on earth-- let's use our full God-given potential to make an impact and make the world a better place. No matter what your contribution is, it will make a difference!
Of course, to know what you want to accomplish, it is important to have a clear set of goals in mind. So, today, I want you to think about what you want to do with your life. Pray about it... and then, write your goals down. The more detail you can give, the better. Nobody starts a business without a business plan or goes into a marriage assuming they will get divorced... Everything takes time, work and a clear set of goals and aspirations! Don't hold yourself back from everything you can be... use your talents and live up to your potential. Because, guess what? YOU CAN!

"The Lord himself goes before you and will be with you; He will never leave you nor forsake you. Do not be afraid; do not be discouraged." Deuteronomy 31:8 (NIV)

In the previous post you will find a youtube video for the song, "Beautiful," by Mercy Me. Listen to it... It's a great song and will inspire you to be all you can be.

Beautiful by MercyMe (Lyrics)

You are Significant

I hope everyone had a great weekend and found ways to encourage themselves and others... and that everyone's Monday is off to a great start!

I know the words, "great," and, "Monday," don't often go in the same sentence... but yes, even Monday can be a great day!

Chad tells me every time I let stress get to me that all I need to do is change my mindset. It sounds simple-- and it honestly doesn't seem like a mindset can change anything-- but the truth is, it changes everything! If you are down, focus on the positives. If you are down, turn your struggles over to God and trust him to get you through the storm.

"The will of God will never take you where the grace of God will not protect you."

I am sure all of us have heard that saying at one point or another-- but how many of us have actually taken the time to think about and then believe it? It does not say that life will be easy or that we will always understand what God's will is-- but it does say that we will never be where the grace of God will not protect us. We probably have a hard time understanding that because not many of us truly understand, "Grace." It goes against human nature and goes against our naturally selfish will. Grace says that you will love, forgive and protect IN SPITE of the circumstances... human nature says that you will do things for others based on what they do for you. Changing your mindset to one based on God's will and God's grace instead of the standards of the world will make even the most impossible tasks more manageable-- because you are acknowledging that you cannot do everything by yourself and that you do need help. You have to be strong to ask for help-- even though the world tells us that asking for help makes us weak.

Nutrition Challenge:
For those of you have started your daily nutrition log-- congratulations! You have something to look back on and see where you need to make changes. Up until this point, we have been adding things to our diet... today, I am going to ask you to give something up. You do not have to give it up, "cold turkey," or even completely eliminate it at all-- but pick something that you know is holding you back from being a healthier you-- and cut it out! If you drink multiple sodas or coffees a day, try to only have one. If you eat a candy bar everyday, try to only eat one a couple of days this week. Small changes make all the difference! Continue to drink more water and to add in your healthy item before meals-- track your progress in your nutrition log-- as the changes happen, your sense of satisfaction will grow!

Fitness Challenge:
We have started out very slowly... and I hope everyone is feeling better now that they have some activity in their life! I hope you remembered to check out gyms or parks in your area-- because that will make todays challenge a lot easier!
Did you know that 1-minute of all out, as hard as you can go, cardio work will boost your metabolism? And that if you repeat the 1-minute of all out, as hard as you can go, cardio 6 to 8 times you can boost your metabolism for 24 hours?
So-- the challenge today-- go the the gym or park that you found... or a track in your area... and do some interval training! Meaning, warm up at a walk or comfortable jog (depending on your fitness level) and then go as hard as you can for 1 minute. After that, cool down at a walk or comfortable jog for 2 minutes... and then repeat. This is called interval training and it is the most effective way for your body to burn fat! As your fitness level increases, the cool down time should reduce in time.

Out of Your Comfort Zone:
If you are like me-- or at least like I have been for most of my life-- you probably sleep until the very last minute and then press the, "Snooze Button," as many times as you can in the morning. Tomorrow, we are changing that! I challenge you to set your alarm for 10 minutes early AND actually get up. This will set the pace for your day-- During the 10 minutes, think about your day and what you want to accomplish. Turn to your Bible or another motivational book for inspiration to start your day. Enjoy breakfast or a morning coffee-- whatever you need to do to start your day off positively.
I know, everyone likes to sleep in... but, this will help! For the past month, I have been giving myself time in the morning (and I am NOT a morning person, at all) and it really does make all the difference in the world. I have been reading, "The Purpose Driven Life," and, "Hero." Both are amazing books-- and both turn you to Bible verses to get your day started with inspiration and positive thinking.

Change Your Thinking:
YOU MAKE A DIFFERENCE. You matter. What you put out into the world IS noticed and DOES have an impact on others. Nobody's life is insignificant.

I had a long conversation with my Daddy this morning and it really brought that point home. He told me that he was proud of me and that he was glad his, "Da-Da's Doll," was back. (Da-Da's Doll is what I would tell people my name was when I was a very young girl... and it is still what my Daddy calls me).
My parents worry about me-- they know my personality and they can tell when I am stressed or sad or not myself-- even when I tell them everything is okay.
My Daddy told me today that he could tell that I was happy-- and that his driven, hard working daughter that he never had to worry about was back. Even though I always tell him things are okay, he could tell that I had gotten off track and had tried to handle too many things by myself instead of turning to God and to prayer... and now that I am more focused on being a positive example and living how I know I should, he can tell that difference, too.

My parents live 4 and a half hours from me and can tell that much about my life during phone calls and text messages-- Imagine the IMPACT YOU have on those you are around daily.

Whatever your job, goals, or any other current position in life is/are... please know that YOU MAKE A DIFFERENCE to those around you.

"How wonderful it is that nobody need wait a single moment before starting to improve the world." (Anne Frank)

"So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand." Isaiah 41:10 (NIV)