Meditation Monday

             

Good morning and happy November! I still can not believe that in a little over 3 weeks it will be Thanksgiving and month later it is Christmas! Where does the time go? The older I get, the faster the time goes and the more I wish it would slow down, just a little.

I am beyond excited to share this post with you and hope you join me for the next 21-days!

Meditation. What does that mean to you? Does it mean 5 minutes of alone time? Time to listen to your breath and allow your thoughts to wander? Allowing time to slow down, just enough to connect with your body, listen to your heart, and refuel your spirit?

I have found meditation and just recently started practicing different forms every.single.day and you know what...I have never felt more alive and empowered. Our thoughts create our reality and if you dont believe me, think back to a time when everything seemed to be going wrong. You woke up late, you spilled coffee all over your shirt, you jammed your toe all while trying to leave for work. You got stuck in horrific traffic and missed every single light and it is only 8:05 am. It's going to be a long day you think. But what we think attracts what happens. Think about the saying "Like attracts Like". When you think about something or someone that fills you with happiness, everything around you tends to be just as warming, beautiful and cheerful. When we dwell on negative thoughts and emotions, it never fails that more negative thoughts occur.

                           

We can thank our subconscious mind for the stories we create in our head, which has been programmed since the moment of our conception. Without going into the technicality of how our subconscious mind is programmed however, what matters is that we make our own reality. We make our own reality by what we think and say to ourselves. I have found it helpful to replace the negative thoughts with positive, associate with positive, uplifting individuals and creating a positive environment in which I spend my time. It is time to stop assuming the worst and create a positive life.

Over the course of the next 21-days, I will start my morning with this amazing meditation program that Oprah and Deepak launched titled  Energy of Attraction: Manifesting your best life. I would love for you to join me and share your experience along the way! I listened to the first lesson this morning and I felt overwhelmed with desire to be my best self. Overwhelmed to clear the negativity from my mind and my life by forgiving parts of my past, limiting fear by focusing on the present and NOT the future and loving every moment of my life in its current state. Of course I am not where I want to be but I know that I have the power within myself to get there!

Take care of you!

J

Stress & Eating... How to Stay on Track

Think back to a time when your life felt out of control...When the phone was ringing, the dog was barking, the kids were crying, your house looked like a tornado ripped through it, and your lunch was burning on the stove...ALL-AT-THE-SAME-TIME.

We have all been there, maybe not the exact scenario I just described, but similar to that in which you feel like you can not catch your breath with just how chaotic things happen to be.  Do you A). Turn to food when you are feeling stressed in hopes to feel better or B). Turn away from food because you do not have the time to eat. Do you A). Tend to eat foods that are higher in fat, sugar, calories when stressed or B). Down a shake because it is quick and convenient?
                                                          
Whether you chose A or B, both are stress related and from my experience, A is more common. Maybe you are feeling sad, anxious, depressed, lonely, stressed to the max, or angry and your go-to antidote is something of edible form. You come home after a long, grueling day and you eat a bowl (or two or the whole dang container) of your favorite Ben and Jerry's ice cream. Eating when you are emotional happens from time to time however, when it happens more often than not, when eating is the first thing you turn to when negative feelings set in, you might have to have a heart-to-heart with yourself.

What is this stress eating that I am talking about? It is just as it sounds...It is when you reach for food to find comfort when facing the situation or emotions at hand. For instance, maybe you are fuming about the jerk that cut you off on the freeway and you are sure that a pizza will calm you down or you are feeling sad and you cant quite figure out way you are so blue but you think that comfort food will do just that, comfort you. This is the type of eating that I hope you become more aware of after reading this article.
                                 
Are you hungry or is it emotional hunger? When emotions are the driving force behind your hunger, it is hard to feel full and satisfied. There is a deep hole that needs to be filled yet nothing quite does the job unlike physical hunger, which after eating a meal, our stomach feels full and we usually stop eating. If it is emotional hunger, we tend to want something full of fat and sugar (think the monster slice of chocolate cake at Claim Jumper). When physical hunger is the driving force, we tend to look at several options and pick the one that sounds good and is typically a healthier choice. If it is emotional hunger, you might feel satisfied right after but soon after might feel guilt where as a physical hunger does not typically result in these type of feelings.

What do you do if you are a stressful or emotional eater? First, it is important to realize that this happens to all of us. You are not the only one. Here are a few tips to help you combat the need to eat when your emotions are going crazy.

Keeping track of your food in a journal or in an app like My Fitness Pal, is an excellent way to determine emotional triggers. Keeping notes on your feelings, your hunger level, what type of foods you are craving are all ways to learn more about what is causing those feelings and what type of foods you are reaching for.

Find an alternative. When stress triggers you to reach for the box of cookies, get your walking shoes on and head outside. Get some fresh air and clear your head. If you can't take a walk, call a friend or listen to your favorite CD. Find something that gets your mind off of those cookies and on to an alternative task.

Wait out the urge. This can be tough but when the desire to eat strikes, try and wait it out. Drink a glass of water and wait 15 minutes. Is the urge still there? If it is, try and eat a small portion of your favorite food and walk away. If it is no longer there, great! You successfully waited out the craving.

Be honest. Be honest with yourself and own up to the emotion. It is absolutely normal to feel down, sad, angry, lonely, or any other feeling sometimes. This is what makes us humans and although it may feel like you are dealing with the same emotions forever, it will get better with time.

If you find that it happens quite frequently, there are health coaches (like myself) that can help you with your emotions, your eating and the combination of the two! Be kind to yourself and please know that it will take time to work on this.

Take care of you!

J

Monday Musings

Hope you enjoyed a beautiful weekend and are ready to have a killer week! This past weekend was eye-opening and I cannot wait to share with y’all just how changing it was….but not yet! I was able to reconnect with old friends, learn about very exciting opportunities and spent some much needed time in the sunshine.

The purpose behind this morning’s post is to share with y’all that our negative untrue thoughts block our positive and sustainable changes. Think about the past week; how many times did you think negative, hurtful thoughts towards yourself? If you answered 0, you deserve a gold freaking star!! If you answered under 5, you are well on your way to becoming your best self! But if you are like me, there are times when the negativity comes out and no matter how hard you try, you cannot shut that little voice up!

The mind-body connection is extremely important when you are working at making positive changes in your life, whether it is for your health, fitness, career or family. Our physical condition and mental outlook are mutually dependent on one another and it is up to YOU to nurture and provide a positive environment for success!

How many times have you or someone you know said, “I ate terrible today so it is too late to get on track” It’s never too late. My body and mind are constantly changing. Life is full of second chances. “I do not have the time or money to be healthy”  You don’t have the time or money not to be.You can choose to invest now in good quality foods and exercise or, pay later with sick days and hospital fees.  “It is very selfish to take time for myself” you can only give to others what you yourself posses'. 

Thoughts such as these are not only untrue, but they hinder our progress towards our goals. Health and happiness are inextricably linked… The better you feed yourself (mind, body and soul), the better you feel and the bigger impact you will have not only in your life but the lives of those around you.

Your life is happening right now! Now is the time to take action towards your dreams and aspirations!

I just have to share this recipe with you... it is amazing! I wanted to change up traditional kabobs with a yummy marinade that would pack a lot of flavor with not a lot of sugar and stuff. 

YOU Challenge- #9

To those of you who participated with 'Ten Secrets', THANK YOU! I loved reading about you and learning more about what makes you YOU.

Now to the next part of the challenge, Nine Lives... Oops I mean Nine LOVES (nine lives would be a completely separate post on its own!) There are many things I love so keeping it at nine is going to be a challenge but here it goes...

1. My Hubby! I love this man with my whole heart. He has shown me what it feels like to be loved by someone unconditionally. He is patient, kind, unselfish and he puts up with me!

2. My family! There are no words to describe what my family means to me. They have been there through the good, the bad, and the downright ugly. There is not one thing I would not do or give to my family.

   

3. My kiddos, the bulldogs! They provide me with companionship, love, laughter and a whole lot of frustration. They have the sweetest hearts and think that they are 10-lb lap dogs when in all reality they are 70 (Pudge) and 45 (Stella) pound lap dogs.

4. I love kicking ass! I love a challenge and I love the feeling that comes with conquering something I thought I could not do! Examples include Grad school, figure competitions, leading by example, and truly loving every thing about my life. When you change your outlook, everything falls into place and it is an amazing feeling!

5. Rodeo and horses. In third grade, my dad gave me my first horse and it was love at first sight. I am extremely compassionate about horses and I truly believe that they heal the soul. The way their soft nose nudges you right at the perfect moment, or the way their breath smells after a crunchy carrot. They are amazing creatures and someday I will have a couple in my barn (I can dream right?)

6. Girlfriends! I love my girls that I can count on any time of the day for anything! When you find a true friend, hold them with both of your hands and cherish every moment with them. I feel like my girlfriends were supposed to be my sisters (not sure how my mama would feel about that) but they mean the world to me and every moment spent with them, fills my heart with joy!

7. Exercise (and Muscles!) Whooop! Bet ya wouldn't have guessed this one huh?! I love the way I feel after a good workout. Spending time bettering my health clears my mind and soothes my soul. And yes, I looove muscle! I love everything about it and love helping others achieve their muscle building goals!

8. Traveling- I love to explore new towns, cities, states, and countries. I may not travel as much as I would like but the little amount that I have, has been a true blessing. I love experiencing new cultures and meeting new people. Some of my favorite memories include swimming with sharks in Bora Bora, partying with my mom in San Francisco, hitting the NFR in Vegas with my sister and snowboarding in Montana with my family.

9. Dragonflies. There is not one single word that describes how I feel about dragonflies. These beautiful insects mean more then words can describe to me. Whenever I see one, I know my angel Laurie is watching over me. She was there on my wedding day, she was there on my last important appointment and I know she will always be there, reassuring me through life's many twists and turns. Dragonflies are my hope.




I would love to hear from you and your nine loves!

J