They cut and edited my article and now there is a typo (I didn’t do it! lol) but yayy I like my work out there
Dynamic Mobility: Reduce Injury & Get The Most From Your Workouts!
Dynamic Mobility (also known as Active or Dynamic Stretching) is a great warm-up before training. Although there is a bit of semantic confusion in the phraseology, I am referring to “mobility” as contracting your muscles and taking your joints through their ranges of motion actively as opposed to passively. Doing arm circles, exaggerating a kicking motion and walking lunges (without weights) are all examples of dynamic mobility movements.
Yay! I did a guest post onRun To The Finish. This is the blog of Amanda Brooks, who is passionate about running, marathon training, and using that to explore the joys in the world around her. When she was going on vacay, I did this guest post for her, and figured that a workout specifically targeted for runners would be very appropriate for her devoted readers. Hence, I present my guest post “Circuit Training for Runners”
Hello Lovely Readers!
My name is Kristina, and I am a personal torture I mean personal TRAINER! I own my own business called Freestyle Fitness Addiction, and I specialize in fat loss and total body conditioning, with a proclivity toward functional training. That means that I tend to shy away from machines, and focus on using the best machine- YOUR BODY!!!!
Too many runners and endurance athletes don’t get in enough strength training, and/or only work in the sagittal plane (e.g. front and back, front and back, again, again, again, ad infinitum). This puts them at huge risk for overuse injuries. Runners need strong muscles to increase their speed, increase agility, and protect against injury! This means, runners, time to get down and dirty with some strength training, and Imma get you moving in all different directions! I know, crazy.
Try this circuit out 3 times a week on non consecutive days, for approximately a minute per exercise, 15-30 second transition to the next exercise, and rest for 1-2 minute at the end of each circuit, as needed. Repeat the circuit 3-4 times. Make sure you complete a thorough warm and cool down.
#1 Tube walking- use a mini-band or tie a Theraband around your ankles, and do lateral steps, with toes facing forward and knees over the toes (e.g. do not allow the knees to cave in, or bow out). This is an integrated exercise that focuses on the gluteus medius, which is HUGELY important in injury prevention for runners. If you don’t have a band, an adequate substitution would be a side-lying leg lift.
#2 Walking Lunge w/Med Ball Twist- Now that you have activated your gluteus medius, put it to work with a walking lunge with medicine ball twist. Go heel to toe with alternating legs, keeping your shoulders down, and holding the med best as far in front of you as you can. Make sure you are rotating your torso, not just moving your arms. This move is very challenging because you have to stabilize in the transverse (rotational) plane. #3 TRX row- Using the TRX for a row is really cool because you are working not only your back, but also your core. It’s important for runners to work on strengthening their postural muscles, because too often runners tend to hunch over due to relative weakness of those postural muscles, coupled with tight pecs/lats, so getting the back strong will help diminish muscular imbalances that lead to injury. If you don’t have a TRX, you can do a row with dumbbells, bands, or other equipment. Just get it done! #4 Two-point Anterior Reach- This exercises challenges the stability of the ankle, knee, and hips. By reaching for two objects, you are moving beyond the sagittal plane. Yessss. And by developing comfort on a single leg, you are enhancing locomotion (which, if you think about it, occurs one leg at a time). Switch legs halfway through the minute.
#5 Plank-ups- this is my name for the exercise; you may have your own name for it. This is a fantastic exercise that not only works the core, but also works the chest and shoulders, as well. Fun, tough stuff! Make sure you alternate the arms that you come up and come down with.
#6 Single leg ice skaters (lateral hops)- Runners need to have excellent deceleration and acceleration, and mulit-planar stability. This works on your ability to stabilize yourself in a plane many runners don’t train enough in- the frontal plane (side to side [confusing terminology, I know]). If you are jogging on a trail, and you trip on a rock, you want to be able to move laterally and decelerate with no problem, right? No twisted ankles? Single leg ice skaters help you effectively maneuver. You may try touching the ground with your ipsilateral hand (same arm, same leg, as demoed in the picture), or your contralateral hand. (opposite arm to leg)
#7 Stability Ball Hamstring Curl- This works the ever-neglected posterior chain. Work those hammies by digging your heels into the ball, with the toes facing toward the ceiling, raising the hips, and drawing your heels close to your bootie, then extending your heels out again. Keeping your hips up, repeat this movement.
Dinner: Turkey sausage (?) with sautéed chard, tomatoes, peas, and carrots
In addition, throughout the day I ate:
1.5 scoops protein powder, one apple, one nectarine, and salad w/protein and olive oil.
Total estimated macros:
173 g P, 110 g C, 73g F = 1789 cal
I rested yesterday after all the frenetics of Saturday, and I know it did my muscles well to repair!
Today I felt great! I am consistently making strength gains, and I am loving it!
Monday’s My Chef By Request:
Today I ate:
Eggs + some type of sausage + 3 pieces orange
Nuts + "chocolate mousse"???
Salad w/chicken + cucumber + tomato + unknown vegetable??? (those strings of yellow on top)
Some type of sausage + roasted pepper
Shrimp + green beans + squash + tomato w/some type of pesto topping?
Plus some protein pancakes, and casein (unpictured).
Today’s estimated macros: 209 g P, 67g C, 51 g F = 1563 cal.
FYI, I have been feeling really great eating such high protein, and low carb (and the occasional higher carb day, such as yesterday). I don’t recommend it to the average Jane, but if you are into fitness or figure then this is a regular way of life.
Eating out of a cooler with My Chef by Request has been nothing new to me. MCBR has saved me some time by not going grocery shopping as much, cooking as much, cleaning as much…BUT so far I am telling you that I don’t find it a panacea. I still have to consider how I will supplement the food each day and include/cook it, what I feel I will need through the day especially with regard to my workouts and schedule….and still think about the food like uhhh is this food I want to eat? Prefer to eat? Do I WANT to eat this ______ or would I prefer to eat my “own” food?
I think the My Chef By Request would be sooo helpful and ideal for people who are not knowledgeable about what healthy is, or don’t know how to cook healthy or don’t have the time/energy….but, for me, I am not the ideal client since I am so picky and self-reliant.
But I have been enjoying the variety of foods I don’t normally cook for myself, and enjoying not taking a million trips to the grocery store!
First day of My Chef By Request (MCBR). As far as taste, it was very good, everything was very tasty!! My favorite was the sauteed mushrooms for dinner..yumm! As I mentioned yesterday though, I truly don’t think that the food added up to the carbs and calories that they said. I was wondering if I could get through the whole day ONLY eating the MCBR + protein shake and I thought so, but after I took Monkey Conditioning class and I was considering how much food was left…I decided to go to Whole Foods and grab a salad and a zero cal Bragg’s apple cidar vinegar water to supplement my day’s eats.
a pinch of this, a pinch of that!!! -->kale, shrimp, tofu, turkey, chicken, tuna, hard boiled egg, kidney beans, edamame, celery, spinach, broccoli, jalapenos, red cabbage, onion, olive oil and vinegar
Bragg's Apple Cider Vinegar "All-Natural Drink" - Ginger Spice Flavor, zero cal...very refreshing...
I feel justified in this act not only because I doubt the verity of MCBR’s total calorie claim (echoed by fellow trainers with sharp eyes for estimating cals/macros), but also because I probably burned over 850 calories today in exercise alone (what I call FUN TIMES [delightedly worked out solo in the morn to my heart's content mixing it up w/ kettlebells, tire flipping and sledgehammer work, and in the afternoon went to Monkey Conditioning class, which today was a mix of bodyweight exercises, gymnastics, parkour, and aerial conditioning]).
Today’s estimated macros:
Protein Shake: 50 g P, 0 g C, 2 g F = 218 cal
MCBR: 90 g P, 70 g C, 32 g F = 928 cal
Whole Foods salad: 25 g P, 11 g C, 15 g F = 279 cal
Total: 165 g P, 81 g C, 49 g F = 1425 cal
Tomorrow we’ll see how it goes! Again, I have received the food for tomorrow and the amount looks quite scant! I will for sure supplement with a protein shake, but besides that we shall see! So the experiment continues…
My Chef By Request is a delivery service that DAILY delivers to your door fresh meals with the macronutrient distribution 40% carbs, 30% protein, and 30% fats. I THOUGHT it was all organic, but I can’t find that on the website right now.
I had found out about them when they left their brochures at the gym I train out of. I paid it no mind until my fellow trainer started to sign up for their services, and I asked him all these questions, and he didn’t know the answers! So I went on to their website and was quite impressed! I loved that they are able to cater to celiacs, diabetics, vegetarians, and those who follow the Paleo Diet!
I love preparing my own foods and having control over my meals. I don’t consider myself willing to eat others’ food also because I prefer to each more protein and less carbs than the standard American diet (sometimes called the “SAD” diet). BUT I was intrigued by the option of relinquishing the responsibility (at least temporarily) of cooking, cleaning, and calculating….Not to mention that I have to try it myself to be able to whole-heartedly endorse the service to my clients. So I decided to give it a shot.I ordered the Paleo option, 3 meals and two snacks, and told them no pork or red meat. I was all set up to receive my food Wednesday night (in a cooler, they leave it at your door) so I precisely ate up all the fresh food by Wednesday night. But alas I was informed that there was a mess up with a new employee and I would not receive my food until Friday night. Darn! So I made an extra trip to the grocery store to get groceries to last me Thursday and Friday. Friday night (an hour ago) I received my food (for tomorrow).
Breakfast: looks like an omlette w/a small peach and 1/2 a chicken sausage? (not listed what type of sausage)
Lunch: Turkey salad with some type of dressing (type of dressing not listed)
Dinner: Chicken w/kale, zuchini, and mushrooms? (not listed)
Snacks: Eggplant and Thyme Dip (with walnuts- not listed)
2 sticks of celery with an unknown dip (again, not listed)
It looks pretty good and healthy. I normally eat a lot of volume but it is not calorically dense so I still end up eating not too many calories, and shoot for 50-100 carbs a day. I was a little concerned by eating a greater number of carbs but uhhh if I were to eyeball the day’s worth of it, I certainly would not have estimated it to contain the number of carbs it says it should! They say I am getting like 120 grams of carbs, but if I didn’t know better I would guess the day’s worth had more like 35 grams!!!! Well, I guess it is a blessing in disguise because I won’t feel worried about excessive carb consumption??? Lol…
I am a little worried of being hungry because I don’t like that feeling! The quantity of food looks pretttty darn small. Like I said, I am used to more volume. I have my tricks (you other figure/fitness/nutrition gals know what I’m saying!) to eat a lot of food but not many calories (e.g. a ton of veggies, mashed cauliflower, spinach, kelp noodles, protein powder, etc are some staples!)
One thing that could have been more professional was the list of what I was given! There was a list printed, but it appears that it was the “regular” menu, and I ordered the Paleo. So the typed list was crossed off, and a few words were scribbled on top, but it was far from comprehensive. E.g. for breakfast it says “omlette” but really it included also a small peach, and some type of sausage (type: unknown). For one snack, it is completely illegible—ummm looks like “chloe” something??? I have no idea. And it is just two celery sticks and some type of sesame something dip. It would be nice to know what I am eating. And for dinner, the typed item is crossed off, but nothing is written as to what I am receiving, although it looks to me like kale, zucchini, mushrooms, and chicken.
SO! I am excited to try this out. Ha. Will keep you posted how it goes tomorrow.
I have been on the go lately, but feeling pretty good. I am still adapting to my new life, and this book I got called My Miracle Manifestation Manual by Jacquelyn Aldana has been helping me!
It guarantees “substantial improvement in your sense of well-being after faithfully doing your 15-Minute Miracle in writing for at least 21 out of 30 days.” Cute, isn’t it? So far, I have diligently filled it out on 7 of the last 8 days- and have already had some positive results It’s a workbook where you fill in the blank, and it actually has 63+ days to fill out, so I’m eager to see where I am after 21, 30, or 60 days…The language is COMPLETELY over the top, but I seriously LOVE it. It is just SO over the top, that it brings a smile to my face. Each day, you fill out: (mind you, I am typing the basics from the printed workbook, so the workbook is a bit more comprehensive, but you get the idea)
Clean your slate: Today, _______, is a clean slate for me to enjoy.
Claim your POWER: As long as I can CHOOSE my thoughts, I can CHOOSE what I attract and create in my life.
Create a clear intention: Starting today, my ongoing intention is to find _______ ways to ____.
1. Appreciate what you already have: As you acknowledge your blessings, Life brings even more for you to appreciate.
______________________________
______________________________
______________________________
2. Choose how you love to feel: I love it when I feel __. When I feel this way, _______which makes it easier for me to _________.
3. Play wildly in your imagination and picture yourself living the “Life of Your Dreams” as though it were already so:
______________________________
______________________________
_____________________________
Describe how you fe-e-e-el as you re-read this step. I now feel ______.
4. Hire your Higher Power: I now invite assistance from the Loving Power that dwells within me and All Life Everywhere. Dear ______ and ALL who walk with me in Love and Light, Thank You for Your perfect guidance, unconditional love, and ongoing support. If it is in the highest good for me and All Life Everywhere, please divinely orchestrate the following in just the perfect time. (Please list your requests below)
_______________________
_______________________
________________________
I completely ________ all worries, doubts, and fears to You, ___________. As I trust You to take care of the details, everything naturally falls into place for me with amazing ease.
5. Let go of anything negative: I am now ready to ___________ and let go of _________ plus ALL issues (both known and unknown) that prevent me from living my best life now. This act of releasing enables me to ___________.
6. As your Wonderful Wisdom Within for wise advice: Dear ____, Please make it easier for me to move forward in my life by providing wise advice as I ask the following question:
______________________
Write down the answers you receive here:
_____________________________
_____________________________
___________________________
To greatly increase the benefits of doing this step, write down a tentative date when you plan to take action.
7. Be kind to yourself first: As a special treat today, I give myself permission to ___________.
Then be kind to others: My special way of being kind to someone else today is to _________.
Accept Life’s gifts: With enormous gratitude, I now agree to ____ these and even greater gifts in just the perfect time in delightful ways that bless and benefit All Life Everywhere.
Signed the Magnificent __________ Date _______
Declare with conviction: “I am an ‘Irresistible Magnet for Love, Money, Miracles, and More.’ It’s just the story of my life!”
Listen as Life exclaims: “You’re RIGHT, Magnificent One! Let me show you more evidence of how RIGHT you are!”
Ahhh…so over the top yet totally positive and DELIGHTFUL and AMAZING right?!?! I just love all the enthusiastic language…So that is what I have been working on (almost) daily. Each entry takes me about 30 minutes. They say it can only take 15 minutes, but I think that’s only if you fill out steps 1-3 and sign it (the “bare bones”). I have been filling out ALL the steps and signing…It’s been helpful.
In other news, let’s talk about nutrition on the GO. Because, as I recounted in an earlier post, I have not been spending as much time at home, so it has been a bit more a struggle to eat healthy foods that I would prefer, as sometimes I am not compelled to pack my food for ALL DAY in a cooler, as it seems the freezer pack seems to be melted by afternoon-ish so foods don’t seem so fresh. I just ran out of my Jay Robb protein packets, and now I need to re-up!!! The peeps at Jay Robb were really awesome and sent me a whole package of different protein powders for me to try!!! In fact, they delighted me with a few different protein bars (dangerously delicious, um I may or may not have eaten more than the recommended serving….) and a cool bag that I ROCKED for all of a few days until it broke (sad, but it inspired me to make my OWN bag off of Zazzle, so now I rock my own Freestyle Fitness Addiction bag, woo ha ha), and the protein powders lasted me a WHILE! They sent me an assortment of flavors of brown rice, egg white, and whey protein powders.
I must say that I had never had brown rice protein powders, and they were all pretty grody in terms of taste/texture. Maybe because I am so used to whey, but it just seemed really gritty. The egg white protein powders were very palatable, similar to whey. My favorites, though, were the whey protein powders. All the powders were SO convenient, as I would leave a few packets in my car, and once I was done sweating my ass off in boxing or kickboxing, and my muscles need that fast-acting nourishment, bam, I would pour a packet into my shaker bottle and consume a tasty and healthy protein drink of approximately 24 grams of protein, 1 g carb, and 0 g fat! Nice stats, eh? And they are free of artificial sweeteners, gluten free, and from grass-fed cows- niiiceee! Also, they come in very unique flavors like PINA COLADA! I’m all over that, son. I need to go to the Vitamin Shoppe and buy some more!
I have an exciting nutritional experiment I will embark on in a few days…will keep you posted!
That’s all for now, kiddies.
What do you think of the idea of “My Miracle Manifestation Manual”? What has helped you in transitional periods for you?
Do you like brown rice protein or egg white protein? Jay Robb protein?
After I tried the Mercola Miracle Whey in Peanut Butter Flavor (see my review (praise) here), I HAD to try the banana flavor. I LOVE banana and banana-flavored things, so I was all over it. They kindly sent me the flavor to review, and it was lovely! I have to say, that the peanut butter flavor floored me because I had never tasted such a good-tasting, actually-peanut-butter-tasting protein powder! I guess that trying so many ill-tasting, alleged “peanut butter flavor” (NOT!) protein powders set me up so when I actually TASTED one that DID taste good and like PB, I was shocked and delighted. I think, though, that since I didn’t have the previous strings of disappointments with banana-flavored protein powders (in fact, I had never tried a banana-flavored one before), that I was not as “floored.” I will tell you though, darlings, that the banana Miracle Whey is YUMMY! It’s totally banana-y and totally good, and chock-full-of-health.
“Take a look at just a few of the benefits you’ll receive when you supplement your daily diet with Miracle Whey:
Made from all-natural grass fed cows’ whey, providing more of nature’s nutrients
Is certified free of GMO ingredients, pesticides, and chemicals, protecting you from the damaging effects of chemicals and hormones*
Is cold processed, and never processed with acid chemicals, thereby retaining all its natural goodness
Provides all key amino acids, so you get all the protein building blocks your body needs*
Retains maximum biological value with beneficial micronutrients intact*
Contains the highest concentration of leucine of any dairy product, said to increase energy levels and support building of muscle mass*
Contains water-soluble fiber, which supports healthy blood sugar levels* and prebiotic properties*
Contains 25% or more glycomacropeptides for immune support, high energy, muscle building and recovery after exercise*
Contains MCTs from all-natural coconut oil for easy digestion and fast energy*
Rich in glutamic acid and branch chain amino acids which aid muscle-building and recovery *
Contains all whey microfructures, immunoglobulins and lactoferins, promoting your healthy immune function and healthy flora balance*
No sugar, sugar alcohol or artificial sweeteners added that detract from the positive benefits of whey.
Includes the same immuno compounds that are found naturally in human breast milk — responsible for providing newborns with their immune defense*
Promotes satiety, so compulsive craving for refined carbs and sweets is curbed*
Comes in your choice of six delicious flavors with no aftertaste like some powders on the market. Available in vanilla, strawberry, chocolate, blueberry, banana and peanut butter (made from all-organic peanuts)
Plus, Miracle Whey™ contains the much researched (and scientifically proven) beta glucans, so you can be sure that your immune system is getting the boost it needs.* Beta glucans modulate your immune response.* Most importantly, they don’t over-stimulate your immune system like so many other products.*”
I would say that, for me, the most significant benefit is that it is made from grass-fed cows, and free of toxins and artificial products. Ever since I got certified as a Holistic Lifestyle Coach, which required me to attend a course on improving health holistically, I became more cognizant of the pernicious effects on our bodies of hormones and chemicals from non-organic food sources, so it’s great that Mercola offers a whey from grass-fed cows! The lack of toxicity is especially relevant given the recent results from the scientific studies exposing high levels of poisons such as arsenic and cadmium in common protein powders (Mercola’s article is here; google it for more info)!
Most commonly, I used the banana protein powder to mix into my oatmeal (yum) or even to make banana sweet omelettes or banana protein pancakes. (sorry for crappy iphone pics! you get the idea, tho!)
Oatmeal
Banana Egg White Omelette
Similarly to the peanut butter Miracle Whey, I am not that excited about the amount of carbs per serving (19 carbs per 2 scoops- I typically use 1/2 to 1 scoop), but overall I would definitely recommend the banana whey as a great quality protein powder. The end! xo
I received a while back Gold Label Virgin Coconut Oil from Tropical Traditions. This was the first time I had used coconut oil, and I must say that I find it pretty awesome! I use it for cooking things that are sweeter, or even some things not sweet!! This includes protein pancakes and VEGGIES!!
Purple asparagus
the delicious cinnamon cabbage!!!
yummerz protein pancake
Their website states: “This Tropical Traditions Gold Label Virgin Coconut Oil is a truly unrefined coconut oil. This coconut oil is made on Mt. Banahaw and surrounding areas from organic coconuts. Coconuts are used fresh (within 24-48 hours of harvest) from small family farms on Mt. Banahaw and other rural places in Quezon Province, the coconut capital of the Philippines. Only the highest quality coconuts are hand-picked from each harvest. The volcanic soil of Mt. Banahaw makes these organic coconuts some of the most nutritionally rich coconuts in the world! Testing done in independent laboratories reveals higher levels of phenolic antioxidants than other coconut oils. The fresh coconut meat is shredded (wet milled), and then cold-pressed using the water from inside the coconuts to make coconut milk. The milk is then allowed to sit for about half a day, while the oil naturally separates from the heavier water. The oil is then filtered from the curds (coconut solids). No chemical or high-heat treatment is used, and this oil contains no trans fatty acids. We do NOT mass produce this oil. It is made by families who are coconut farmers using old-fashioned traditional methods that have been used in the Philippines for hundreds of years. Our coconut trees and family producers are certified organic according to strict USDA standards. The families who produce the oil are also trained according to GMP (Good Manufacturing Practice) standards and re-certified each year. This high-grade Virgin Coconut Oil has a long shelf life due to the high antioxidant properties. The Gold Label standard is our highest standard for Virgin Coconut Oil.
Virgin Coconut Oil is a food, and is one of the best cooking oils you can use. It has been a staple cooking oil for thousands of years in tropical climates. As a cooking oil, its chemical structure is kept in tact and therefore is resistant to mutations of fatty acid chains even when used in higher cooking temperatures, unlike most vegetable oils. Research shows that the medium chain fatty acids found in coconut oil boosts the body’s metabolism, raises body temperatures, and helps provide greater energy which can lead to weight loss. For hundreds of tasty recipes from people who use coconut oil, visit FreeCoconutRecipes.com.”
I have a lot more experimenting to do, but ever since I got it, I have been using it waaay more than extra virgin olive oil! I like the tropical taste it imbues I have a friend who uses it with EVERYTHING including kale, brussell sprouts, spinach– anything you can sautee! It’s good stuff.
I am so honored to be a new contributor at BodySport.com! It is an awesome site that is a resource for figure, fitness, and bikini competitors. They have tons of articles, forums, and even a podcast!!
I wrote an article called “Reach Your Goals With Your Own Vision Board.” It starts:
“This shift in mental posture aligns you more precisely with your goals. Once you decide that something is a priority, you give it tremendous emotional intensity, and by continually focusing on it, any resource that supports its attainment will eventually become clear.”~Tony Robbins, best-selling motivational author and speaker
“All that we are is the result of what we have thought. The mind is everything. What we think we become” ~Buddha 562-483 B.C.
Many women as they struggle to reach their physique goals encounter obstacles to sabotage their efforts at every corner. If you are serious about achieving your fitness goals, one thing you can do to get an advantage is to create a vision board. A vision board is a collage of images and/or words that are assembled to represent your deepest goals and dreams. The purpose of the vision board is to constantly keep your goals in mind, thereby activating the Law of Attraction and attracting the goals you desire so that the images turn from 2-D into a reality you manifest.
The vision board provides the bridge from imagination to reality. You are creating a tangible representation of your thoughts into something you can see and touch. This is a powerful step in manifesting your goals. When you see your board again and again, by placing it in a location conspicuous for you, you are constantly affirming and projecting your desires, which takes it a step further. Your mind is a magnet that draws closer the things you think about. This is the basic tenet of the Law of Attraction. You attract into your life anything that you give attention to, whether it is positive or negative. By focusing on your goals you draw them closer and closer, and you will find that people and circumstances arise that will assist you in achieving your goals. Part of the science behind the phenomenon is the brain’s Reticular Activating System, which filters through the endless data input and decides which messages receive top priority. By consciously focusing on your goals, your brain is given the task to become aware of related matters and needed resources with which to realize your goals.
Well, as an understatement, my life has been CHAOTIC.
My partner and I broke up (after 2 years).
My world CRUMBLED.
My mind, like a seizing boat thrashing back and forth in a violent storm, ran through the whole gamut of emotions from disbelief, to anger, resentment, bitterness, optimism, desperation, attachment, peace, depression, uncertainty, insecurity, despair, wonder, and an entire SHIFT in my paradigm.
When we broke up, everything I thought I knew shattered. I had made all my decisions based upon the fact of this partner for life, and building for us together. Moving to this small town, etc etc. Then, I questioned my decisions, my path, my goals, my commitments, my desires, my situation…
I am taking it day by day. I recently moved out, which is is huge (so I can begin to heal), so I am beginning a new life. New journey. New opportunities. More love. More growth. More experiences, more passion, joy, excitement, energy, success, challenges, and so forth. (Just have to turn the words into something I wholeheartedly believe and embrace and into something that invigorates me!!)
With this huge transition, there have been some changes in my normal “routine” that are relevant to this blog. One thing is that I have been cooking WAY less. I was not at home much in the period after the breakup/before I moved out, and then now that I am at this new place, I am not home as much as well, because I am keeping myself busy, and also the kitchen is much smaller. Although I truly enjoy and prefer cooking and eating all my meals at home, right now I am eating out more and I am okay with it, given the circumstances.
Another thing is that my workouts are ummm “different”?? Rather than hitting the gym, I have been trying a bunch of different classes! I have taken two different boxing classes, a kickboxing class, two kettlebell classes, one hot Vinyasa yoga class, one Parkour class, one gymnastics class, mmm what else lol…err I think that’s it? I have also been starting to dance again a little bit and doing as much of all these things as I can, taking into consideration my bum shoulder n knee! ;P
Message to self #1: Before the break up, every morning I would religiously meditate and harness a great amount of energy and LOVE and passion and purpose and joy and wellness to myself (and others). I need to regenerate the authentic, loving, joyous, powerful, healthy, motivating ENERGY in my HEART.
Message to self #2: This is not the end, this is the BEGINNING.
Inspirational Quotes for me and you
“Now this is not the end. It is not even the beginning of the end. But it is, perhaps, the end of the beginning ~Sir Winston Churchill (1874 – 1965)
“Every new beginning comes from some other beginning’s end.” ~Seneca (Roman philosopher, mid-1st century AD)
“What we call the beginning is often the end. And to make an end is to make a beginning. The end is where we start from.” ~T.S. Eliot (American born English Editor, Playwright, Poet and Critic, 1888-1965)
“Let your mind start a journey thru a strange new world. Leave all thoughts of the world you knew before. Let your soul take you where you long to be…Close your eyes let your spirit start to soar, and you’ll live as you’ve never lived before.” ~Erich Fromm (German born American social Philosopher and Psychoanalyst, 1900-1980)
“It is good to have an end to journey toward; but it is the journey that matters, in the end” ~Ursula K. LeGuin (American Writer best known for tales of science fiction, b.1929)
“I haven’t a clue as to how my story will end. But that’s all right. When you set out on a journey and night covers the road, you don’t conclude the road has vanished. And how else could we discover the stars?”
“On a long journey of human life, faith is the best of companions; it is the best refreshment on the journey; and it is the greatest property.” ~Buddha (the founder of Buddhism, 563-483 B.C.)
“The best day of your life is the one on which you decide your life is your own. No apologies or excuses. No one to lean on, rely on, or blame. The gift is yours – it is an amazing journey – and you alone are responsible for the quality of it. This is the day your life really begins.” ~Bob Moawad
“A warrior seeks to act rather than talk.” ~Carlos Castaneda (Peruvian born American best-selling Author and Writer, 1925-1998)
“The hardest thing in the world is to assume the mood of a warrior. It is of no use to be sad and complain and feel justified in doing so, believing that someone is always doing something it us. Nobody is doing anything to anybody, much less to a warrior.” ~Carlos Castaneda
Okay, all, I have officially spilled my guts! Any comments, quotes, feedback, or anything would be deeply appreciated. You know it! Much <3 <3 <3 and x’s and o’s
I am a certified personal trainer, avid fitness enthusiast, and creator of Freestyle Fitness Addiction. Come visit frequently, as I add articles, video clips, and personal blog posts related to building strength, power, and stability in fun, outside-of-the-box ways; nutrition; inspiration; injury prevention and rehab; figure and fitness; local attractions; random ruminations, and daily personal life. When not driven by my fitness addiction, some of my favorite things include being a badass with my hoodie up, sparkles, and kittens.
![[del.icio.us]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/delicious.png)
![[Digg]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/digg.png)
![[Facebook]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/facebook.png)
![[LinkedIn]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/linkedin.png)
![[Reddit]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/reddit.png)
![[Slashdot]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/slashdot.png)
![[Squidoo]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/squidoo.png)
![[StumbleUpon]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/stumbleupon.png)
![[Technorati]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/technorati.png)
![[Twitter]](http://www.freestylefitnessaddiction.com/wp-content/plugins/bookmarkify/twitter.png)
