(diva)logues

"Looking for a better way to get up outta bed instead of getting on the Internet and checking on who hit me, get up..."

 

Carving out even just a few minutes each day to meditate and/or pray, either first thing in the morning or last thing before sleep, can be a great time to remind yourself of the things for which you're grateful.

Even if you don't have time to actually journal, the following prompts are some good things to focus on as you pray or meditate, especially on days when you might be struggling more to find the good in the world, your job or your relationships.

 

When you focus on the good, the good gets better. 

What you focus on, grows.

What you concentrate on is what you'll see more of in your life. 

Gratitude... gratitude... gratitude. 

Mindset... mindset... mindset.

XOXO

15 Gratitude Prompts

{source: Modern Day Christian Chick}

 

• PROVISION:  Even if you do not like your job, or you are unemployed, find something you are thankful for within the context of how you are provided for.  Provision really comes from God.

 

• HEALTH:  Even if there are challenges, find small victories you can be thankful for.

 

• FRIENDSHIPS:  Identify and write about what you are grateful for within the context of your friendships.  Write out some of their names and what you are grateful for about each person.

 

• FAMILY TRADITIONS:  What family traditions are you grateful for and why?  If you do not have any family traditions, which ones would you want to start and why?

 

• SKILL SET:  What skills do you possess and why are you grateful for them?

 

• MENTOR:  Identify a mentor, teacher, pastor, etc who you are grateful for and why?

 

• SOMEONE YOU DISLIKE:  Identify 3 positive things about them. What lessons have they taught you that you are grateful for?

 

• YOU:  What do you love about yourself and why?

 

• TODAY'S EVENTS:  Identify something large or small that had an impact on you today.  What lesson did it teach you that you are grateful for?

 

• GIFTS RECEIVED:  Name a gift you have received whether tangible or intangible and why you were grateful for it?

 

• GIFTS GIVEN:  Name a gift you have given whether tangible or intangible and why you were grateful to have given it?

 

• PARENTS:  Identify 5 things that you learned from your parents/guardians that you are grateful for?

 

• FOR SOMEONE ELSE:  What kindness did you extend to someone else today?  Why are you grateful for it?

 

• SENSES:  Make a list of the senses you possess (sight, hearing, touch, smell, taste) and why you are grateful for each?  Some may not possess all or any so you can start your gratitude there!

 

• ONE THING:  What is one thing you are most grateful for?  This may appear to be an easy question to answer, especially if you have children.  Carefully consider what you are most grateful for.  It's more difficult than you think to narrow it down to just one. 

"Control, I like to have a lot... control, now I'm all grown up... "

 

At the end of 2020, I wrote a blog post reflecting on the prior year, along with great ways to avoid illness.   You can read it again here.

 

On a similar note... I read something on Facebook the other day written by  Dr Lauren Fitz, a cardio dance fitness instructor I follow. 

And since I agree with everything she said, I wanted to share it here:

 

Imagine if 18 months ago we would have been told…

 

•stop eating fake food & fast food because it hinders your immune system

 

•start a daily habit to move a minimum of 30min

 

•do a majority of your grocery shopping in the perimeter of the store

 

•make sure you are getting good quality sleep every night

 

•read every food label and don’t consume anything that has seed oils like canola, corn, cottonseed, safflower, soybeans or sunflower because these MAN MADE OILS cause lots of inflammation

 

•try eliminating sugar, dairy, gluten and seed oils for 1 month just see how you feel

 

•focus on building REAL relationships in your day to day life instead of wasting time scrolling social media or watching the news

 

•check your vitamin D levels and if they are below 40 TAKE A FREAKIN SUPPLEMENT (remember to take vitamin D with fat because it’s a FAT SOLUBLE vitamin which means it will NOT absorb if taken without fat)

 

•check your fasting insulin levels to see if you are on your way to being insulin resistant and metabolically unhealthy like 88% of Americans are

 

Do you realize where we would be today if THESE were the messages that were pushed into our minds everyday? Do you understand the power that YOU HAVE to change all of those things? Stop focusing on all of the crazy and start focusing on YOU & what YOU can do to start reclaiming your armor against all that we are fighting in 2021!

 

 

 

 

There's a lot about the current state of the world that feels out of control.  But when you can't control what's going on around you, try to remember that you can always control what's going on within you.

 

We all have the ability to take our health and wellness into our own hands.

 

There are so many ways to amp up your immune system and help you avoid illness, but it takes effort... CONTINUOUS effort.  And it may even take a change in lifestyle... not just temporarily, like a diet, but for life. 

 

We don't always want to put in the work to eat more nutritious foods.

We don't always want to put in the work to get more exercise. 

We don't always want to put in less time AT work and carve out more time for adequate sleep.

 

 

But there's no time like the present to take control over your own quality of life.

 

We're not here on this earth to survive... we're here to THRIVE. 

 

 

Small changes... continuous effort... awareness of your own ability to be an advocate for your health and wellness. 

 

 

 

Those messages above may not have been given 18 months ago... but YOU can change your focus and control all the "controllables."

 

 

 

And ps... today is the first day of school at MIZZOU and I got this unsolicited picture from Bryn. Could not love this MORE!!

 

 

I love her so much!

 

Happy back to school day for most and I hope everyone has a happy and healthy school year! 

XOXO

"Let's go! If you want it you can get it let me know..."

 

Just a quick share of something I read this morning, along with a fav pic from last summer with some of the really cool people I teach with at Bloom.

Happy Wednesday!

XOXO

 

 

You can do it when you set your mind to it. You can do it when you commit your time to it.

You can do it when you stride confidently past your doubts. You can do it when you decide not to plunge into the pit of meaningless distractions.

You can do it when you have a good, meaningful reason. You can do it when you keep going for as long as necessary.

You can do it when your desire for achievement overpowers your desire for comfort, convenience, and self-pity. You can do it when you go ahead and take the next step no matter what just happened.

You can do it when you realize how worthless and debilitating the excuses have become. You can do it when you remind yourself that a single action is more effective than a thousand complaints.

What great good do you envision for your world, for your life? You can do it when you are ready, when you muster the will, when you get up and go.

By Ralph Marston

Da Bears...

 

A couple years ago before Bryn decided to attend Mizzou for her college education, we did a tour of my own alma mater as well... Missouri State University... aka. Southwest MO State as it was called back in the covered wagons days when I attended.  

Although it's been said I'm Mizzou alum as well, but that just aggravates people, so I'll only claim the school I actually attended for 3 years & graduated from, and not the one I just attended during my freshman year only.  Insert sarcasm & eye roll...

 

Definition of alumnus

1 : a person who has attended or has graduated from a particular school, college, or university 

—usually used of a man in the singular but often of men and women in the plural

2 : a person who is a former member, employee, contributor, or inmate

 

 

 

 

Anyway... I'll carry on...

 

 

At the time when I was in school... I loved Missouri State more than Mizzou.  And although Bryn's dad & my dad are both alumni, my mom even attended Mizzou for a couple years before she ended up graduating from Webster University... we've all been life-long Mizzou fans & pretty much groomed Bryn to be a fan as well.  She spent her whole life attending football, basketball & even women's volleyball games.  It's been in her blood since day one.  She's a Tiger for sure. 

 

Still... my sisters & I all graduated from Missouri State, so everyone is also a Bears fan too by association, and well... they got much of my parent's money so cheering us on was a given. 

 

And worse yet, if we ever called home & started the conversation with, "Da Bears," my dad said he always got ready to open his wallet because he figured we needed money.  LOL

 

 

 

Suffice it to say I was excited to show Bryn the campus where I went to school.

 

 

Bryn's main response to campus that I still vividly recall... "It's too beige."

 

Me:  Wait what?  Too beige?  What do you mean by that?

 

Bryn:  The buildings.  They're all too beige.

 

 

Granted this campus tour did take place after the tour of Mizzou, and well.. Mizzou is definitely full of a lot of pomp & circumstance... I still never realized how beige it was in comparison until she pointed it out.

 

It was beige alright, but when I was her age all I saw was an education, opportunities, fun, people my age, life experiences and of course... life away from my parent's roof... LOL

 

 

 

Which leads to something that was on my mind today... mindset & how you see the world around you.  How you view those around you.  YOUR ATTITUDE and how you view and treat others, good or bad, is what you will unknowingly bring more of into your life. 

 

Look around you... what's in your life?  Who's in your life?

 

If your life seems to be full of drama or negative circumstances and you're not realizing that YOU might be the reason for that... you still have much to learn. 

 

If you're better at blaming others for your circumstances than you are at taking some accountability and deciding to make changes to the energy you're giving to those circumstances, the universe will never have room to bring you some happiness.

 

 

 

Positive attracts positive. 

 

If you focus on the negative in someone, you'll get lots of negative in return.

 

If you focus on what's wrong with everything rather than with what's right, you'll get plenty more wrong to complain about.

 

If you're busier judging others than you are at being busy making positive changes to your own life, you'll be forever unhappy. 

 

 

Start with gratitude. 

 

Even if the only thing you can find to be grateful for is waking up in the morning. 

Or having a roof over your head.

Or that you have food in your refrigerator.

 

 

Start with making a habit of saying THANK YOU for all the little things in your life.

 

It will in fact, bring more little things to be grateful for in your life. 

 

Change your perspective on how you see things around you. 

 

If you see a lot of beige, I bet you'll be bored.  Nothing more boring than lots of beige, I'll definitely admit.  LOL

 

 

Where can you find something else to look at though?   What else do you see in the big picture? 

 

It all starts & ends with YOU. 

 

It's as simple & as complicated as that.  Just YOU.

 

Change your perspective, add some gratitude and change your life...

 

XOXO

 

"We're gonna find that we're more alike than we are different..."

 

 

Just a quick share of something I read recently and a fav song with a similar message. 

Have a great week!

XOXO

 

 

 

THE POWER OF KINDNESS

Do you want to make the situation better for everyone involved? Add kindness to it.

Do you want to make beneficial use of your strength rather than merely showing it off? Invest your strength in kindness.

Those who attack you expect you to attack in response. Genuine kindness confounds those expectations and gives you the opportunity to move the encounter in a positive direction.

Cruelty and pettiness come from a place of weakness. Kindness is an undeniable demonstration of strength.

Kindness does not mean you’re letting anyone else take advantage of you. It means you’re setting the agenda, one that’s positive and productive.

Whenever you can, which is almost always, activate the power of kindness. The biggest victory is when everyone wins.

-Ralph Marston

 

 

"She laughs without fear of the future... "

 

 

My parents have an annual scholarship they give in my sister, Kaysy's, name.  She passed away 19 years ago, but it's been given to a student every year at Bayless High School since 2012.  And I remember this because my parents were attending a fundraiser with David Freeze, Matt Carpenter, Mike Methany and Tony LaRussa leaving me to be the one who gave out the first award that year.  To be honest, I would've rather been hanging with the Cardinals, but it was a special occasion & the kid who received our first scholarship was truly grateful.  You can read more about that in my original blog post from that date.

 

 

Every year my mom makes copies of all the submissions & gives them to the 6 of us to review (well... most years it's just been my sister, my dad & I... but as the girls have grown older, Bryn & my niece... Kaysy's daughter, have also been included).

We all read the submissions and vote on who we think should receive the scholarship money.

 

Every year my mom comes up with 2 essay questions that's somewhat relevant to what's going on in the world around us.  They can choose to answer either one & then there's always something on there asking what their favorite high school class is and why.

This year the question posed was this:

 

Life gives us good times and bad.  There are two ways to handle your fear:  FORGET EVERYTHING AND RUN or FACE EVERYTHING AND RISE.

Please share your triumphs and challenges through either:

1. Your high school years and experiences OR
2. Your experiences and lessons with the COVID Pandemic

 

Most answered about the Pandemic and to be perfectly honest... reading all the submissions was depressing.  I've written a few times about how the chaos of COVID has affected me personally, especially with regard to my job, but reading these student's perspectives inspired me to write again. 

Here's some excerpts of what they had to say:

 

"However, when we started the 2020-2021 school year with online learning, a lot of people here, myself heavily included, struggled significantly with keeping up with school work."

 

"I was ecstatic to be able to return to school because I didn't want my senior year of high school to be virtual. We must practice social distancing, which leaves me feeling a little empty. Despite that emptiness, I continue to do my best to adjust to the situation every day."

 

"Learning was hard through a screen, and even now with being back in full time in-person, there is still a barrier with masks on. The feeling of not being back to normal still holds an anchor on my heart, and the atmosphere does not feel the same."

 

"Education is not the only thing that has been affected by COVID, however. During my Junior year, I was going to play Varsity volleyball, and our season got cut short. We hadn't even played a game yet, and then we got the call that said we were indefinitely quarantined. And now, after two years, I finally got to play a real game with my team, and we won after a hard fought battle."

 

"A couple weeks in quarantine, I noticed how lazy and less productive of a person I became. I often saw myself procrastinate and not take things as seriously as I once did."

 

"I learned that obstacles are here in our lives for us to overcome and strive as better people and to build personality."

 

"COVID took all the things that motivated and kept me busy away from me. Weeks in I noticed that I started to gain weight, become lazy and wasn't as engaged in school as I was before the pandemic."

 

"Overall I learned to not take things for granted and to enjoy my life to the fullest."

 

"As much as I'd like to say the experiences were bitter sweet, they cost me to lose a lot of my real high school experiences."

 

"Relationships have been the turning point for the whole COVID experience. Friends and family have backed me up throughout the whole year and made sure my emotions were where they needed to be. Without them, I would still be at my lowest point in my life. School was unmotivating and relationships were dying. I think I am mature enough to call myself independent, but without the relationships you build along the way, more problems in life would occur and those would be even harder to face than they are now."

 

 

 

 

Relationships matter.

Positive happy relationships matter. 

Who you surround yourself with matters.

In-person conversations matter.

Getting off your phone or your computer and engaging with others in person matters. 

Hugs matter.

Unmasked smiles on the faces of strangers in the grocery store matters.

The energy in a room full of people matters.

Doing things that bring you joy matters.

Our mental health matters just as much as our physical health.

 

 

We each play a role in someone else's life.   We are all "essential" in someone else's life. 

Surrounding yourself with people who not only bring out the best in you, but also with those who might test you in ways that can only make you grow & learn, matters.

Like teachers, for instance.  Or... like people who God has decided needed to be in your life & part of your journey for one reason or another. 

 

FEAR can be debilitating. 

It can cause anyone to initially want to forget everything and run.  It is, in fact, the easier way out. 

Whether it's fear of failure, fear of loss, fear of rejection, fear of success, fear of love, fear of people judging you, fear of forgiveness, fear of moving on, fear of healing, fear of a freakin virus... whatever it is for you. 

 

I've wanted to run many times throughout my life.  God has a way of continuing to bring you back into similar scenarios over & over again though,  until you finally decide to face things and rise.

And it really does come down to that simple choice.  Are you going to face your stuff & rise?  Or are you going to keep re-reading that same chapter you've been stuck on in your life... that same pity party where you change nothing & nothing changes.

 

The matching tattoos that Bryn & I got before she left for her freshman year at Mizzou are part of my favorite Bible verse and one I've relied on & repeated throughout many challenging moments...

"She is clothed in strength and dignity, and she laughs without fear of the future."

Proverbs 31:25

 

If you're still taking the time you have left here on earth for granted, you may not have learned much from COVID. 

It's all temporary. 

The good times and the bad times.

Life itself is temporary. 

What we choose to do with that time and the positive or negative impact we have on the world & those in it,  is on US though, every day we RISE out of bed and decide what attitude to bring to the day.

Or better yet... what gratitude you bring to the day...

XOXO

"Money, it's a gas... grab that cash with both hands & make a stash... "

 

So we're about one quarter into 2021 and it's another weird year so far.  

It even snowed yesterday. 

 

Yet here we all are in the middle of April. 

Sink or swim. 

Maybe even tread water. 

Either way... drowning is not an option! 

 

And even though there's things I could write about that's not necessarily positive in my life at any given point, in any given year... I choose to focus on what's GOOD.  Because the good most assuredly outweighs any negative. 

It really is a choice. 

I"ll probably have to write a book at some point...  and I imagine there will be plenty of positive and negative in there to keep you interested.  

 

But... while a lot has changed in the world around us... much will always stay the same. 

Kindness is everywhere.  And it all starts with YOU.

Are you putting kindness into the world around you?

 

Your thoughts matter.

Attitude is everything.

If you think the world owes you anything... you're wrong.  The world owes you nothing. 

I remind my child of this too.

You can get off your ass though and get to work. 

You can make a difference in your own life and in the lives of others.

You have a choice in how your day will go.

You have a choice in how you react to what's going on around you.  To the people around you. To the world around you.

You even have a choice in how & where you spend your money.  And who you're helping to keep in business with your own dime. 

 

 

If you weren't already doing a lot online prior to COVID, you most assuredly are by now. 

Zoom this, Zoom that... online shopping, online happy hours, online concerts... ugh... get me back into an arena of thousands of people!  The energy in that is priceless. 

I'm so happy right now to even have the energy of a room full of people in my fitness classes.

It all matters!

 

But speaking of online... there are so many legit ways to make money &/or save money.  And every little bit helps when it comes to your pocketbook.  

I mean... let's be honest... while it's nice to have some extra money, your stimulus check isn't going to stimulate your bank account for very long. 

 

Here's just a few ways I've made or saved money in the last year or so...

 

 

Abella Eyewear

 

Whether I'm dressed up or in my workout clothes and heading to class... if there's anything that's a main staple in my daily wardrobe along with hoop earrings, it's definitely my aviators. 

So... I recently became affiliated this eye wear company.  I like that they have a variety of sunglasses AND blue light blocking glasses too.

And yes, they have more than just aviators if you're not a fellow fan.

Happy shopping with my link for 30% off your purchase here!

 

 

 

BIOLIFE Plasma

 

Ok so I know I said I wasn't going to talk plasma again, but then they put this new deal out on the website that says you can earn up to $1000 in your first month.  So.... here we go again.

I've literally made $1405 since my first date of donation... February 18th.  Its craziness if you ask me. 

Yes, my first visit took more time than normal because of inadequate identification on my part and heart health history that needed to be documented... but from then on... most of my visits have been a total of 55 minutes from the time I walk in the door, to the time I walk out to my car again.  Soooo... it's a pretty decent amount of money per hour of "work."

Schedule your appointment online using the promo code: BUDDY1000

 

You will be thoroughly checked prior to your donation AND will be checked every single time you donate to make sure your protein & iron levels are adequate, not to mention being hydrated enough as well. Granted not everyone is a candidate to donate plasma, but if you're a healthy individual without much of a health history, haven't been doing drugs or served time in prison lately.... you're likely ok. 

Let them know I referred you, because it's a referral offer!  Also... as I stated in a prior post... ignore my profile pic they'll likely show you.  I look like hell because they made me take off my hat for my photo.  LOL

Once you schedule an appointment, they'll let you know what kind of ID to bring on your first day!

 

 

Rakuten

 

Do you shop online?  I started doing it about 19 years ago because I realized when Bryn was a baby that it was easier to shop on my laptop while she was sleeping than it was to pack her up with the stroller and juggle all it took to get out the door.   

Whether you have a baby or not though... it's kinda nice to shop in your pj's and have the delivery driver bring your packages to your front porch, I'm just sayin.

In fact at one point back in the day, the UPS guy was at my house so much that when he saw me walking to my car in the Dierbergs parking lot, he yelled... "Hi Deana!"

Pitiful. LOL

 

Anyway... with Rackuten, you click on the link in their website prior to shopping and then they give you a percentage of whatever you spent with the other company where you made your purchase. They don't have every single store you could imagine, but they do have a LOT of stores on there & most of the big name websites. 

You'll get a $20 bonus when you sign up with my invite link 

I've used the site since 2002 & have a lifetime cash back earnings of $711.38.  Quite honestly it's online shopping I would've done anyway.  AND I've even used it before booking vacations! 

 

GetUpside

Pretty sure the price of gas is going to keep increasing.  Or at least is has in the last couple months.

Just check-in on the app, wherever it's told you the price is good, and then BOOM... a couple days later you have cash in your account.

I'll send you an invite if you want it! 

I've made $33.04 cash back in the last 2 months. 

Granted I don't do a lot of driving, but if I did fill up more often, the savings would be bigger too! 

 

 

Poshmark...

 

Oh my goodness your old stuff has value.  I know you think you don't have time to list stuff, let alone drop it off at Goodwill, but you can make some pretty good cash from items you're no longer using &/or wearing if you just give a little effort. 

Since February 2020, I've sold 90 items of clothing/shoes/handbags/accessories, and earned $1,532.68. 

Does everything sell well? It depends. 

But there are certainly some brands that sell better than others.  And there are some tricks of the trade I've picked up along the way.  Thinking I might do some "how-to" videos soon. 

 

Or... if you just want access to online shopping for new &/or gently used  clothing & accessories... sign up on Poshmark using my code: DIVALOGUES for $10 off your first purchase.

 

 

Aldi

If you've read this far, I'll end with a bit of a shocker.

For those of you who know me well... you'll be surprised to hear that this Fresh Thyme fan might be a converted fan of Aldi these days. 

I know... you're in disbelief.

But I mean... let's face it... some of my main staples at the grocery store are organic fresh spinach, organic mixed greens or romaine, hummus, eggs, chicken, tortilla chips, salsa... I mean, I buy more than that like fresh produce & frozen stuff, but that varies on availability & what else I need... but the rest I need often!

And I will say... Aldi has cut my grocery bill significantly.  I wouldn't say it's cut it in half, but at least by a third.  

Typical trip to Fresh Thyme would be $90-120... and Aldi is usually around $50-70 for the same stuff.  

No, it's not all the same brands but their hummus brands ROCK big time.  And not only that, but they're at LEAST a dollar cheaper than buying it at any other grocery store or even Target. 

 

Now if I could just remember to bring my quarter for the cart. 

 

 

 

 

Ok that's all for now. 

Get off your computer or phone... and go workout.  The rest of this stuff will be here when you're finished.

XOXO

"And I choose joy... let it move you... "

Just a quick post today with some positivity to start the week... a song that's been stuck in my head on repeat all weekend, and a Daily Motivator quote that relates well to the lyrics. 

Your attitude determines how your day, your week, your month, your year, your LIFE will go... regardless of what's going on in the world around us. 

YOU have the power to choose.  YOU DECIDE. 

So turn that frown upside down. 

XOXO

 

Be joyful

By Ralph Marston

Allow yourself to be joyful. It is as simple as that.

Strive and calculate, bend and then stand firm, execute your plans, hold fast to your intentions. And no matter what the outcome, let joy be a part of it.

The world often does not work the way you thought it would. Life surprises you in many directions, and would have scant appeal otherwise.

It is never as good as you wished, never as bad as you feared. And always there is room for as much joy as you care to give.

So give more, and then some. Depend not on things going a certain way, but upon you choosing to be a certain way.

Respect your deepest obligation and celebrate your highest privilege. Be joyful.

 

"So put your best face on, everybody... "

 

Bryn was home this past weekend for a couple reasons.  Mainly because she was heading to Florida to spend the week with her dad.  But she was able to attend a wedding shower for a longtime friend with me before she left.  

 

Coincidentally, it's also the one-year anniversary of lockdown and the craziness COVID has brought into all of our lives.

 

She doesn't come home that often because she has school, a job, sorority life and well... a life.  And while I miss her terribly, we stay in close touch.

But honestly, I'm not above bribing her with food & shopping, so I've been known to drive up for the day just to see her for a couple hours. 

 

When she does come home though, it's like nothing has changed.

 

Bryn:  Mom!  (me sitting on the floor of my bedroom looking for something to wear to my class) You have to taste this smoothie I just made.  I almost threw up when I tried it.

Me:  Uhhh... no.  Thanks anyway.

Bryn:  No.  Just try it!  You have to try it.

Me:  Why do I want to try something that is going to make me throw up? And what's in it anyway? 

Bryn:  That greens shake stuff, a banana, that frozen acai stuff...

Me:  Wait... wait.  Why did you mix chocolate stuff with the acai stuff? 

Bryn:  I don't know?  I didn't know it was chocolate?  Please.  Just try it!

Me:  Ok...  (takes a drink)....  Well, I kinda taste something not great, but I'm not gagging.

Bryn:  (takes one more drink in solidarity)  and then literally dry-heaves over my bed

Me:  If you puke on my bed, I'm gonna be mad.  Get out of here! Go in the bathroom!!   Also... are you sure you're not allergic to something you put in the smoothie?!!

Bryn:  No, I'm not allergic (leaves the room continuing to gag)

 

And this, folks, pretty much sums up 2 months of lockdown last year.  It's how we roll.  But we definitely keep each other laughing & entertained. 

 

She's my favorite person in the whole wide world. 

 

And as much as I'm sure we'd both agree that neither one of us would like to repeat last year's lockdown... if I had to do it all over again... she'd be right there beside me.  Doing a lot of walking outside to survive it all, I'm sure, much to her dismay. 

A little vitamin D never hurts, right? 

 

In totally unrelated news... if you're looking for ways to do more than just survive in these crazy times... and THRIVE instead... you could always hang with me at Bloom! We have a 7 classes for $77 special right now. 

Here's a tiny snippet of my strength class if you want to join me sometime!   Low weights & high repetitions... tone up, create lean muscle, and well... muscle burns calories while at rest too, so it's a win-win!

 

 

Although... have we met?  My first & true love is dance... so you could always join me for that too!  In fact, I'm doing it tonight at 5:30. 

Find us on MINDBODY & secure your spot because class sizes are still limited.

{offer is good thru Sunday, March 21st}

Your first class is FREE!

XOXO

"That's just the way it is... "

 

 

Happy Groundhog Day & Happy Birthday to my awesome dad!  Since he's been forwarding The Daily Motivator by Ralph Marston to us, literally daily for years, I thought I'd share a good message he sent yesterday.   

My favorite part is at the end... Let go of your need to control what is beyond you and embrace your power to control what is within you.  Good stuff! 

XOXO

 

The way it is

By Ralph Marston

Let this day be the way it is. Let your life, your challenges, your hopes, dreams and frustrations be the way they are.

Let everything that is, be just the way it is. Then let yourself discover the good things you can do with it all.

You cannot successfully deny reality. What you can do, though, is acknowledge and greatly improve upon it.

Wishing for things to be different than they are is an empty wish. Working to make things the best they can be is a much more beneficial use of your time and energy.

Avoid wasting even a few moments of your life on anger, blame, or regret. Rise to a higher level, acknowledge the truth of what is, and make good come from it.

Let go of your need to control what is beyond you and embrace your power to control what is within you. Let life be just as it is, and let yourself do great things with it all.

 

"Light it up... "

 

In this day & age of COVID, Zoom-this, Zoom-that and all things virtual... being technologically-savvy is a must. 

 

Saving your eyes with a pair of Blue Blockers is a definite must.  I have a couple pairs now. 

And I don't know about you, but I feel like my eyes have become worse over the past year of virtual everything & more time spent online than normal. 

 

Blue Blocker glasses help to reduce eye strain, headaches, and too much "blue" light, which at night especially can keep you wide awake if you're not cutting off your online usage at least an hour before bedtime. 

And well... to be honest, I'm REALLY bad about that. 

 

I love these from Abella Eyewear & you can get 30% off your purchase of any eye wear on their site with my code: 

 

 

Good lighting is another must, in my opinion.  This applies to any kind of photo or video. 

Whether you're staging something to sell or just selling yourself with a selife... lighting can make or break the shot. 

And I don't know about you, but I don't think the use of Zoom calls is going away anytime soon.

 

Since I'm doing a lot of selling these days on Poshmark, I feel as if it's important to stage the clothing for your closet in decent lighting like a retailer would use.  I started out with a simple ring light, which I still love because it also doubles as a tripod for your phone, but I have since added more lighting to my arsenal. 

 

Not gonna lie though... good lighting matters for your photos, videos and even your Zoom calls!

Here's an example of a photo without anything other than overhead ceiling lighting in the room, compared to the other with the addition of an inexpensive studio box light.  Neither photo used a flash or any editing whatsoever.  I just stood in the same spot within seconds of each other with the extra light on & off...

You can of course achieve a similar result with good outdoor  lighting  during the daylight hours too, however if you're working in an office that's not always possible. 

And if you're staging and photographing content to sell, as I also do, I don't always have time to do that during the day.  But "daylight hours" can be achieved at night with additional lighting. 

You can find the Soft Box Lighting Kit here.

And the Ring Light with Phone Tripod here.
 

Both are very inexpensive and the box light even comes in a set of TWO... although I feel like 1 light is enough for the small room I use to photograph my stuff. 

 

Kinda thinking of doing a tips & tricks video soon for selling on Poshmark.  I've been doing it for almost a year now... February 23rd to be exact was the first date I made a sale last year. 

Since that date though, I've made a little over $1100 just selling my old clothes, shoes and handbags. 

 

There's money to be made out there in virtual land, you just gotta get started and do a little homework on what works! 

 

How about you?  Do you wear Blue Blockers or have additional lighting that you use at your home or office? 

Curious to know your thoughts if you're online quite a bit for work or personal use!

XOXO

"I like to move it, move it... "

I've had some time recently to reflect on 2020.  

Have you thought much about it at a deeper level & reflected on the past almost 12 months as we get ready to head into a new year?

I know many hold out hope that COVID will magically go away & that 2021 will bring back the old "normal." 

 

But with that said, I've done some reflecting, mainly with regard to health... because well... that's what I do.  Being as healthy as I can & trying to practice what I preach is part of my everyday life. 

The following post is simply my own personal thoughts & opinions.  You don't have to agree with me.  Or with anything else you read or hear.  Just like changing the radio station when you don't like the song that's playing... easy peasy. 

 

Without sounding political, because that's not the point here... I'd like to say that if you're "living" YOUR life right now based on everything you hear or read, you're doing yourself a disservice. 

If this year, now more than ever, you haven't decided to be YOUR OWN ADVOCATE FOR YOUR HEALTH... you are doing yourself a disservice. 

Your heath is in YOUR hands.  Plain & simple.  And there are ways you can take charge of your body's ability to defend itself against illness.  There are ways you can take charge of your WELLNESS, now & forevermore.   

 

And before you argue that people have died this year, yes... I know.  COVID, specifically, can be fatal... although I also know there's a 99% survival rate.  People die every year for all kinds of reasons.  In fact, my own sister died suddenly of Meningitis... something that is NOT typically fatal, but is contracted in close group settings like dorms or small offices... the environment in which she worked... leaving behind an 8-month old baby.

I get it.

But continuing on.

 

Cancer, diabetes, cardiovascular disease (ie. heart disease and stroke) and lung disease are leading causes of preventable death and disability. As you age, the risks of these health problems increase. Reducing the risk of these 4 chronic diseases is within your control though, as is avoiding viruses this year or ANY year.  And the healthier you are if you contract a virus, the more quickly you may fight it off. 

It's not rocket science.  But here are some great ways to avoid illness:

1. Good nutrition.  Junk in... junk out.  You are what you eat.  It can be confusing to figure out what's healthy & what's not, but a good rule of thumb is lots of leafy greens & lean proteins... reduce your intake of sugar, starches, fats.  There are resources to provide help if you want it.  I've got a pretty good handle on it if you ask. 
2. Exercise.  Move your body.  I'd suggest 5 times a week, but some kind of movement every day is optimal.  Many of us are forced to be sedentary because of jobs that might require sitting on our butts at a computer all day, so it's up to us to be disciplined about scheduling time to workout.  YOU NEED TO BE A PRIORITY ON YOUR DAILY TO-DO LIST.  If you can't afford a gym membership, go take a run or a walk outside.  Group exercise classes are a LOT more fun though in my opinion, and worth every penny you'll pay, because enjoying your workout means you'll be more likely to stick with it!
3. Rest.  One of the best features of our body is that it can repair itself if given the opportunity.  Adequate AND restful sleep is so necessary to recharge, regenerate & repair.  And not just sleep.  If you're an athlete, taking "rest days" is every bit as important as your workouts.
4. Stop smoking.  And NO, vaping isn't ok either.  Second-hand smoke is just as bad if you're living with a smoker & may cause you to have an increased risk of lung cancer and respiratory problems, even if you've never smoked yourself.  Just quit.  Or ask a doctor for help if you can't do it on your own.  Your lungs can repair & go back to a nonsmoker status after 10 years of quitting. 
5. Limit your intake of alcohol.  Not gonna lie.  I drop the ball here sometimes & I'm sure many of us went through at least part of this year with more alcohol than normal.  But it does put you at risk for many kinds of cancer if you're not drinking in moderation, which for women is only 1 drink per day.  Men is 2.  They get all the fun.  LOL
6. Reduce stress.  It's hard on your body & your mind.  People under large amounts of stress can become tired, sick, and unable to concentrate or think clearly. Sometimes, they even suffer mental breakdowns. Prolonged stress can really weaken the body.  Living in FEAR of a virus is the ULTIMATE stress. 
7. Manage a healthy weight.  If you're eating right & exercising, this is likely not an issue.  However, being overweight/obese can put you at significant risk for many health problems & can lessen your ability to fight stuff off.  The general standard for your optimal weight is determined by the Body Mass Index. 
8. Remain social.  Humans are naturally social beings and because of that, it is important to have relationships with family, friends or co-workers.  Isolation from others and loneliness can create more stress, lead to depression and leave the body more vulnerable to illness and disease.
9. Wash your hands.  I mean duh?  Why did this become such a thing this year as if it's shocking new info?  Gross.  Do it all the time.  Every year.  Especially after you use the restroom.  Mama raised a fool if you just learned the benefits of washing your hands this year.  SMH.

 

Can you still get the FLU even if you're already doing all those things... of course.  Can you still get COVID even if you're already doing all those things... of course.  Is that list the answer to all things for perfect health... of course NOT.  But you are greatly minimizing your risk of contracting a virus, preventing illness or chronic disease IF you take your health more seriously & control these "controllables."

 

 

All in all this has been a great year for me personally for so many reasons.  It has even been a great year for me professionally because it forced me to level up, learn to Zoom, and adapt to dancing, yelling and trying to inspire to a computer monitor while in an empty room that used to inhabit other people all doing the same along with me.  All that energy & awesomeness others bring to the room was missing.  Man... was it missing. 

There were days I had to force myself to get up and not stay under the covers in the dark.  The most depressed I felt this year was during "quarantine" back in March/April/May when we weren't supposed to leave our house.  And toilet paper was nowhere to be found.  Honestly, it makes me cry just thinking about it all again. 

 

What kept me going, though, was being with Bryn & forcing her to go take walks with me outside.  (She secretly loved it. LOL) Hopefully my crazy self kept her going too, because she had just been moved home without much warning in the middle of her freshman year at Mizzou & was dealing with her own sadness. 

What kept me going, was heading into the studio... and either having another instructor to dance alongside, jump into their HIGH class, or seeing friend's faces on the other side of the screen.  I literally almost cried every time I'd see everyone pop into the Zoom page... it made me so happy.

What kept me going, was having a community of support... friends, family, loved ones... and NOT completely isolating myself regardless of what we were being told to do. 

What kept me going, was having a boss to remind us that we were "essential."

What kept me going, was knowing that we ALL, regardless of our job or our place in this world, have an impact on someone else... that we are ALL essential.

 

 

Right, wrong, or indifferent... I've tried to continue LIVING my life, to continue to allow God to use me to inspire others, but especially to keep my body MOVING for my own health & sanity.  Movement is MEDICINE. 

And in MY opinion... lack of movement, lack of contact from loved ones/friends/acquaintances... and "living" in fear... will kill all of us in mind, body or spirit before a virus ever can.

Our bodies are designed to move.  WE are designed to be social.

I know there are people who likely disagree greatly with me on all of this and that's ok.

 

If 2020 hasn't impacted you in a more profound way than wearing a mask, though, I hope the new year causes some reflection on how much power you have over your own life, health and well-being, regardless of what's going on in the world around us. 

F.E.A.R... you can either forget everything and run... or face everything and rise.  I know how I’m heading into 2021. 

And on that note... it's time to get off my butt & move it! 

XOXO

"Gotta blame it on my juice, baby... "

 

So I bought a juicer  last month and not gonna lie... I'm kind of obsessed with it.  I've posted a couple videos on TikTok and even did a live video on Instagram, where I attempted my first homemade juice ever with a "liver cleanse" recipe.  I wouldn't say that it was the best tasting juice I've made so far, but it was healthy and did serve a purpose.  And yes... I drank the whole thing if you happened to be watching & wondering once the video ended.  LOL

Here's one of my favs though... recipe AND well, the song too... because who doesn't love ELO? 

I mean... if you're a youngster, maybe not... but I grew up with them on repeat.  Especially Mr Blue Sky...

I didn't spend a ton of money on it, because I wasn't sure how I was going to like it or if I'd actually use it regularly... but I've used it quite a bit so far & I love it!  Minus all the clean-up... which takes just as long as the preparation!

Hamilton Beach Juicer Machine, Big Mouth 3” Feed Chute, Centrifugal, Easy to Clean, BPA Free, 800W, (67601A), Black

 

 

I've also been using my blender lately too.  If you're a pumpkin lover... here's a yummy recipe!

1 C. milk (I used coconut/almond milk)

1/4 C. pumpkin

1 scoop vanilla protein powder

1/2 banana

handful of ice

1/2 t. cinnamon

garnish with sprinkle of nutmeg

 

This isn't necessarily a meal-replacement shake, just more of an in between meals kind of snack. 

Protein-rich snacks can help to avoid your blood sugar levels from taking a nose-dive, which can also cause you to overeat at your next meal. 

We call that being HANGRY... & ain't nobody got time for that.

 

If you're looking for a great meal-replacement shake though,  Advocare makes a couple I love... Advogreens Meal Replacement Shake... chocolate chip cookie dough & salted caramel flavors, both of which are amazing.  I also love that they're plant-based protein shakes, with 26 vitamins & minerals. 

I mean, let's face it, most of us aren't getting all the vitamins we need daily.  Or greens, for that matter.  Although, I'm pretty sure I'm giving it a good college try with the amount of spinach I ingest every day.  Some might joke that it's excessive.  LOL 

 

Maybe it's the change in the seasons or the state of the world in 2020 that's making me really want to take charge of my own health & surroundings, but I'm on kick lately!

 

In other related news... Bryn was just home for the night & we even made juice for breakfast this morning. 

 

How about you?  Have you used a juicer? 

Let me know in the comments if you have any great recipes!

XOXO

"Control... never gonna stop... control... to get what I want... "

 

Well here we go... heading into the holiday season!

The election just happened, as we all await the results. 

Annnd... it's still 2020. 

 

Gotta make the best of all of it though!

 

One of my favorite quotes is this... "The two things in life you are in total control over are your attitude and your effort."

And since a lot of what's going on in the world is beyond our control... what are some of the things you CAN do to feel as if you're not out of control this year?  Or any year for that matter!

 

One thing you can do is to clean up your environment.  This can include your home, your news feed, your circle of influence... minimize the "clutter."

When your environment around you is in disarray, what's within you is usually the same. 

 

 

Personally, I'm on a kick right now of organizing... or should I say reorganizing... every bit of this house. 

I'm throwing away, giving away and selling.

I've talked before about how I started selling my old clothes, shoes & handbags on Poshmark and other similar platforms.  It's a bit of work to get your stuff photographed & listed, but I've made almost $700 since the end of February on stuff that I was no longer using. 

I find it oddly satisfying to package stuff up & take it the Post Office.  Strange, I know. 

I even had cute little stickers made with my blog logo that go on each package I send. 

Who knows if anyone really cares when they get it, but it makes me happy...

If you're not already on there & sign up, you can use my closet name DIVALOGUES to save $10.

 

 

Aside from regularly cleaning out my closet though, even my pantry and my spice cabinet haven't gone untouched.    And well... I kinda like opening those doors now because organized stuff makes me happy. 

Are you seeing the trend here?  Ending up with things that make you happy & clutter-free.  That's the goal.

 

If you follow me on Instagram, I recently shared my reorganized spice cabinet on my Story.   Bought a couple Lazy Susan spinners to help organize some of the bottles...

Homeries Lazy Susan Turntable (9 Inch) - Single Round Rotating Kitchen Spice Organizer for Cabinets, Pantry, Bathroom, Refrigerator - Non-Skid Surface & Rimmed Edge - Pack Of 2

 

My favorite part though is that I was able to get rid of most of my vitamin & supplement bottles & put all the capsules into this little gem I found on Amazon!  Not sure where or how you organize your vitamins & supplements, but this little organizer can help reduce a lot of bottles taking up space in your cabinet or drawer...

Monster Supplement, Medication Pill Dispenser with Compartment Labels - Extra Large Pill Container Handles Almost Any Supplement - Includes Premium Lifetime Subscription to Medisafe App

 

 

And since I was already in the kitchen knee-deep in trash & giveaways... I figured why not make the pantry a little prettier too?  LOL 

I mean no one cares what it looks like except for me, but whatever.  Bryn might appreciate it too since she's a little organizer after my own heart, but aside from her, it's not like people walk into my house & check out the pantry.  

Although I guess if they're hungry, they might? I mean... there's also tequila in there too... 

 

I still want to do something different with the bottom 2 shelves & find a different solution for the canned goods & bottles, but for now it will have to do!

I've mixed & matched some old canister jars with new ones.  The plastic containers with a the white lids were found at the dollar store, but for most of the food I'm more comfortable knowing it's in a food-safe container with a tight seal. 

These glass canister jars are perfect.  I used a variety of sizes, but here's a good set of 2 (I bought 4):

Klikel Square Glass Kitchen Storage Canister Jars - Crystal Clear Food Storage Jars With Clear Lid And Bail & Trigger Hermetic Seal - 48oz, (set of 2)

I used a white chalk marker to write directly onto the glass container.  It also writes on my plastic containers too!

Easily wipes off with a paper towel if you make a mistake or change up the contents.

American Crafts 369907 Erasable White, 2 pack Chalk Marker

 

 

 

Of course EXERCISE is another great thing you can do for your sanity right now, or ANY year! 

 

Log off.

Move dat ass.

Go take a walk.

This beautiful weather won't last forever.

And you know darn well, you'll be complaining about the snow & ice soon enough. 

 

You got this!

We got this!

 

Attitude & effort.  That's where your control is. 

 

God Bless America!

 

XOXO

Change nothing... and nothing changes...

photo cred: AD images

 

There are many reasons I prefer Instagram to Facebook, but one of the main reasons is that I have more control of the content I'm seeing.  Unlike Facebook where I have mostly family, friends and acquaintances that I'm connected with... and a little too much political banter... on Instagram I'm following a lot of accounts that inspire me or have content that makes me laugh or think. 

My own Instagram content is different than what I generally post on Facebook... especially on my "story" where I regularly post stuff that might inspire, motivate or make you laugh.  Although my sense of humor is somewhat twisted so if you're also into sarcasm, I'm less likely to offend you.  In my defense though... I only have about 1/4 of the number of followers that I do on Facebook... so there's less to offend.  LOL

 

Matthew Hussey is someone I follow.  I found him when he was interviewed by Ed Mylett who I was already following on Instagram.  I've shared content from both of them on here before.  And while Matthew is an author & gives content specific to dating advice... it's not why I decided to follow him.  Not that I don't need that kind of advice, because Lord knows any advice is welcome.  LOL  However, a lot of what he posts makes sense about human interaction of any kind... how our own upbringing or past experiences shape who we are as adults and all the baggage we have to unpack with that if we want healthy experiences and communication with others. 

 

Today his post was titled:  What are you doing to live YOUR life today?

and the following was in the caption...

 

- Doing 10 sit-ups is better than scrolling photos of the perfect, glistening bodies of people who workout for a living.

- A hike you do on a shitty path near your house is more nutritious than watching somebody else walk around the Italian Riviera on Instagram.

- Attempting to cook one new meal is more valuable than watching an entire season of a cooking show.

- Inviting 2 friends you don’t see too often for a catch-up is more valuable than watching videos of other people hanging out with their entourage

- Talking to one new person is more valuable than scrolling through pictures of a seemingly perfect Instagram couple #couplegoals

- Making 2 sales calls today is more valuable than 1000 #MillionaireMindset quotes with Ferraris and expensive watches in the background.

It’s fine to take moments to enjoy these things as inspiration, entertainment, or even escapism. But don’t spend so much time in escapism that you forget about your real life. These things do nothing to build you. They are hollow, empty-calorie substitutes for living our actual life.

Inhabit your own life. Make it bigger, richer, more nutritional - even if only by inches each day. Who cares if it feels like nothing in comparison to what others have, are doing, are achieving. It’s REAL.

In the end the real moments you experience in your own life will be worth far more to you than the time you spent being a spectator for the peaks of everybody else’s existence.

 

 

In my own case... I was having a bad day last week & randomly got a last minute invite for happy hour with a few girls. 

My mind went in 2 different directions... decline, stay home, likely scroll through social media, watch TV & sulk about canceled plans OR just say yes and go. 

Honestly I strongly considered declining, but made myself reply yes & go take a shower.  Not only was I glad I went though, it ended up being one of the most fun nights I've had in a long time.  It was last minute.  I was supposed to have other plans.  And had I not said yes, I would've never known I was going to miss as much fun as I had, which by the way also took me out of my own "sulking" and into experiencing life... my own good life.

 

How often do you find yourself "escaping" your real life or procrastinating getting things accomplished?  Are you Netflix & chilling more than you're actually chilling with friends or family?  Are you counting how many "likes" you have on social media more than you're concerned with being likeable and engaged with the people in your own home... the people who supposedly matter the most?  Do you have more screen time than exercise time? 

His post makes a lot of sense. 

But reading a post and actually applying it by changing habits & behaviors is two different things. 

 

If you're looking to make changes in your life... start with some of your daily habits that are "time wasters" and replace that wasted time with something that could benefit you in a more positive way.  Here's some ideas that can take between 5 minutes to 1 hour of your time...

 

Okie dokie then... close up your phone or laptop & go take a walk.  I'm getting ready to do the same.  It's a beautiful day!

XOXO

Choose grace for others and for yourself...

 

 

A longtime friend of mine recently shared this on Facebook & I love it.  Such words of wisdom, not only for my own "kid," but for ANYONE, no matter your age. 

One thing is for sure... my kid & I have always kept each other laughing. 

And for that, I am beyond grateful.

 

 

 

Ten things I want my kids to know:

 

1. Happiness is a lot of work. You can’t be lazy or entitled to achieve it.

 

2. You will make mistakes and they will only define you if you give it that kind of power. If the lesson is learned, the mistake is worth it. It’s your choice whether or not it wins. You are not a prisoner to your past and you are allowed to grow.

 

3. The world owes you nothing. It does not care who you are, where you come from or what you think you deserve. Everything you achieve will have to come from your own dedication to what you love. It will not be handed to you easily.

 

4. People do not get to tell you who you are. Make peace with your own soul and give no one the power to tell you that you’re something you’re not. Know who you are and be okay when others do not understand you.

 

5. Work hard. Never go into anything with half your heart. Respect is earned by how you did the job and not the title by your name.

 

6. Show up for your people. No matter what has happened, show up. That’s what people will remember about you in the end of all of this.

 

7. Choose grace for others and for yourself. No one gets it right. You won’t either. Bitterness is the anchor to the soul but grace sets you free.

 

8. Have fun. Be adventurous. None of us are getting out of this alive so make the time you have count with the people who actually matter.

 

9. Laugh in the good times and the bad. Your sense of humor and your ability to take a punch will set a strong foundation of stability.

 

10. Love God! He’s the most consistent thing you’ll ever have!

 

 

 

 

 

And speaking of my kid... I finally just got to see her yesterday after almost 2 months.

So yep... it was a pretty great day.

 

 

 

Enjoy the rest of your Sunday & have a great week! 

XOXO

"We're gonna make it through this hand-in-hand..."

 

 

I've mentioned him on here before, but if you're not already following Ed Mylett on Instagram... do it.  He's a great resource for adding some positivity, encouragement & inspiration to your feed. 

The other day he posted a short video titled "Why You Always Need a Crisis."  In it, he starts off by saying he was turning 48 and his daughter asked him "dad... what's up with the midlife crisis... the beard, the hair dye, all the selfies on instagram... what's going on, dad?"  Kinda funny, kinda relatable.  I think my own daughter has given up on questioning me.  TikTok anyone?  LOL

If I could share the short video on here, I would, but how he responded to her is really thought-provoking... essentially admitting to yes, I am going through a midlife crisis, but before you were born I was going through one, and at every age I'm in a crisis to change... to be a better human than I was before.  Our cells replace themselves every year, our digestive tract every 6 weeks, you're supposed to replace yourself every single year.  The whole concept of life is to be constantly replacing ourselves.  

He followed it up with this post & I love his positive spin on what it means to be in a "crisis"...

 

 

edmylett

I’m in a crisis RIGHT NOW!⁣

⁣
I’m in an ongoing crisis to CONTINUALLY become the next best version of myself. ⁣
⁣
Tomorrow isn’t promised to anyone and at the end of my life, when I come face to face with the person God created me to be, the BEST version of who I could have become, I want us to be identical twins!
⁣
I want to know that I didn’t waste my time here on this earth. ⁣
⁣
I want to know that I FULFILLED MY PURPOSE.⁣
⁣
So I don’t have time to waste... and neither do you! If you feel stagnant, it’s time to crank up the pressure and put yourself in crisis mode! ⁣
⁣
The whole purpose of life, besides serving others, is to grow, to change, to evolve. ⁣
⁣
Get some URGENCY behind you! It will motivate and push you to reach the next best version of yourself. ⁣
⁣
Think about what’s on the line. Your legacy? Your business? Your faith?⁣
⁣
Think about who’s depending on you. Your family? Your employees? You?⁣
⁣
As long as you’re alive, you’ve got more work to do! You’ve got a better you to become! ⁣

 

 

 

 

2020 has certainly made me think a lot about becoming the best version of myself... a better mom, a better friend, a better instructor... a better me FOR ME. 

 

This year forced us to majorly pivot at Bloom, with all of us learning to become virtual instructors.  Yelling, dancing, lifting weights to a monitor with the same energy as if we were actually in a room full of people.  ALL OF US... hand-in-hand, depending on each other to make it all happen... from behind the monitor with all the tech issues, to in front of the monitor pulling every bit of acting we had, to each and every person engaging through their monitors & working out along with us.  Still makes me tear up just thinking about it.  How much I looked forward to seeing all those faces on the other side of the screen.  Seems like forever ago that it happened & in a strange way I even kinda miss it & who it forced me to be. 

 

And about 200 videos later in our library, we pulled it off.  We are still pulling it off thanks to a year of forcing individuals to CHANGE. 

 

Stand still or grow, change and evolve.

Get comfortable with being uncomfortable. 

The universe has a way of forcing it when you resist it. 

 

 

On a similar note... I'm obsessed with this song & this video...

 

 

Happy Saturday!  Hope your weekend is AMAZING.

 

XOXO

"Sometimes you kick... sometimes you get kicked... "

 

Recently wrote a blog at Bloom Fitness Studio regarding your TIME... how you spend it and who your circle of influence is MATTERS greatly.  Content was pulled from a chapter in a book we read 50 Ways to Yay during our last book club.  The book is a fast read, but full of ways, 50 to be exact, to add more positivity to your life.  Highly recommend!

Since I try to be purposeful in making my own circle of influence as positive as I can... and thankfully my job is a huge part of that... I try to also do the same with who & what I follow on my social media pages.

 

Ed Mylett is someone I follow on Instagram... among many other people I find inspiring or influential in a positive way.  He's an author and speaker. Thought I'd share what he posted the other day because I think it ties in well with the subject of time & how temporary our time really is in this life. 

 

 

"151,600 people passed away yesterday. They don’t get another day on this earth. No more second chances.⁣
⁣
The gift that is this life, passed away with them.⁣
⁣
What a shame it was for those of them who left this earth never LIVING their LIFE. ⁣
⁣
Dying full of unfinished business. Unfulfilled Dreams. Memories that don’t exist. Joy that was never felt. Differences that were never made. Moments that never happened. A life that will be forgotten and not remembered. ⁣
⁣
For those who never lived on their own terms, I feel sad. ⁣
⁣
For those who showed the COURAGE not to CONFORM to the way their FAMILY, FRIENDS or FEARS told them they should be, I CELEBRATE them.⁣
⁣
Stop living your life on the terms other people have set for you.⁣
⁣
This is your ONE PRECIOUS LIFE. ⁣
⁣
Be YOU!⁣
⁣
Do YOU!⁣
⁣
You aren’t getting out of this life, ALIVE. ⁣
⁣
So nothing to fear. ⁣
⁣
You were born to do something great with your life. In your own special way. ⁣
⁣
Live it all out⁣
⁣
Live it on your terms, my friend. Only then will you have no regrets #maxout"

 

 

 

How are you living YOUR life?  Are you driven by your faith or your fears? 

Are you living your life on your own terms or the terms other people have set for you? 

This can be said of your relationships, your job, your hobbies.  What or who is it that's holding you back from doing something great with your life?

In all likelihood, it's you holding you back. 

And frankly by not living your life on your own terms, it's just a matter of time before it manifests itself in a negative way, through coping behaviors or even addictions like over-eating, alcoholism, gambling, etc. 

 

Your life is YOUR story.  Edit your chapters & the main characters intentionally and often... 

XOXO

"All the leaves are brown... and the sky is grey... "

 

Hard to believe, but it's already October.  And while the weather doesn't exactly feel Fall-ish yet... it's just a matter of time before a new season is upon us & it's dark outside by 5:00. 

But as the seasons change... hopefully so do we just a bit, with setting new goals or waking up each morning with more intention. 

 

Are you someone who tends to hold onto what was or someone who welcomes what's ahead? 

As the end of the year approaches... so does the holiday season, which can bring added stress & diet choices that may not necessarily be the best.

 

I joined a Facebook group along with some friends from Bloom to take part in Rachel Hollis' Last 90 Days Challenge.  Let me know if you want to join us & I'll add you to the group.  It's free & sometimes just having the support of others helps us to be more successful in our own goals.

"5 to Thrive" is the basis for the challenge:

1. Wake up 1 hour earlier & use that time for yourself
2. Workout for at least 30 minutes
3. Drink half your body weight in ounces of water
4. Give up 1 category of food
5. Write down 10 things you're thankful for

 

A couple of those things are no-brainers for me... with the working out & drinking enough water.  I would like to be more intentional with journaling what I'm thankful for each day though, as well as writing in general... and even scrapbooking, of course.  Both of those things are just as therapeutic for me as getting in a good sweat on the dance floor. 

 

Anyway... I read this the other day & loved it so I thought I'd share...

 

 

"A child wishes summer would last forever. But if summer actually did last forever, it would very soon grow painfully boring and tedious.

One season ends, and makes room for a fresh new season, full of energy and possibilities. One door closes, another opens, one opportunity disappears, and another is just over the horizon.

Summer comes to an end, as does every good season. And all those impending deadlines prompt you, motivate you, beg you to make the most of right now.

The bananas on your kitchen counter are there to be eaten, now, before they turn brown and mushy. The hours in this day are here to be lived, to be filled, before they turn into hazy regrets.

Life is defined by change, sustained and energized by change, inseparable from the changes. Embrace this moment now, when you can, and then embrace the next one as it arrives.

This season won't last forever. Yet the values you live, the love you give and plant firmly in your heart, will survive all the passing days."

-Ralph Marston

 

Have a great day!

XOXO

"Beautiful people... champagne and rolled-up notes..."

 

Had lunch with a friend recently who was telling me about some of her current skincare obsessions, which lead to her purchasing this book... Eat Beautiful. 

I was intrigued because let's face it... I sometimes do judge a book by it's cover... and since it was pink with metallic gold lettering, I thought it was cute enough to be on display as a coffee table book if nothing else. 

But the content is great as well.  And quite honestly, it's pretty much how I eat most of the time. 

But if you're curious to know what foods are good for repairing skin cells, better digestion, detoxification, boosting your mood and more... this is a great read.

She talks a lot about how the food we eat, can either mess with our skin and prematurely age us... or nourish, not only our bodies, but our skin too.  I love it.  There's even a lot of recipes in the book with pretty pictures as well, if you're into that. 

And I don't know about you, but as far as this aging thing goes... I'm not going down without a fight.  LOL 

 

The obvious bonus to adding nutritious foods to your diet, while removing toxins like sugar & processed foods... is that not only will your skin look better, but your whole body will look and feel better... especially if weight loss or a healthier lifestyle is a goal. 

 

Coincidentally...on a similar note, I read this today & thought I'd share...

 

 

"The quality of your output is highly dependent on the quality of your input. What quality is the input you are giving to your life?

Vigorous, healthy activity, good nutrition, positive, truthful information sources all lead you toward favorable outcomes. So do beneficial habits, a variety of experiences, uplifting thoughts, and enthusiastic people.

If the results you desire are not coming out of your efforts, ask yourself this. What can you do to improve what you're putting in?

You can't make a quality product from inferior raw materials. To achieve the best outcome, start with the highest quality input.

Bypass the junk in your food, your facts, your friends, and your activities. Insist on truthful, in-depth information, quality nutrition, challenging work, and positive people in your life.

The quality of the life you live comes from the quality of what you put into it. Every day, every encounter, every choice, take the opportunity to give your life the best input."

- Ralph Marston

 

 

It's all food for thought and a good reminder to have more self care.

Detox your mind, body, refrigerator, home, timeline, contact list, environment... all of those things can weigh you down if they aren't healthy or positive.

 

Happy Monday... hope it's a great week!

XOXO

Souper duper...

 

Quick post about a new obsession... ♥

I don't usually promote things that are labelled "skinny" or "low fat"... because nutritionally that usually means that it's packed with extra sugar or some kind of preservative to make it taste better.  

So... yeah... steer clear of those products in the store.  If nothing else it gives a false sense of thinking you can just eat more of it, because hey... they said it's fat-free!  Ummmm... NO. 

Additionally...  I didn't reach for this product in the store because I think I need to lose weight or eat things that appear by the name to be low in calories.   Quite the contrary.

The reason it caught my eye was because it said VEGAN on the label.  I'm not totally vegan, as I do eat lean proteins like chicken, turkey, eggs & fish, but since Bryn has severe life-long allergies to dairy, eggs & nuts... I've become accustomed to reading labels since she was diagnosed at 3 years old.  And unless a product includes nuts... VEGAN usually means she CAN eat it! 

So I grabbed 2 different Skinny Souping soups to try.  If you're local, I found them at Fresh Thyme.  Here's the ingredients of the Spicy Super Greens soup:

 

All fresh ingredients.  No preservatives.  High in fiber.  And it tastes SO GOOD!!  

It's pretty low in calories too... thus the name. 

 

I checked out their website & apparently "souping" is a better alternative to a juice cleanse.   Unlike with juice cleanses... the fiber, vitamins & nutrients are all maintained in the souping process. 

 

Since a cleanse was also not my goal in trying this soup... I'll add that if you're like me & just going to eat it because veggies are really good for you... you could always add some extra protein like a few slices of grilled chicken or a handful of shrimp for a meal that's still healthy!

 

I've since gone back to try a 3rd soup... so I can now give a big thumbs-up for Spicy Super Greens, Tomato Ancient Grains & Broccoli Lemon Arugula.  And I'm patiently waiting for the others to be restocked so I can try more! 

It's BPA-free packaging, so you can heat it up in the microwave or just eat it cold... I like it both ways.  

 

Great way to sneak some extra veggies in your diet!

Also a quick way to have already-prepared meals ready to grab if you're lacking in time or desire to meal prep every week.

When you have already-prepared healthy meal choices, you're less likely to grab food that isn't good for your body.

 

And although I'm a fitness instructor that promotes EXERCISE... the biggest impact you can make for your body if weight loss is a goal... is in the kitchen.  "They say" it's 70% diet... and 30% gym.  And unfortunately, we can't out-exercise a bad diet. 

 

 

Anyhoo... obviously this soup isn't a cure-all, but it's worth trying if you want some healthy choices in your fridge.

And this isn't an ad, nor do I get anything other than the satisfaction of knowing that you might be inclined to add something quick & healthy to your diet.

 

And on that note... I do hope to see you in class as well! 

XOXO

"Half my life's in books, written pages... live & learn from fools & from sages...

 

I woke up to a text from a friend yesterday.  It was a screen shot of a page from her daily devotion & part of it reminded her of me.  A conversation we've had in the past that related to it.  She's a very dear bestie of mine & I don't always get to see her, but it was really nice to get a random text.   

Let me just first say that I find it so kind when someone thinks of me when they see something & then reach out to let me know. 

 

I've tried to become more aware & purposeful in reaching out to people when they cross my mind, especially if I haven't seen them in awhile.  I know it means a lot to me when it happens out of the blue & you just never know if someone needs a smile!

 

So... in my response to her text I mentioned I needed to get better with reading my own daily devotional book because I was hit & miss with it.  I'll be really good with reading it first thing every day... & then I'm waking up late or sleeping in when I don't have a class.... and next thing I know everything's gone to hell in a hand basket... also known as I'm just starting my days reading stupid Facebook instead.  SMH

 

However, her text reminded me to open up my book & read.  So I thought I'd share what I read...

Here's what I love though. 

This daily devotion reminded me that I JUST had a dream that night about 2 people that hurt me in some way in real life.  Like both of them, were in the same dream.   And the hurt had nothing to even do with each other.    

I may not have even picked up my book this morning had it not been for my friend's text. 

I may not have been reminded of my dream had I not read my devotion.

I may not have been reminded that not forgiving, only pollutes ME... keeping a hold on MY life, not theirs. 

 

I wouldn't say I live with bitterness or resentment by any means, but clearly some level of the hurt is in my subconscious and letting go of that is a choice I can certainly make!

 

 

Do you ever have dreams so vivid that they stick with you all day?  And then... God forbid you see that person & you're still mad about the dream... and then you're giving them the side eye like... oh you KNOW what you did in my dream... LOL

 

I have a few recurring dreams... likely all stress-related I guess... one of which is where I'm back in college. 

I get through the entire semester & then realize I've missed going to a class and I'm going to fail.  Like I've missed the entire semester & I'm thinking in my dream... how could I not find this class... how did I not go to this class for an entire semester... I'm an idiot!!

It always feels so real that I'll still be anxious about it after I wake up. 

I've talked to a lot of people who've gone to college & have similar dreams since then.

 

Also have a friend who told me she has a recurring dream that she's back in high school & can't remember her locker combination.

I mean... if that's the worst thing that can happen... really?? 

I guess I shouldn't judge.  Maybe she couldn't get her locker open & was late to class.   Being tardy to the party is stressful, I suppose.

 

But back to forgiveness... just do it.  Not for them, as you don't necessarily need to say to their face, "I forgive you," but for YOU.  Especially if it's a friend.  Let's be honest... as much I love my female friends, women can be... shall we say... not so nice.

Of course, I suppose men can be the same... LOL

Forgive and just move on with your awesomeness. 

 

And on that note... I'm hitting the beach this weekend with my awesome family.  Bryn is already there, but my sister & I join them tomorrow.  Can't wait!

Rise up!

 

Since not everyone I know follows Bloom Fitness Studio's Facebook page, I thought I'd share our most recent blog post here... since well... I wrote it... LOL

Check out Bloom's website & all of our blog posts right here.

 

 

 

It's already the middle of April, and Easter weekend is here! 

 

Traditionally for some this might mean jelly beans, the Easter Bunny, dying eggs or wearing a sundress & a bonnet (and usually in Missouri...that's likely with a winter coat over it). 

 

In Biblical terms, it means that HE is risen... that death leads to LIFE. 

 

 

Whatever Easter means to YOU though, this can be a great time to decide to RISE UP in your life.  This might mean physically rising up in a literal way, but it can also be in an emotional or spiritual way as well depending on what you're feeling or experiencing in your own life right now. 

 

What is necessary for you as an individual though, will likely involve doing something different in your life... to let go of the past, to let go of what was, to shed the old and make room for new... a rebirth of YOU, so-to-speak. 

 

What are some of the ways you might consider RISING UP?  And what does that even mean?

 

Think of this as a time of TRANSFORMATION... a time for dramatic CHANGE in form... a time to let things DIE that no longer serve us well, so that we may become the best versions of ourselves!

  

 

If you think of things in nature with reference to Spring... plants, trees, and flowers have to shed the old to BLOOM or come ALIVE again and show it's new beauty.  Can you imagine if trees didn't lose their leaves or if we didn't prune plants?  It would actually INHIBIT growth.  It would inhibit new life and the ability to begin again.    

 

Every day that you wake up and breathe, you have the opportunity to RENEW your life.  You have the opportunity to TRANSFORM yourself by making different choices that will serve you better. 

 

We are here in this life to THRIVE not just survive.  We are here to GROW, not to remain the same. 

 

 

It's very easy to SAY you want to make changes.  But are you willing to do the WORK in order to make it happen?  It's a choice we have every single day.  And every single days presents us with the opportunity to transform, no matter what challenges we might be facing.

 

What do you want to create in your life?  What are you willing to give up to make that happen?  What can you allow to DIE in order to create space for your own transformation?

 

 

You have to GIVE UP to RISE UP. 

 

 

Here are some ideas to get you thinking about your own renewal...

 

1.  Master your mornings.  RENEW your mind daily.  The ONLY way to make changes is to be purposeful about it every single day.  Our days are better served when we begin them first thing with positivity.  Rather than immediately checking out social media and seeing what everyone else is up to in their life... how about taking some time for YOU instead. You might consider meditation, visualization, writing in a journal, reading & learning something new or watching an inspiring video.  What are the things you want to accomplish today?  Write them down & feel the joy in checking those things off your list as you complete each task or goal. 

 

2. Wake up earlier.  Your days can be more productive if you wake earlier and get your body moving with some exercise.  While it might seem that you'll feel tired that day from waking earlier, that workout will actually GIVE you more energy for your day ahead.  Consider also going to bed earlier at night to accommodate for this.  Sleep matters just as much as movement. 

 

3.  Shed some of your unhealthy eating habits.  No, you don't have to perfect everything in your life overnight, but deciding to remove one unhealthy habit at a time can go a LONG way.  Start by removing one unhealthy thing today.... maybe it's soda or your daily Starbucks... and replace it with something healthier... like more water.  Your body is meant to feel good and to thrive, but it needs the right fuel in order to do so. 

 

4.  Schedule some time for YOU.  Granted we don't always have the extra money to spend on ourselves for things like massages or manicures, but carving out some free time for you to read, write, get crafty or take a walk around the neighborhood, can make you feel just as rejuvenated and pampered. 

 

5.  Prep for your week ahead.  This might mean mapping out your week on the calendar or taking Sunday evening to prepare your meals for the week in advance.  A little extra time prepping can save you a lot of time and stress during the week.  And when it comes to meal prepping, you're setting yourself up for more success when you pre-plan with healthy options!

 

6.  Get honest with yourself & others. Do you find yourself saying yes to things you really don't have time to do?  Or over-committing yourself because you feel guilty saying no?  Remove the F.O.G. from your answers to others... and ask yourself if you're agreeing to do something out of FEAR, OBLIGATION or GUILT.  Ultimately, you're only doing yourself a disservice when you say yes, but you really want to say NO.    

 

7.  Instead of saying no, say YES.  Do you find yourself saying no to things you're afraid to try?  Do you worry that you'll look awkward in a class at Bloom, for instance?  Have you ever caught yourself saying,  "I can't do that... I don't have rhythm... or that's not me."  This is a great time to shed those fears and do something outside your comfort zone.  Remind yourself that we were ALL once beginners. 

 

8.  Garbage in, garbage out.  What are you focused on? Where are you putting your energy?  Who are the people you're surrounding yourself with most of the time?  If you surround yourself with toxic energy, guess what you'll be fueled with.... toxic energy.  Change what you're feeding your mind, body and soul.  Maybe that means less social media time... maybe that means a new circle of friends... maybe that means more time at the gym and less time in front of the computer or TV. 

 

 

 

 

These are just a few ideas to get you started.  And how we choose to RISE UP is individual for all of us. Ultimately though... it's up to YOU to create the right conditions for your own GROWTH.  It's up to you to not inhibit transformation in your life.  It's up to you to step out of what you've deemed a comfort zone. 

 

Rise up and attack each day with enthusiasm. 

 

You've been given one life, but you have the opportunity daily to begin again and flourish.  And you are worth it!!

 

 

 

Happy Easter, Bloomsquad!  We are so grateful for you and want to help you continue to become the best versions of yourselves possible!  ♥

 

Reminder that we are closed on Sunday, but we'll be back at it full force on Monday!!

Losing body fat boils down to these 7 basics...

 

 

Read an article today that I wanted to share regarding fat-loss. 

Unfortunately there's no magic solution to it or quick fix weight loss diet.  There's also no way to spot reduce.  In other words... if you're looking to lose belly fat, the biggest way to do that is to change your eating habits while also staying active. 

To be honest though, sometimes it boils down to looking inward to what you're eating AND what's eating you. 

It can simply be a matter of not having learned the right way to eat... because let's face it... we typically learn our eating habits from our parents, so it can be up to us as adults to relearn things about diet and better nutrition.

It can also be a matter of dealing with the stuff going on in your heart and mind though.  Some habits, diet or otherwise, are a form of self-sabotage.

 

I certainly don't have it all figured out & can always stand to make positive changes, but I do like to share what I know to be true about what works with physical fitness and nutrition. 

We get one body. 

Sometimes we get wake-up calls & second chances with our health that force us to do it, but we can always take the initiative and make positive changes in our lifestyle to avoid consequences. 

Ultimately the goal isn't skinny.  The goal is to be healthy and FEEL good.  Strong bodies... strong minds. 

Our bodies are designed to move and feel good, so let's DO IT!  ♥

 

 

Don't Believe All the Fad Diet Hype - Losing Fat Boils Down to These 7 Basics

1. Eat in a healthy calorie deficit.
2. Focus on healthy fats and lean proteins.
3. Don't totally give up carbs.
4. Be active outside the gym.
5. Lift weights.
6. Try HIIT.
7. Get enough sleep.

 

It seems like every day there's a new headline on the internet or a new coverline on a magazine promising you can slim down in days, shed belly fat with just one ab move, and completely transform your body with one specific fad diet.

In reality, losing fat (which is really what people want to lose when they lose weight) boils down to these simple basics. We tapped registered dietitians and personal trainers, who explained how to lose body fat and keep it off for good. For starters, you'll want to get rid of that Shake Weight and those weird body-wrap things and actually start eating carbs (yes, carbs!). Scroll through for more expert tips.

Eat in a Healthy Calorie Deficit

Ultimately, losing weight is all about calories in, calories out. In order to lose weight, you have to burn more calories than you take in. "You have to create a deficit of 3,500 calories to lose one pound," explained registered dietitian and ACSM-certified personal trainer Jim White, owner of Jim White Fitness and Nutrition Studios. "This can be done by burning extra calories through exercise or reducing your intake of calories, but the best way is to use a combination of both methods. This ensures that you're giving your body enough nutrients during periods of weight loss."

However, eating in a 3,500-calorie deficit doesn't guarantee an exact weight loss of one pound. There are a lot of other factors that impact how your body loses weight, including stress, sleep, and hormones.

Although you should eat in a calorie deficit, he doesn't recommend anyone eat fewer than 1,200 calories a day. And since calorie needs are highly individual from person to person, Jim recommends meeting with a registered dietitian if you can to assess your needs and your goals. If that's not a possibility, you can use this formula to calculate your estimated calorie deficit for weight loss.

 

Focus on Healthy Fats and Lean Proteins

For your diet, you should load up on whole foods, with an emphasis on lean protein and healthy fats. "Focus on healthy fats like olive oil, avocados, seeds, and legumes that will help your body by feeling satiated," explained registered dietitian Shana Spence, MS. She also recommends eating lean proteins, such as chicken, fish, or plant-based proteins like tofu. "These also fill you up and leave you satisfied," she said.

As far as how much of these macronutrients you should eat, Jim recommends a macro breakdown of 40:30:30 — 40 percent carbs, 30 percent protein, and 30 percent fat.

Don't Totally Give Up Carbs

Like Jim said, 40 percent of your diet should come from carbs. So even though low- and no-carb diets are wildly popular, to lose fat for good, you'll still want to eat carbs.

"Many people make the mistake of going low-carb or trying to cut carbs altogether; you want to do the exact opposite," Shana recommended. "Our body needs carbs to survive: it's fuel for our body and brain."

As for what type of carbs to eat, she recommends complex carbs that have fiber to fill you up. "These can include healthy grains like quinoa, which is also a protein, whole-wheat bread, oats, barley, or farro."

Be Active Outside the Gym

When people think of activity for fat loss, they usually envision hours on the treadmill or taking an intense Spin class. In reality, to get in more activity and boost fat loss, it's all about just moving more.

Eric Bowling, NASM-certified personal trainer at Ultimate Performance, said he encourages his clients to be more active outside of the gym and increasing their overall steps to 10,000 per day minimum.

"This little addition will increase your daily activity and rapidly boost the total amount of calories burned throughout the day," he said. "This is called nonexercise activity thermogenesis, and it's one of the most effective fat-loss tools most people overlook."

Lift Weights

Yes, cardio burns calories. But people often neglect strength training, which can help you lose fat for the long-term. Eric recommends lifting weights three times a week starting out. Weightlifting will help you build lean muscle, which burns more calories at rest. It will also change your body composition, so you'll look more toned and defined.

And don't be afraid to lift heavy; it will help you lose fat, not get bulky. If you're just getting started, check out this four-week strength-training program.

Try HIIT

HIIT, which stands for high-intensity interval training, can help you get in an effective workout in a shorter amount of time. In HIIT, you do a period of all-out exercise followed by an even longer period of rest. You can do HIIT with bodyweight exercises, weightlifting moves, or cardio, such as sprinting on the treadmill.

There is some evidence that HIIT can target belly fat. Eric is a fan of HIIT and recommends people do it one or two times a week to lose fat. HIIT can also help you achieve EPOC, or excess postexercise oxygen consumption, also known as the afterburn effect, during which your body keeps burning calories even after the workout.

To get started, check out some of our favorite HIIT workouts.

Get Enough Sleep

And while diet and exercise are important for fat loss, many people tend to overlook another important lifestyle habit: sleep. A lack of sleep could increase the production of the stress hormone cortisol.

"When you are sleep-deprived and cortisol levels increase to keep the body running, you will likely experience fatigue, increased food cravings, mental fog, and lower 'real' energy," Eric explained. "All of these will impact your effectiveness in the gym and impair your adherence to an eating plan."

Aim to get seven to nine hours of sleep a night.

"One foot on the break and one on the gas... "

It never ceases to amaze me how many people are willing to workout on Sunday mornings in Zumba & Piloxing.  It's truly impressive & inspiring. 

When asked if I was interested in adding a 30-minute strength class at 8:30am, I thought it made sense to try it out.  I figured a couple people might show up?

I was totally wrong. More than a couple people showed up for the first class.  Which just goes to show that not everyone is tired or hungover on Sunday mornings.  And even if they happen to be either of those... exercise actually DOES give you more energy & we are surely sweating out all the toxins we might have too, just sayin'. 

 

Also... you know you might have issues when you cut your chin with your thumbnail while dancing.  Currently hoping it doesn't leave a scar.  (insert eye roll)

Does anyone else get injured in class with stupid stuff like that?  Happens to me more often than I care to admit, but usually it's my hands or fingers bleeding or bruised from my obnoxious clapping.   I've learned to not wear rings or any kind of bracelet that might cause harm. 

Maybe I should wear gloves?  And possibly a mask.

Anyhoo... this will be short week & then we're headed for our 2nd of 3 road trips with Bryn's volleyball team.  Last month was Franklin, TN and this weekend will be Columbus, OH... a state I've not yet visited.  Although when it's a volleyball trip, all we're really going to see is a court & lots of games.  So in all likelihood there will be no touring the city other than to look for food.  

In addition to not being a huge fan of "bleacher butt," I'm also not a huge fan of driving on long road trips.  I prefer to fly.  And Ohio isn't exactly close. 

This princess quality I have probably stems from years of driving everywhere with 3 sisters seated closely to each other in the backseat, concerned with who's crossing the imaginary lines & not staying in their allotted space. 

"I'm hungry.  She's leaning on me.  When are we going to be there?"

The good news is... Bryn can drive too.  The bad news is... we'll likely have rain & possibly snow, so I'd rather she not. 

And as for the other complaints above... I do hear I'm hungry regularly.  She also doesn't care for my purse leaning on her arm & I don't care for her gigantic blanket crossing over onto the counsel while I'm driving.  In fact at one point on our last road trip we started shoving the blanket back & forth so many times when we stopped for gas that we were laughing uncontrollably. 

I'm laughing again just thinking about it.  I'm not sure who's in charge anymore, but I'm beginning to think we need a personal assistant to keep us in line. 

And drive for that matter.

 

My parents did take us on many trips when we were younger though.  And I know now as an adult how expensive it would've been to fly 5 people everywhere we went.  I'm VERY grateful they instilled a love for travel with us and took us to experience many places, even if it wasn't always the most comfortable mode of transportation.  There were always laughs along the way for sure, many stories of which we still reminisce!

 

I'm also going to miss our team meeting where they'll be making vision boards.  I regularly use Pinterest to stay inspired in lieu of having an actual  vision board, but IF I was going to be there & make one, it would most certainly look something like this...

I don't know who made that but she might be my soul sister.   Like I've seriously probably pinned all those things separately at one time or another.

 

How about you?  Have you ever made a vision board?  It's a great way to keep positive images, inspiring words & future goals in daily sight. 

 

 

And I hope your week is just that... positive & inspiring! 

Happy Monday! 

XOXO

"Team love, don't want no hate... "

Stuart Smalley might be a character that got a few laughs, but in all seriousness, he did have some sage advice.

Your mind is VERY powerful.

Positive thoughts or negative thoughts.  You may not always be able to control how your day goes... but you CAN control where your mind goes.  You CAN decide what you give power to & train your mind to focus on the good.

 

When you're feeling the urge to allow other people's words or negative situations to take residency in your head, take a moment to acknowledge it & redirect your attention. 

 

Here are some empowering affirmations that may help in your thought process... 

1. My strength is greater than any struggle
2. I'm fearless
3. I'm getting stronger every day
4. I'm in awe of what my body is capable
5. I can do this
6. I was not made to give up
7. I am who I want to be
8. No one can make me feel inferior
9. I've discovered that I am fierce
10. I know my worth
11. I inspire others
12. I do not fear the fire... I am the fire
13. I choose what I become
14. I've decided that I'm good enough
15. I'm brave enough to climb any mountain
16. I wink at a challenge
17. I have the power to change my story
18. It's not their job to like me... it's mine
19. I use my failures as a stepping stone
20. I have the courage to say NO

 

I didn't write this list, but man do I LOVE it. 

 

If you're the praying type and find strength in Bible verses, my favorite to fix my own thoughts is "She is clothed in strength & dignity and she laughs without fear of the future. " Proverbs 31:25

In fact, I asked Bryn to make something to hang on the wall for me so I could see it daily.  She has great printing & handwriting... 

 

Empowering affirmations, goals and positive thoughts can be even more effective if you keep them in daily sight. 

Make a vision board. 

Add a sticky note to your mirror. 

Hang something on the refrigerator with a magnet. 

Keep a daily affirmation journal. 

Start a private board on Pinterest.

 

There are so many ways to create an avenue for positive images to take up more residency in your head, than to allow the chatter of toxic things meant to bring you down. 

It will in fact bring you down.  But YOU decide whether you allow it. 

 

There's a fun high-energy song I do in Zumba... "Level Up" by Ciara.  The lyrics are actually very empowering if you listen to them. 

And well... just getting through that song at full throttle is pretty empowering too.

 

Speaking of which... it's Tuesday... 

XOXO

"If you ain't runnin' game... say my name, say my name... "

Today I shared a quick at-home workout on The Daily Bloom you can do simply by spelling out your name.  Sounds quick & simple, but I can assure you, it will be challenging... especially if your name is spelled with more than just a few letters. 

Use the chart below to spell out your name while doing the corresponding exercise for each letter...

For example, here's my first name:

 

D - 10 burpees

E - 60-second wall sit

A - 15 pushups

N - 10 pushups

A - 15 pushups

 

I suggest you further challenge yourself by doing the corresponding exercises that go along with your last name too!  In my case that means:

 

B - 50 jumping jacks

O - 20 lunges

S - 30 bicycle crunches

T - 60-second wall sit

O - 20 lunges

N - 10 pushups

 

Yes, I did the whole thing before posting this.  And YES, I'm officially over all the pushups.  Only 50 of them to be exact, but who's counting. 

This challenge isn't just for all the BADASS ladies, who by the way, got some pretty good air on those burpee tuck jumps we did in the above photo. 

I'm challenging the guys to do this one as well. 

Let me know how it goes!

 

Or perhaps you'd rather join me for Zumba30/The MIX30 at Bloom Fitness Studio 9:00am?  I guarantee it will be a lot more fun, just sayin'.  

 

Head over to The Daily Bloom for more inspiration & information to help make this your STRONGEST year yet!

XOXO

Nobody puts baby in the corner...

 

Ok... first things first.  For all those who didn't jump on that bandwagon over the weekend... I'll say it.  You look the same as you did 10 years ago.  You haven't aged a bit.  Actually you look better than you did 10 years ago.  And younger too, much younger! 

 

 

Now then... let's move on to other fun snow-day activities... besides shoveling that is, but that's another story involving my lovely HOA. 

Anyone else besides me binge on this Netflix series with Marie Kondo?  I finally caved after hearing her name mentioned, not once, but twice over the weekend.  So about 2 episodes in (and I watched 5 before I made myself go to bed) I started reorganizing my workout t-shirts drawer. 

So technically I was also engaging in actual work, while sitting on my ass binge watching.   So what if I could've choreographed something new for class instead during that 5-hour time frame?  Minor detail.  

 

To be perfectly honest, my house is pretty organized.  Aside from a few "piles" I've created in random spots that never really move, most things have a place.  And most places are fairly neat & tidy.  My house may not always be CLEAN, but it usually appears that way anyway because I don't operate well when my surroundings are a mess. 

In fact I don't operate well when anything about my life is a mess, so yeah, deep thoughts.  LOL

 

Back to organizing though... as for my t-shirt drawer (and sadly that's not even all that I own in that drawer... the "holiday" stuff is elsewhere since they're seasonal), the t-shirts were folded of course, but the drawer was filled to the max.  I'd say I mostly wore the stuff near the top of the folded piles too, while the rest of it just stayed buried at the bottom. 

Until this particular folding technique...

Now I can see at a glance every single t-shirt I have, so it's easier to choose the one I want.  I could probably get really OCD & organize them all by color, but I kind of like the randomness of it.  

 

I started to make a giveaway pile with the ones I no longer wanted, but a friend suggested using my old t-shirts to make a quilt with Project Repat. SO... that's my next project!  And it's also making it easier to part with some of my fav t-shirts that I've held onto for sentimental reasons... or frankly just because I liked the inspiring or sarcastic saying on it.  If only I hadn't already got rid of many others when I reorganized last time.  Apparently I don't have a YMCA shirt anymore either, so that will be the only job not represented, but the blanket will be special to me nonetheless. 

 

The only problem is that I've cut up all my tees to wear as halters, so I'm not sure if I have enough room to work with on a lot them for cutting them down smaller per their specifications.  I mean I know I can send a smaller than 12x12 portion, but they'll charge $5 extra for every square on which they have to add more fabric. 

Do you happen to know someone who's local who makes these blankets??  I'll gladly give them the business instead! 

 

Apparently more snow is on the way, so maybe that show will give you inspiration to organize & get rid of some things too.  I, however, will be on a road trip for more volleyball. 

An impending snowstorm ought to make it quite eventful...  (insert big sigh & eye roll)

 

 

"Had to have high high hopes for a living... "

 

Yes, I know, it's been awhile.  So long in fact that even my phone prompted me with a message the other day. 

Write a post.  LOL

Gotta love it.  And yes, I know Facebook, it's been since August to be exact.  Insert big sigh...

So anyway....

I had a couple things in the last 2 weeks that have been sweet surprises.  Words to me that were nice reminders of why I do what I do. 

It's not that I needed the feedback to know why I do what I do, but it prompted a lot of writing, so I'm running with it & that's why I'm mentioning it. 

 

One of those things was just a simple little note on a scrap piece of paper left by my boss/friend intended for me to see right before plugging my music in for class.  It was timely too. 

That's the thing about kindness sometimes.  It's divinely guided.  Also a good reminder for myself too, that if I'm feeling a nudge from the universe to say something nice to someone, there must be a reason they need to hear it at that moment.

 

The other was the kinds words on this cup I received from a friend who started taking my Zumba classes this year...

Here's the thing though... here's what I don't think the awesome people who take my classes fully understand.

THEY have changed MY life one song at a time over the years. 

Literally.  Every single time I walk into that classroom, no matter what kind of mood I'm in, whether I've just been bawling my eyes out moments before or not... I throw on my hat & smile!

And the minute the music starts, it's on like Donkey Kong.  We're all in it together, leaving our lives at the door for that hour.

Trust me.  I remember that.  I know for certain we ALL need that hour, some more than others on ANY given day.  It's my privilege to be there & it's my job to leave my life at the door, because everyone is counting on me to do that.   

And while yes, it's me at the helm of this ship leading the way, it's a room full of energy and we all feed off of each other. 

 

In fact, I walked in on a conversation after class between 2 regular Zumba attendees last night... one telling the other how she inspired her to work a little harder & get a little lower during class. 

And that just about sums it up. 

 

Each one of us in there inspires someone else, usually without any awareness of it at all.   Your mere presence could be someone else's "why" they are there.  "Why" they continue to come back.  "Why" they work a little harder.  "Why" they have fun.  It's not just me.  We're all a team. 

I love it. 

One of my prayers, especially when I'm struggling to be inspired or frankly just to show up at all, is...  "Use me God.  Show me how to take who I am, who I want to be, & what I can do, and use it for a purpose greater than myself." 

It's a gift that I've been put into this role. 

A gift that keeps on giving back to me in ways I can't even explain. 

 

These last few years have been full of much happiness & so many blessings for which to be thankful for as always, but also some painful periods of growth. 

Have you had some years like that?  Like...  Ok, God, I get it.  I'm listening...  I'm looking for the lessons.  Can we carry on with something else now? 

 

I'm heading into 2019 with a mindset that's ready to get back to my true authentic self though.  The best version of ME that I can be. 

I mean, what the hell.  I'm 50 now & not getting any younger!

 

I just listened to a podcast with Rachel Hollis & Ed Mylett yesterday.  You can also see the actual video here...

 

 

They mentioned so many things I wanted to remember, that I found myself quickly typing notes on my blog with intent to eventually publish something, since hey, it's only been a 4-month dry spell. 

One of the things mentioned here & frankly it's not the first time I've heard it either... is to remember who you were before the world told you who you were.  Before you were someone's wife.  Before you were someone's mom.  Before you were someone's employee.

Think back to who you were as a child.  What were your interests?  What were your goals?  Your hobbies?  Your dreams? 

 

In answering that for myself, I know that for as long as I can remember, I've been taking photos & making scrapbooks.  Some of my older ones were literally on construction paper tied up with string. 

I doodled all the time.  Drawing houses, clouds, animals, the sun, rainbows... I was always creating in some way. 

In fact all those silly little things as I look back over more recent years of my scrapbook pages, STILL show up in the form of stickers/embellishments. I'm just drawn to it for whatever reason. 

 

In addition to creating, I'd be the group leader of "shows" we'd put on in my basement.  I'd come up with choreography & decide how the show would play out with my sister, our neighbor & me.  Usually that meant I was the lead singer/dancer in front doing my thang... while those 2 were behind me doing cartwheels or something I suggested as backup.  LOL

I mean is that not funny & ironic or is it just me?  That little girl's interests have followed me to adulthood.  I unknowingly made them come to fruition in my life.

 

I'm not sure everyone is able to say they've unknowingly had their authentic childhood interests follow them into adulthood.

And for me, none of those interests have provided a sustainable income, so I guess I've downplayed all of it... the scrapbooking & the Zumba.

 

Which brings up another topic covered in that podcast...

That we tend to have the mindset that if we can't attach monetary value to something, it doesn't matter.

 

But that's just it.  It DOES matter.  It DOES have VALUE.  When you're doing something you were literally created to do... it has VALUE for YOU.

"Your creativity isn't frivolous... it's a vital part of who you are."

Does this mean it becomes your job?  Not necessarily.

 

For me... the way I've made sense of all this lately... is that when I'm NOT doing those things I was created to do... I'm unknowingly & unintentionally in a more depressed state.  I require more sleep.  I end up wanting to just stay in bed longer.  I get less accomplished. 

 

And when you have a job that requires a LOT of physical energy, not to mention mental focus & clarity, where do you pull from if there are also other factors in your life that are pulling energy from you? 

There's only so much energy.  

 

So there you go.  I have to be intentional in bringing back those things into my life that unknowingly energize me, including that creative side that has been stuffed underneath things/people/situations of the past couple years, that in fact did the opposite.

 

If you have a pulse, you have a purpose. 

 

Find it.  Think back.  Who are you?  Who were you? 

None of us have it all figured out.  But we can stop & think back to who we were as a naive child and start with that.

 

I challenge you to go there as we head into the new year.

 

I'm going there too & I'm running with it...  no pun intended. 

Although who knows, at some point I may just run another half marathon....

"Some dance to remember, some dance to forget... "

 

Some incredibly profound food for thought...

XOXO