Lovin' Fall Weather

After a week of rain, clouds, and dreariness, today we are having wonderful wonderful fall weather! Sunny, clear blue skies and 70! Pretty much perfect. Any colder is TOO cold for me. (Which it is gonna be tomorrow-in the mid 60s!!!! omg.)

Just been laying in the sun today(soaking up some rays before winter comes!). Later I have a client to train, then it's off to help with bootcamp. I'm still nervous doing the bootcamps! UGH. I hate it that I am such a nervous person in new situations!!! I guess it'll get better with time.

The Doctors

I LOVE the Doctors show!! Recently they had a good show about 50 ways to improve your health in under 5 minutes.


Here are some of my faves:
-Don’t drink your calories!
-Smaller portions don’t always mean fewer calories!
-When running on a treadmill, increase the speed or incline for a more intense workout.
-Squeeze your glutes when lifting overhead to prevent lower back pain.
-Olive oil has been shown to elevate HDL (good cholesterol) and lower LDL(bad cholesterol).
-Add raspberries to your diet to help stabilize your blood sugar levels and prevent diabetes.
-Cinnamon can be a natural appetite suppressant.
-Know your family’s medical history!!!
-When doing crunches, place your tongue against the roof of your mouth to help prevent neck strain.
-Use exercise balls to strengthen your core.
-Prevent tooth erosion by drinking a glass of water after drinking soda (or I say just don’t drink soda at all!!! Maybe a diet once a week.)

My absolute favorite was, the “Eat This…or All of That!” segment. I took this from the synopsis section on the website at: http://www.thedoctorstv.com/main/show_synopsis/291?section=synopsis

Eat This ... or All of That
You don't have to eat less to lose weight and get healthier, you just have to make smart choices with your meals. The Doctors offer healthier, more fulfilling meals that cut down calories:
Dr. Jim's Options
Eat This: A glass of orange juice (215 calories, 1.5 grams of fat)

Or All of That: Whole wheat English muffin with strawberry jam, 15 grapes and a cup of coffee with nonfat milk (215 calories, 1.5 grams of fat)

"Basically we're talking about drinking your calories or eating your calories," pediatrician Dr. Jim Sears says. "[The meal is] a lot more filling."

Dr. Lisa's Options
Eat this: Broccoli and cheddar cheese soup (337 calories, 24 grams of fat)

Or All of That: Tomato soup, half of a turkey sandwich with hummus and avocado and an apple (337 calories, 6 grams of fat)
"Smaller portions do not necessarily mean fewer calories," OB/GYN Dr. Lisa Masterson says.

You get so much more food for the same amount of calories in the second meal options!! That means more nutrients and more fiber-and you'll stay full much longer.

FEAR

"Fear is like an auto immune disease. Your own beliefs attack your faith and fear eats your confidence. "
-Pauline Nordin

Fear

So I'm a pretty shy person...I've grown out of it quite a bit, and would now maybe call myself just quiet, instead of shy, but there are still times when I'm just plain shy! I mean, it was so bad when I was younger that I didn't talk for the first 4 years of elementary school! I literally DID not speak! Sometimes I would whisper to certain people, but that was it.

But thankfully, as I've grown older, I've basically been forced to become less and less shy, just through life experience. But there is still a trace of it in me... Anyone who has dealt with shyness, like me, will know that it's almost like a fear. It's a fear of meeting new people...a fear of new situations...a fear of speaking to people, thinking that I sound stupid...it's a fear of many things and situations. I don't make friends easily because I can't be myself around new people, I don't go to any social gatherings where I know there will be a lot of people I don't know, I don't try new things....I mean, the list goes on. My fear and shyness hold me back from a lot.

Well, I recently was asked to help out with a bootcamp class at a personal training studio, which I agreed to. At first, I was like, "there is no way I could do that!" I was basically terrified. I thought there was no way I could be loud enough to yell at this huge group of people that I didn't even know! I was thinking about how stupid I would look and how dumb I would feel! I actually felt nauseous thinking about it.

But I prayed that God would give me peace about it, and that he would take away my fear and give me strength. And the few days before the bootcamp, I stopped thinking about it. I wasn't scared or nervous at all! God really did give me peace!

So tonight was the bootcamp, and it wasn't near as bad as I thought it would be! Woohoo, I did it! I think my problem is that I think too much! All these negative thoughts go through my head, like, "I'm not going to be good at this...I'm not going to be loud enough...people aren't going to take me serious...I'm going to sound so stupid...." Those are the kinds of thoughts that go through my head whenever I'm facing a new situation.

I wish I could just be confident and not worry about how I'm going to look or sound...But I found out that when I don't think about it too much, those negative thoughts go away! I can't allow myself to think those thoughts anymore. I have to be positive and be confident! With God's help, I can do anything I set my mind to!

I don't want fear to hold me back anymore....I know it will take a lot of work and God's strength...but I can conquer it! :)


"It is the Lord who goes before you. He will be with you; he will not leave you or forsake you. Do not fear or be dismayed.”
—Deuteronomy 31:8

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

I can do all things through Christ, who strengthens me.
-Philippians 4:13

It's a Journey

"Fitness is a journey, NOT a destination. It must be continued for the rest of your life!"

Woo hoo! I did it! :)

After about 2 years, I finally reached my goal of 10 pullups!

Great Article

http://getfitandyummy.com/blog/gain-muscle-and-lose/

Dedication

I don't understand how some people can have such dedication and determination....while others just don't! I mean, is it just something that you're born with?

I have always been very focused and hard working. I strive to be the best at everything I do. But my sister and brother are the exact opposite of me! Some people just don't have that dedication and never will-they are content with being average, I guess. They don't work very hard at things, don't follow through, and give up easily.

I just wonder if that's something that's a part of your personality....or if you can change and make yourself more that way????

Like with exercise....some people are really committed, work out hard every day, and they know that they have to do that for the rest of their lives. While other people are really motivated at first, but they don't stay committed for very long. They just want a quick fix, and aren't really willing to do what it takes to get results. Can that be changed....or is it just something that some people have and some people don't ...and never will??

Hmmm....just some thoughts....