adventure, Anxiety, support, update

This too Shall Pass

Hello My Friends


empower

The last time we talked, I was down in the dumps, depressed, fighting insomnia, anxiety attacks, and all kinds of fun stuff. I’m happy to say I’m getting better, and there is a bright shining light at the end of this tunnel. The best advice I can give to anybody going through a tuff time is to reach out to friends and family. I usually try to keep everything bottled up inside, dealing with all my issues and problems by myself. I want to appear powerful and put together; I don’t want to seem needy or weak or unable to handle challenges. I want to be the person people lean on not the person that needs others to lean on.

I threw all that bullshit out the window and made a conscious effort to hang out with my friends and family I reached out and told them I was hurting, shared some of my problems and accepted their support. Little did I know everyone is going through something, and everyone was more than happy to be a shoulder for me to cry on. I had more than my fair share of drinks, tons of long talks, cried a few times, binge-watched the West Wing, started creating art again, all while consuming way too many calories.

I’m happy to say I’m somewhat back on track. I’m still a little shakey but a lot more stable than I have been in a very long time. I’m ready for my next challenge whatever that may be. There will be lots of changes coming up in my near future, and I feel blessed to have you all come along for the ride.

My next goal is to create the life I’ve always wanted, to have a positive effect on the world. My profession as a Life Coach, Artist and Blogger helps me with that, I’m going to continue to strive to spread love throughout this world one person at a time.

XOXO

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challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do Split Leg Lifts
12 reps • 3 sets • 4 days this week

Who: You and anyone else that wants to tighten and tone their legs
What: Do Split Leg Lifts • 12 reps • 3 sets
When: 4 days this week
Where: Anywhere and everywhere you can
Why: After my trips to New Orleans and Vegas it feels great to be home getting back to reality. I have one more trip coming up in September but at least I have a full 30 days to rest and get my body right before boarding another plane. I’m currently focused on tightening and toning my left and this exercise does just that while working your core. Split leg lifts are fun and challenge and a lot easier than they look, try to ignore the pain in my face. 😉


Nutrition Challenge




I challenge you to eat at least one serving of nuts a day
everyday this week

Who: You and anyone else that loves nuts
What: Eat one serving of nuts • opt for raw or roasted • avoid salted, sugared or processed
When: Everyday this week
Where: Anywhere and everywhere you can eat nuts
Why: A few benefits of eating nuts:
• Nuts are rich in omega-3 essential fatty acids
• Nuts are also rich in vitamins, minerals, and potassium
• Polyphenolic flavonoids in nuts protect from heart disease
• Nuts help prevent coronary artery disease
• Nuts are a good source of protein and a filling snack


Self Improvement Challenge




I challenge you to turn off your cell phone,
and all other electronic devices,
for one hour a day, everyday this week

Who: You and anyone else you can recruit
What: Turn of your cell phone for one hour
When: Everyday this week
Where: Anywhere and everywhere
Why: I’ve never been a person obsessed with my phone by lately I’ve noticed an increase in my usage. I can blame it on an addicting chat group with girlfriends, online shopping, or it could be all the posting, reading and commenting on my latest vacation pictures. Whatever my excuse is it’s time for all of us to pull back, power down, and reconnect with ourselves.

XOXO

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challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do Squat Fly Lifts
12 reps • 3 sets • each leg • 3 times this week

Who: You and anyone else that wants to tighten, tone and lift their lower body
What: Do Squat Fly Lifts • 12 reps • each leg • 3 sets
When: 3 times this week
Where: Anywhere and everywhere you can
Why: I’m bottom heavy and I love it. It takes a lot of work to tone, shape and lifts all this goodness, so squats and lunges are my best friends. I’m always looking for squat variations, so I don’t get bored doing the same exercises. Squat Fly Lifts give me a lot of bang for my buck and burn oh so right. I hope you enjoy them as much as I do, I call them instant butt lifts.


Nutrition Challenge




I challenge you to drink non-dairy milk as much as possible this week

Who: You and anyone else you can recruit
What: Drink non-dairy milk
When: As much as possible this week
Where: Anywhere and everywhere you can
Why: Benefits of drinking non-dairy milk:
Nondairy milk has more calcium than milk
It’s cholesterol free
Cheaper than regular milk
Easier to digest
Low in fat and calories
Vegetarian and vegan-friendly
High in vitamins & minerals


Self Improvement Challenge




I challenge you to get outside and go on a walk a few times this week

Who: You and anyone else you can recruit
What: Get outside and go on a walk
When: A few times this week
Where: Where ever you can
Why: It’s summa summa summa time and I’m loving it. Living in the Bay Area, it’s not as hot as other places, but I’m not one to complain. I’ve been making it a point to get outside and take long walks to clear my mind and get some exercise lately, and I want to challenge all of you to do the same. Grab a friend or your dog, get outside and enjoy the sun. Walk fast and work up a little sweat just for me.

XOXO

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challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do Reverse Plank Lifts • 12 reps • 3 sets • 3 times this week

Who: You and anyone else you can recruit
What: Do Reverse Plank Lifts • 12 reps • 3 sets
When: 3 times this week
Where: Anywhere and everywhere you can
Why: I really need to work on my pretty workout face but it was 80 degrees, no wind and these bad boys hurt. I went on New Orleans last week and had myself a good ole time. It feels so good to be back home and back in the gym again. I’m challenging myself to do exercises I usually avoid because I’m addicted to the burn 🙂 . Reverse Plank lifts are one of those exercises, it’s like chair lifts without the chair, it kills me every time.


Nutrition Challenge




I challenge you to eat food rich in iron as much as possible this week

Who: You and anyone else that needs more iron in their diet
What: Eat Iron rich foods
When: As much as possible this week
Where: Anywhere and everywhere you can
Why:
Iron rich foods: Tomatoes, Pumpkin Seeds, Quiona, Green Peas, Brussels Sprouts, Collard Greens, Green Beans, Spinach, Bok Choy, Broccoli, Kale, Tofu, Bean, Lentils, Garlic
Benefits of Iron
“Iron Deficiency anemia is the world’s most common nutritional deficiency disease” – www.medicalnewstoday.com
Getting your recommended amount of iron can:
Give you more energy
Improve your athletic performance
Helps increase brain development
Strengths immune system
Aids with insomnia
Boosts metabolism
Regulates body temperature


Self Improvement Challenge




I challenge you to plan a fun day with friends

Who: You and anyone else you can recruit
What: Plan a fun day with friends
When: Sometime this week
Where: Anywhere you can think of
Why: Over the past few weeks I’ve made it a point to hang out with my girlfriend more than ever. Like everyone else in this world, I’ve hit a rough patch and needed the love and support my friends always provide. I reached out to some of my local girlfriends, and everyone seemed to jump at the chance to get together. I had dinner one night, a picnic in the middle of the afternoon, and went on an urban hike over the weekend, not to mention my killer weekend at Essence Fest in New Orleans last week. With all that’s going on in the world its time we lean on our friends, strengthen friendships and take the time to appreciate the people we call friends.

XOXO

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challenge monday, fitness, nutrition, self improvement

Challenge Monday


Fitness Challenge




I challenge you to do Around the Worlds • 12 reps • 3 sets • 3 times this week

Who: You and anyone else that’s up for this challenge
What: Do Around the Worlds • 12 reps • 3 sets
When: 3 times this week
Where: Anywhere and everywhere you can
Why: IF THIS LOOKS HARD… IT IS! It’s not the movement, it’s the fact that I’m not rushing through this exercise, everything is slow and controlled which burns like $%&* after 3 reps. This exercise targets your lower abdominals, that stubborn little pooch that we all have, but also stretches pushes and pulls your entire lower body. Take your time, you’re going to want to rush, but it’s better to go slow and embrace the burn. I promise you will love me next week 😉

[tweet “I challenge you to Around the Worlds • 12 reps • 3 sets • 3 times this week IF THIS LOOKS HARD… IT IS! it burns so good #exercise #burn”]


Nutrition Challenge




I challenge you to say NO to candy, this week

Who: you and anyone else that loves candy a little too much
What: Say No to Candy
When: This week
Where: Anywhere and everywhere you usually and don’t usually consume candy
Why: I’ve never been a huge candy person. My Mom loved to bake, so I always opted for cakes and pies instead of goobers and starbursts but I know a lot of individuals that can’t get enough of these sweet little treats. You eat them when you’re bored, busy, need a quick pick me up, want to suck on something, really any excuse to eat candy seems like a good excuse. I don’t have to tell all of you that candy isn’t good for you, you already know that. So this week lets all go candy-less and see what happens. BOOM I just blew your mind didn’t I?? lol

[tweet “I challenge you to say NO to candy this week #cutthesugar #candy #justsayno”]


Self Improvement Challenge




I challenge you to plant something or buy a plant this week

Who: You and anyone else that you can recruit
What: Plant something or buy a plant
When: This week
Where: Everywhere
Why: I’m a plant lover, I like flowers also, but I love watering things and watching them grow. There’s something therapeutic and rewarding about keeping something alive. I haven’t always had a green thumb, growing up a killed a lot of plants by neglecting to water them and just simply ignoring them. Thank God for technology, now they have this cute little terra cotta watering vessels that water plants for you. You fill up a small vessel, and the plant takes the water it needs when it needs it. What more could you want? I hope all of you join in on this week’s challenge and help something grow. I talk to my plants on regular basis, rub their little leaves and tell them I love them; I’m not asking you guys to do that, but if you’re so inclined, please do.
[tweet “I challenge you to plant something or buy a plant this week #plant #grow #evolve”]

XOXO

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