Vitamins

One of the most ask questions I get is, “Do YOU take supplements?” Well yes, yes I do:)  would like to share with you the supplements I take and why. Yo can click on any of the underlined words to read more about that particular vitamin:)
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  1. Bone Health Pack-This includes Calcium Mag D, Bone Guard and Magnesium. Calcium helps your body absorb magnesium and this is the reason why it is a pill in one:) We all need calcium for strong healthy bones. We need magnesium for many reasons including higher energy levels, calms nerves, helps digestion, relieves muscle aches spasms, regulates levels of calcium, potassium and sodium. Helps with heart health, migraine headaches and prevents osteoporosis. Why I take it– I was getting muscle spasms and I looked up the reason why. It mentioned lack of magnesium. So I started taking magnesium and I no longer have muscles spasms. 
  2. Balanced Health Omega (fish oil)– Supports memory, healthy skin, blood circulation,  helps joints move more freely. Why I take it– No real reason but for the fact that I know it’s health for me. 
  3. Cal Mag D and Vitamin DAs mentioned above, Calcium helps absorb magnesium. According to research (remember I am NOT a doctor), for every 25 pounds a person should take 1000iu of Vitamin D3.  Vitamin D helps with regulating calcium, phosphorous, normal immune function, healthy bones and teeth, and fights depression.  Why I take it– Again for muscle spasms and helps with my mood:)
  4. Concentrated Fruits and Vegetables It is just what is says….fruits and vegetables! It helps with EVERYTHING! These vitamins give me my daily dose of fruits and veggies...(Disclaimer…I still eat my fresh fruits and veggies!! More is better for me in this situation.) Why I take it- I don’t like vegetables and don’t always get them in. 
  5. Iron Folic– This has vitamin c in it which helps absorb the iron…BONUS! It simply gives me more energy. Why I take it– I am not so fatigue when taking iron.
  6. Hair, Skin and Nails– Well, you see, because I feel like I must take all these other vitamins, this one to me, is like my cherry on the ice cream. Why I take it– I don’t need it, but I like my hair, skin and nails looking shiny…just saying:)
  7. Joint Health- This contains 5-Loxin which I swear helps with glucosamine! This stuff rocks! This was actually one of the first vitamins I started taking from Nutrilite! Why I take it– I was having some issues with my knees. I started taking these, and within 2 weeks my knees were just fine.  I think these vitamins are a must!! I don’t go one day with out them.
  8. Vitamin C- I simply like the extended release and who shouldn’t take this vitamin….ummm…no one.
  9. Digestive Probiotic– I started taking this just recently. Why I take it– As some of you may know from reading my other blogs, I was having some digestive issues. I started taking these, and whola….all is well:) 
  10. Clear Guard and Echinacea I take these when I am feeling any type of sickness coming on. Whether it be a cold, sinuses, achy or just unusual. These seem to kick it. 
  11. Perfect water– I know you may think I am crazy, but I believe that this water is indeed Perfect is : 
    • Remineralized
    • Ionized
    • Microstructured
    • Oxygen Rich
    • Purified

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I don’t know about you, but I would rather have my pill box look like this than the alternative 🙂

 

 

 

Until next time….take the vitamins that work for you!

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Morning shake

A simple morning routine I would like to share with you that has been very simple for me. Mykiwi-coctail-1447939_1920 goals have been to intake more water, fruits and veggies, and probiotics.

  1. I have a bottle of water sitting on my night stand. Next to the bottle of water, sits my little package of probiotics. When I get up, I pour the package into the bottle. I drink that while getting ready for the day. I actually can easily drink that before I leave for work:)
  2. My new morning shake 🙂 I need to get in more fruits and veggies. I find this concoction to be pretty delicious. I throw this all in my bullet and it’s ready to go in seconds!
    1. Almond milk
    2. 1 scoop of vanilla whey protein powder
    3. Lots of spinach
    4. Blueberries
    5. Just a touch of honey
  3. Have you ever heard of “An apple a day keeps the doctor away”? I have been living by that lately too. So my morning snack is a delicious apple.
  4. For lunch, no matter what I have I make sure I have some cut up veggies ready to go. I recently have enjoyed fresh peppers.
  5. When I come home I usually grab a banana.
  6. For dinner I also make sure to have some kind of veggie.

 

I guess that’s a little bit more than my morning routine…a little bonus for you:)

Until next time…eat veggies and fruit!

 

 

Key to Success

success-1433400_640Wow! How time flies when you’re having fun! A little update on my goals and life! My boyfriend is safely overseas and doing well. I am very proud of him for becoming Pilot in Command! What a great accomplishment. He is such a smart, intelligent, kind, and loving human being. My beautifully designed classroom is doing fabulous! I love walking into my classroom everyday! It is so wonderful! 

I am sure you are all wondering how my health goals are going. It was a slow process. Let me explain why. In October I had a virus of the colon.  It was NOT fun! I knew something was wrong, for about a month. I decided to go to the doc. Glad I did. The unfortunate part was that at any given time I had to use the restroom, if you know what I mean 😦 So working out…well…ya know. Then I was on some medication to get rid of the virus. This lovely medication made me lose my appetite so I had no energy to work out:( Then when I got my appetite back, I was so scared to get up in the morning and have a BM emergency in the morning while working out. Therefore, I problem solved. I set my alarm clock for 420 am. I conditioned my body to wake up. I did this for 2 weeks. I was still so scared to go to the gym in the morning. I mean how embarrassing would that be ….to have to use the restroom in the middle of the WOD! Plus, I was NOT a morning person either.  However, I had to get there in the morning, because even going after work was sporadic. One Thursday at the gym I was talking to one of my friends. I must say that God works in mysteries ways.  She too was wanting to go to the gym in the am. She felt the same way I did about getting up in the mornings. We both were NOT morning people. So we made a promise to each other to be at the gym at 500 am! It worked!! Her and I are now 5amers at the gym! (Disclaimer: I am on my winter break so I have NOT been to the gym at 5 am….sorry…..that is NOT happening over my break! )

I believe some goals can be taken one step at a time while others just get after them. This particular goal for me, worked best if I took it one step at a time. Therefor, my first goal was to get to the gym at 5am. My next goal is nailing the nutrition. What a great time after the holidays! Wowzer! Don’t get me wrong, my nutrition wasn’t horrible… but I sure need a clean up! So, like everyone else in this world, the first of the new year is cleaning up the nutrition. “That’s what everyone says” you say. Well, here is the difference between me and “everyone else” in the world: The best part of this goal for me, is that I know I will achieve it! Why because I know how to achieve my goal. I understand myself. I understand that I am human. I understand that I make mistakes and know that I will slip up and not be perfect.  I understand that this time of year I always enjoy the holiday probably a little too much! BUT, I also understand that this girl needs that to recharge herself and well-being.  Due to knowing all that about myself, I will achieve my goal! 

For a friendly reminder of how to achieve your goals, I will share with you what works for me:

  1. WRITE your goals down! Write down what your goal is. How you are going to achieve your goal. Write down the date. The biggest thing here is to make sure it is attainable. For example:
    1. Goal: Cook a paleo meal in the crockpot on Sunday for my lunches. 
    2. How: On Saturday search for an easy crockpot recipe. Write down the recipe.
      1. Chicken and salsa (so easy)
    3. When: Groceries Saturday and cook Sunday. 
    4. (Notice, that my goal wasn’t….lose 10 pounds. That may be my ultimate goal, but how am I going to lose the 10 pounds? By eating healthier:) The biggest problem for most people is time! The crock pot is the the best and there are A LOT of easy healthy recipes! )
  2. DISPLAY the goals….in .more.than.one.spot!!
    1. What places in your house do you go to more than once a day?
      1. Your front door! Bathroom, kitchen, computer, car etc????
      2. Have a copy of your goal in all these places. I write them down on a notecard and tape them up. I make sure one is tapped up on my front door. Every morning I am reminded of my goal:) 
  3. Make yourself ACCOUNTABLE. For me it was promising a friend to be at the gym at 5am. I didn’t want to let her down. I knew if I made that promise I would be there. 
  4. Figure out your PURPOSE! Why are you wanting to achieve your goal? Be honest with yourself. It is your health? Do you want to be healthier for your children because they look up to you? Is it because you are on the verge of a heart attack? Is it because you want to fit into your favorite swim suit in 3 months. Is it because you want to run a marathon? Play with your kids? This is also something that you should post with your goals!!

*****It IS important to have long-term goals! But, break them down to simple attainable goals. *****

Something else that I have learned over the last few years of working with people who want to lose weight. The do’s and don’t:

DO:

  1. LEARN about food! You may be really surprised at what you DON’T know. I have learned so much about what healthy food REALLY is compared to what I thought it was. If you don’t have the time to do that on your own, pay someone to help you! It will be the best investment for your health! You don’t have to pay this person for the rest of your life, but just to teach you about what is healthy for you! (Paying for things will also be a motivation to listen and do!)
  2. Get your whole family involved! Kids included! For some of you, this is your purpose anyway to show your kids how to live a healthy life. Well… get them involved!
  3. Write your long term and short term goals down!
  4. Understand that this is a life style change! It is NOT a diet! 
  5. Understand that you WILL mess up! YOU are only HUMAN
  6. MOVE! You need to exercise PERIOD!! 
  7. Take it one step at a time. Taking it one step at a time has been more effective in a life style change than trying to do it all at once. This is true for those wanting to lose 10 pounds to 100 pounds! 
  8. Find someone to answer to. Either pay someone or promise someone that you will know will push you.

DON’T

  1. DO THE OPPOSITE OF ALL THE ABOVE…lol:) 

If you would like to read some of my other blogs about how to reach your goals, please click on the following:

New Year’s Goals Revisited

Checking your goals

How to survive a life style change

Keep after it

Until next time….get those goals written down….

This entry was posted on December 30, 2016, in Goal setting.

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I would like to share with you my goals for the next 9 months. If you read my “Summer Fun”  blog you know that my boyfriend is being deployed and we are having a contest. The contest is to see if each of us can meet our own personal goals by the time he comes home which hopefully will be June, regardless that is my goal month. 

I have written down all my goals on a piece of paper and taped them to my counter top so that I can see them every day. I went in much detail with my goals. This is how I set my goals up:

1- WHAT –I wrote down exactly WHAT I wanted to achieve. I am a Crossfitter so I have goals beside each skill such as gymnastics like ring muscle ups, pull-ups, bar muscle ups ect. I also have a weight goal next to each lift. (Side note, it is a REALLY good idea to write down and keep track of ALL your work outs, times and lifts. If I never did that, it would be very hard for me to know where to start with my goals. Now if you are just starting, no worries, make sure you write down EVERYTHING you do in your work out. Write down lifts, number of reps, amount, how long it took you ect. This is VERY important for many reason. Most importantly to see if your routine is working. Are you improving? If you are great, if you are not…then you can go back and see what you need to change. )

2. HOW— I was very detailed on how I was going to meet each of these goals. This I believe is one of the most important parts to achieving your goal. If you simply have a goal, it will be hard to achieve it because you don’t have any direction on where to go with those goals.

My biggest challenge for my “how” is going to be getting up in the morning to work out. For the last 5 years I have been working out after work. It got me through the day, and through out the day I was excited to go to the gym. However, the unfortunate part was that number one, I was pretty exhausted at the end of the day. Number two, I could easily talk myself out of going to the gym. Or number 3, I had appointments that took precedence. Work also would take over too at times. To be true to myself, and see how much I really did go to the gym (because of course in my head it was “everyday”). I marked on a calendar each day I went to the gym. I did this for about 3 months to get a good average. Well, my everyday, was more like 3 times a week. That is A LOT different from everyday!  The funny part is, I wondered why I wasn’t increasing weights in my lifts or getting that muscle up…hmmm maybe it’s because I was only going to the gym 3 times a week. Now, don’t get me wrong, 3 times a week is great! Better than most people in this world who are sitting on the couch and don’t move at all. However, for me to reach my lofty goals I need to be at the gym way more than that! 

So, my friends, being to the gym at 5 is going to be a HUGE challenge for me! HUGE!! But, I know in my heart that if I want to meet these goals I have to go in the morning. Going after school will just not cut it because with my schedule (and laziness) I will not make it more than 3 times a week. 

The other part of my how is my nutrition. I am most comfortable with this how in my goals. Don’t get me wrong, it is going to be a challenge. But, the cool part is that I know exactly what to do and how to do it:) This summer I didn’t do horrible by any means…well for the most part…lol…but let’s just say that if I want to increase weights in my lifts I need to focus on my nutrition way better than I have this summer:) 

I have found that preparing my meals for the week on the weekend is MUCH needed for me. My week is so crazy that I just want to come home be able to pull something out of the fridge and eat it.  I basically found out that making 3 meals for the week works great. I usually make something in the crockpot, in the oven, and then on the stove top:) I also make sure to have lots of snacks ready for example, grapes, carrots, celery, almonds, Lara bars, apples and almond butter etc. I bought a big enough lunch box that fits all my week’s worth of lunches.  It actually works pretty slick! Don’t forget about snacks during the day at work too:)

3- DATES– What is the magical date that I will have that 6 pack:) If you don’t have a deadline, you will never reach your goal. I know that by June I want to meet my goal lifts and body fat %.  I also wrote down each month from now until June and where I would like to be at during those months. I only wrote down the rest of August and September for now, because I would like to re-evaluate in a month to see how I am doing and what my body is capable of doing. This way I will know more realistically what my body can achieve in a month’s time.

I also understand that this is a journey for me to be a better athlete. I know that I am already a healthy women and know that a certain body percent is NOT going to define me nor is a certain weight on a barbell. With that said, having goals to be a better athlete is also healthy! In 9 months, when I am a better athlete than I am now, I know I have hit my goals!

Feel free to read more about how to make goals and achieve them by clicking any or all of the links below:

New year’s goals revisited 

How to keep and achieve your New Year’s Resolution

Checking your goals

Until next time…get those goals written down!