How to Stop Holding a Grudge- Against Yourself

It’s all about letting go. Let go of the negativity about a person or something he or she did (or didn’t do). It’s hurting you much more than it’s affecting them. Just as positivity attracts positivity, negativity magnetizes negativity. So, people who also have a negative mindset are more likely to drift towards you and you to them.

 

Change your thoughts; change your life. Bringing positive people into your life that pick you up instead of those that suck out all of your energy (the “energy suckers”). You know the people I’m talking about- who only talk about themselves and all of the horrible things happening in their lives.

 

They don’t ask how your day is going. Instead, you become a sounding board for negative energy; and it’s exhausting! Kick those grudges out of your head so positivity can rent the space and move-in. After evicting grudges, you’ll have room for those who are willing to invest in YOU instead of just living there for free.

 

Negative self-talk can turn into a grudge against YOURSELF. It’s as though there is a person in your brain telling you “Look what you’ve done. You used to be in shape, pretty, and confident. This is all your fault and I’m never going to forgive you.” That person, however, is you!

 

If you tell yourself you’re not “good enough” over and over, you might actually start to believe it. Then, that grudge against yourself forces you back down where you started, sometimes even farther. It begins to literally spiral out of control, generalizing to the rest of your life. Now, you are a horrible parent, terrible at your job, worthless, and a failure without ANY proof that any of it is true! There is no evidence, only your own opinion.

 

Next time you tell yourself something negative or put yourself down, write the thought down on a piece of paper. Make a list. Then, take another piece of paper and line it up next to the first page, filled with negative thoughts. On the new paper, you’re going to re-word these thoughts. Take the negative statement and think about it. Is there any evidence to prove that this is true? Of course there isn’t. So, change the language and turn it into a positive statement. Next time that thought comes into your head, replace it with the positive statement. Construct a different way of thinking. So, if I were to tell myself:

 

“You should have never eaten that piece of cake. What is wrong with you? You are completely hopeless. No wonder you can’t do anything right. You’ve blown your healthy eating for the entire day. Might as well give up now.”

 

Where is the evidence that I “can’t do anything right?” I’ve done many things right in my life; so that’s invalid. What evidence is there for me to just “give up now?” By asking that voice to provide evidence that this claim is true, I’m challenging my thinking. How can this be changed and flipped to a positive thought? There are hundreds, thousands, of different ways. Here’s just one:

 

“It’s ok, it’s just one piece of cake on one day. It wasn’t the best choice, but you’re human. There is nothing wrong with you. You haven’t blown your diet. Focus on eating healthy for the rest of the day. You can do this, relax and stay positive.”

 

Try this strategy! What do you have to lose? If you want more examples or aren’t sure how to change a negative thought, send me a Facebook message (Resiliency Fitness) or write a post. It could help someone else too. No more holding grudges against yourself or anyone/anything else. Instead, let it go and make an investment in yourself.

 

Yours in health & resiliency,

~Dana

holding a grudge

 (From “Detroit vs. Everybody” ShadyXV, 2014)

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5 Most Effective Ways to Transform into a “Morning Workout Person”

How many times have you heard (or asked) the question:

“When is the best time to workout?”

 

Typically, the answer is when you make time, whether that’s in the morning, after work, after dinner, or on your lunch break. In our hectic world, it is better to workout at some point in the day than not workout at all. But, working out in the morning has some serious benefits that will make building a sweat worth getting out of bed:

–  You are much more productive throughout the day.

–  You are much more likely to make healthy food choices.

–  You are less stressed knowing you already worked out and don’t have to worry about finding time later in the day.

–  You are better able to cope with unexpected tasks or decisions.

–  Early morning endorphins boost your mood for the rest of the day.

–  You will actually have MORE energy after a great workout, not less.

 

1.     Be Ready to Workout—the Night Before

Just thinking about rushing around trying to find workout clothes when you’re half asleep will make you want to curl back up in bed. So, why not get ready the night before? Put your workout clothes on your nightstand or next to your bed.

When you get up, grab them, change, and off you go! No rushing around like a crazy person! Bonus: You’ll cut about 15 minutes off your morning routine~ one less reason to pull the covers over your head.

 

2.    The Old Buddy System- “Virtual Style”

It’s all about accountability. Have a friend type a post on Facebook or Twitter that says something like “Can’t wait to see you tomorrow at 6:30 am!” ~ and then tag you or several people meeting at the gym to workout or for a class. Now everyone knows where you should be at 6:30 the next morning! You just got called out- to become healthier! Knowing that you are getting to see positive people that are caring and supportive will also help you get out of bed. Friends are looking out for you and cheering you on!

 

3.    Put Mints in Your Nightstand

Really? That’s what I thought too. I read this tip from Brett Hoebel, fitness trainer and founder of Hoebel Fitness. He suggested that the sugar in the mint will wake up your brain and trigger your taste buds into thinking that food is on its way. Plus, no morning breath! I tried this for a week (thinking there’s no way it’s is going to help) and it actually worked. I could get out of bed and get ready for my workout so much more easily than without the mint. Weird? Yes, Worth trying? Absolutely.

 

4.   Put Your Alarm Clock Across the Room

That alarm clock is blaring from the other side of the room, refusing to let you sleep. You can’t just turn over and hit the snooze button. To shut that annoying sound off, you have to physically get out of bed, walk across the room, and turn it off. Since you’re already up and out of bed, you’ve just made it through the hardest step! I know that bed might be calling your name, beckoning you to return and cuddle, but it will have to wait for later that night.

 

5. Use the IFTTT App

The what?? I learned about this at the SMART Success Academy; and it is just too cool. It stands for “If This, Then That.” You create “recipes” using your phone and/or all channels of social media. For a morning workout, you can make a recipe that basically states: “If the time is 6:00 am, then I need to get up and out of bed. That means I need a wake-up call on my phone, just like at a hotel.” The recipe can be whatever works for you. You can have the app call your phone and when you pick up, you hear an actual recording of your own voice saying something like “OK; you’re up! It’s a new day, time to do that workout! Think about how amazing you are going to feel after!” Go to www.IFTTT.com to learn the in’s and out’s and how to make your own recipe. It can be used in so many ways; you’ll love it!

 

Working out in the morning is no easy task. (I am nowhere near perfect at this, trust me) If it was, everyone would be exercising at 6:00 am! Time, patience, and practice is what it takes. You can learn a new habit in just 21 days. Commit to this new habit. You won’t regret it.

 

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No, No, GMOs!

I had heard of the term, “GMO,” seen “Non-GMO” on various food labels, and even read articles that referred to “GMOs.” But, I never really KNEW what a GMO was until I did some research.

 

What are GMOs?

GMO stands for “genetically-modified organism.” Sounds delicious, right? According to the World Health Organization, GMOs are organisms whose genetic material (DNA) has been changed in a way that does not occur naturally in the world. They are found in animals and plants that have been genetically altered through the addition of bacteria, viruses, or DNA from other animals and plants of different species. In fact, they were first used by pharmaceutical and medical research companies. Now, they are most prevalent in the agricultural industry. Eek.

 

Are GMOs Harmful?

Now, keep in mind, this is what I’ve read. My intent is not to make anyone completely paranoid on his or her next grocery shopping trip. In the book, The Athlete’s Plate (Kellinson, 2009), it was stated that the danger lies in having those modified food genes transferred into our own bodies and genetic make-up. Also, there is a potential risk that the DNA from GMOs can be transferred into a developing fetus via the placenta. Plain and simple: Avoid these foods as much as you possibly can. Eat whole foods, including fresh fruits and vegetables, organic meats, eggs, and milk, and stay away from processed foods. Think of processed food as food that can’t be found in nature. They don’t occur naturally. You can’t pick them off a tree. So, just to name a few, Oreos, hot dogs, many cereals, and, yes, potato chips should be crossed off the grocery list! No crying. They’re not healthy anyway.

 

Why are people on a “Non-GMO” mission?

Even though surveys have shown that Americans want to know if the food they’re purchasing has GMOs, biotech lobbyists have succeeded in keeping the public blind to this information. Basically, lobbyists are preventing the FDA from requiring companies to put labels on their food products that contain GMOs. Talk about unethical. Because of this, groups like the Non-GMO Project were created to provide consumers with the information they need and deserve to make healthy choices. Companies are now joining the movement and giving you peace-of-mind when purchasing quality food for you and your family. Lists of participating retailers in your city/state can be found on the Non-GMO project website.

 

How do I find products that are Non-GMO? How do I know if a certain food has them?

I’m not going to lie; avoiding GMO foods is time-consuming and will definitely be challenging at times. I’ve found that if you eliminate processed foods, you lower your chances of consuming food with GMOs. What is an easy way to find food without GMOs? Choose USDA certified organic products- GMOs are prohibited, so there is no guessing. If you go to the Non-GMO Project’s website, www.nongmoproject.org, you can enter products and brands into the “Find Non-GMO Choices” generator to see if they are verified Non-GMO products. On their site is also a list of verified Non-GMO grocery stores and even an iPhone app which helps you determine if a product has GMOs. Here’s the amazing part- People are so passionate about keeping GMOs out of food that the Non-GMO Project is completely non-profit. Its funding comes from donations and fundraising. So, all of these resources, research, and tech tools have been provided to consumers for free.

Here’s my thing: I always say, the more obsessed people get about certain foods, the more stringent they are about straying even a hair away from their standards, and the less they enjoy life and food. When you go to your grandma’s house, are you really going to tell her you refuse to eat the food she has slaved over to cook for the past 5 hours? I think not. Our society is very social, and usually those gatherings revolve around food. Make recommendations or ask if the group wants to go to a restaurant that you know serves Non-GMO verified food. However, I think it’s overkill if you refuse to go out to a restaurant and spend quality time with friends or family once in a while. That’s just how I feel about it. Live and love your life. In order to do that, you have to take care of your WHOLE being, which means making sure you fulfill the human need for love, support, conversation, and honestly, human contact!

I get it, organic products are expensive, trust me. But, fresh fruits, vegetables, even bread or pasta can be purchased for much less at a farmer’s market. Try to buy locally! Also, keep in mind foods with these ingredients almost ALWAYS have GMOS: soybeans, canola oil, corn oil, and sugar made from sugar beets. So, by avoiding those foods, you are taking the first step towards living a GMO-free life.

Weight Training: Get Lean, Not Bulky

This is the first; but far from the last 🙂 Amazing experience today- working it doing the Fit Fab Four! Check out the video link below~ From the segment we taped this morning on “Live on Lakeside!” Great muscle-building exercises to kick-off a healthy new you this spring and summer!

I think a predominant misconception with women is that lifting heavy weights will create bulkiness and a bigger frame (the opposite of what they want!). On the contrary, lifting weights that challenge your muscles helps your body build more muscle. Without the challenge and the burn, new muscles are less likely to develop. Muscle burns fat. So, the more muscle you have, the less fat. Since (as you’ll see in the video), 5 pounds of body fat is much larger, takes up more room in your body, and is less dense than muscle. With muscle, which is about 10 times more dense than fat, you’re not only toning, but you are getting more LEAN. Essentially, your body is shrinking, not bulking-up. Bodybuilding involves purposeful weight-gain and weight progression training. However, if you eat healthy and live a lean lifestyle, you won’t gain weight!

fat vs. muscle density

http://www.wkyc.com/story/entertainment/television/lakeside-live/2014/04/17/jaime-brenkus–fitness-expert-41714/7827045/

 

 1. Lunges back with chest fly

2. Squats with an overhead press

3. Side step out/ triceps pushback

4. Sumo squats with biceps curls

Dual movements, working multiple muscle groups at once! That’s effective training! Muscle burns fat, plain and simple. To get lean, strength training is an absolute must! Can’t wait to launch the pilot to my new workout soon! 

#resiliencyfitness #lifestyle #liveonlakeside #exercise #fitspo #fitness #strength #training #domore#smartsuccess #photooftheday #followme #healthy #happy#picoftheday #amazing #fun #summer #bestday ❤️ http://www.resiliencyfitness.wordpress.com ❤️

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Your Affair with Sugar: The Real Deal

A constant desire for sweets and sugar may go beyond just a simple craving. I’ve heard many people say “I just can’t help myself, I have to eat that (cupcake, cookie, ice cream, you get my point).” I’ve sensed so much frustration from clients who feel they can’t stop giving into sugar cravings. Well, the battle with sugar may go beyond a craving. I read an article in the IDEA Fitness Journal about a study conducted at Connecticut College. In this study, researchers found that, when given a choice, rats preferred Oreo cookies over rice cakes, cocaine, or even morphine! Their study supports the  theory that high-fat/high-sugar foods are addictive, and stimulate the neurotransmitters in the brain the same way drugs do. Thus, kicking the sugar habit may require strategies similar to those used when overcoming an addiction.

Finding a friend, family member, colleague, etc,, to hold you accountable and offer support when you feel an overwhelming craving is a great place to start. Replace those sweet treats in your house with healthier options. Don’t try to just go cold turkey and throw away anything with a bit of sweetness from your kitchen. You will get there! Try sugar-free chocolate pudding, replace cane sugar with Stevia, have a fruit bar instead of ice cream, or just don’t make that batch of cookies you’re craving. (Bonus: Stevia has NO calories, and is an all-natural sweetener made from the stevia plant– win, win? I think so!)Stevia With any habit or addiction, it’s important to find a replacement behavior~ When you crave cookies, cake, ice, cream, etc., find something else to do. Go for a walk, read a book, play with your kids (or dog if you’re like me 🙂 ), do some work in the garden, or call a friend. Step thinking you are “weak” or “have no control.” This thinking is counterproductive, as it can lead to emotional eating and food choice inhibition. Be proactive; you can win this battle. Step-by-step, you can prevail over sugar!

 

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** featured sugar image above provided by http://www.abcnews.com