Be in the Moment!!

Be in the Moment

With the many distractions of everyday life sometimes it’s difficult trying to stay in the moment.  Sometimes, and more frequently than I would like, my mind wanders off.  And when this happens I’ll feel disconnected from the present.  Knowing that this obviously isn’t a good way to live, I’m always trying to re-focus my mind. (harder at times then others)

Have you noticed that when you’re away from home, perhaps on vacation or travelling for work purposes, the eyes and mind are more tuned into your environment?  You tend to notice more details in general, and the imagination gets revved-up.   I think that when you live in the moment, life can be more fun and interesting. With being away this last week in Cali, I was busy being in the moment enjoying each and every precious moment with my family...but on the plane ride home I really started to realize how much I missed being me and doing all the things I enjoyed...school, working out and the business of life seemed to be getting in the way of just sitting back and being in that moment.  I realized on that flight home I need to get back to what brings me to a state of peace and reflecting and that is in my art room, creating.  If I could create for a living that would be wonderful.

Being in the moment anywhere from eating to reading or maybe taking a walk will help bring you back to what it means to be in that space right here right now.  SO take just a moment and breathe, reflect and embrace all that is around you.

Journal your journey and goals!!!

Do you ever feel lost or that you're not moving forward in your fitness progress? Are you confused about where you've been and where you want to go? Did you fall off track and don't know where or how it happened? Do you want to get back on track but aren't sure where to pick back up? Are you cheating on your clean eating and not holding yourself responsible for the 2 pounds you gained in the past couple weeks?

I have a tip that may be the answer to all these questions if you apply it diligently, effectively, and honestly.....journaling!! Journaling can be used to record your feelings, how much weight you're lifting, your workout schedule, inspirational quotes, your eating schedule, your cheat meals, and anything else that either hinders you or propels you toward achieving the fitness and health goals of your dreams!

YOU, and ONLY YOU, are responsible for getting yourself where you want to be, and one of the best ways to hold yourself responsible is by recording all of the tiny details of your journey!

I want to share one of my favorite ways to use journaling....feel free to steal this! In fact, I encourage it! We all get tempted and have the urge to cave in to our cravings with the repercussions of feeling defeated and weak. I try and combat the cravings that lead to this feeling with journaling. Whenever I get the urge, I go to my journal and start giving myself a pep talk. Frantically, I start writing things like:

"You don't need it!"

"Prove you can do this, because you totally can!"

"Set a good example for those you care about!"

"You deserve to reach your goals and you're SO capable!!"

"Think about how you'll feel when you're done? Is it really worth it?"

"Look how well you're doing and how far you've come!!"
By the time I'm done writing down everything I can think of to fight the desire to sabotage my hard-earned progress, I've lost the urge to give in and I've renewed my motivation to keep pushing forward! I feel proud, strong, and energized!

So feel free to use journaling this same way, but also think about all the other ways you could use journaling. Write down your fitness program...record your weight and reps so you know where you were and how much to strive to do next time. Write down how you feel after cardio every day and whether you were able to go longer or harder than last time. Write down everything you're eating everyday. I find that when I'm writing everything I'm eating down, I cheat less because I really don't want to have to write "Ate 1 piece of chocolate cake" in my food journal for the day!

Write down all the comments, compliments, tips, and advice you get from other people to help keep you motivated. Post pictures from your fave fitness magazine in your journal to look at when you need an extra push to get your workout in.

Now...there are times when we all give in to temptation (I'm more than human and have done it, too), but there's absolutely no such thing as failure or defeat...even though it may feel like it. Journaling can help you record your feelings and circumstances so that you can learn how to best deal with certain situations for the future. It can also help you get back on track and figure out where things went wrong so you can improve your situation.

See, there are endless possibilities for journaling! Just find what's going to work best for you so you can reach your goals! I'd love for you to share with me any ideas, tips, and advice you've thought of for journaling to help your fellow readers, so please leave a comment!!

Importance of Water!!!!

It's likely that the only reason you think you need to drink water is to stay "hydrated," but you might not truly understand what this means. Let's delve into the meaning behind hydration and just why you need to drink so much plain, "boring" water.

1. Your body is made up primarily of water. When you're properly hydrated, about two-thirds of your body is water—muscle tissue is even higher, at around 70 percent, while fat is less. Muscle powers your body and fat protects it. Put two and two together, and you may infer that water is vital to the things that make your body do stuff. When you don't drink enough water, your body declines into a state we call dehydration. Get too dehydrated, and your body will not function properly, which isn't too surprising when your body's low on such a vital nutrient. (Your body can be as much as up to 65 percent water!)
   
2. You don't need to drink 65 percent of your weight in water each day. This is because, one, if you lost all the water in your body, you'd be dead, and two, that water makes up most of all the living things on our planet. Since we eat living—or recently alive—things, we get some water from the things we eat. When we cook things, they lose their water. This means that the more raw whole foods you eat, the less water you need to drink. Fruits and veggies lead the group of water-rich foods and contain around 95 percent water. If you eat a lot of plants, you can drink less water. But if you don't . . .
   
3. There is more to hydration than just your water levels. Chemicals in your body react with water so that you can function. We lose water in the form of sweat, and sweat is made up of water and body "salts," which are mainly sodium, chloride, and potassium, but they also include magnesium, calcium, and so on. These are called electrolytes and, basically, are the reason that salt is such a vital component in your diet. Salt is a mixture of sodium and chloride, but generally, we use the term "salts" in reference to electrolytes. Too much salt is bad and too little is bad. Both can kill you. This is why, like water, the amount you consume should be directly related to the workload your body is put under. More exercise equals more sweat, meaning that you need more water and more salt.
   
4. What about water weight? Some people are afraid to drink a lot of water because they're afraid of gaining "water weight." This is the opposite of what you should do. Water weight is a term for your body holding on to excess water because it's not getting enough. The best way to get rid of water weight is to drink more water. It works two ways. If you don't drink enough water or if you eat too much salt in your diet, your body hoards water. This water/salt relationship is referred to as your electrolyte balance.
   
   Generally, there's an easy way to tell if you need more water or salt; because most people drink too little water and eat far too much salt—especially those who eat in restaurants. So when you aren't exercising, you almost never need more salt. When you are exercising, getting enough salt becomes an issue. Endurance athletes are ever aware of the need to have enough salt to avoid a condition called hyponatremia, a condition that results when you've had too much water and not enough salt, basically just dehydration from a different angle. Those who don't exercise outdoors excessively almost never have to worry about this condition.
   
5. So what does water do for you? You'll often hear claims that water helps chemical reactions, regulates your body temperature, and lubricates your joints, eyes, and spinal cord. Sure, it does all of this stuff. In fact, since you're mostly made up of water, a case can be made that it does almost everything. So why split hairs? Your body doesn't work, at all, without being fed a lot of water. You can live days, weeks, and, sometimes, even months without food. But you can't live even a few days without water.
   
6. Itchy skin. Dry skin. Constipation. Sneezing. Dry cough, headaches, nosebleeds, and acne. These are common ailments related to drinking too little water. Since water regulates your body's functions, it makes sense that minor glitches in bodily functions may be related to not drinking enough water. And this is just a partial list of common ailments. Many symptoms blamed on allergies are probably due to living in a dehydrated state. When you are properly hydrated, your body can better defend itself.
   
7. The above symptoms may be worse in the winter. Water is required just to breathe, and you lose water through your mouth and lungs. During winter, when the air is dry, more water is required. Add forced heat in the air—like from home heating systems and fires—and the situation is exacerbated. This means that you need to drink extra water in the winter when it's cold, even though you are probably less thirsty.
   
8. Water and your immune system. During winter, lack of water will dry out the mucous membranes of your lungs, gut, and sinus passages and lessen your resistance to disease. These barriers protect your body against bacteria, viruses, and pollutants when you're fully hydrated and intact. Allowing them to dry out could be the leading cause of the common cold and allergic symptoms, not to mention things like constipation, sinusitis, irritable bowel syndrome, and long-term diseases like hemorrhoids and colon cancer.
   
9. Water and fat loss. We haven't yet discussed the importance of fat mobilization for energy and its relation to weight loss and effective exercise because, well, this is Nutrition 911 and that sounds complicated. Anyway, water is the main component of this action. A well-hydrated body has higher levels of oxygen in the bloodstream, translating into an increased ability to burn fat as fuel. The more efficiently you burn fat as fuel, the more effectively you exercise, leading to a better overall body composition.
   
10. How much water? It's said you need about 8 glasses of water a day. However, this will vary due to your activity level and environmental conditions. As a general rule, add a couple of glasses during the hot days of summer and the dry, cold nights of winter. During exercise, you may lose a quart an hour or more. While all liquids provide water, sugar, diuretics (caffeine, etc.), and carbonation reduce the hydration effect. Combining all three, as in soda, can reduce the hydration efficiency of the liquid to almost nil.

 Letter to the Never-been-to-Yoga-at-the-Intermediate-or-Higher-Level-Class Student because it fits in your Schedule or Whatever.

 

Inspired by McSweeney’s hilarious AN OPEN LETTER TO THE SUBSTITUTE YOGA TEACHER WHO WON’T STOP WITH THE IMAGERY.

Dear New Student,

Welcome! Happy to meet you! 

What’s that?  You’ve never done yoga before and you had knee replacement surgery last month? Thank you for letting me know.

Please note that this is an intermediate level class. I very strongly recommend taking at least a few fundamentals of yoga classes before a more advanced class such as this one. Classes labeled for “beginners” are truly helpful for students of all levels of physical fitness and will give you a good foundation in alignment and breath.

I’ll do my best to give variations and modifications during class. Ultimately, you are your own best teacher. Listen to your body. If something doesn’t feel right for you today, then please don’t do it. You can rest at any time and for any amount of time. Honestly! If you are having difficultly maintaining a steady breath, it’s a good sign that you’re forcing your body to do something it probably isn’t ready to do yet.

This is a practice. It’s ongoing. The only thing you have to do is breathe. Everything else is optional!

Namaste,
Sherry
—
Teachers, does this happen in your yogasana classes often? It seems that no matter how many modifications I offer, new and injured students often attempt the most challenging poses and variations. But hey, strivers are going to strive. (Strivers, you’re wonderful just as you are!) What are your tips for keeping these students safe? And students, what is a helpful, non-condescending way to be advised against doing something?
~~~
BIO: Sherry French loves beginners. Y’all are welcome and appreciated! But she really wants you to be safe. When she says child’s pose, she means you! If you’re going to do the crazy stuff, do it somewhere else. Not on her watch!

Thoughts!!!

"The paradox of our time in history is that we have taller buildings but shorter tempers, wider freeways, but narrower viewpoints.

We spend more, but have less; we buy more, but enjoy less.  We have bigger houses and smaller families, more conveniences, but less time.

We have more degrees  but less sense, more knowledge but less judgment, more experts, yet more problems, more medicine, but less wellness.

We drink too much, smoke too much, spend too recklessly, laugh too little, drive too fast, get too angry, stay up too late, get up too tired, read too little, watch TV too much, and pray too seldom.

We have multiplied our possessions, but reduced our values.  We talk too much, love too seldom, and hate too often.

We've learned how to make a living, but not a life.  We've added years to life, not life to years. 

We've been all the way to the moon and back, but have trouble crossing the road to meet a new neighbor.  We conquered outer space, but not inner space.  We've done larger things, but not better things.  We've cleaned up the air, but polluted the soul.  We've conquered the atom, but not our prejudice. 

We write more, but learn less.  We plan more, but accomplish less.

We've learned to rush, but not to wait.  We build more computers to hold more information, to produce more copies than ever, but we communicate less and less. 

These are times of fast food and slow digestion, big men and small character, steep profits and shallow relationships.  These are days of two incomes but more divorce, fancier houses, but broken homes.  These are days of quick trips, disposable diapers, throwaway morality, one night stands, overweight bodies, and pills that do everything from cheer, to quiet, to kill.

It is a time when there is much in the showroom window and nothing in the stockroom.  A time when technology can bring this letter to you, and a time when you can choose either to share this insight, or just hit delete.

Remember, spend some time with your loved ones because they are not going to be around forever. 

Remember, say a kind word to someone who looks up to you in awe, because that little person will soon grow up and leave your side.

Remember to give a warm hug to the one next to you, because that is the only treasure you can give with your heart, and it doesn't cost a cent.

Remember to say "I love you" to your partner and your loved ones, but most of all, mean it.  A kiss and an embrace will mend hurt when it comes from deep inside of you.

Remember to hold hands and cherish the moment, for someday that person will not be there again.

Give time to love, give time to speak, and give time to share the precious thoughts in your mind.

AND ALWAYS REMEMBER:

Life is not measured by the number of breaths we take, but by the moments that take our breath away.

Great recipe!!!!

Hey all it's been awhile since I have shared a recipe, but this one is awesome..so for your next dinner try it and let me know what you think.....Recommended by a friend


Greek Feta Chicken

8 oz. plain nonfat yogurt
4 tsp. garlic, minced
1/3 bunch fresh oregano, chopped
1 Tbsp. chopped fresh parsley
1-1/2 tsp. fresh lemon juice
1 tsp. black pepper
8 boneless, skinless chicken breast halves
Topping:
6 oz. feta cheese
1 roma tomato, chopped
1/2 cup artichoke hearts, canned
1/2 cup sun-dried tomatoes, blanched and chopped
1 Tbsp. chopped fresh oregano
1 Tbsp. chopped fresh parsley

In a medium bowl, whisk together the marinade ingredients. Add the chicken, turn to coat and marinate in the refrigerator for at least 1 hour and up to overnight. Preheat the grill and set the oven to 350 degrees. Mix together the topping ingredients in a large bowl. Grill the chicken, basting with marinade, 4 minutes per side or until no longer pink. Arrange the chicken on a sheet pan coated with nonstick spray and place 1 rounded tablespoon of topping on each breast. Bake for 5 to 8 minutes or until the cheese is softened. Makes 8 servings.

Preparation Time: 1 hour, 15 minutes

Cooking Time: 16 minutes

Nutritional Information: (per serving)
Calories: 218Protein: 33 gFiber: 1 gCarbs: 7 gFat Total: 6 gSaturated Fat: 4 g

I hope you get a chance to try this out and have a FANTASTIC weekend! Keep going after your health and fitness goals.

Avoid the most common mistakes to get the most out of your workouts!

You work really hard to keep yourself on a good workout schedule and eating right, but there are a couple things you could be doing that may have a significant impact on getting you to your fitness goals. These are mistakes even the most disciplined and devoted fitness addicts make. Let's fine-tune your workout!

1) Not fueling up after your workout session.
Food is SO important. I've said this before, but it's worthy of repeating...80% of your results is food and how your fuel your body. This includes pre and post workout meals. After you've worked your body, you have a small time-slot of about 45 minutes (optimize in 45!) to provide your body with the much needed nutrition it requires. When you fuel up after a workout, the calories, carbs, and protein you consume get right to work on repairing and rejuvinating your muscles. The proper ratio is 4/1 carbs to protein.  One GREAT way to make sure you're getting the proper ratio is through your recovery drink of choice after your workout...I like Endurox! 

2) Allowing gravity to do all of your work for you.
How are you suppose to get the most out of your weight workouts if you let gravity drop your weight? The negative movement (bringing the weight down) is just as important as the positive movement (bringing the weight up). If you don't resist the weight coming down, you're missing out on half of the exercise and not getting the most out of your rep. If you're going to make the decision to get into the gym, don't you want your work to go to good use? So take your time and slow down the movement to build that lean, beautiful muscle that's going to be burning tons of fat!

3) Not getting in enough resistance training.
Resistance training isn't just for bodybuilders...and neither is HEAVY resistance training. I lift heavy all the time and have never become bulky. Cardio definitely helps you burn fat, but it will do nothing to shape and tone those muscles. And when you build muscle, it will burn fat ALL the time...even when you're sleeping! I know I'd love to burn more fat when I'm not working to burn it!

4) Not lifting heavy enough.
If you want to change the way you look, you have to challenge your muscles...and in order to challenge your muscles, you have to lift heavier. If you're not struggling with your last three reps, you're not making any changes in your body. If you're looking to build strong muscle shoot for 8-10 reps with 8, 9, and 10 being VERY difficult. If you're looking to build endurance then shoot for 12-15 reps with 13, 14, and 15 being VERY difficult. When you reach 10...or when you reach 15, up your weight, and let the cycle begin!

5) Not drinking enough water.
Water is a necessity! It is responsible in aiding so much of what are bodies do on a regular basis! It helps build muscles, keeps your metabolism up, aids in digestion and losing weight, keeps your organs running smoothly, and flushes your system. Aim for 8-10 8 oz. glasses a day! And the first thing that should go into your mouth before anything else in the morning is a glass of water.  If you think water is extremely boring, try adding some frozen fruit to add a hint of flavor....

6) Focusing too much on the short term.
Our bodies are extremely smart, but take time to be trained to run the proper way through food and exercise. So be patient to see the results. Our bodies also adapt very quickly to workout routines, so be sure to change up your schedule every 3 weeks to 1 month to keep from plateauing. And it doesn't have to be anything really drastic...think about changing the sequence of your workouts or the angle at which you're lifting your weight. If you often do cardio first, then weights, try weights first, then cardio!

7) Not allowing yourself enough rest time.
Your body needs rest. Especially between resistance training sessions. Try to wait at least 48 hours when training the same muscle group. This will give it time to develop, heal, and grow for your next session. In any workout, whether it's cardio or strength training the muscle fibers tear, which causes the soreness you experience.

8) Not eating enough.
If you're not eating enough, your body will not improve. When you're working your body, it needs more fuel to support it. The more you work, the more fuel it needs. When you work hard and eat often your body will consume and use those calories...they don't sit and store as fat like everyone expects they will. If you aren't seeing the kinds of results you're looking for, the problem usually lies in how or what you're eating...so keep yourself aware. If you need help with this...go back to read my past blogs on eating and food. They should put on the right track.

9) Not creating enough variety in your cardio.
Variety is the spice of life...and in workout land as well! For example, if you're running the same pace on the treadmill over and over again, your body will adapt and you will plateau. You won't be challenged anymore. This does not qualify as a good workout. Try interval training instead and run at a higher intensity for a little while, then a lower intensity...then try bringing up the incline and work your legs at a slightly different angle....play around with it and you'll have a much more effective session.

So be aware and keep an eye on some of these things. Make some changes, even small ones, where you need to and you'll be surprised at how much of a difference they'll make!