Categories
Fitness & Training Spiritual Health

Why Two People Who Do The Exact Same Thing Will Experience Wildly Different Results…

Using the Laws of the Harvest In a Real Life Example!

 
A lot of people have asked me if I am against people doing bikini competitions since I have told so many stories about the negative consequences of having done mine.  And I wholeheartedly tell them, “Absolutely not!”   I am in fact prepping a client for a bikini competition as we speak!  She’s about 10 weeks away!
 
But also, the reason I would never dare to tell someone not to go after such a lofty goal is that there are a lot of really great things that can come out of pushing ourselves far out of our comfort zones.  There is SO MUCH that I learned about my CHARACTER in that process of taking things “too far” for MY body that I have ZERO regrets about.
 
There are some people that actually THRIVE and really LOVE the competition world and can maintain a high character approach toward doing such activity.
 
One such example is one of my best friends and prayer partner, Jennifer.  She was one who trained me and dozens of other women for these competitions with her husband.  Jennifer did a couple different competitions herself over the years and told me she was was able to actually use them to grow closer to God!
 
Anything and everything we do can be an act of worship.  So especially those really challenging goals we push for, we can definitely lean more on Him and we will be better for it!  While Jennifer will tell you she won’t do another one (they are huge sacrifices, especially if you have young kids, like she does), her experience was markedly different than mine.
 

 So why is that in life?

 
How is it that two women, both with hearts for God, can engage in the SAME endeavor, “planting our seeds” into the same routines,  desiring the same outcomes,  but experiencing radically different “HARVESTS” as a result?
 
 
This is often where we get hung up as we decide to try to do those things that we see our friends do, especially after we see their success.
 
The key to understanding the differences in these “harvests” and rewards is to realize that there are THREE vital parts to the Law of the Harvest, not just the two.
 
There’s the obvious SEED (our thoughts, our words and our actions)
Then there’s the obvious HARVEST (the results, our success, and our character blessing,too).
 
The THIRD aspect to this equation is the real difference maker.
 

It's the SOIL.

 
The SOIL is the *KEY* component into whether the seeds sprouts a REWARDING harvest or whether the the seeds withers, dies and gets ‘choked' by the weeds of life.
 
Take a look at the powerful words of Jesus’ Parable of the Sower from Matthew 13 which I like in The Message translation.
 

"A farmer planted seed. As he scattered the seed, some of it  fell on the road, and birds ate it. Some fell in the gravel; it sprouted quickly but didn’t put down roots, so when the sun came up it withered just as quickly. Some fell in the weeds; as it came up, it was strangled by the weeds. Some fell on good earth, and produced a harvest beyond his wildest dreams.” (Matthew 13:3-8)

 
It’s obvious that this Farmer had worked hard to scatter his seeds.  And it wasn’t the SEEDS fault that it failed because each seed was made with equal potential for greatness and success!  The same goes for you and me.  We are all created in equal love and ability for our own blessings and destiny.
 
The key difference as to whether the seed found success or not was the nutritious depth of environment that it was planted.
 
In other words if you don’t plant your SEEDS (i.e. your thoughts, words and actions) into an environment that doesn't have depth and nutrition, then the shallow soil will not produce the fruitful harvest you desire.
 
That’s exactly what went wrong with my experience in the bikini competition.
 
As I learned, more retrospectively, that the real reason WHY I decided to do the bikini competition was in order to “look the part” of someone I thought I was supposed to be.  
 
The real reason WHY  I chased having a “perfect body” was because I thought that was the answer to my body images issues and ultimately would give me self-love and happiness.   
 

My “WHY" was my soil.  Your WHY is your soil too.  

 
 If it’s a shallow, self-serving, or an overall unhealthy reason WHY you are really doing what you are doing then it will NOT produce the rich harvest of blessings that you want it to because God wants SO MUCH MORE for you life. 
 
{And by “really” doing, I mean, the real, deep reason why you are doing what you are doing.  Not the reason you tell others or even convince yourself you are doing something.  It might even be subconscious for a while, but eventually God will allow it to come to light.  Your WHY matters most. } 
 
"Planting on the PATHWWAY ": 
Sometimes we make half-hearted choices in our health, the most shallow of all. We know these well.  We commit to a “diet” that we’re never really going to follow.  We sign up for a “program” that we don’t even open.  We get that gym membership but never show up to use it.  We don’t ever really COMMIT and therefore our WHY is extra shallow.   These are equivalent to the “path” where the birds came and eat those seeds.  Nothing will come from these efforts.
 
"Planting On Shallow Soil":
Sometimes we get excited and so we make hasty, quick decisions and see some quick results….but inevitably those seeds sprout quickly and die just as quickly.
 
We do that 3-day cleanse, but then we go right back to eating how we used to.  We take drops or diet pills that decrease our appetite to lose weight quickly.  We do an extreme workout regime for a month or two, preparing for a “special occasion.”  But those extreme tactics cannot be sustained and are equivalent to the soil in the gravel.  The faster it comes off, the faster it will come right back on.
 
"Planting Among the Weeds"
Then, there are times we we *think* we are planting our “seeds” in rich and deep soil of good intentions.   This was me in my big endeavor in my bikini competition and DOZENS of other life experiences I’ve had.
 
We make the commitment alright, but soon realize that WEEDS sprout up all around us.
 
I love what Jesus tells us about the soil with the weeds (from The Message translation again which is extra powerful).
 

 “The seed cast in the weeds is the person who hears the kingdom news, but weeds of worry and illusions about getting more and wanting everything under the sun strangle what was heard, and nothing comes of it.  (Matthew 13:22 MSG)

 
For anyone that has planted a garden, you know that you don’t need to GROW WEEDS.  Weeds just sprout up.  The same thing happens in our head as we plant our seeds the the soil of opportunity.
 

Weeds are lies we start to believe about ourselves.  

 
Weeds are the distractions of self-doubt, selfishness or even conflict.  Weeds are the result of SIN and our human nature and the devil getting in the way of our destiny.
 
These weeds strangle our good intentions of the Spirit and distorts them, ruining the harvest.
 

"For the flesh desires what is contrary to the Spirit, and the Spirit what is contrary to the flesh. They are in conflict with each other, so that you are not to do whatever you want.” Galatians 5:17

 

BUT, GOD.

 
It would seem to be a lost cause that we would ever be able to truly reap a rich harvest we desire out of life, doesn’t it?  
 
Indeed, I think a lot of people lose hope here.  Thinking, “What’s the point? I’m always going to self-sabotage and will never escape my habits of worry."
 
It is a huge challenge in our lives and I am not trying to play this down at all.
 
BUT, Jesus is "the way, the truth and the life."  (John 14:6) 
 
But I believe that it is MORE THAN possible to plant your seeds of your health and your life in the deep, rich soil that is Jesus and you will WIN the harvest of your destiny.
 
When you align your WHY with God’s WHY for your life, and not the life of those you see around you, you will find that there are far fewer weeds that will get in your way and choke your destiny away from you.  
 

"Planting on the Good Soil":

When your health becomes less about YOU and more about what you can do to better serve God’s kingdom, the richness of your soil will be incredible.  It will sprout harvests for generations and generations.  

 
Listen to what Jesus went on to say about planting seeds on “Good Earth,"
 

 “The seed cast on good earth is the person who hears and takes in the News, and then produces a harvest beyond his wildest dreams.” (Matthew 13:23 MSG)

 
The "NEWS" is that Jesus has already done all of the hard work for you when He died on the cross.
 
The "NEWS" is that you don’t actually have to strive for and earn the things you think you do, God has worked it all out for you.
 
The "NEWS" is that He has come through with his weed whacker and has prepared some fertile ground for JUST YOU to plant.   You just need to have COURAGE, FAITH and TRUST that God will always do what He says He will do.
 

“For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”  Jeremiah 29:11

 
There are over 7,000 promises in the Bible like this that you can ROOT yourself and your health in.   When you focus on Him and focus on His TRUTH the weeds of your doubt and the lies in your head simply cannot survive.
 

Get deep.  Look for your real WHY and you will win.  You will win!

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Categories
Health Coaching Spiritual Health Uncategorized

“You’re not bad at it, you just haven’t learned it yet.”

What are the stories you have been telling yourself about your health and body these days?

Are you telling yourself you’re not capable of being in shape? Are you telling yourself you are never going to overcome your serious sweet tooth and overeating tendencies? Are you miserable while eating your healthy food selections and watching the “skinny” girls eat all they want and not gain any weight?

Our health can be one of the most stressful factors we deal with. Last week, I learned a valuable lesson in probably the only other category of our life that is equally as stressful, if not more-> MONEY. I learned some great insight into the “story we tell ourselves” that I think will help you re-write your story today too whether about health, money or whatever!

Here’s how it went down….

The other day, I was at my counselor’s office having our monthly chat. We see her mainly as a marriage counselor, but I go to her independently too. I have found that I really value having a professional to go to for the times where those really tough circumstances come up, as they inevitably do, and I don’t necessarily want to always air my dirty laundry on my mom, friends or husband. If you have never tried seeking a pro, it truly changed my life. She and I were discussing a heated discussion my husband and I had recently had regarding money. Money is just one of the toughest subjects to talk about, ever. No matter how much you may have or don’t have, money is stress-inducing. And as the Bible states, “To whom much is given, much is required.” Being new to the amount of financial responsibility my husband has, there is a significant learning curve I feel the weight of. I have come to realize that whenever he seems to be stressed about money, I internalize it (well, and make it about me, darn it.) I start to think about all the ways that I have not been stewarding and spending money very wisely, often spending out of haste and convenience and just plain old ignorance. Financial stress is something that many people deal with. But it is important to realize that there are ways to get this aspect in your life back on track. Whether someone has decided to start saving for a holiday, budget for retirement, or maybe just wants to learn how to manage their finances better, having a reason to take charge of this situation might make it easier for a lot of people to save money.

I will start to internalize it so much that I will start to regret the very things that have been intended gifts of love from my husband. “Oh, he’s stressed about money, I should never have had that destination wedding….” “Oh, he’s stressed about money, I should have just kept my old car….” “Oh, he’s stressed about money, why did I get so carried away at Whole Foods the other day?”

Let me be clear, these are all actually very valid introspections for me. You learn the best by making mistakes and realizing them from hindsight.

There are some ways I spend money that does not actually align with the kind of woman I want to be and am called to be. I will need to change what I DO in order to BE who God intended me to be. However, my mind takes this ideal and distorts it in a destructive way. This is something we all do. As I was explaining this particular conversation I had with my husband to my Dr., I told her this.

“You see, I am really bad with money….”

And she immediately corrected me. “You’re not bad with money! You just haven’t learned how to do this yet. You are still learning and you need to give yourself some space and grace to process this. It’s a change for you.” Wow, without even realizing it, I just exposed my SHAME. She was right! I had only just discovered that you could get a credit card for no credit history to help build your credit or take out small personal loans at the bank. After listening to her, I decided not to be so tough on myself. Bene Brown, renowned Author of Daring Greatly and many other best selling books, explains the difference between feeling guilty and feeling shame is in that word “AM.”

It’s the difference in saying, “I did something bad” and “I AM bad because I did x,y or z.”

Shame is really common but really destructive and tend to traps us subconsciously. I had taken something I’m inept and uncomfortable with and actually internalized it to mean that “I AM BAD.” My brain will convince me of a distortion of this truth by convincing me of a story that “I AM bad” and then I act from a place of that story instead of acting from a place of my Truth. This means, I act from a place of insecurity, instead of a place of patience and grace that is required for the learning process. I learned from Rick Warren, that the natural ramifications of my insecurity will manifest in 3 ways: I either get:

DEFENSIVE-I start to justify all the reasons why I am the way I am (i.e. bad with money) DEMANDING– I start to demand that my husband help me with the expenses more. DISTANT-I’ll avoid the subject and focus instead on something I do feel like I’m good at.

The problem with all three of those responses is that it doesn’t actually fix the subject at hand and it causes issues in our relationship. Inevitably, these insecurities and resulting issues are going to come up again until I fix the root issue and finally stick with LEARNING THE PROCESS better. I realized, I need to reframe my intention back toward LEARNING how to be wise with money and it will be an ongoing education. There’s plenty of educational resources online on how to manage your personal finances, such as MyInforms, so I wasn’t concerned about their being a lack of literature out there.

SO, let’s flip this back to health.

With those thoughts that you have, perhaps subconsciously, been convincing yourself is your “truth” (like, “I am bad at eating/exercise/sticking with a program”) is it possible that you too are just internalizing something you simply have not yet LEARNED yet?? You might be thinking, “Yeah, but Amanda, I’m not new to my body? I’ve had time to learn, and yet I still feel like I have no idea what I’m doing? To that, I think it’s important to understand the complexity of our body. Because our body’s are always changing, we are constantly having to adapt to the ramifications of the changing hormones and metabolic factors (including stress!). So what might have worked for you 10 years ago won’t necessarily work for your body where it is now. Maybe in some ways, but not completely. You have to commit to the process of LEARNING how to take care of what your body is doing this year. In that same way that I had learned how to spend money as a single person just fine, but I still needed to learn how to spend money as a married woman with a whole lot more expenses, you too will always need to adapt to the changes your body may have faced in the last year. Sometimes you may be in desperate need of something but don’t have the funds necessary to attain it. In situations likes these, it may be wise to apply for credit; but before you do, get your free report here. And just like I was exposed the negative ramifications that came from internalizing my shame in the way I would become DEFENSIVE, DEMANDING or DISTANT, you too need to be aware of your own reactions to the story you have convinced yourself too. Realize that if you simply change your story from ” I am BAD at eating healthy or exercising” to “I am in the process of learning about my body this year” you will release yourself mentally from having to be an expert in it right now. Instead, allowing yourself some grace in the space of learning. This week, what are you going to seek and learn about what your body needs from you? What are some things you need to investigate and learn about?

  • Maybe you have been experiencing some digestive issues and you need to learn about what foods might be causing your issues.
  • Maybe you have been experiencing some joint and body aches and you need to learn some new ways of stretching and exercising to help alleviate the pain but keep you feeling strong.
  • Maybe you have a life change going on that is keeping you busy and you need to learn some new rituals to streamline your health so you can still maintain a healthy system required for the additional roles you are facing.
Categories
Goal Development Health Coaching Uncategorized

What a Difference A Year Makes

33 Birthday Lessons

32

It's been an incredible year!   I have taken over 47 flights.  I have traveled to 9 countries and over 15 cities, domestically.  I became wife.  I became a *bonus*mom (of a toddler!).   We moved to a new city and learned the art of making new friends.  I started a new kind of company and stepped into a calling.  I spoke openly about my Faith and became a writer.  I overcame some significant strongholds and for the first time felt the presence of God, tangibly.   I also was privileged to coach over 23 women personally, which means I fostered 23 intimate relationships with women in over 11 different cities nation-wide.  Every single day, I focused myself on how I could grow and teach others the ways of living STRONG'her and WISE'her by SURREND'hering more and more to God. 

All of this was done in the 32nd year of my life.

I of course don't say this to boast or even martyr myself in the least bit.  It was just a big year!  While it was incredibly busy and frankly a whirlwind of a life change, I have come away with possibly the greatest year EVER! Through the willingness to embrace all this change has come an abundance of lessons and the cultivation of characteristics and virtues that I didn't even realize were possible.   I screwed up a lot.  I had panic attacks and full on melt downs on the regular.   But, I leaned in and withstood the storms and experience sheer joy time and time again.  I learned to #FailForward, #FailFast, #FailFaithfully. I heard of this great idea of keeping a journal of all of the lessons you learn in life (as you inevitably screw up) so you actually remember what you learn and don't have to relearn it the hard way again.  While I didn't start this particular lesson journal in October of last year, but I did acquire quite a few lessons nevertheless!    

Untitled design (3)

WrightFamily2 11x14

So, for my birthday today and the welcoming of my 33rd year of life, I would like to offer you 33 lessons I learned last year through all my mayhem.

33 Birthday Lessons

  1. There are over 7,000 promises that God gives us in the Bible.  When you find one that resonates with your current need, circle it and pray on that every day.    "For I know the plans I have for you," says the Lord, "Plans to prosper you and not to harm you, plans to give you hope and a future.  Then you will call on me and come to pray to me, and I will listen to you.  You will seek me and find me when you seek me with all your heart."  Jeremiah 29:11-13

  2. Sometimes you just have to shut up and pray.

  3. There is a huge difference between a promise and a VOW. 

  4. It's ok to say "no" to something "good" so you can say "yes" to something "great."

  5. When you say you're sorry, you can't add a "but" to the end of it, otherwise it doesn't count.

  6. Talking openly about your Faith is extremely hard and even more humbling when you realize how small your Faith really is.

  7. Nagging people to change never actually works.  They might appease you for a second just to get you to pipe down, but it doesn't work in the long run.

  8. Setting boundaries in how you let others treat you is a way of showing them love.  You are offering them a chance to see the Truth of who you are so speak with gentleness and stand firm in your truth.

  9. The opposite of love isn't hate, the opposite of love is fear.  When you worry, you cannot love.  When you are loving, you cannot worry.   "Perfect love drives out fear" (1 John 4:8).

  10. Asking someone "Why?" is not nearly as inviting as asking someone to "Tell me more about that?"  You get much less of a defensive response.

  11. Sometimes you think you are allergic to foods when really you are allergic to STRESS.

  12. You can get so much more done when you make a list of the top priorities of your day and just do those things.  

  13. There is a perfect  rhythm of working HARD for 90-mins and then taking a short break to do something Physical or Spiritual.  This rhythm makes you far more balanced and efficient, helping you get so much more done WELL.

  14. You can be content in all circumstances by seeing with grateful eyes.

  15. You must not neglect your gift.  You must grow it, cultivate it and give it away.

  16. So what, you're weird.  Radically accept that.   "Those the mind don't matter and those that matter don't mind."-Dr. Seuss

  17. There is true bliss that comes from giving into your "Happy Weight."

  18. "Live not by works, but by Faith."  Busyness does not get you any points with God.

  19. You can actually rewire your brain by visualizing your "future self" and SURREND'hering to her as you make decisions.

  20. God's capacity to give far exceeds our capacity to receive.

  21. There is a distinct difference between "No" and "Not Yet" with God.  Patience is everything.

  22. Comparison is the thief of joy.  We should join in the praise when we see God's blessings on others lives.

  23. Take your environment seriously and it will radically shift your life.  From the people you put yourself around, to the things you watch and read, and the spaces you design for your own work and creativity.

  24. God designed us for Prosperity.  Not understanding the proper value of your TIME will consistently hinder that.

  25. To change any bad habit, including the habit of fear, you must always REPLACE the habit and focus your intention on what you DO want to become.   I suggest love.

  26. Neuroscience now proves a MEMORY is formed after 21-days of intentional thought and dwelling.  A HABIT is formed after 3 cycles of that for a total of 63 DAYS.  For. one. habit.  Focus only on the 'Big Rocks' that matter and will have a bigger impact on your life. 

  27. Those whom are hardest to love are always those that need the most love.  Their insecurity makes them difficult, demanding and distant.   Your love and respect can cure them of all that. 

  28. You learn your true identity and Greater Purpose from others, not by yourself.  God designed us for community. 

  29. "Joy doesn't come from what you have, joy comes from what you know can't be taken from you."  Rick Warren

  30. Your soul is where your body meets your power source. 

  31. It's just like God to take our sinful, selfish acts and decide to bless us anyway.  "God works for the Good of those who love Him." (Romans 8:38)

  32. "Vulnerability is the birthplace of love, belonging, joy, courage, empathy and creativity." -Brene Brown

  33. You are so very WORTHY of it all.  Spiritual magic happens when we seek to see ourselves and others the way God see us.  Our worth to Him is endless.

Categories
Food & Nutrition Health Coaching Uncategorized

FAT LOSS DIARIES: These 5 Factors Can Mess With Our Metabolism the Most

Fat Loss Diaries

As I mentioned the other day, my road to the the ultimate LEAN life lead to a majorly disrupted Metabolism! I’m currently 2.5 years “post bikini-show” and I am still trying to help get my metabolism recovered! A lot of women struggle with their metabolism, especially as they get older so I know I’m not the only one with this issue. Some women struggle with metabolism so much that fat loss can seem almost impossible. Many prefer to take a surgical route in their weight loss journey, including things like liposuction offered by people like Dr. Paul Fortes. However, there are other ways to lose weight. There are lots of factors that affect our metabolism and weight gain so it’s usually very dependant on the individual. For example, my friend has to get Indolemax from Amazon to help control her weight because her estrogen levels aren’t correct. This also helps with her menopause so it helps her in two different ways! The importance of our metabolism is because we want to be able to EAT NORMAL amounts of food and stay pretty lean!

Our METABOLISM MATTERS big-time if we are trying to live a balanced life. We need to take care of our bodies and take things slow, showcasing the necessary patience and endurance to do this the (w)right way. (Click here for my favorite scriptures to help you with ENDURANCE!)

First, let me preface this next specific topic about your Metabolism by saying there is SO MUCH MORE to learn that I simply cannot fit into one blog. In fact, I wrote an entire MODULE PROGRAM in my Health Coaching programs that goes over all the important factors you need to know about your Metabolism (Module #2: WISE’her Metabolism).

To check out more information on my HEALTH COACHING programs, click HERE.

Nevertheless, in my QUEST TO FIX MY DAMAGED METABOLISM, I have learned the 5 BIGGEST VILLAINS TO SUSTAINABLE FAT LOSS EFFORTS.

Prepare to hate this list with me! But….knowledge is power and power provides excellence!

  1. ALCOHOL: Ok, this one can hurt most of our feelings. You might have read my journey to cut back on this in my WINE-NOT series a few months ago. But there is nothing more relaxing, in my opinion, then a nice glass of wine after a long day. Most of us do consider alcohol our ultimate stress reliever and while that part *does* have some benefits for your Metabolism (by reducing your cortisol levels for a short period of time) it is FAR counteracted by the negative affects alcohol has on metabolic processes.
    Alcohol by itself is an high calories (at 7 calories per gram), empty-calories, no-nutrient entity that is a sugar, but a sugar that is especially reactive in our bodies. So much so that our bodies STOP PROCESSING all other metabolic processes (like other food or even our fat metabolism) in order to process the alcohol and get it OUT of the body by detoxing it through our liver and kidneys.
    So, drinking just 2 alcoholic beverages will slow down your metabolism by 80% (!!) for the following 4-hours. That’s why you tend to gain a lot of fat when you drink too much—hello beer belly!

Recommendation: Overall, if you want to lose fat, you are more than likely going to severely cut back on all alcohol. It was recommended to me to limit it to just 2-3 glasses PER MONTH.

2. CAFFEINE: So, this one is not ALL bad news. But the deal with caffeine is that the chemical causes a huge rush of the “Fight or Flight” hormones to cascade into high gear for up to 14-hours! That is, Cortisol, Adrenalin and NorAdrenalin. These hormones by themselves ultimately SLOW DOWN your Fat Loss because these stress hormones go into “Sugar Burning” mode instead of “Fat Burning” mode. (Jade Teta, Metabolic Effect)
SO, if you OVER CONSUME caffeine, you might be sending your body into “Fight or Flight” mode quite unnecessarily, all day long! UNLESS of course, you consume caffeine and then actually go and USE YOUR BODY, for something like, WORKING OUT! Stress hormones in the presence of Human Growth Hormone and Testosterone (those hormones that are produced when you weight train) actually HELP in Fat Loss. So it does have a nice condition.

Recommendation: Overall, cut back on caffeine unless it’s just before your workout. Green Tea is a much more metabolically stimulating drink of choice!

Your Daily Dose of Caffeine should be 2.5mg/Kg of your Body Weight.
For women of child bearing age, it is recommended to limit yourself to about 300mg/day.

Here’s a little research I did to put this in perspective for you:

Screenshot 2015-09-25 08.28.42

3. SLEEP: We have all heard this one a hundred times, but sleep is SO VERY VITAL for so many things, including your Fat Loss efforts. One interesting thing however is that you have to be careful not to get TOO LITTLE sleep (anything less than 7 hours) or TOO MUCH sleep (over 10 hours) both have adverse metabolic affects on your hormones.

Also, ever wonder why those all-nighters made you so hungry? Studies have shown that getting too little of sleep affects your HUNGER Hormones by increasing your hunger-producing hormones (ghrelin) and decreasing your satiety producing hormones (leptin).

The benefits of sleep is not only in our energy production for the next day, but during our sleep we also experience our HIGHEST Growth Hormone levels and Testosterone (mainly for men) that significantly boost the FAT BURNING machinery in our systems.

Recommendation: Get 7-9 hours of sleep per night. To help yourself fall asleep and stay asleep, avoid caffeine in the afternoon and avoid your TVs and devices 1 hour before bed time (the blue light in them activate our “awake” responses in our Circadian Rhythm clocks). Try to go to bed and wake-up at the same time every day, as this has been shown to help you get in the proper Circadian Rhythm cycle flow.

4. REFINED SUGAR: Refined Sugar, or any sugar that causes a huge Glycemic surge, is an Fat Loss nemesis. The more the food spikes our blood sugar, the more it will send in a rush of insulin, and essentially slow fat-loss. Then, as your blood sugar gets too low (which inevitably happens after the bad rush of Glucagon to break down the insulin), this triggers a the HUNGER hormones (ghrelin) to come in full force again! This is why, when you eat refined sugary foods, you are not full for very long. It is burned quickly and makes you hungry sooner, all while NOT Fat Burning.

Recommendation: Eat foods lower in Fructose and low on the Glycemic Index charts, meaning, more complex and fiber rich starchy carbs. A great resource for low-glycemic foods is HERE. I copied a graphic from Low GI Health website too that I found really helpful.

Low GI Health

5. FOOD INTOLERANCES: This one was a surprise to me, but I learned very quickly after my bikini competition that I became very food sensitive and intolerant! I began experiencing very painful digestion issues that caused me so much issues that it’s taken over 2 years to truly figure out all of the “issues” I have (which are far and above just digestive issues by the way!).

But the reason why food intolerances can affect your fat loss efforts in a variety of ways. If our gut lining in unable to break down certain foods or the gut lining ins compromised in some way (leaky gut syndrome, for example) then it will limit the ABSORPTION of the vital vitamins and minerals (which is done predominantly in the intestines). Our vitamins and minerals are HUGE factors in making Fat Loss happen because they are the agents that “turn on” all of the “machinery” needed for Fat burning.

Not only that, but our guts also are huge factors in our stress responses (I carry my stress in my gut which has a huge factor on my digestion too!) and even our cognitive thinking!

RECOMMENDATION: At some point in your life, I recommend doing an Elimination Diet. I prescribe a specific one in my Health Coaching program (Module #3- Nutrient Based Eating) but there are many others. Whole 30, the Daniel Plan, Metabolic Effect, and Precision Nutrition all have varying programs. My friend Lisa Suazo, owner of also hosts a “CLEAN CLUB” that goes through this elimination process too she learned about from the book by Dr.Alejandro Junger, CLEAN.

Overall, these 5 factors can have SIGNIFICANT delays and negative delays on your Metabolism and Fat Loss efforts if not carefully considered.

With ALL things for your body, start with just ONE AREA and determine some new, healthy habits to focus on for a few weeks consistently. Then, as you get those down, add on another habit or two. Soon enough, you’ll be stocked full of all kinds of new habits that will start to really add up to some SUSTAINABLE, HIGH METABOLIC Fat Loss success!

As always, feel free to comment below or email me at amanda@amandawrightfit.com with any questions!

Categories
Food & Nutrition Uncategorized

FAT LOSS DIARIES: 3 Tips to Prevent Fat Loss From Biting You In the Booty

Fat Loss Diaries

To say that my history with Fat Loss has been emotionally “shaky” is a gross understatement. I’ve been frustrated more times than I can count by the slowness, stubbornness, and mental strain that I have placed on my ability (or inability, rather) to lose fat when I tried to the hardest. Have you ever felt that way?! Sometimes I just research the liposuction cost and consider having all the access weight sucked out of me. It’s something I’ve really considered because losing weight can be a very stressful and frustrating process, especially when doing it with just exercise and diet regulations.

The problem is that Fat Loss is NOT the same thing as “weight loss” and even so, for both categories, the old adage that you simply lose weight or fat by the mathematical sequence of “Calories In < Calories Out" is flat out WRONG.

The achieve a change in our physique through muscle growth and/or fat loss, we have to focus on our METABOLISM.

Our metabolism is COMPLEX to say the least! Yes, the Big Man upstairs has done Himself some kind of wonder in creating this amazing system that is responsible for both the break-down (called CATABOLISM) of our food into calories (that are used for energy in the body) as well as the build-up (called ANABOLISM) of all cells, such as muscle cells. It is a TRUE WONDER!

Even with my degree in Biochemistry and Biology, I did not understand the wonder of our body’s biochemical pathways and metabolic processes until I really devoted myself to studying it….and of course, experimenting with it (read: FAILING A LOT).

Yes, I have achieved the FULL SPECTRUM of what a high speed and perfectly ineffecient Metabolism does (our metabolism actually needs to be inefficient to promote fat burn and keep our system “moving” and higher speeds) as well as what a low speed and completely manipulated metabolism does.

Ironically, the time that I was at my LEANEST weight, when I trained for a a Bikini Competition, I was suffering from the WORST METABOLIC OPERATION that by Body had ever seen! So we cannot always associate a “smaller body frame” with a HIGH Metabolism! The opposite could be true!

Because I had WILL POWERED my way to see significant fat loss (losing over 10% in just 5 months) by EATING FAR TOO FEW CALORIES (especially carbohydrates that are out #1 quick energy source) and doing FAR TOO MUCH EXERCISE I stunted my metabolism to incredibly slow and yes, even damaged, levels.

Metabolic Effect calls this the EMEL method (Exercise More, Eat Less) which is a highway to metabolic damage and gaining ALL the weight back. Which is exactly what I did!

Metabolic Effect
from metaboliceffect.com

My metabolic damage was made worse yet by the fact that I promptly proceeded to GAIN BACK almost ALL of the body fat I lost (gained back about 7%), which took my metabolic damage to a whole. notha.’ level!

Yes, studies show that is is WORSE for your body to lose weight and gain it all back than it is to never lose it at all. Yes, that’s right.

Why? Because when we lose and gain, lose and gain (a la’ Yo-Yo dieting) your metabolism is slowed down. You simply won’t be as fuel (in)efficient anymore and your body won’t burn as many calories as you used to.

In fact, if you take two identical twins that are the same height and the same weight but ONE of the women had gained weight last year and had to ‘diet down’ to lose the weight again, HER METABOLISM will be slower than the other sister’s. Any time we gain and lose weight, we slow down our system. Frustrating RIGHT?! (By the way this is one of those questions on my list to ask God in Heaven, “What’s up with THAT?!”)

This is what I call, “Biting you in the Booty!” It’s both figurative reference and for me, quite literal because let’s just say, my BIG BOOTY has come right back to where it started from, and appears to be here to stay (to my husband’s delight, of course ;-)).

So, needless to say, now that I am 2.5 years POST-SHOW, I have learned a TON about metabolism in an effort to keep my body revved up and roaring as much as possible! This has helped me a TON understand MY BODY more of course, but it really helps me be a better Health Coach!

It’s a hard discussion to have with clients, because I know so many of us women want to see “results right away” but the truth is, you CAN’T speed up the process of Fat Loss to the point of it causing detriment to your Metabolism. You need to WORK WITH YOUR METABOLISM, not against it.

This means TAKING THE TIME to test your body and seeing what works. It is a PROCESS and if you’re doing it right, it’s a slow process! It’s hard, but if you consider the alternative, you would much rather have SUSTAINABLE FAT LOSS over quickly lost but quickly gained back fat loss? Yeah, me too.

My Top 3 Tips In Your Road to Fat Loss!

  1. Try the TOGGLE programs that Metabolic Effect Prescribes for a roaring metabolism– either Eat Less and Exercise Less OR Eat More and Exercise More. Toggle back and forth between the two phases depending on your scheduling and life!
  2. My 10% Method! Choose the “Minimum Effective Dose Method:” The goal is the eat as much as you possibly can while still seeing Fat Loss! You never want to take drastic cuts to your diet or make drastic leaps with your exercise. Just kick things up or down a notch, by about 10% of so. This is just enough to see if you see any results! When you cut too much, you probably can’t maintain that too well.
  3. Don’t STRESS! Adding more stress to yourself to do everything “perfectly” just increases the stress hormones which ultimately WORKS AGAINST you in Fat Loss. So take this Fat Loss effort slow and just keep SURREND’hering your will to God’s will. Your God power will get you through these challenges far greater than your will power! Have Faith and Endure!

Hey, are you signed up for the Finding A. Wright Fit Newsletter? Join now and get a FREE Checklist of my Top 7 Rituals to Add to Your Health Today! In addition, you’ll get all of my insider goods, specialty posts on all things Body, Mind and Soul, exclusive offers AND the first dibs and discounts on all of my programs! Don’t hesitate and sign up HERE!

Categories
Goal Development Spiritual Health

4 Ways to Endure the P.A.I.N of Growth

No Pain No Gain

There is no other area in our life where we choose PAIN as much as we do in the form of intense exercise.  Think about it, for those of us that have the real love for exercise, we seem to have some sort of masochistic connection to it.  “It hurts so good” we say!  “No pain, no gain” we shout!

We actually PAY MONEY for classes and trainers that practically torture us and we love it.  (Ok, maybe not ALL of us love it, but I do sincerely believe that every body out there can find one (or two!) forms of exercise that fits just (w)right with your body that you too will love to hate.)

It’s true, to build muscle we must first break muscle.  It is a physiological fact.  A design from God Himself. 

What we get from this truth is a strong life lesson that we must apply to all areas of our True Health. 

In order to “grow” in our MINDSET and in our SPIRITUAL life we must endure some pain and accept change.  We must dig deep and get uncomfortable and persevere through some pretty tough times in order to get the ultimate reward of greater health and a greater life.

How can we do this intentionally?  It IS slightly different than the PAIN you get from exercise, because often the emotional pain we may seek won’t have that wonderful “endorphin” high that exercise has nor will be it be over in the 45-min time frame that every good solid workout should fit.   

Here are 4 ways I think we can intentionally endure some PAIN to get the life GAIN in life of living God’s Greater Purpose for our life: 

P:  Plan—Set. some. goals.   To step out of your comfort zone and grow by taking some risks in life, make some goals that feel BIG and write them down! Then, set out a general plan on how you’re going to get there and #justdoit.  You’ll be surprised in how effectively motivating writing down your goals are, especially with a deadline! 

A goal for your MINDSET might be something like reading a certain # of books in a month or year about _______ thing you are struggling with or just want to learn more.  It might also be to take the risk a seek that guidance counselor or therapist to deal with that thing from your past your been subconsciously avoiding and “numbing” yourself from your whole life.

A SPIRITUAL goal might be to find a church home where you connect with the way the Pastor teaches or the community of the congregation (this usually takes a few “interviews” to find!).  It might also be to seek the answers to the HARD QUESTIONS you have about your Faith or beliefs by committing to reading God’s word or asking someone that knows more. 

“I know I am not yet what God wants me to be.  I haven’t reached that goal, but I keep moving forward to make it mine because Christ made me and saved me for this.” (Philippians 3:12-15 Living Bible)

A:  Adapt— As you write out some goals that allow you to take some risks and branch out of your comfort zone, you will find you might hit some bumps, delays and road blocks in your dream or answers you seek.  You might FAIL a couple (read: hundreds) of times too.  Here is your grand opportunity to really grow by adapting to these changes in your plans.  We have to constantly adapt our plan to God’s plan in order to find the path He has set out before us.    We cannot discount ANY experience we have because there are no accidents in God’s will for our life.   If you take every opportunity to assess and adapt to the trial you are facing, you will learn and grow in Faith!

For I know the plans I have for you, declares the Lord, plans to prosper you and not to harm you. Plans to give you hope and a future. (Jeremiah 29:11)

I:  Invest:  To truly experience the life-changing and life-saving things that will transform your MIND and grow your SOUL, you will need to invest in your CHARACTER above all else.  When God guides you through life, He intentionally takes you through some challenging circumstances that make you wait, endure, and persevere. All of these things are designed to build your CHARACTER

As Rick Warren always says, “God is not interested in your comfort, He’s interested in your character!”  God is trying to give you the opportunity to grow and be more like His son Jesus.   Our character is ultimately what we take with us to heaven, not our bodies or our circumstances!  When you are being tested, you are given the choice to choose your human, fearful response, or to invest in character and choose the loving and Kingdom response.  Invest in your character by seeking God’s will more and more. 

For our present troubles are small and won’t last long.  Yet they produce in us a glory that vastly outweighs them all and will last forever!” (2 Corinthians 4:17)

N:  Nurture:   Just as with our bodies, we are not designed to be in PAIN all the time!  Oh no, we are designed to need some rest, some recovery and some nurturing.  This is God’s role when we are branching out in our MINDSET and our SPIRITUAL health.  God is our refuge and is the only thing that we can find real comfort from in times of discomfort and pain.  He does not just abandon us and leave us to figure it out on our own!  No, he is there to give us His fruits of the Spirit and connect us to our God-given courage, strength and power to persevere.   

The purpose of our Greater Purpose pathway is to grow in our relationship with God.  You will find that the beauty of our Pain is that these are the times we feel God the most.  You grow in your Faith and Love with God at these times which allow you to keep going and even love this pain too! 

Just like Paul said, But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.(2 Corinthians 12:9 NIV)

When you see how much you can GROW from intentionally enduring some pain in life, you will become just a “hardcore” for your  MINDSET and SPIRITUAL growth as you are for your CrossFit, Paleo or Vegan diets!  #imaginethat

Categories
Fitness & Training Goal Development

{BODY TYPE} How Knowing This ONE Thing Can Set You Up For Goal Success

What’s Your Body Type?

How Knowing This ONE Thing Can Set You Up for Success

When I did the bikini competition back in June of 2013, I have written several times that it was a pretty bad experience for me. It was bad Spiritually because I blatantly ignored a voice from God that told me I didn’t need to do the show to make myself more “worthy” of being in the fitness industry. It was unhealthy for my mindset because I became incredibly self-involved and living in FEAR at every given moment–fear that I would fail before I got to the show and fear that I would fail after the show by gaining all the weight back (which I basically did). These things were just the things that happened to ME because I was doing it for the wrong reasons. It wasn’t because all bikini competitions are *bad.* I don’t believe that is always the case.

But, moreover, the bikini competition was a bad experience for me because of my BODY TYPE and the way that it wrecked havoc on body systems. I am an Endomorphic/Mesomorphic Body Type which means I gain weight very easy, have a high craving for food and have a naturally higher muscle mass AND higher body fat percentage (you’ll see more on this below). For these reasons, in order to get down from 19% body fat to 10% body fat, I had to take more drastic dietary cuts and increase my cardio for 5.5 solid months. Obviously 10% is not sustainable and not healthy for women. It was very hard and was a lot of sacrifice.

I wound up not having a menstrual cycle for 5 months (amenorrhea) and developed a host of stomach issues and intolerances (that I still deal with to this day) after I gained back all of the weight, as I feared I would. The mental aspects of this were the hardest part.

I have mentioned Body Types in passing several times, and I do go into more detail when you sign up for any health coaching service I offer (whether the 1:1 or the group) in my Metabolism Ebook. I go into depth about what the body types are and what you should be eating based on them (generally speaking).

For #STRONG’herAugust, I want to go ahead and break down what Body Types are and the PROS and CONS of each type so you can not only recognize and know yourself better, but you can then develop better GOALS that will set you up for success!

Please be warned, do not let this information place you “into a box” where you either use it as an “excuse” or as a “crutch” to lean on. The truth is each and every body type has opportunity for excellence and True Health! God does not look at appearance, God looks at the heart.

This information is valuable because you can establish smart goals for your body that will help you maintain your body’s health. You body is to be USED for God’s glory which usually means it needs to be in good shape. So use this information as a tool to help you figure out your BEST version of you, no matter what shape or size!

So here we go!

3 MAIN BODY TYPES and THEIR PROS AND CONS!

1. Endomorphic-

(Real Life Examples: Kim Kardashian, Marilyn Monroe, Oprah Winfrey)

CONS: Endomorphic Body Types are those that gain weight very easily. They have higher tendency to be “Sugar Burners” which means they burn through carbs easily but not fat, so they get more hungry more often. They have higher tendency toward sugar cravings along with caffeine (sugar burner tendency’s).
PROS: While it might seem like you get the “short end of the stick” by God, I find that Endomorphic Body Types have the opportunity to be the HEALTHIEST. Endomorphics tend to CARE more about their health because they have to! They invest in themselves, know what they can eat and not eat. Many can have quite healthy figures (think of Marilyn Monroe!) and look curvy and beautiful! Take Kim Kardashian, for example. While her body type may be accentuated on pictures through photoshop, she is known for her body through Instagram, resulting in her being the seventh most followed person on the social media site (how does she not use sites like upleap to grow her followers?). This just proves that this body type can be healthy and curves should be embraced!

2. Endo/Mesomorphic-

(Real Life Examples: Amanda Wright :-), Beyonce Knowles, Serena Williams, Jennifer Lopez)
CONS: While these body types can build muscle fairly easily, they also store fat pretty easily making dietary concern and body concern still a struggle. They will have the same “Sugar Burner” tendency and will have to restrict carbohydrates more than others.
PROS: These women have curves and know how to use them! It takes a lot of work, but it is well worth it! Also, these women can be strong and care about their health because they have to care about their food. A win/win for “True Health” in the Body.

3. Mesomorphic-

(Real Life Example: Angela Basset, Kelly Rippa, Demi Moore, Michelle Obama)
CONS: These body types can get “ripped” so fast that they might often take their True Health for granted! They can get away with maintaining a physique while eating some “crap” food (lots of processed food etc) that can still cause unhealthy results internally. Also, in women especially, having the ability to build such lean muscle mass can be undesirable from an aesthetic perspective. However, it can be great for others, especially if they find it difficult to build their own muscle mass with ease and often need to search for supplements such as peptides for sale to have the body they want.

PROS: They have a gift for weight training and athleticism. As women, these body types might have slightly higher testosterone allowing for more muscle growth quickly. Other pros is that the diet for Mesomorphic body types is typically a “Mixed Burner” which means they use both carbohydrate sources and fat sources for energy and just have to choose a balanced diet. Also tend to be average weight and in healthy BMI.

(It is my opinion that this body type is the ONLY great body type to be able to do body building competitions because it doesn’t require as much mental and spiritual strain to get the body to change so drastically).

4. Ectomorphic:

(Real Life Example: Most Victoria Secret Models, Olive Oil (from Popeye), Cameron Diaz, Uma Thurman, Heidi Klum)
CONS: Have a difficult time putting on muscle mass at all yet can still have body fat which can someimes make them “skinny fat”. Ultra lean bodies have the highest rate of health issues later on in life and shorter life span. Ectomorphs are typically “muscle burners” meaning that their metabolism will start catabolizing their muscle tissue to provide energy when depleted. Often these are ‘Type A” individuals with lots of energy and forget to eat. Most should avoid caffeine as well, as it induced higher stress cortisol levels.PROS: The nice thing for them is they can eat just about anything and not gain any weight! They also need a diet that is higher in carbohydrates which makes eating more enjoyable. Also, ectomorphs can find really great exercises that fit so well with their body types. Things like Yoga and certain Dance (such as ballet) are really ideal for these body types. Just because it might be hard to put on weight, doesn’t mean it is. Cameron Diaz has some guns on her and cares very much about her True Health.

God has made every single body on this planet as unique as your DNA with purpose. Even if you might fall into some of the generalizations of these body types does not mean that you are defined by them! Use this information as you wish to, either to help you establish smart boundaries for your body goals, or to eat wisely, or do a really WISE thing and ignore it and just listen to your body!

The real question is, now that you know what your body “type” might be, WHAT ARE YOU GOING TO DO WITH IT?

Follow you Greater Purpose Pathway. God will lead the way. 😉
Categories
Fitness & Training Spiritual Health

Feeling Pain? How’s your Alignment?

Balanced Body

Frustration was an understatement to what I was feeling when I heard the news. I was in a state of “worry” and obsession about my body and my eating (which was my standard operating procedure in my life at this time). It was compounded by the fact that I had put ON some weight (necessarily) after doing a Bikini Competition the previous June but more worrisome to me was the wedding I was planning for that upcoming October. I wanted to lose some weight and lean up again, but I was afraid of taking things too far in the wrong direction, like I did for the Bikini Competition. It was at this time that I decided it was time to start cranking up my weight training again when I could and try to chill out on my food.

But then the pain started. I thought it was just muscle pain cause by too tight of glutes, but then the excessive pain traveled down my leg giving me horrible sciatica. I finally had to go see a Sports Doctor and found out the injury was pretty bad. A friend of mine did tell me about an alternative way to help pain relief which is now my favorite kratom sellers.

I had a 10mm bulging disc between my L5 and L6 lower lumbar. I was in serious pain and the doctor’s worried that surgery would be my only viable solution.

Needless to say, that idea didn’t really work for me. So instead, I started a marathon of treatments to help the disc including a Spinal Decompression machine 3-4x/week, Corticosteroids, Acupuncture AND what would become a game-changer for me– Egoscue Alignment Exercises.

Pete Egoscue started this clinic in Del Mar, CA but they now have satellite offices all around the nation. His exercises and principles are all based on aligning out joints to help solve and prevent pain. In perfect alignment your ear should be perfectly over your shoulder, your shoulder perfect over your hip, your hip perfectly over your knee, and your knee perfectly over your ankle. Your hips should be aligned and your shoulders too.

Alignment

My body looked like a jagged saw when I first took the 4 poses and they drew the lines on me. But as I committed to doing the non-intensive, but oddly difficult exercises to get my small muscles functioning to allow proper joint alignment, sure enough my alignment started to straighten out and my pain started to go away. I was very lucky that after only 3 months of intensive treatment, my bulging disc ceased hurting and I was considered healed well enough to do some weight training again, but I would always have to be careful and couldn’t do a lot of the things I used to do. It was also recommended to me that I should consider getting a new mattress that could help with any potential pain that I feel in my back or hips. Getting a new mattress can really help ease back pain was what I was told by someone I know, and that I should definitely consider looking into it so that I have a better chance of being pain-free for as long as possible. It may also quicken up the process of me being able to continue doing the things that I once was able to.

The Egoscue Tower
Here I am at Egoscue Clinic in Del Mar, CA doing the “Tower” treatment which helps release the tightness of the psosas (hip flexor) caused by excessive sitting! Game-changer for your hips and back pain!

Well, since I believe in preventative measures to be sure that the bulging disc does not come back, I got into a pretty could ritual of doing my 20-minute menu every morning. About 8 weeks ago, I was able to go in for some pictures and my alignment was drastically improved!

{DISCLAIMER: Please consult your doctor before attempting any of the treatments for your pain or injuries. I am not a doctor and am not qualified to give medial or procedural advice. This was simply my body’s experience.}

I think that news got me a little cocky however, because then as we were traveling a lot I fell out of my morning routine and sure enough, when I went back and got pictures done last week, I was misaligned again! My body could FEEL it too.

Isn’t that the truth that just when we think we have everything aligned and are pain free, we cease doing the daily rituals that help us stay that way and sure enough, pain comes back up to bite us again.

This alignment issue is true for ALL areas of our True Health. Anytime your health is out of alignment with your True Self (a.k.a Kingdom Version), the person God designed you to be, you will experience pain.

Think about it….

MINDSET HEALTH: whenever we get our thoughts out of alignment with the Truth of God, we experience emotional pain and anguish. If our thoughts prey to the devil’s work, we start to believe the lies he tries to tell us like we are not “worthy enough” for God, that God doesn’t care for us, or that we have to do everything on our “own.” It’s painful.

SPIRITUAL HEALTH: Along the same vein, once our thoughts misalign with the Truth of God’s love for us, our Spiritual life suffers and we pull back from God or do what I call the “run and numb” method of numbing our feelings with a whole host of “busy” tactics and addictive habits. As we do this, we start to embody the “worldly” values and characteristics as a non-believer. We lose hope and Faith.

POWER OF ALIGNMENT 2

The SOLUTION!

Just as it was with my body’s alignment, the solution is to do a little bit of work every day to get your mindset and spiritual life back in alignment of which you were designed and called to be.

This is why my #1 LOVE these days is the power of HABITS and RITUALS! “You are what you repeatedly do,” so if you want to get out of the pain you are in, you have to simply set up small habits and rituals for all the areas of your health that you commit to.

Just a reminder for anyone new and not privy to my #RITUALS obsession quite yet, but the difference between habits and rituals are as follows:

–>Habit: A habit is a new repeated behavior pattern that you insert into your life in exchange for a “bad” habit you want to replace. I believe in having purposeful body habits, mindset habits and spiritual habits for a balance of True Health!

–>Ritual: A RITUAL is the little part of *you* that makes that habit more personally rewarding and fun for you to do. Taking the time to set up your new habits in a fun and unique way for you makes you more inclined to truly implement that new habit into your life. Example) Finding that special chair that you sit in, with a fuzzy blanket and favorite mug of coffee to get you to read your Bible every morning is a very useful ritual I enjoy.

So, if you want to get your body, mind and spirit back in alignment with the amazing woman/man that God created you to be here’s some ideas for your game plan!

  1. List 1-2 new habits for your Body, Mind and Spirit you want to replace some old habits with.
  2. Think about how you can #RITUALIZE the above habits in your own unique way.
  3. Write down your Specific Action Plan in how your are going to implement each new Alignment Ritual.

For example) I will do my 20-minute alignment exercise menu every morning while I am reading my morning devotional book. I will reward myself with a cup of coffee right after and I will commit to doing this 4x/week.

Or) I will do buy a Bible Study book and make a goal to do it 3x/week instead of watching the news in the morning. I will sit in the chair facing the window and get a notebook and pen I like while I enjoy my favorite tea.

SOME IDEAS TO GET YOU GOING!

  • BODY:
    Alignment Exercises, Stretching, Yoga, Meditation, Deep Breathing Exercises, Tai Chi, Functional Training
  • MIND:
    -Prayer Journal, Lesson Journal (writing the lessons you learn on a given day), Calls with Friends, Therapy/Counseling, Reading Self Help/Educational Books, listening to podcasts etc.
  • SOUL:
    -Daily quiet time with God, prayer, online sermons/podcasts, other Spiritual reading, Prayer Partner, Bible Study

Sitting at a desk for a long time, or being sedentary dulls your inspiration and own energy levels too. If you are feeling uninspired, you can inspire action, clarity of thought and your creative expression by doing a few movements, such as the Taoist twisting technique below, often used as a warm-up before t’ ai chi, chi kung, or other martial arts. Among many other healing benefits, it wakes up both body and brain.

Additionally, if you are looking for a way to help ease the symptoms you feel from muscle pains (or dolores musculares for our Spanish readers), knowing that there are topical treatments that help with inflammation could be beneficial and potentially something worth looking into.

Alternatively, nourish both your body and being with a few yoga asanas. Yoga is the ideal antidote to creative block, with the added benefit of banishing any resistance to the process on the yoga mat. It can be difficult to learn the contortion moves that you need to do yoga and can be very uncomfortable for any tight muscles. This is all apart of the learning process but you may be more comfortable learning with the true experts. I’m not saying to find the best yoga instructor course in india (though you’re bound to learn super quickly if you did and get quality instructing) but you could learn online such as Youtube. This is just one of the many ways of becoming realigned but is certainly one of the best!

As your True Health gets realigned, you will find that at the center of your balanced life is this state of contentment and true POWER. This is your God Space, where you operate as the person you were designed to be. This is a fleeting moment, but the daily practices will help ensure we seek this alignment more and more!

Categories
Fitness & Training Uncategorized

How I #Ritualize My Workouts (Currently)

Monday on the blog as the inaugural #STRONGherAUGUST series I went over the #1 way I get into my health rhythm and flowwwwwww…..

RITUALS!

FLOW water2

Today, I want to share exactly how I am currently #Ritualizing my WORKOUTS!

As much as I love the burn from lifting and the endorphin high I feel after I get in a good session, I don’t often “feel” like getting over to the gym. But by #RitualizingIt!, I add in little “me” components that make me feel better, look better, and therefore incentivize me to show up for ME.

Here are my current TOP 5 WORKOUT #RITUALS:

1. Look Good, Train Hard:

Serena

I kinda stole this from my girl Serena Williams motto, but honestly, I train MUCH HARDER when I put on clothes that make me feel hotter than my normal disheveled look (which I may or may not be currently representing while writing, glad there are no cameras right now!), which is why I recommend you to definitely look into buying some good quality gym clothes, similar to the ones available from companies like Anax Fitness! So yes, I’m the girl that puts on some tinted moisturizer, mascara, lip gloss or WHATEVER makes me feel better when I walk past the mirror at the gym.

I know it doesn’t matter to God or to anyone else what I LOOK LIKE on the outside, I do this because it matters to me what I FEEL like. I am a person that unapologetically feels better when I put in more effort. That’s just me.

I mean it seems to work for Serena right? She always looks great when she takes to the court, and she looks even better when she has reigned triumphant. What are the chances? I would love to have the chance to play a bit of tennis, but I wouldn’t even know where to start. I’ve heard one of my friends say that I should probably try and find my NTRP level to help me determine where I rank and then go from there. It’s not a bad idea, but I’m not sure if it is something that I want to look into just yet. I think I’m more interested in what I look like when exercising.

This also means that I do care about my workout clothes too! I love a cute hat which I will wear with some hoop earrings (don’t judge), a breathable but slimming workout top and any pair of pants that makes my booty look dyn-o-mite!

Yeah, when I first put on Lululemon pants and look at my arse in the mirror, I was like……

Make It Rain Emoji
Here’s All My Money Lulu!!

This ritual works! The second I have a new top or accessory, I’m that that GYM!

2. I Started A Training Notebook:

I’m organized in certain areas of my life more than others, but I wouldn’t say I’m exactly “Type A.” I’m a solid “Type B” which I don’t think is a thing, but I just made it one.

One area I have upped my “Type-B”ness is in this kinda “old school” idea of starting a workout journal,. I started only recently to write down and recording how much I’m doing, burning, and lifting for my workouts and it has been making a HUGE difference in my motivation and progression!

Also, I find that the act of writing down my workouts IN ADVANCE helps to make sure I push myself hard and record how well I did.

Then, the next time I do that same lift, like Back Squats for example, I know exactly where I need to start from and make more concerted efforts to increase my weight, reps or intensity.

This is the policy that I actually love to see for my Health Coaching clients for their personalized workouts I give them each week. It helps to be held accountable for the training and to really see the marked improvements!

#Ritualize it even more by making it some cute notebook the represents you!

Training Notebook

3. I Ritualize My Warm-Up:

To make sure I do it, I came up with a routine that kinda gets me going, warms up my joints, and ensures I remain as injury free as possible these days. I prescribe the same warm-up to all of my health coaching clients too.

WARM UP RITUAL:

In includes:
5 Mins Foam Rolling (legs, glutes, lats)
Dynamic Stretching (moving through Yoga Sun Salutations etc.)
Diaphragmatic Breathing (deep breaths in, slowwwww exhale as if breathing through small straw).

I also have been STARTING my workouts these days with some HIIT Sprints for 10 mins. I used to do them as a “finisher” of my workout, but more often than not I would cut out on them early if I was short on time. I read on one of my favorite writers and mentors, JillFit.com that if you start your workout with your HIIT sprints, it helps to slim down legs for those of us that carry our weight mainly in our legs. The jury is still out on whether this strategy WORKS or not for me (these things take time and consistency), but overall I like doing the sprints early to just get them done.

Pre-Lift HIIT:
To do these, I use my Heart Rate monitor on my Fitbit Charge 2. Its the best I’ve found, plus it looks amazing with my replacement pink band from Mobile Mob. I will run at an exerted speed until my heart rate reaches 85% of my max HR or higher (the orange zone), then walk slowly until my heart rate gets back down to 60% of my max HR (the blue zone). I repeat this effort for as many rounds as I can fit into to 10 mins. Done!

IMG_0936
An example of an effective HIIT workout! You want your HR to get high and recover too to get the most fat burning, metabolic pushing heart rates possible!

While I don’t think its “good” for our bodies to do the same workouts too many times in a row, to #Ritualize some parts makes it a “no brainer” to just get it done!

4. My Mind:Body 1,2 PUNCH:

While I love a great play list to get me into a workout zone, lately I have been really into using the time to soak up some KNOWLEDGE. I will listen to a Podcast or book on tape via the Audible app a good 90% of my workouts these days!


With a full-time business start up, I feel like there is always more I want to be learning right now. I call myself very “spongy” for the amount of knowledge I’m trying to soak out of every minute of every day. But I find it really helpful in processing the information through movement and offers a very nice, NEW distraction away from the workout. Having a new business is difficult. Things move very slowly at the start, meaning that it can be worrying for business owners to know when their company is going to start making money. It’s also difficult for small businesses to grow internationally without a merchant account provider, however, some of them class smaller businesses as high-risk if they’re not making enough money. Additionally, high risk merchant accounts may have more chargebacks than other businesses, meaning that merchant account providers are more likely to go for the safer option. That’s always in the back of my mind. If we don’t make enough money with the business, we might never be able to grow it internationally. Workouts often take my mind off this.

My current favorite Podcasts are:
The Fitcast with Kevin Lararabee
Amy Porterfiled (online business guru)
The Nutrition Diva with Monica Reinagel

Spiritual Podcasts I love (all have a very different “style”):
The Rock Church (San Diego based Christian Church)
Daily Hope with Rick Warren (Orange Country, CA)
Christ Community Church (Greeley, CO where I’m from)
T.D. Jakes The Potters Touch (Dallas, TX Southern Church!)

Audible Recent Favorite Audiobooks:
Outliers by Malcolm Gladwell
Daring Greatly by Brene Brown
The Power of Full Engagement by Jim or and Tony Schwartz
Made to Crave by Lysa TerKeurst

5. My Post Workout “Health” Treat:

So “treat” is kinda a lame term for my psyche and I DON’T want to indicate that I actually think some foods are “treats” in the way that makes them “bad” in the way that makes them “guilty pleasures.” Overall, I’m talking about carbohydrates which I associate as my “treat” foods because I don’t necessarily eat starchy carbs at every meal. For my body type, lower starchy carbohydrates work best for me and I will try to eat them mainly around my most active times of day.

Right after my workout is the BEST time to eat starchy carbs so I will use this incentive ritual to treat myself to something that I otherwise don’t eat on my rest days due to my lower activity. (The more active I am, the more carbohydrates I eat to help sustain high energy and a high functioning metabolism.)

The perfect example is a Protein Bar…a.k.a glorified candy bar. I have been loving the Nugo STRONGER Bars in the low sugar flavors (I have bought from Whole Foods, Sprouts Market and on Amazon). I also love the RxBar brand (sold online) because these are made of only “whole food” sources like egg whites, almonds, dates etc.

(I get no endorsements or free products from either company, just wanted to pass along my current favorites!)

Another great post workout treat I love is a PROTEIN PANCAKE. I’ll make them “whole food” based as follows:

1/3 Cup Pure Pumpkin
1/4 cup Gluten Free Oats or Qia Seed
3-4 egg whites
2 Tbs Coconut Flour
1 Tbs Arrowroot Starch
Vanilla, Salt, Stevia (if desired)

Cook stove top approx 2-3 mins each side on medium heat.
Top with fresh berries or banana, coconut butter or almond butter.

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Having a solid 5 rituals to help me get to the gym, enjoy it as much as I can that day, and get it DONE are really all I need.

I’m curious, do you have some gym or workout rituals that make things more enjoyable for you? Please leave a comment below on what rituals you have been into lately and why you think they are working to motivate you! Help others learn new tricks!

Categories
Fitness & Training Food & Nutrition Uncategorized

Find Your Health Rhythm and Flow With THIS….

What is the #1 thing that determines whether you have a “Healthy Day” or not?!

I have found my *THING* and once I tell you I bet you will totally agree with me…..AND will probably love that I am offering you a FREE checklist of said *THING* so you can get in on the practice as well!! Be sure you look for it at the end!

So here’s the thing—-it appears the entire month of July seems to have passed within a blink of an eye! WHERE DID IT GO?!

My husband and I were down in San Diego for the month while my 3-year old stepdaughter, Eden, was staying with us and (as is often is the case for me in July) my normal health practices kinda fell by the wayside. I noticed my physical health somewhat declining and I decided it was time to learn more about my body heath and go for a checkup at my local clinic. I couldn’t keep letting myself slip like I was.

Jumping into the moving vortex that is parenting a boisterous and hilarious “threenager” will certainly do that to ya, but also, July is just one of those months where, year-after-year, I kinda just relax a little bit more. It starts with the 4th holiday and then I usually have a vacation in there or two, certainly a few more BBQs, a family reunion and before you know it, my normal exercise practices have taken a month-long hiatus.

Real July Gym

 

I happen to think this break is an EXCELLENT idea for everyone and I do it intentionally. I know from years of experience, that you CANNOT go 12-months of non-stop “fat loss” efforts. It doesn’t work for our bodies, our minds OR our souls.

So when the Ecclesiastes 3:1 says, “There is a time for everything, and a season for every activity under the heavens.”

For your TRUE HEALTH, this means you need to take SEASONS where you just REST and you just take a chill pill on the whole “count every macro that goes into my mouth” or the “count every rep and every calorie I burn” type of attention to detail (if you’re into that sort of thing….).

This is not to say that I didn’t CARE about my health for an entire month! Actually, quite the opposite! For me, this just means that I take a season off of my BODY health practices and usually make greater efforts for my MINDSET and my SPIRITUAL health.

Actually, my real test for my “Healthy Mindset” is IF I can take a hiatus from the gym a bit more, eat a few more pieces of chocolate and cups of frozen yogurt and…..wait for it…..

NOT BEAT MYSELF UP FOR IT!

I monitor my “Self-Talk” and what I’m saying to myself when I look in the mirror, when I’m experiencing the stomach aches that inevitably come too (darnit dairy!), and just breath into the space of imperfection. It is a daily mental battle. I won’t lie to you and tell you I was really strong mentally every day of the month, but I can tell you, my WISE’her practices have paid off! I certainly am stronger mentally in my health that I was just a few months ago! #ProgressNotPerfection!

As far as my Body’s Health went during this season of “chill more” and “worry less” I still focused definitely on movement with lots of park time and certainly lifting up that 46-lb ball of sugar that is my step-daughter(!) and even stuck to my Nutrient-based eating that I always do (I just added more chocolate and sugar into the mix)! It was a really enjoyable break!

So whether July was that sort of month for you or not, I want to encourage you to TAKE A MONTH (or two!) where you do intentionally plan to REST your body for a season. But then…..get back to WORK.

SO WHAT NOW?

After you take a season OFF of your normal exercise and/or heightened nutrition focus, there is always this TOUGH PHASE of getting back into the rhythm of things!

But that’s really all you need to focus on….THE RHYTHM.

FLOW water2

THIS IS WHERE IT’S AT! This is the #1 thing that will determine whether I have a “Healthy Day” or not….

Finding My Health and Fitness Floowwwww!

I believe, to effectively put your health back into practice, you must find that rhythm and flow that comes into good, healthy practices.

The best way to find that RHYTHM is in my favorite step to SURREND’hered Health——–> RITUALIZE It!
In my 7-Steps to SURREND’her Goal Development, I highlight the two very important steps in the path to True Health.

  • Step #5: Habitualize It! –>this is creating new healthy habits to replace old unhealthy habits.

and my FAVORITE….

  • Step #6: Ritualize It! –> THIS is finding those personal preferences, tricks, and other appealing practices around the new healthy habits that will get you to DO THEM!

Ritualizing your Health becomes a rhythm and a flow when you plan for the rituals rather than plan for the “check list” of habits you need to do.

For example, I find the stupidest little details really enjoyable in my day!

  • From the coffee cup I use in the morning when I do my morning quiet time with God…..
  • To the little tiny dishes I use to fill with nuts and treats….
  • To THE song that I use as my anthem of the moment (i.e. gym, God-time, dance-time etc.)
  • To the pen and special notebook I use to write down my workouts.

Everything that I do well for my health, I do because I have RITUALIZED my practice of it and have thus found the RHYTHM and FLOW I need to have a fully successful day practicing better health practices.

For you I have 2 Special Treats:

  1. I have created an easy check list of the 7 SURREND’hered Rituals that I do every day for my True Health practices! You can get a copy of this Ritual Checklist when you subscribe to the #STRONGherAUGUST month long series of more blogs and articles on all things related to become STRONG’her in my Body’s Health. All month I’m going to focus on more workouts to try, more metabolism tips, more nutrition education, and more recipes for success! Click HERE to subscribe and you’ll also be the first to see the next great things I’m doing on A. Wright Fit come this FALL!
    RITUALS

  2. For your viewing pleasure, I have the video that I created for the 7-Steps of SURREND’hered Goal Development series on how to effectively RITUALIZE It! I’m a HUGE dork so it’s a good one! 😉 

    https://vimeo.com/125247677