Trivia Tuesday – Depression


Did you know: Depression can be caused by a deficiency of Omega 3. And I don’t mean you need to add one pill of Omega 3 into your life…this is a SEVERE deficiency. So if you’re feeling a little sad…step away from the prescription bottle and pick up some fish and a handful of Omega 3 supplements. 🙂  And that’s what I learned in my Anatomy & Physiology class last night! Learning is fun!! 🙂

You can consult your personal nutrition guru for sources of Omega 3 or follow this link from U.S. News Health


Live Well,



5am Workout? No Way!!

If you know my personally, you may know that I’m not a morning person. I’m a up-all-night, sleep-all-day kind of girl. At least, I was. For those of you that don’t know me, I’m sure you know someone just like me or maybe this describes you. Here’s what went through my head in the evenings:

“It’s 10:00pm and my favorite show just started on TV. Well, it’s not my favorite but I do love it. Ok, I don’t love it but I do enjoy it. Alright, what else is on. Oh crap! It’s 11:00pm ‘all of the sudden.’ (we all know that was NOT ‘all of the sudden’, what did you think would happen after watching an hour long show??) Alright, if I go to bed right now and wake up at 7am…1, 2, 3, 4, 5..I’ll get 8 hours of sleep! Oh that’s pretty good, one more show. The next morning roles around…7am alarm clock. The “I want to die” feeling flows through my soul. And I would say to myself, dangit…I did it again, I really need to go to bed earlier.”

This was my routine every. single. night. until about 1 year ago. At that time, I decided that it would be a good idea to act like an adult and wake up at a decent time. When I decided that I would like to be an adult and rise at a normal time..I had to make small changes. It would have been unreasonable to immediately start waking up at 5am everyday and work out before work.

My first goal was 7:45am. Just wake up at 7:45am. Once I accomplished that for 2+ weeks, my goal was 7:30am…just wake up and get out of bed at 7:30am. I wasn’t completely alone on this journey either. About half-way through, I found a running partner who wanted to do 6:00am runs. I was used to waking up at 7am by then, so I figured that 6am wouldn’t be too far off. Plus, I had someone depending on me to show-up (this made a HUGE difference for me). My latest venture (teaching a 5am group fitness class) really forces me to wake up and be alert and energetic in the wee hours of the morning. Not only are people counting on me to show-up and lead them in a work-out, but my job depends on it. Talk about motivation! Nowadays, if I’m teaching I wake up at 3:30am and if just working out I push it back to 4/4:15am. If you really want something, you can most certainly do it. Find your own motivations and encouragements to make it happen!

It has taken about a year, but if I had given up a year ago or tried to do too much at once I’d still be where I started a year ago, waking up at 8am and late for work every day. Even though it took a long time (in my eyes), I’ve reached my goal!

What goal do you have that seems overwhelming or impossible? Can it be broken down into small steps that are accomplished over time? Remember, life isn’t about getting it perfect and a weight-loss, budget plan, or self-improvement journey is just that – a journey. If you reach the end goal as soon as you start, what was the point of taking the ride? Have patience with yourself and every month, every week, and every day strive for improvement. Be better than you were yesterday. Not perfect, but better.

Live well,

Healthy Attitude

“The longer I live, the more I realize the impact of attitude on life.

Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness, or skill. It will make or break a company…a church…a home.

The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past…we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude…I am convinced that life is 10% what happens to me and 90% how I react to it.

And so it is with you…we are in charge of our attitudes.” – Charles Swindoll

ATTITUDE is such a vital piece to a healthy mind. Whether it is a good attitude or a bad atttiude, it has the power to change your whole perspective and outlook on life. A bad attitude can make things seem so much worse than they really are and can ruin a day that could otherwise have been a progress day.

Here’s a test: For one whole day – commit to having a positive attitude and putting a positive spin on EVERYTHING. Be ridiculously positive. And then see if at the end of day, what kind of mood embraces you at the end of the day.

In order to have a healthy mind and thus a healthy life, it is important to have a healthy attitude. This doesn’t mean you have to be dillusional and oblivious to the cruelities of the world. However, making an effort to see the positive in life, in ourselves, and in others has a healing effect on our minds and souls. For example, I teach children’s gymnastics. When I first started, I would have kids run about aimlessly, make noise, and be all sorts of out-of-control. I got angry and didn’t understand why they wouldn’t just listen! I yelled and banged my hands together, put them in time out, etc. Nothing worked. I didn’t know what to do. I wanted to keep teaching, but I couldn’t deal with these darn kids!

I took a step back and realized that maybe it wasn’t the kids…maybe I just had a negative outlook and it was effecting my reaction. I reflected back to when I was their age and my most principle mission at that time. It was to have fun, laugh, play, be goofy. These kids were not acting out on purpose, they were executing their mission. As their teacher, I saw it as my responsibility to help them achieve that mission and if at the end of it they could do a cartwheel..then super. If not, at least they had fun!

Once I changed my attitude and perspective to teaching gymnastics and incorporated it in my classes, everything changed. The kids listened because they wanted to know what fun activity was next. Their teacher (me) was the goofiest person ever and they loved they wanted to follow the teacher around (fixing my runaway issue). It was fabulous. I changed my attitude and started listening to the children as well instead of demanding a one-way audience. Sometimes they acted out because they were scared of a skill but too embarrassed to admit it, sometimes they were bored, didn’t hear me or understand what I wanted and didn’t know how to ask for more direction. All of these insights have made me such a better gymnastics teacher and would have never developed if I had kept my bad attitude and refused to change.

Attitude is everything. It can lift you up or bring you down. I believe it is the number one key to have a healthy mind and thus a healthy life.

Live Well.


I Like to Move it, Move it!

Motivation. Some people say it’s location, location, location…but I say it’s motivation, motivation, motivation! I believe that is one of the biggest keys to success whether it be success in health, fitness, finance, business, personal, etc. It all boils down to your motivation. If you have ill-intended motivation…you will usually get bit in the ass. If you have positive and uplifting motivation, it may take awhile…but you’re likely to success…eventually. =)

It’s not always the type of motivation that you have…but it’s also a matter of having motivation at all!! Many times for fitness and health gaining and keeping positive motivation is one of the biggest areas most are lacking. Every year, here’s the story: Oh it’s a new year! I’m setting a resolution to lose weight. Hello gym membership! Even though I haven’t worked out more than lifting the TV remote…I think I’ll work out every day for like 2 hours, this is going to be GREAT! Two weeks later…I’m tired and I just realized (even though the cycle repeats every year) that I hate working out. And cue the gym membership payments but no actual visit to said gym.

It’s hard to be motivated and stay motivated for the long-term. Even the top athletes representing the great U.S. of A. have had their moments of weakness when motivation was lacking. And do you think they threw in the towel and said, ah heck with it! This is too hard. Besides, I’ll never be an Olypimian! I think not!! However, I bet those that did throw in the towel are sitting on their couch at home kicking themselves saying, I was so close…if I just would have given it one more shot that could be me. Of course, I don’t expect any olypimians current, past, or future to be asking my advice or reading my blog…but that doesn’t mean whatever YOU are working towards isn’t a goal worth working your ass off to acheive – literally and figuratively.

Here’s a few tips to keep your motivation level up!

Motivation Tip #1: Modify your Surroundings

When you have a goal, it is smart to be constantly reminded of that goal. I recommend surrounding yourself with constant motivations revolving around the goal. For example, if you have a fitness goal – add FB pages, groups, and friends who are fitness oriented and minded, share in their stories, and interact with their social media. The same goes for finances, spirituality, career, etc. The things you surround yourself with are the things you become. Being surrounded by even the constant discussion of a topic will cause you to be continuously or at the least more often thinking about that topic. If you are thinking more about a topic you will start to see more opportunities to grow and improve in that area that you would not have seen before. Another way to surround yourself is through visual images. I like to change my computer desktop to different inspirational or motivational posters/sayings so that everytime I close a window (internet), I’m encouraged to keep walking through another door until I reach my goal. As one saying gets old and the motivation wears off I hit-up pinterest in search of a new poster to refresh and renew my motivation and energy level for that goal. Just like you surround yourself with the people you love and family photos – start to surround yourself with the activities you love and want to improve in. Keep shoving it down your own throat just like you shove vegetables down your kids’ throats!

Motivation Tip #2: Motivation Nation

Just like I recommended in the post about budgeting, it is just as important to have a motivational buddy or resource you can turn to. Typically people are more successful in groups. As the saying goes, it takes a village to raise a child. So what’s the harm in asking that village to help achieve your weightloss and life goals? Seek out friends and family who are in the fitness zone already and ask their advice, encouragement, and support. You don’t have to be on the same level physically as someone in order for him/her to help you reach your goals. In the past, I’ve responded to more fit friends this way- well you’re a lot more fit than I am…so I don’t want to work out with you. And guess where it got me? On the couch feeling sorry for myself and not working out at all. Well GET OVER IT! You know what happened when I got over myself, sucked up my pride, tucked my tail between my legs and asked for help to those same friends? I MADE PROGRESS! HOLY COW!! What a concept. If you are lucky enough to have friends or family in your life holding out a helping hand…grab on to that sucker for dear life! A support system is invaluable to your success, no matter the area of life in which you wish to achieve it.

Motivation Tip #3: It’s only a dream until you WRITE IT DOWN! Only then does it become a GOAL!

It is so important to have goals. If you don’t know where you are or where you are going…how will you know if you ever get there??? But remember, a goal is not just something you dream up one night while watching the Olympics on TV. “Yes – I think I go to the Olympics one day”. Ok…great for you. How? How will you get there? It’s not just about having an end goal in mind…it’s also about the journey to the goal. Write down these steps. Step 1 – Pick a sport. Step 2 – Try sport. Step 3 – Find a coach. Etc, etc, etc. Next – put dates by each step. Step 1 – Pick a sport by October 1, 2012. Step 2 – Try sport by November 1, 2012. Step 3 – Find a coach by January 1, 2013. Etc. And there you have it..a goal sheet. That wasn’t so hard now was it?!! As you progress along your journey, it is wise to keep track of how you have done along the way. For example: Step 1 – Pick a sport by 10-1-2012; Chose volleyball. Turns out, I suck at volleyball trying new sport tomorrow. Let’s give cycling a try. Going through this exercise will really help you realize how far you have come and how much more your body was able to achieve that you may have originally thought. It will also help you shape goals for the future by understanding your body more thoroughly.

Motivation Tip #4: Turns Excuses into Energy

I swear, individuals trying to lose weight or save money are the best at excuses! There is ALWAYS a reason why it won’t work! The most frequent excuse I hear is: well… I had a really busy day and I’m too tired to work out now or it’s too late or I still have laundry to do or blah blah blah. I stopped listening at ‘well’. Instead, use all those excuses and turn them into energy for the good. If you know you always have a busy day and will most likely arrive home to late to work-out…do it in the morning before your day starts and go to bed right away when you get home. I mean, you did claim to be tired so why are you up watching TV?? If you know you can’t run a marathon than just start running. When I first started running people asked, why did you start doing running; what got you started? I always respond, “because I am a horrible runner.” Well, then why would I run if I KNOW I’m terrible at it? That’s exactly it! If you know you can’t speak Spanish but would like to…shouldn’t you start studying and practicing Spanish? So, I started studying and practicing running. Now, I’m an ‘OK’ runner. Wahoo! Progress! That’s better than horrible. hah. Here’s another excuse: “I don’t want people to watch me.” Oh bologne. Everyone wants attention, just not everyone is able to admit it. Work-out so that YOU ARE NOT ASHAMED when people look at you. Work-out so you are PROUD of your body and not afraid of it. Take PRIDE in the fact that you are CHANGING YOUR LIFE…no matter where you start. Oh I love this excuse: “It hurts.” My response?? GOOD! That means it’s working, keep going!!! “’s too hard.” Good thing we get to practice it and you get to keep trying!!! I tell that one to my gymnastics students all the time. And 99% of the time they acheieve the new skill once they realize I won’t let them quit because of a false excuse. Feel free blog readers of the world – throw your BEST excuses at me and I’ll turn them into positive reasons to keep working!

Turn all of those negatives thoughts into the reasons why you should keeping moving forward!

Live a Healthy Life,