1. To thy own self be true! Get real with yourself. Even the parts you’re embarrassed about or ashamed of presently.
How? Sit with yourself with no distractions whether in meditation/ contemplation/ reflection. Create space where you can examine yourself with love. (Space)
2. Figure out your why? And why’s Can have levels.
Understand the stories and narratives that you have subscribed to and why? There are no wrong answers but you have to know the answers if you would like to change them (Grace)
Give yourself space, grace, and love 💕
3. Decide what you want out if this life and what you don’t want. Maybe you have accepted a narrative that no longer suits your highest good what would it look like to develop a narrative that you love? (Love)
More tips and tools in my book. Got Harmony?: Quick Guide to Living Your Best Life!
I woke up this morning to a love letter of sorts. One of my clients posted about her experience with me as a personal trainer, then a life coach. I didn’t expect it. I never really do. Every time one of my clients randomly reaches out to thank me for how I helped them in life, I am honored, humbled, and inspired. I see the changes in people long before they are aware of them, but acknowledging and taking the time to thank me means so much. Helping people lose weight, gain muscle, and perform better are some of the byproducts of training. Watching people change their habits, develop better relationships, find the career they dreamed of, and make their inner life a priority are some of the many byproducts of being a Coach. This love letter makes my heart smile and inspires me to continue to do the work. Coach, Train, Heal, and Write! My hope is that I continue to create Manifestation Masters who work to create lives that are happy, healthy, and fulfilling! Now, because I am no longer with 24-Hour Fitness, I am able to offer Personal Training and Life Coaching together. It’s wild to think that this year I managed to write a book, too!
There is a pivotal point in each of our lives around the age of two or three when we start to ask the question, “Why?” I was about nine years old when my little brother Kris went through another why stage. It almost drove me to lose my mind. He had more questions than any of us had answers. Even today he still has more questions than I have answers for, but at least now Google exists. I can’t be too mad at my brother though. According to our father, I have been asking people why as long as he can remember. He said I made him understand that it was the most powerful word in the English language. I still drive my friends, family, and clients crazy with why questions; but they tolerate me because my why questions are effective.
As children we ask why as we try to understand the world around us. As we get older sometimes we forget to continue asking. This is where my why questions come in. I seek to dig down into the root of the Thoughts, Beliefs, and Decisions that my clients make. Conventionally speaking TBD means To Be Determined. Thoughts, Beliefs, and Decisions will determine how your life with progress. Thoughts become things has become a wide understood concept thanks to the many contributes and thought leaders who took part in Rhonda Byme’s book, “The Secret” from a mental-spiritual perspective. And has been confirmed by doctors like Dr. Bruce Lipton from a biological perspective in, “The Biology of Belief.” I believe that we know more now about how to create the life we want to live.
Knowing is not enough. It takes work. It takes self reflection and sometimes we need help navigating the parts of our personality that make us uncomfortable. Digging in on TBDs in very challenging and many will cut themselves short by saying I don’t know. But if we don’t know ourselves we limit ourselves and our potential.
As we dig into our Whys and TBDs we find that many of them were caught rather than taught. Here’s a helpful exercise. Look at your everyday life. We brush our teeth the way we do because our parents taught us as a kid. Our wake up routine is the same since high school or the military. We raise our children the way we were raised. We keep on keeping on the way we have because we feel like it’s worked this long but do we know the why behind it? While you are looking at your Whys and TBDs do so without judgment. No weighing in if it is good or bad, justified or unjustified. Rather, the best measurement is only if it still serves your greatest good.
As a full time entrepreneur one of my first investments was personal health insurance. There are a few ways you can go about doing this, I found a good broker who has been keeping me on temporary plans that are under $100 a month.
They only last about 3-6 months and once you get a temporary plan once with any particular company you have to move on to a new one. I have enjoyed looking at the different companies in efforts to find which works best for me.
In addition to having personal health insurance I found a few every day practices that have helped me to stay in the best health. Your health is not something to take lightly, especially when you are going to work more than you ever have before IN YOUR LIFE!!!
Today we are going to expand on two practices you can do to Rinse and Spit toxins right out of your body.
Practice One: Oil Pulling Therapy
According to Dr. Karach, Oil Pulling Therapy heals:
Stomach and Intestinal Diseases
Retards the growth of and heal malignant tumors
Cures chronic sleeplessness
Intensifies the body’s metabolism which can lead to weight loss and improved health
Can fasten (secure) loose teeth, heal bleeding gums, and whiten teeth
BE CAUTIONED: Oil pulling is a very simple process.
Preparation: Go to the health food store and buy sunflower seed oil. It was $3.99 at Trader Joes. I also use Coconut oil but it is a little more expensive.
Step One Insert Oil: At the start of your day before breakfast and on an empty stomach, take one tablespoon inside of your mouth. Donot to swallow.
Step Two Swish: Move oil slowly around inside of your mouth (rinsing or swishing and pull through the teeth). Do so for for fifteen to twenty minutes as recommended by Dr. Karach puts it. This process makes oil thoroughly mixed with saliva. Swishing activates the enzymes and the enzymes draw toxins out of the blood.
The oil must not be swallowed, for it has become toxic.
As the process continues, the oil gets thinner and white. If the oil is still yellow, it has not been pulled long enough.
Step Three Spit: Spit from the mouth and clean your mouth out really well. Some suggest using normal tap water and good old fingers to clean, I spit it in the toilet then brush my teeth. Then I wash my toothbrush off with boiling hot water. I drink a lot of teas, so, so, I just pour hot water from the tea pot over my toothbrush.
Step Four Clean the sink: You can use some antibacterial soap to clean the sink.
I personally use bleach and use Clorox wipes because the spit contains harmful bacteria and toxic bodily waste.
Practice Two: Gargling with peroxide
The FDA has approved 3% solutions of hydrogen peroxide for use as a mouthwash. Most sources said to use it only for a short time, however, such as part of a treatment of a mouth infection. Although. I had a personal friend who was a dental hygienist for 20 years. She brushed and gargled with it daily to avoid costly dental cleaning procedures.
Gargling with hydrogen peroxide will you kill bacteria in your mouth and help to whiten your teeth. But you have to be careful. Hydrogen peroxide is an acid, and it can damage the tissues in your mouth if you are not careful.
Here is a suggested process to gargle hydrogen peroxide safely
1 . Put one cap-full of hydrogen peroxide into a cup.
2. Dilute the hydrogen peroxide with 1.5 oz. warm water (shot glass).
3. Pour the mixture into your mouth, but do not swallow.
4 . Swish the liquid around so that it is moved between your teeth to kill bacteria on the gums.
5 . Gargle the liquid by tilting your head back, opening your mouth and exhaling out of your throat. This will help to kill the bacteria that cause sore throats.
6 . Prevent swallowing by closing your mouth and continuing to exhale out of your throat as you lower your head over a sink.
7 . Spit all of the hydrogen peroxide mixture into the sink.
I challenge you to try these two practices at least every other day for the whole month of February. It is the shortest month of the year. Test drive these healthy habits.
Three years ago I came down with a nasty flu. Many of you and your family are dealing with it right now. I didn’t take care of it right and ended up with pneumonia. After fighting off pneumonia with all antibiotics, steroids, and breathing treatments, I was healed. Two weeks later, I caught the flu again. I tried everything over the counter and nothing worked. I prayed hard and decided to take it old school. One of the older ladies in my aqua aerobics class told me about the home remedy below. It may sound nasty but it works every time.
I boiled half an onion and removed the onion. Next, mix into the liquid one tablespoon of cinnamon, the juice of 2 lemons, 2 tablespoons of honey, and one teaspoon of cayenne pepper. Surprisingly enough it tastes really good!
The next day I was feeling much better!
If you’re anything like me, you’re thinking, “Yuck onion tea!”
Let’s examine these ingredients one by one.
Onions contain chemical compounds with potential anti-inflammatory, anti-cholesterol, anti-cancer, and antioxidant properties, such as quercetin.
The World Health Organization recognizes the onion’s ability to help relieve symptoms of the flu such as coughing, congestion, respiratory infections, and bronchitis. Some folks recommend placing sliced onions beside the bed at night, or even just around the house, to help prevent yourself from getting the flu. I am not so sure about that! But after boiling the onion to make a tea I can confirm it works!
Most of us have always been told to drink tea or a hot toddy with lemon and honey when we are not feeling well. Have you ever wandered why? Lemons are not only tasty but they help boost your immune system which helps to fight off a cold or the flu.
Lemons are high in Vitamin C, a natural antioxidant that enhances the immune system. They have antiviral and antibacterial properties. Lemons are also high in potassium which an important mineral that helps the kidneys function to their fullest potential. Proper kidney function also regulates of blood pressure. Kidneys are essential in helping to flush waste from the bloodstream. Lemons also help alkalize the blood and urine by creating an alkaline-forming environment in the body.
“Lemon helps cut mucous,” states the Mayo Clinic, which describes drinking hot water with lemon and honey as a “time-tested recipe.”
Honey is known to bolster the immune system. A daily dose of honey can help you to feel energetic and stay healthy. It also has antibacterial and antimicrobial properties that help fight infections from viruses, bacteria, and fungi. Warning: Don’t give honey to children under 1 years old. Their immune systems aren’t developed enough to ward off infantile botulism, carried in honey spores.
I know you are thinking of sugar, spice, and everything nice but everything nice really means that cinnamon is a potent health hero. Cinnamon is an herb traditionally used by many ancient cultures. It is indicated for a variety of ailments including gastrointestinal problems, urinary tract infections, relieving symptoms of colds, and flu. It has remarkable anti-fungal and anti-bacterial properties. Some studies have shown that Cinnamon helps people with diabetes metabolize sugar better.
Cayenne stimulates digestion and muscle movement within the intestines which helps restore deficient digestive secretions and aids absorption of food nutrients. Cayenne also stimulates circulation and blood flow to the peripheral areas of the body. Any of you who love spicy food know this will warm your tummy and clear your sinuses make you sweat. Cayenne warms the body and stimulates the release of mucus from the respiratory passages. An herb such as cayenne or ginger that promotes sweating is considered to have a diaphoretic (sweat-inducing) action. This action can help reduce fevers and relieve such the congestion of colds and sinusitis.
Again, most of us have heard when our stomach hurts we should drink ginger ale. But the 99 cent store and other grocery markets sell the root. You can peel it, slice it, and boil it. Ginger has been in use since ancient times for its anti-inflammatory, carminative, anti-flatulent, and anti-microbial properties. The root helps improve the intestinal motility and has anti-inflammatory, pain killer, nerve soothing, anti-pyretic as well as anti-bacterial properties. Studies have shown that it may reduce nausea induced by motion sickness or pregnancy and may help relieve migraine headache.
This herb root only has 80 calories per 100 g and contains no cholesterol. Nonetheless, it composes many essential nutrients and vitamins such as pyridoxine (vitamin B-6), pantothenic acid (vitamin B-5) that are required for optimum health.
Furthermore, the herb also contains a good amount of minerals like potassium, manganese, copper, and magnesium. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
Psalms 30:2 Lord my God, I called to you for help,
and you healed me.
Psalm 103:3 The Lord who forgives all your sins
and heals all your diseases
1 Peter 2:24 “He himself bore our sins” in his body on the cross, so that we might die to sins and live for righteousness; “by his wounds you have been healed.”
3 John 1:2 Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well.
James 5:14-15 14 Is anyone among you sick? Let them call the elders of the church to pray over them and anoint them with oil in the name of the Lord. 15 And the prayer offered in faith will make the sick person well; the Lord will raise them up. If they have sinned, they will be forgiven.
1) Take care of yourself
2) Take care of your friends and family
3) Don’t buy into the hype-> Treat the problem not the symptoms. Most over the counter drugs help numb the pain but dont treat the problem. Ask yourself, how would you feel if you were one of the people that found out the hard way that the TheraFlu needed to be recalled?
In 2014 I read a lot about nutrition. I became acutely aware of the horrible relationship I had developed with food. If I’m honest, I did not understand a lot about food. Like many troubled relationships, I found that it all boiled down to a three key elements; understanding, communication, and expectation.
In order to understand the growth that took place, let me tell you how it started. I grew up in a healthy household where I enjoyed home-cooked meals that were well balanced with fruits and vegetables. My mother was a full-on veggie lover who loved to exercise and always told me she was a “fat kid”. I did not understand how that was possible when I was a pretty skinny kid/teenager. Like most young people I did not really like the wide variety of vegetables that she did so I stayed very close to broccoli, green beans and salads but I could eat a whole pepperoni pizza and never gained weight. My friends called me “Ribs” in junior high school because you could see my ribs when I wore a bathing suit.
A major shift happened while I was in high school; my mom fell ill, and our roles reversed. I became the bread winner, household shopper, and chef. I wasn’t old enough to understand the value of the substance and make up of our bodies. So, I made the unknowingly made the mistake of choosing quick and easy routes to meals and food. The majority of the time that meant frozen and microwaveable. A while later I started to notice that I was gaining weight and feeling sluggish. I decided I was eating too much so I started taking diet pills to suppress my appetite. Since I didn’t like coffee I would drink 2-3 energy drinks a day. My body was communicating that it needed fuel and expected nutrient rich food, but I did not understand. I was communicating that I wanted to look like the girls in the videos and magazines and and was still expecting to slim down.
As a requirement for college I took a health class and I learned great information on what I needed to have a healthy well balanced diet. It did help that I had at least started eating less food. I alternated between salads, frozen microwavable dishes, and over-cooked vegetables. I still took diet pills and drank energy drinks. I had developed a sugar addiction and was often stressed out. I was dealing with my mother’s multiple sclerosis, attending college, and working full-time and the weight just piled on. I visited my Uncle Dwayne before he was going into gastric bypass surgery and after not seeing me for ten years he had much wisdom to share on the unhealthy pathologies that our family shared with food. I spilled all the beans on what I was doing to myself. He made me promise to stop with the diet pills and energy drinks. He never made it out of that surgery so I could not go back on that promise. Our conversation also took the blinders off to the world of weight problems that I had only just begun to understand. Years of unhealthy eating and stress had helped me to get up to 230 lbs. At only 5 feet 4 inches tall, something had to change and it did!
Two of the best friends anyone could ever have taught me about food. This sounds funny and simple, but it was true. They helped me learn how to buy, cook, and eat healthy fresh and flavorful food. I learned optimal food combinations, portion control, and healthy sweet tooth alternatives. With the assistance of this wonderful support team, I started 2014 as a vegetarian who ate the rainbow of foods. I juiced fruits and vegetables as well as prepared my meals in advance to accommodate my busy schedule. I soon started feeling different, vibrant, healthy and alive. Mid-year I started eating fish and some small portions of meat, but I did not abuse my body the same way I previously had. I also kicked the habit of running to food when I felt stress. Moreover, through prayer, meditation and clear communication I have learned how to remove, avoid, and limit unhealthy stress. I have seen the needle on the scale go down which is nice but what is even more fulfilling is I know that I am well on my way to being healthier. I am being loving to my body, and it feels great!
The most important lessons I learned were very simple and could be applied to many different areas of life. The first and most valuable lesson I learned was: what you put in impacts what you get back. Like the adage “You are what you eat!” If you are loading yourself up with crap, you are going to feel like it. I started eating more foods that are grown on plants not manufactured in plants. The fresh fruits and vegetables that now occupy the majority of my dietary intake give me life, not a bunch of chemicals that I cannot pronounce and my body does not know how to break down.
The second most valuable lesson that I learned was support and accountability is key. I didn’t feel alone with friends to talk to when I was going to fall off the bandwagon. We started sharing holidays together when we thought we were not strong enough to resist the heavy food our families prepared. Last but certainly not least I learned that I had to keep my diet flavorful and exciting, which took preparation and time. I had to learn to try different things and step outside my comfort zone. Subsequently, I realized that it was a great thing to invest time and energy in preparing my food. I remember when I was always rushing to get some food so I can do this or that but this revelation hit me like a ton of bricks, “If you keep running on fumes you are going to run out of fuel!”
My hope for you in this next year is that this somehow encourages you invest in yourself from the inside out.
If you are looking for other ways to continue to revolutionize your diet or life in general take some time to check out our other blogs and/or contact us for your first coaching session. We dedicate every day of our lives to make a LifeonSprings Easy, Effective, Sustainable, and Enjoyable. Let’s thrive together in 2015!
I’ve learned it takes a certain strength to get up early in the morning for work or school. It’s take a different kind of strength to stay up late to get done what is due. And yet a different kind of strength when the baby is up at 3 am and you have to be up in two hours. While it takes a whole other kind of strength to put yourself before others.
It takes a different kind a strength to say no when I want to say yes. A different kind of strength to know I’m worth more, not less. Nothing less than the Queen he called me to be. And I still reign in His kingdom humbly while He’s teaching and guiding me.
Alone I may be but lonely I am not. I know He is there when the blue skies turn grey. When the sky is dark and the sun is tucked away. In the still of the night. Even when I’m weeping He is my joy in the dark times. Greater joy comes in the morning when the clouds roll away. I grow even stronger after the rain has passed away because my faith was watered and roots hold down my faith.
As I was walking along my path I realized that I started to get lonely. I looked around to see others on their path and thought maybe if I leave my path I won’t feel this emptiness. I crossed over to another path, there were many people on it so I started to mingle. All of them were carrying heavy luggage so I decided to help. I started carrying, one back then it got to heavy so I started to help another person with their bag. The second bag like the first started to get very heavy, so I handed it back to the person and helped a third with their bag. My arms grew weary and I was tired. I stopped by someone I recognized and started to help with their bag as well. Finally, I looked up and realized I was far from my path. I was tired, run down and worse for wear. Suddenly, I saw God walking down the side of this path. I asked God “Why is no one was asking You to carry their bag.” He replied, “They are not ready to let go of their baggage. When they tell me they want me to take it, I will. My yoke is easy is burden is light.” I asked God why this path was so full and mine so empty. He replied, “You wanted to do things my way. They chose the other path. When they are ready they can come to my path also.” I asked, “where are my bags, I remember I had so many.” He said “When you walk my path, I carry the load. As you give each issue to me, I perfect it and the bag turns into a light to your feet and a new enterance sign to My path for others to see. I asked God, “Is it too late for me to come back?” He said, “No but you have to give back everyone else’s bags. Tell them I love them, I am love. Tell them I am here, I know who they are. I created them for a life beyond their wildest dreams.”
Greatness in development-Every day taking strides toward GREATNESS.
Ingredient #1 Positive Energy through Music
I start out each morning with gospel music. No matter your denomination or belief, it is beneficial to begin your day with positivity radiating towards you. Anything to get you moving and will put a smile on your face. 😀
You should always stay mindful of what you feed into yourself mentally, physically, and spiritually. This includes; movies, music, the company you keep and the conversations you entertain. You are truly in control of your intake. Don’t get me wrong, I love all different kinds of music but there is a time and place for everything.
Ingredient #2 Get the positive intellect moving
I follow up with positive affirmations from various books and websites. In order to stay positive you have to continue to focus on positive things. There are all sorts of daily devotional and affirmation books out there. If you are not into books, check out “Positive Outlooks” on FaceBook, Notes from the Universe and the Secret. These messages will stay with you during the ups and downs of your day. If you find a really good one, write it down and stick it where you can see it; your desk, bathroom mirror, or even the sun visor in your car.
Ingredient #3 Sharing means caring!
Try to encourage positive conversations with friends, loved ones and co-workers so you can share this positive energy. We always hear how misery loves company. So why keep positivity to yourself?
Some people may mistake this excitement for life as being fake, naive or silly but if you truly believe that life is what you make it, why not focus on making the best out of it?
Warning: It is important that you know who you’re sharing your good fortune with. Only the those in your life who truly wish you well will share in your happiness. Others may try to bring you down with envy or jealousy or just flat out HATING. This is not a reflection on who you are but more a projection of their own greed, lack or confusion. Don’t worry about them. Hopefully they will learn to use your favor as motivation for their own greatness.
We are given things to use and people to love, not vice versa. So in this life you have an opportunity to use things to get ahead and spread love to people in the process. BUT this must start with you learning to love yourself FIRST. We all have flaws and shortcomings but that is what shows our strength and unique identity. If you have a vision for yourself FANTASTIC, just make sure you love who you are through the journey.
If you really want to get fancy you can add; exercise, meditation and a yummy cup of coffee
Step1- Start mapping a Positivity Plan
Step2-Share a positive conversation with someone today