Getting back into the groove of corporate america is doing a number on me! I'm struggling to stay balanced right now...being awake at 5:30 in the morning again is just different LOL Despite the change in my schedule I've managed to track my calories and work out everyday except for yesterday despite having a slight injury (nothing major, just a blister).
Having my time monopolized by the 9-5 thing really keeps things in respective for me. Love on papi, make $$, find ways to make $$ without the 9-5, health and fitness, family, friends, spirituality, fun and then let the chips fall where they may! The list isn't really in any particular order but daily I'm doing something tied to each one of those areas. Planning and preparation is KEY but of course this is easier said than done. Daily I must find the balance between pushing myself and being patient with myself-The Middle Way.
In the past I made my job my priority and if I couldn't perfect my exercise routine I just quit, flat out. If I couldn't be perfect I didn't want to do it. This time around I'm completely convinced I am fully-equipped, ready and able to manage my career, love life, health and finances with excellence (not perfection) without letting anyone one thing spiral out of control. I'm ready!
Thursday, January 20, 2011
Tuesday, January 18, 2011
I Miss You Guys!
With the snow storm last week and starting my new job this week life has been...BUSY. I have all sorts of things I want to talk about so I plan to post this evening.
Hope life has been grand!
Ciao
Hope life has been grand!
Ciao
Saturday, January 15, 2011
The Minimalist Braid-N-Curl
If you haven't noticed already I am completely hair obsessed :) On any given day I'm researching hair stuff, playing in my hair or giving hair advice. Lately I've been on this minimalist kick and pushing myself to achieve an awesome style with only 1 product all on a budget. I am a reformed product junkie so this is a feat for me! LOL I can be very heavy handed with product and in the past loved layering products but ended up with crunchy, dry, dull hair :P Well, I was able to get exactly what I wanted this time but with 2 products-Organic Coconut Oil and Suave Naturals Tropical Coconut. Coconut oil acted as both a moisturizer and sealant. My favorite cheapie condish, Suave Tropical Coconut was the styling product and the silk amino acids in it make my hair feel like silk. Prior to this set I deep conditioned with "Diez en Uno" on freshly washed hair for 4 hours with 1 hour using heat.
I applied a quarter amount of Suave to each section that was first dampened. I braided my hair halfway and smoothed the remaining hair over a gray perm rod after sealing the ends with coconut oil. In the end I had 12 braids.
I removed the perm rods and unraveled the braids all with coconut oil on my hands to prevent frizz. There is still some frizz in the back because it was not completely dry (big NO-NO) and the hair in the back is naturally more frizzy anyway-just a part of being natural.
So far I love the final product. I'm a fan of full, voluminous hair anyway so this style just fits me. I'll update this post if I find my hair drys out or loses its definition quickly. My hope is to still have defined, soft hair even after working out and sleeping on it, by Wednesday.
Next up is this style with 1 product. I'm thinking coconut oil?? Any suggestions...leave me a comment.
I applied a quarter amount of Suave to each section that was first dampened. I braided my hair halfway and smoothed the remaining hair over a gray perm rod after sealing the ends with coconut oil. In the end I had 12 braids.
I removed the perm rods and unraveled the braids all with coconut oil on my hands to prevent frizz. There is still some frizz in the back because it was not completely dry (big NO-NO) and the hair in the back is naturally more frizzy anyway-just a part of being natural.
So far I love the final product. I'm a fan of full, voluminous hair anyway so this style just fits me. I'll update this post if I find my hair drys out or loses its definition quickly. My hope is to still have defined, soft hair even after working out and sleeping on it, by Wednesday.
Next up is this style with 1 product. I'm thinking coconut oil?? Any suggestions...leave me a comment.
Thursday, January 13, 2011
The Importance of Sleep for Health
One of the most slept on gifts of this world is SLEEP. For my purposes, some good REM sleep is hands down the best thing I can do for my body. Without it everything else in my life lacks. I learned this the hard way when almost five years ago my life spiraled out of control after I had a major bout of insomnia. The insomnia quickly manifested into a weakened immune system, inability to manage the huge stress load I was under, a 25lb weight gain in 6 months and severe depression. The depression was so intense I eventually took time from work to seek treatment. After trying different medicines for close to a month I finally decided to take a holistic approach. Although I lacked the energy initially, I exercised, only drank water and changed to a raw vegan diet but most importantly I realized my sleep patterns returned to normal when I wasn't working crazy hours anymore. The diet and exercise helped but the significant changes in my mood happened once I SLEPT.
I can recall one morning in particular, waking up naturally to the rise of the sun and not an alarm clock. This morning I awoke to this lightness which reminded me of my old self. In that instance my mind was clear, I felt energetic, I smiled. To this day I NEVER play when it comes to my sleep. It is my body's time to heal, recuperate and rest. Below I've detailed how I keep my sleeping habits in check.
But first, the stages of sleep....
Stage 5-REM Sleep
Most dreaming occurs during the fifth stage of sleep, known as rapid eye movement (REM) sleep. REM sleep is characterized by eye movement, increased respiration rate, increased brain activity. REM sleep is also referred to as paradoxical sleep because while the brain and other body systems become more active muscles become more relaxed. Dreaming occurs due because of increased brain activity, but voluntary muscles become paralyzed.
Sleep does not progress through these stages in sequence, however. Sleep begins in stage 1 and progresses into stages 2, 3 and 4. After stage 4 sleep, stage 3 and then stage 2 sleep are repeated before entering REM sleep. Once REM sleep is over, the body usually returns to stage 2 sleep. Sleep cycles through these stages approximately 4 or 5 times throughout the night.
On average, we enter the REM stage approximately 90 minutes after falling asleep. The first cycle of REM sleep might last only a short amount of time, but each cycle becomes longer, so REM sleep can last up to an hour as sleep progresses.
*Source http://psychology.about.com/od/statesofconsciousness/a/SleepStages.htm
My Top 5 Sleepy Time MUST:
1.My bedroom is only used for sleeping and baby making (or practicing in my case LOL)
I have strict rules about what can and can't get into my bedroom. NO bills/paperwork, NO T.V., NO Computer, NO kiddie stuff and I'm sorry but NO family photos! Seriously, I treat and decorate my room like a sanctuary. When you walk into your room you are no longer daughter, Mom, accountant, president, soror or whatever title(s) you hold. This is your time to read your bible, meditate, stretch, read a calming book, pray, envision your dreams, study your vision board..whatever relaxes and edifys you.
2.Turn the heat down
Especially now in the winter it feels good to be nice and toasty under the covers but ultimately this can keep you from resting deeply. I try to keep my bedroom temperature between 65 and 70. It is a little chilly when I pull the covers back in the morning but I sleep so much better.
3.No excessive drinking, heavy meals or stimulants before bed
Basically don't go for a 3 mile run, eat dinner, drink soda or chug down a frozen margarita right before going to bed. Ok, the margarita part sounds fun but trust me your body will thank you for passing.
4.White noise
I absolutely LOVE using my fan for white noise. The fan is on year round and I have yet to catch a cold from having it on :) However,this is tricky only because you may not be able to fall asleep if you don't have the source of the white noise available (think vacation). As a solution I've found my phone (iPhone) has apps that actually sounds like a fan or my second favorite white noise-rain- that I use when I'm traveling. By the way, the app is called "Sleep Stream" and there is a free version.
5.Stay consistent!
I generally do the same things in the same order leading up to bed time each night. This includes going to bed at the same time. Since I've implemented these "rituals" my body starts to instantly relax and prepare for sleep.
I can recall one morning in particular, waking up naturally to the rise of the sun and not an alarm clock. This morning I awoke to this lightness which reminded me of my old self. In that instance my mind was clear, I felt energetic, I smiled. To this day I NEVER play when it comes to my sleep. It is my body's time to heal, recuperate and rest. Below I've detailed how I keep my sleeping habits in check.
But first, the stages of sleep....
Stage 5-REM Sleep
Most dreaming occurs during the fifth stage of sleep, known as rapid eye movement (REM) sleep. REM sleep is characterized by eye movement, increased respiration rate, increased brain activity. REM sleep is also referred to as paradoxical sleep because while the brain and other body systems become more active muscles become more relaxed. Dreaming occurs due because of increased brain activity, but voluntary muscles become paralyzed.
Sleep does not progress through these stages in sequence, however. Sleep begins in stage 1 and progresses into stages 2, 3 and 4. After stage 4 sleep, stage 3 and then stage 2 sleep are repeated before entering REM sleep. Once REM sleep is over, the body usually returns to stage 2 sleep. Sleep cycles through these stages approximately 4 or 5 times throughout the night.
On average, we enter the REM stage approximately 90 minutes after falling asleep. The first cycle of REM sleep might last only a short amount of time, but each cycle becomes longer, so REM sleep can last up to an hour as sleep progresses.
*Source http://psychology.about.com/od/statesofconsciousness/a/SleepStages.htm
My Top 5 Sleepy Time MUST:
1.My bedroom is only used for sleeping and baby making (or practicing in my case LOL)
I have strict rules about what can and can't get into my bedroom. NO bills/paperwork, NO T.V., NO Computer, NO kiddie stuff and I'm sorry but NO family photos! Seriously, I treat and decorate my room like a sanctuary. When you walk into your room you are no longer daughter, Mom, accountant, president, soror or whatever title(s) you hold. This is your time to read your bible, meditate, stretch, read a calming book, pray, envision your dreams, study your vision board..whatever relaxes and edifys you.
2.Turn the heat down
Especially now in the winter it feels good to be nice and toasty under the covers but ultimately this can keep you from resting deeply. I try to keep my bedroom temperature between 65 and 70. It is a little chilly when I pull the covers back in the morning but I sleep so much better.
3.No excessive drinking, heavy meals or stimulants before bed
Basically don't go for a 3 mile run, eat dinner, drink soda or chug down a frozen margarita right before going to bed. Ok, the margarita part sounds fun but trust me your body will thank you for passing.
4.White noise
I absolutely LOVE using my fan for white noise. The fan is on year round and I have yet to catch a cold from having it on :) However,this is tricky only because you may not be able to fall asleep if you don't have the source of the white noise available (think vacation). As a solution I've found my phone (iPhone) has apps that actually sounds like a fan or my second favorite white noise-rain- that I use when I'm traveling. By the way, the app is called "Sleep Stream" and there is a free version.
5.Stay consistent!
I generally do the same things in the same order leading up to bed time each night. This includes going to bed at the same time. Since I've implemented these "rituals" my body starts to instantly relax and prepare for sleep.
Tuesday, January 11, 2011
Monday, January 10, 2011
SWEAT!
Thanks to Snowmageddon 2011 what should have been my first day at my new gig turned into a Snow Day! I figured since I would be home bound today I'd at least get a kick-butt workout in and that's exactly what I did.
It went something like this:
50 minutes of The Biggest Loser Boot Camp DVD with Bob-INTENSE
20 minutes Kickboxing from Exercise TV-Don't know who the trainer was but this lady had me sweating like a pig LOL
and to boot....I cleaned the house from top to bottom. Dusting, vaccuming, mopping, the whole nine.
I have had so much energy since committing to working out daily. Although I plan to pull back a little as the year goes on, right now I'm totally convinced this is the best thing for me at this moment.
It went something like this:
50 minutes of The Biggest Loser Boot Camp DVD with Bob-INTENSE
20 minutes Kickboxing from Exercise TV-Don't know who the trainer was but this lady had me sweating like a pig LOL
and to boot....I cleaned the house from top to bottom. Dusting, vaccuming, mopping, the whole nine.
I have had so much energy since committing to working out daily. Although I plan to pull back a little as the year goes on, right now I'm totally convinced this is the best thing for me at this moment.
Friday, January 7, 2011
Learning how not to Cheat Myself
Only a few days into this health and fitness thing I find myself struggling with a reoccurring theme in my previous health attempts-cheating! I know almost 0% about the origins of my desire to sneak/hide/cheat when it comes to my food options but it has some kind of stronghold on me.
Yesterday was a struggle.
I adhere to a 1,400 calorie limit and try to plan my meals in advance to keep impulses or hunger pangs from guiding my food decisions. Yet, I'm notorious for eating breakfast, leaving the house around 11am and being without snacks or even water sometimes for hours. I rush home in the afternoon and now my empty belly is deciding what I should eat and not me. Yesterday was sort of one of those days only this time by dinner I was in hunger panic mode..long story short I had a great dinner but since I was starving by the time I ate it my resolve had weakened. I was allowed 1 piece of 50 calorie dark chocolate after dinner but I wanted a second piece...and it was CALLING my name.
All types of things were running through my head..."It's only another 50 calories", "You worked out really hard today so you deserve it", "I could just borrow from tomorrow's calories and it'll even out in the end". Actually a couple of those arguments hold a little weight but by giving into this impulse I'm breaking the rules and guideline I put in place.
By eating an extra piece of chocolate I was only cheating me.
This was such a revelation to me. Yes, I know this logically and even if I were to examine someone else's life and saw this behavior I would pick up on it instantly but policing my own behavior..not so much. Even worse was the fact that not only did I want the extra chocolate I had an overwhelming urge to hide an eat it. I did neither and opted for a cup of tea instead. By bedtime I gave myself a good pep talk for not indulging and even did I quick yoga session to boot.
Why I do these things or feel this way...I don't know? I can only speculate that after years of being the chubby girl, and especially knowing how people treat heavy women, I don't want to be "that" girl scarfing down huge amounts of food in public with no shame (yes, there is a lot of shame involved!). So the obvious solution is to hide and eat right? Of course not but this is the kind of unconscious lunacy that has held me and my body prisoner for so long.
My ultimate goal is to be able to eat on the "up and up" around friends, family, co-workers and strangers alike. I want to take words like "cheat day" out of my vocabulary. I want to be less concerned about what other people think of my dietary choices. I'm a work in progress. I find solace in knowing each day, and each time I stick to my plan my resolve gets stronger, the decisions get easier and I become more and more free.
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