Don't sabotage yourself.....

"Always seek out the seed of triumph in every adversity" 

~Og Mandino 

Yesterday was my FIRST day getting refocused on being healthy and getting back into my hardcore workouts.  As stated in past blogs I have allowed my time to run away with me in the past year vs. me running MY time.  Things have gone to the waste side including my weight and the healthy lifestyle I live.  So I got a couple girlfriends on board with me and we are getting back to basics together.

The menu I planned on having this week I made some adjustments to at the last minute.  The meals in blue are my changes that I have made.  This allowed me to hit my caloric deficit goal as well as enjoy the food I am eating.

Breakfast:

·         4 Egg whites and 1 cup of organic sweet potato (baked)

·         Green Tea, no sugar of any kind added

Am Snack:

·         1 apple

·         1 scoop of protein

·         Green Tea, no sugar of any kind added

Lunch:

·         Mellie’s Turkey Chili 2014

·         Green Tea, no sugar of any kind added

PM Snack:

·         1 scoop protein

·         Green Tea, no sugar of any kind added

(Drink one scoop of ARM immediately after a weight workout only)

Dinner:

·         5 Oz lean steak

·         2 cups of spinach

·         Green Tea, no sugar of any kind added

PM Snack: (1 hour to 30 min prior to bed)

·         1 scoop of protein

 
 Day 1 was suppose to be AM cardio and PM weights workout.  However neither one of those plans were accomplished.  Sunday night I had issues sleeping and only got 2 hours worth of sleep. That night I was not feeling well, still tired and worked 10 hours, so I just told myself to take the night off and not stress over not getting any kind of workout in.

In the past this would have sent me spiraling.   I would have felt out of control, I would have been mad at myself for failing. I would have thrown my hands up in the air and subconsciously would have allowed myself to walk away from the plan for another week.  But instead I reminded myself Rome was not built in a day.  Adversity comes to us at all times and from every direction and the best thing I could do is accomplish what I could and stay the course. 

This morning, again, am cardio session was planned and yet again I failed to achieve it.  But once again I was not mad at myself nor did I beat myself up.  I simply went right into my meal plan and got on course with that.  I intend to get to the gym tonight, and I am looking forward to it, but I know that I can only do what I can do.  If something comes up, just like everything else, I will deal with it and adjust.

As you begin to enter into your goals and taking the steps to make your changes just remember to be kind to yourself.  Do not set your, or allow anyone to set your, expectations too high.  Make a plan and take the necessary small steps to help you achieve your plan.  You do not have to be instant body builder material or gym rat to start out and you don't have to do things 100% perfectly.   

So many times I have seen many people fail because they put way too many demands on themselves. Consequently when they have an off day they throw in the towel. Don't sabotage your goals and don't sabotage yourself.. you have nothing to prove to anyone but yourself.

Have a healthy day!

~Mellie  

Time to get back at it.....

For many of my friends, family and those who follow me you all know me to be a hard worker.  Someone who gives it her all and goes for it with everything I have.  I tend not to back down from many challenges nor do I back down from anything or anyone coming against me.

As this year comes to a countdown of hours left I have been faced with the reality to really review the last year of my life and evaluate where I was, where I was headed and where I ended up.

As a part of growing up, yes I am still growing at 41, it has came to my realization as of today that I spent most of 2014 chasing things.  People, dreams, expectations and ideas other people had for me.  Some of it was good, some of it was not.  I do not regret the year but I regret what I allowed to fall apart..... my standard of living a healthy life as well as pushing those around me in theirs.

So, I am going to get back on the wagon and force myself to stay on it.  Time to refocus on myself, my fitness and helping those around me.  No more chasing, no more grasping and no more putting myself last.

This upcoming weekend I will do what I have not done in a LONG time... I will cook my food for the week.  I will create my caloric intake and I will create the meals that will get me there.  I will create my plan for my caloric burn to achieve my daily/weekly deficit and I will begin to live the lifestyle I thrive in... a healthy one.

If you find yourself in the same position I am in and if you feel lost, then please... feel free to follow along.  I will TRY and post my weekly menus and workouts so that anyone out there can follow along too.  Make sure you have no food allergies and understand each weight movement.  I am NOT responsible for you if you hurt yourself or if you eat something that makes your face blow up!  I am not offering personal menus for anyone and I can not adjust if you do not like a food.. please do not ask.  I am simply giving you the option to follow along and change your life too.

Isn't it time we start living the lives we were meant to live?

Happy New Year!

~Mellie

Breakfast:

·         Mellie’s Banana Pancakes OR Mellie's Oatmeal 2014

·         Green Tea, no sugar of any kind added

Am Snack:

·         1 apple

·         1 scoop of protein

·         Green Tea, no sugar of any kind added

Lunch:

·         Mellie’s Turkey Chili 2014

·         Green Tea, no sugar of any kind added

PM Snack:

·         1 scoop protein

·         Green Tea, no sugar of any kind added

(Drink one scoop of ARM immediately after a weight workout only)

Dinner:

·         Mellie’s Meatballs

·         2 cups of spinach

·         Green Tea, no sugar of any kind added

PM Snack: (1 hour to 30 min prior to bed)

·         1 scoop of protein

Mellie’s Banana Pancake Breakfast

Ingredients:

• 1 scoop Vanilla Protein shake
• 1/4 cup quick-cooking rolled oats
• 1 cup whole wheat flour
• 1/2 teaspoon baking powder
• 1 dash sea salt
• 2 large eggs
• 1 small ripe banana, mashed
• 2 tablespoons unsweetened almond milk
• 1 teaspoon safflower oil, (divided use)
• Sliced banana and raspberries (for garnish, optional)

Directions:

1. Mix Shake, oats, flour, baking powder, and salt in medium bowl: set aside
2. Beat eggs in medium bowl: stir in mashed banana and almond milk
3. Add dry ingredients to wet ingredients: mix well
4. Heat 1/2 teaspoon oil in large nonstick skillet over medium heat. Pour about 1/4 batter into skillet for each pancake; you should be able to fit 2 or 3 in pan at once. Cook for 1 to 2 minutes, or until bubbles form on top. Flip with spatula and cook for 30 seconds.
5. Add remaining 1/2 teaspoon oil and repeat with remaining batter.
6. Serve warm; garnish with bananas and berries if desired.

Makes 1 Serving

Mellie’s Oatmeal 2014

Ingredients:

·         2-1/4 cups water

·         1 pinch sea salt

·         1 cup old-fashioned rolled oats

·         2 tablespoons unsweetened almond milk

·         1/2 teaspoon ground cinnamon

·         1 tablespoon slivered almonds

·         1 tablespoon dried cranberries

1. Heat water and salt to boiling in medium saucepan. Reduce heat to low; add oats; cook, stirring frequently, for 5 minutes or until water is just absorbed. Remove from heat; let stand for 5 minutes.
2. Add almond milk
3. Sprinkle with cinnamon and top with almonds and cranberries.
Drink with a protein shake

Makes 1 serving

Mellie’s Meatballs

Ingredients:

• Cooking spray
• 1 1/2 pounds lean ground Turkey
• 1 teaspoon sea salt
• 1/2 teaspoon black pepper
• 1 large egg, lightly beaten
• 3/4 cup quick-cooking rolled oats
• 2 cloves garlic, minced
• 2 tablespoons chopped fresh cilantro (optional)
• 2 tablespoons all natural tomato sauce (no sugar added)

Directions:

1. Preheat over at 400 degrees. Spray a large baking sheet and set aside.
2. Combine all ingredients into a large bowl and mix well.
3. Roll mixture into 30 1″ meatballs and place on sheet.
4. Bake for 15-20 minutes.

Makes 6  Servings – 5 balls each serving

Mellie’s Turkey chili 2014

Ingredients:

1 teaspoon olive oil
1 1/2 pounds lean ground turkey meat
1 medium red onion, chopped
1 medium green bell pepper, chopped
3 cloves garlic, finely chopped
1 1/2 teaspoons ground cumin
1 Tablespoon chili powder
1/2 teaspoon sea salt
1/4 teaspoon cayenne pepper (optional)
1 (15 oz.) can kidney or pinto beans, rinsed and drained
1 (15 oz.) can tomato sauce (no sugar-added variety)

Directions:

– Heat oil in large saucepan over medium-high heat. Add turkey, onion, bell pepper, and garlic.
– Cook, stirring occasionally, for 10 minutes or until turkey is no longer pink.
– Add cumin, chili powder, salt, and cayenne pepper; stir and cook for 1 minute.
– Stir in kidney beans and tomato sauce; bring to a boil.
– Reduce heat to low and gently simmer, stirring occasionally, for 15 to 20 min. or until thickened.

Makes 4 servings 1 ½ cup each

I am.....

If you have been following my blog you know these cards are called the I Am...... Cards.  The idea is to pull a card each day to read a positive affirmation to fill your mind with.  By focusing on positive thoughts, you can change how you feel and the way you think.  It's a simple way to experience life in a new and exciting way, and to explore your mind with the thought behind the "I am".... card of the day.

I am....flexible.

  

When I pulled this card I laughed out loud at the message. I was JUST told last night by someone I am just getting to know that one of their observations of me was that I was able to adapt to most circumstances, which of course for me goes hand in hand that I am flexible.

"Your comfort zone is not a place that you want to remain in. 

Dare, discover, be all that you can be." ~ Catherine Pulsifer

Yes, there are MANY areas in my life where I am flexible.   I think when change comes down the pipeline I am quick to express my likes or dislikes about the change and then I am also quick to get the new change into my head and adapt in any way I need to so that I can continue to succeed in my life. 

Of course for the most part if I had the choice I would really not want a lot of change in my life.  Like most people I get myself into my comfort zone and I want to stay there and enjoy the security of feeling safe.  For me, and for most others, my comfort zone relates to my anxiety level.  The lower my anxiety the greater the comfort zone is for me and human nature keeps me there. No one wants to feel anxious, high levels of stress or have feelings of insecurity.  But in life, as we all know, change is always inevitable..... Good or bad. 

There is a type of anxiety that is good for us all, it's called Optimal Anxiety.  This is a higher level of anxiety that pushes us to perform better and do more. Anyone who has ever set a goal and pushed themselves knows this level of anxiety is what gets us to a new accomplishment level.  But it's a known fact that too much anxiety and our bodies shut down and we do less than what is typically normal for us. 

Being flexible in simple situations in my life has allowed me to be more flexible and adaptable when changes I do not foresee coming happen. Continually allowing myself to step out of my comfort zone in small ways reminds me that if I can be flexible with these little changes then I can really focus on the big changes and allow myself to brainstorm and problem solve the bigger issues.  

For me getting out of my comfort level is a learned skill.  I tend to be an A to Z girl. I will go from one end of the scale all the way to the other end without a blink of an eye.  This is what needs to be done; this is how I am going to get there and then BOOM.. I am there.  What I tend to forget is all the area in the middle.  There is so much to learn from the middle, there is so much to experience and so many people and other opportunities there too.

As I think about my life and my routines I think of new ways that I can change those routines up to have more life experience thus forcing me out of this comfort zone I am currently in.  It's the little changes that we can make that will really change us.  Here are some of the changes I am going to try and focus on to get out of my current comfort zone:

I am going to try and do everyday things differently.  My daily routine is pretty much the same each weekday.  But what if I changed the hours I worked, or the hours I went to the gym.  What if instead of working at the same gym each day of the week I went to other locations and experienced the workouts there and the people?  What new doors could that open up for me?

I tend to go to the same places for food or drink that are in my comfort zone.  The staff and other patrons know me there.  I know the menu and the choices and I know that satisfied feeling I have going to those locations.  But what if once or twice a month I went somewhere new?  What new foods could I try, what new people and cultures could I experience? 

I am going to slow down when making choices in my life.  As stated before I tend to be A to Z.. I really want to see what's in the middle and see what it has to offer.  Typically I know when I do not like something; I will move past it and never look back.  But what if I gave it two or three more chances to really experience it and perhaps learn something new about myself.  I do not want to be so quick to just make my decision and move on.  I really want to learn to slow down in the moment.  

I am going to stop fearing fear.  Fear protects me but it also hinders me and prevents me from living the life I am meant to live.  It can be overwhelming at times and it can also be so faint I do not really grasp that fear is keeping me in a place I no longer want to be at.  As I begin to understand the fear in my life and address it, rather than pretend I am strong and it's not there, I know the more I will be able to break free from it.

These are only a few ideas that I have to allow myself out of my comfort zone and be even more flexible.  But once we get into our minds that it's possible we can really begin to make big positive changes.  

I always want to be flexible.  I always want people to know I am flexible and as long as I am not taken advantage of they can count on this from me.  Being flexible is a good thing and a quality I want to continually improve on.  

What areas are you flexible on and what areas do you need to work on?  Can you make a list of changes you want to make and take the steps necessary to make them?   Of course you can!  

Make today the FIRST day you allow yourself out of your comfort zone and be just a little more flexible and then continue to build on that daily in any way you can.

We all have the ability to live the life we were meant to live, let’s start doing it sooner than later!

~Mellie