It’s Okay to Begin Again

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I truly have learned what it means to Start Over…To begin again. I remember thinking awhile back that it was so hard to start over, so hard to begin again. I have realized that it’s okay to begin again. We actually begin again each day we wake up. Each day we start a brand new day it is our opportunity to begin again. Often times we want to seclude ourselves to what occurred yesterday, last week, last month or even last year. I have learned that in order to grow to move forward in life we have to begin again. We have to learn how to start over.

 

This year alone I have learned how to raise two girls on my own, start a new job, restart a training/running plan. I realized on my run the other day that I am stronger, wiser, brighter, felt brand new. It was all because I decided that it was time to change up, it was time to start over again, to start fresh. Often times to get out of the rut that we feel like we are in we have to start fresh, we have to begin again. So don’t sit in the past, don’t dwell in what happened years ago. Start fresh today, begin again today!!!

 

 

Beyounique

Stay Focused

Focus

 

Aah this one is a big one for me because I am easily distracted by the things that are going  around me. I tend to lose focus.. tend to lose focus on what my goals are.. lose focus on what I would like my end result to be. I have learned through the years that in order to be successful, in order to reach your goals, reach that end result you have to stay focused.

Distractions

Often times we get so distracted of what everyone else is doing, we begin to question whether or not we are being successful. We begin to question if we are doing things right. We ask ourselves

Do we need to change up something?

Do we need to just give up?

But what we often fail to realize is that we are not allowing ourselves to fulfill those goals, fulfill those dreams, fulfill those end results we are looking to gain because we are not focus on the task at hand. We are so worried about:

What everyone else is doing

Whether or not everyone else is a step ahead

Worried about whether or not we are just moving slow

We fail to realize that it is not that we can’t be successful, that we can’t fulfill that dream, it is because we are not focus on what we want, we are not focus on achieving the goal or dream that is set for us to achieve.

So stop comparing yourself to others, stop worrying about what others are doing, or how successful it may seem that other people are…Stay focused on your task, stay focused on your goal, stay focus on your end result that you would like to achieve. When we focus all of our energy, our time, our dedication and let it all play out that is when we start to see our lives unravel to where we want to be and who we want to be.

Focus on One Course

Stay humble and Stay Focused

 

Beyounique

Are you Consistent?

 

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So how many times do you check your notifications on facebook?

How many times do you scroll through facebook during the day?

How many times do you pick up your phone to check your text messages?

Often times we can be very consistent with the daily world of electronics. I have found myself often times as soon as my phone makes that “ding” noise I am constantly checking it to see what messages have gone through. Who text me? What are they talking about in the group messages? We become so consistent in the electronic world but are we consistent in our self care, self nurturing world. Are we consistent in our daily time with ourselves. Do we take time out during the day just to focus on ME, YOU? Do we take time to breathe, stretch and relax from the craziness of the world. This week take time for YOU, notice if you are spending so much time devoted to the social media craze. Notice if how much time you spend unplugged. Unplug yourself for at least 1 hour and spend that hour relaxing, exercising, meditating, stretching, simply loving on YOU.

It’s time to be consistent with our self care, self nurturing, self love for ourselves.

Consistency

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Often times in our fitness journey we get frustrated, we get tired of not seeing results, we lose confidence in ourselves because we don’t feel like we are succeeding. I have experience that so many times and really experience it after suffering from my injury. Approximately 8 months ago and tore my plantar fascia and suffered from plantar fasciitis. Well I had races that I was already scheduled to run so I proceeded to finish out my racing season.

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Well finally in January I said it is time to let this foot heal. So that is what I did. I started physical therapy at Architech Sports, I continued to do crossfit at Crossfit Axon but did everything with modifications. During this process I felt like I was at a stump, I felt like I wasn’t progressing. The pain went from one foot to the other foot. I felt as if I would never get better and that I would have to end my running. Something that I love so much, something that brings serenity to my heart. But I said No Felicia do everything you can do in getting better and then just go from there. I was at ease that if I could never run races again that I would find something else to do. I would venture off and find new loves. Well I stayed consistent with my therapy, my workout routine. I began to try new things, try new ways of training. Well needless to say I began to truly find myself and find out some other ways to engage in fitness that I loved. I began to really find my true strengths.

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So what am I doing now?

  • I am still running, just trying a new running style
  • I am still doing crossfit (actually hitting some serious PR’s)
  • I am still doing other things {love hiking, rockclimbing(indoor that is….lol)…and who knows what else}

So why go through my life story?

I’m telling you this to let you know that despite what downfalls or setbacks you may experience…Stay consistent…Stay focused on your goals, Don’t give up, Stay with it. It will pay off.

 

With Love,

 

Beyounique

Why is Fitness so Stressful?

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So why does it seem like fitness can be so stressful?

Is it because we put so much pressure on ourselves to look a certain way?

Is it because we are striving to compete or look like the person beside of us in the gym?

As women I think we get so caught up in Fitness and how we should look that we forget the true benefits and reasoning behind healthy lifestyle/fitness. Social media has created this look of what Fitness should look like. We find ourselves competing with others versus just simply having fun or the fellowship with others.

 

The What if’s?

What happens if I don’t get my run in? What happens if I don’t do that 5k? What happens if I didn’t get to the gym? So what happens….well we regroup, we do something else, we do what we can.

Let Go of the STRESS

Stop stressing on this thing called the Right Fitness. There is no such thing as the right fitness. There is a such thing as Fitness for everyone, getting out and moving, doing something everyday. So whatever that may look like for you…do it. Whatever may inspire you to go out and move…do it. Whatever fitness level you may be on…Keep doing what you are doing. Don’t ever feel like you have to do certain activities to be classified as a fit person. When you get up off the couch each and everyday and do something that gets your heart pumping and that makes you feel GREAT…that is when you have truly found fitness for you.

 

Always remember.. Fitness is not a destination it is a way of Life. Engage in fitness to become a happier person, not a stressed out person. Do it for you…No one else but you.

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With love,

 

Beyounique

It’s Okay to Begin Again

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I truly have learned what it means to Start Over…To begin again. I remember thinking awhile back that it was so hard to start over, so hard to begin again. I have realized that it’s okay to begin again. We actually begin again each day we wake up. Each day we start a brand new day it is our opportunity to begin again. Often times we want to seclude ourselves to what occurred yesterday, last week, last month or even last year. I have learned that in order to grow to move forward in life we have to begin again. We have to learn how to start over.

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This year alone I have learned how to raise two girls on my own, start a new job, restart a training/running plan. I realized on my run the other day that I am stronger, wiser, brighter, felt brand new. It was all because I decided that it was time to change up, it was time to start over again, to start fresh. Often times to get out of the rut that we feel like we are in we have to start fresh, we have to begin again. So don’t sit in the past, don’t dwell in what happened years ago. Start fresh today, begin again today!!!

 

 

Beyounique

Keep Showing Up

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So it is that time of year that many of us fall off. Some fall off because of life itself or fall off due to lack of motivation and some may fall off due to not seeing any results.

What happens when we don’t see results?

We get frustrated, we feel like we are doing something wrong, we think it is our fault that we are not getting the results. Well I am here to tell you it happens, things happen and life happens. Just because you can’t see the results right now doesn’t mean it will never happen. Ask anyone who has either done a crossfit competition, weightlifting competition, ran a race, or any type of  figure competitive show. They didn’t just get there in one day, they didn’t just get there out of pure luck. They got there from all the sweat, tears, frustrations, the “I am done” attitude but not done and the countless hours spent on improving themselves.  So what, you may say? I am saying all of this to say that RESULTS don’t happen over night, the change will not happen just like that. It takes time, perseverance, determination, will, drive, self-motivation, sweat and more. Despite what you may be feeling or despite if you feel like it is useless, pointless, or that you are going no where. You are….You are finally doing something good for YOU. You are finally taking time for YOU. So no matter how hard it may get or how frustrated you may get…Keep Showing Up.

You showing up for YOU each and everyday will show, it will pay off, you will be happy that you finally said NO to frustration, No to doubt, No to fear, No to the naysayers and Yes to YOURSELF.

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Say YES to yourself and Keep Showing Up

 

 

Beyounique

How Lack of Sleep can cause Weight Gain?

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So you know you always hear about how you need to get at least 8 hours of sleep a night but do you really understand why you need that amount of sleep?

I have always been the person that you could function off of 3 and 4 hours of sleep but as I  began to older I realized wow I really can’t function off of less sleep I have just used additives to help me be able to function throughout the day.

So why do you really need sleep?

Recovery

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So if you are the type of person who likes to work out or you have just started to begin workout program. Sleep allows the body time to recover. It helps the muscles to recover from the stresses that you have place on them throughout the workout.

Weight Gain

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Lack of sleep has actually been know to increase weight gain in individuals. So think of it this way, we function off of energy. The amount of energy of metabolism that a person has varies from each person. We burn carbohydrates, fats and proteins and these are used as our energy source. If we have lack of sleep then instead of our bodies releasing the fats for energy it is going to hold onto the fats, hold onto every energy source nutrient in our bodies. Why? Because I body gets into survival mode, its smart, it wants to survive, it wants to protect our bodies. Dr. Michael Breus, PhD explains that recent research strongly indicates that sleep depravation has a direct correlation to weight gain. He states there are two main factors that are the primary reason of weight gain in sleep deprived individuals Hormones: When you are sleep deprived, your cortisol level rises (stress hormone) which increases your appetite, causing your metabolism to slow down, not allowing you to burn as many calories through out the day.Food choice change:The more sleep deprived you are, the more you are likely to reach for cookies and cakes (comfort food). This occurs because your brain is trying to gather food that will help “calm you down”, causing you to consume, unhealthy, high calorie food. (http://my.5linx.com/wellness/lack-of-sleep-can-lead-to-weight-gain/)

Mental Alertness

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Lack of sleep can cause you to not be as alert as you would if you are rested. This alertness causes our bodies to go into sleep mode or pause mode. So we are less likely to engage in a lot of activity if we are tired. In addition, we tend to not perform well with activity if their is a lack of mental alertness. Furthermore, typically people who lack sleep fill the need to gravitate towards coffee to get that alertness. Caffeine has some benefits in increasing alertness and studies have shown that it can help with weight loss in endurance athletes. However, it is also shown that caffeine if consumed regularly can cause you to disrupt your sleep even if you consumed it early in the morning. If your sleep is interrupted then you continue the cycle of lack of sleep and the general effects.

So what is the best thing to do?

Try to average between 7-8 hours of sleep a night. I know it can be hard, it is difficult for me but start small. If you typically only get 4 hours of sleep a night then one week strive for 5 hours of sleep, then the next week work on 6 hours of sleep. Slowly progress in your hours of sleep. In the long run you will feel better which will allow you to perform better.

 

Happy Sleeping

 

Felicia

 

 

 

 

 

Strength has NO GENDER

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As women we are always afraid to hear the word STRENGTH or anything as it relates to strength training. The thought of looking like a male or the thought that I am going to look crazy comes to our minds. However, but what we fail to realize is that Strength does not have a specific gender. The other thing we fail to realize is that we have strength inside of us that we just don’t realize because no one has brought it out of us.

My experience with strength encompasses so many aspects. I have always been into fitness and taught fitness classes when I was in college but I really didn’t find my TRUE strength until I was in my 30’s. I learned so much about my physical strength, inner strength and spiritual strength.

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I actually found all of these things in one specific place….My crossfit gym. I know many are probably thinking..what…a crossfit gym. Yes not just any CROSSFIT gym but specifically Crossfit Axon.

When I first step foot into the gym I knew it was where I needed to be. It was filled with so many people that look just like me, no supernatural specialties but individuals who were all striving to be a BETTER VERSION of themselves. They surrounded me with love and kindness. I had always feared the word CROSSFIT because you read all the things about how crazy it is and how dangerous it is but I was invested in it. I wanted to learn more about it. I wanted to really work on ME. I found that it wasn’t scary. I actually found that I was focusing more on my form, my everyday movements that would help me to become stronger, to function better in my everyday lifestyle. As an athletic trainer I appreciated the fact that my coach really took time out and was making sure I was doing the movements right, wanting me to excel, wanting me to be stronger but safe in the same aspect. You don’t get that from many places…at least I didn’t.

So how did I really gain STRENGTH?

I gained strength by really entrusting myself to this so call Crossfit workout specifically to my Crossfit Gym. I was encourage by my family as I call them….my crossfit family. The family that when things are going south in your life, or turmoil happens they check on you, they call you up, they congratulate you when you do well in other aspects of your life. So again how did I gain strength? I gained strength:Physically- In my overall lifting; Inner Strength- Building my self confidence.

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So it doesn’t matter how you decide to build strength but realize strength has no gender, we each have it in us. We just need that person or people to help bring it out of us. When you find that special place like I did you realize that you had strength all along you just needed the right place to help captivate it and to bring it out of you. I found that at Crossfit AXON, I found that motivation, encouragement, family atmosphere there which made it easier to engage in strength training. It also helped me to find my true STRENGTH.

So realize that Strength has no GENDER, it is all about finding that motivator, that place, that coach, that family or person that helps you find that true STRENGTH. It lies in each of us we just sometimes need that extra push and help finding it.

 

With Love,

Beyounique

 

 

 

 

 

 

 

 

 

 

Keep Moving Forward

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In honor of Dr. Martin Luther King on today one of my favorite quotes from him that I utilize in my life everyday is…..

“If you can’t fly, then run

If you can’t run, then walk

If you can’t walk, then crawl

but whatever you do you have to keep moving forward.”

Often times we face roadblocks, we have things that just seem to get in our way of achieving whatever goal that we are trying to achieve. Well let me tell you I have had plenty of those days that have occurred. But one thing that I have learned from everything that has occurred is that it is the roadblocks that have made me who I am today. Without the roadblocks I wouldn’t be the strong woman I am today. I think of it as if I am driving. So you know when you have one of those days where you are trying to go somewhere and you get this big sign that says…Roadblock. So you grouch and complain and you get mad because it is always when you are trying to go somewhere…lol But wait you look ahead and  you think you see a sign that says detour; “So what do we do?” we take the detour. Typically that detour will either put you back on that road but farther down the road or it will lead you into a different direction. I look at the same scenario and relate it to my life. I have had many roadblocks but I feel like that each roadblock was a lesson. It either taught me that I didn’t even need to go in that direction because it wasn’t for me or it taught me that I wasn’t ready at that time to face that road. I needed to do other things first and then I would be able to to get back on track. So just because you have roadblocks doesn’t mean your life is over or that you will not achieve that goal you have always wanted to achieve. It just means that there is something else that is waiting for you, something else bigger, better, more equipped to meet your needs. Whatever you do, no matter how many roadblocks come in your way, Keep Moving Forward.

 

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With love

 

 

Felicia