Mindful Cravings

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So it’s that time of year where we are trying to eat healthy and let’s be honest….we all have to fight those holiday cravings. We set goals to eat healthier or to simply lose weight. We dice into the many healthy challenges or diets that promises that we will lose the weight. However, we don’t tap into the main source of the problem, the key to why we are where we are at or why we even want to lose weight.

Be Mindful

When we set goals to lose weight or be healthy we have to ask ourselves why are we wanting to lose weight or be healthy.? What is the reasoning behind it? Is it because we want to be healthy or is it because we want to look a certain way? Next question is, “How did we get in the position we are currently in?” Was it because of stress or was it because we are dealing with something that is deep inside that we don’t want to face? These are all mindful questions we must first ask ourselves before we can begin this journey of healthy eating and healthy lifestyle. Until we tackle these questions then we will still see ourselves cycling through the treacherous cycle of weight loss and unhealthy lifestyle.

Mindful Cravings

What do we battle with the most when we are trying lose weight or eat healthier? We battle with cravings, with the feeling of not having enough. But is that truly the reason why we are having cravings? There is more to that craving and learning how to be mindful to the cravings is the key. Here is a tip the next time you have a craving, stop and think about why you are having that craving. Are you stress? Are you bored? Are you really hungry? The more we become mindful of our cravings the more we can fight them.

So as everyone is preparing for the holidays and some are already thinking about what their 2018 New Year’s resolutions and goals are going to be. First, be mindful of why you are doing what you are doing. Step into this  holiday season and preparing for the upcoming year with mindfulness of your goals and why you want to achieve them. The more we become mindful the more we are able to achieve the goals we set forth.

 

With love,

 

Felicia

 

 

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

Get out of your HEAD!!!

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How many times have you missed an exit or a turn because your mind was somewhere else? Or how many times have you forgot where you were going because you were thinking so hard or in your thoughts? I had that moment today actually, I missed my turn twice because I was in my thoughts thinking of the “What if’s” the “if I could do things differently I would”. Did that change my situation? Did it make things better? Actually no. Then I realized, you know what, while I’m so in my head thinking of the “What if’s” then I missed out on the ” What is” that was happening.

So what am I saying?

Stop being so caught up in the “What if’s” the “I should have” and just LIVE. In fitness we can beat ourselves up so bad because of not meeting a goal or thinking; “Well what if I don’t get that goal or that PR time?” I have realized in my fitness journey the less time I spend focusing on the “What if’s” the more the “What is” began to show up in my life. The more the goals were met because I was focused on what I can do in the here and now, at this moment versus focus on the what I should have done or what I could do. So stop stunting your strength, get out of your HEAD. Start living in the Here and Now and watch how you achieve those goals.

With love

Felicia

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.

How Yoga Changed my Life

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Have you ever been to a yoga class and you were so distracted by the person next to you and just the people in general in the class? In your head you are thinking, “There is no way my body is going to be able to do that.”  You start counting yourself out and start saying, “I’m not going to make it in this class.” Now I know I am not the only one that has felt that way. I remember the first time that I ever attended a yoga class, I literally thought I was going to die…lol because it was a hot yoga class. I was like,  am I just being delusional in here or am I running a fever…lol. I remember a teacher saying this to the class and it truly resonated with me…”Stop focusing on your imperfections and start embracing them.” I realize that in my life I tried so hard to control all of my imperfections or I was ashamed of all of my imperfections. When I finally put the, “What I look like” to the the side then I truly began to realize the true benefits of what yoga was doing for me.

Mental Practice outweighed the Physical Practice

So certain levels of yoga…specifically Vinyasa flow is designed to be a physical practice. It gets you sweating and feeling the burn. However, what I realized after months and months of practicing that Yoga became my medicine. It became what I can now say a “Life Changer.” Yoga took me out of a deep dark whole, depression, anxiety, feeling of no self worth, no self-confidence and no self-esteem. When I truly allowed myself to practice yoga it helped me reach deep down inside and truly became a mental practice.

So before you count Yoga out or before you look at what you think a yogi should look like. Realize it is not just about the physical practice but it is the mental practice, the spirituality that you gain from practicing. Your ability to handle situations differently, the ability to cope with stress, the ability to tap into your inner self.

 

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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