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You are here: Home / 2019 / Archives for September 2019

Archives for September 2019

Avocado -Dates Smoothie Recipe

September 28, 2019 by savannah bosley

Cravings are normal. Just because you get hungry throughout the day doesn’t mean that you are unhealthy. In fact, eating small snacks in between meals has been known to improve overall health, boost mental focus, and give you the energy you need to keep going. The trick is to choose healthy snack options that are chock-full of nutrients. This avocado smoothie is a great example of a quick, hearty snack that will keep you full and even limit your urge for junky types of foods.

Ready in 10 minutes

Serves 2 people

Avocado -Dates Smoothie

Ingredients

  • 4  avocados 
  • 12 medium-sized dates (pitted)
  • ½  cup of coconut water
  • 1  cup of almond milk
  • 2  teaspoons of chia seeds
  • 2 scoops of collagen powder

Preparation

  1. Cut both avocados in half, removing the pits. Scoop avocado out of the skins and put into a medium-sized blender
  2. If needed, remove pits from the dates and place dates into blender
  3. Put coconut water, almond milk, and collagen powder into blender
  4. Blend ingredients until consistency is smooth
  5. Pour mixture into two glasses and sprinkle chia seeds over the top of each
  6. Enjoy

This smoothie is creamy in texture and light on the palate. A perfect early morning or mid-afternoon snack. The three main ingredients are guaranteed to aid in your overall health and daily intake of fiber. 

Benefits of avocado: They are cholesterol-free and contain nearly 20 vitamins and minerals, including potassium and C vitamins. Just one avocado provides eight percent of the suggested intake for fiber and is full of the heart-healthy kind of fats. Ideal for reducing cholesterol, blood pressure, and inflammation.

Benefits of dates: Dates are known for their high fiber content and aid with regulating the digestive system. They also contain many antioxidants which are great for the heart. If you need to strengthen your bones or improve blood sugar, add extra dates to this smoothie recipe!Benefits of collagen: Consuming collagen has become popular over recent years due to its improvement of skin and bone health. It is a protein that our body produces naturally but over time, this slows down. Including collagen supplements in food or drink recipes can enhance skin health such as elasticity, moisture, and texture.

The Fall Equinox & Yoga

September 26, 2019 by cderegis

The Fall Equinox brings the transition from Summer to Fall. Transitions bring to mind the word change – this is a time for the closure of a cycle. During this transition, you can take the time to identify what you learned since the summer solstice and what are lessons you’d like to keep as you come into fall. An Equinox is when the daylight is the same as the darkness. Afterwards, we begin our descent into darkness. We use these seasons as an opportunity to turn inward and reflect on how we feel when the sun isn’t always shining.

The first day of Fall also coincides with the beginning of Libra season – symbolized by the scales. How can you invite balance back into your body and mind? We all exist with the duality of the Universe: masculine and feminine energies, light and darkness, yin and yang, peace and chaos. Identify where you feel your life could use more balance and work on bringing this balance into your life with the support of the seasons and stars.

How can we align ourselves with the Fall Equinox?

Many of us are probably not looking forward to shorter, darker days and longer, colder nights. However, this is Nature’s invitation to slow down. Shorter days mean less time for doing everything and more time for being still; and in the darkness, you might find it easier to find your light within. The Autumnal Equinox is the perfect time to reflect on what hasn’t served us and to practice letting go. To set new intentions for the season ahead, and to spend some time grounding, connecting with nature, and finding balance. Reflect on the following questions:

  • What areas of your life need more balance? How can you cultivate this balance? What do you need to change about your current lifestyle?
  • What have you harvested this year? What are you grateful for? Who helped you achieve a bountiful harvest? How can you thank them?
  • What cycles are you ready to free yourself from? What can you do differently to create more joyful cycles?
  • What lessons have you learned this past year? How can these lessons further your journey in healing and in finding strength?

Meditations, Intentions, and your Yoga Practice

  • Start a meditation practice if you don’t already have one. Start with 10 minutes every morning to just check in with yourself; your body, your breath, the fluctuations of your mind.
  • Take walks through nature by yourself or with a loved one. Reflect on how the changes outside affect your mood & body.
  • Cook yourself a meal. Be intentional with ingredients, with the way you prepare your food. Inviting love into your cooking will invite love into your body as you digest.
  • Really tune into your body as you practice. Start seated, feel your sit bones rooted down into the Earth. Take your practice a bit slower so that you can really give yourself time to feel how each subtle movement and muscle activation can change how your body feels. Try some balancing postures, notice how when you make subtle adjustments if that makes you fall or feel stronger – how can you apply this to your life? When you make subtle changes, you can cause yourself to fall or to feel stronger and more balanced. Take it inward. Do what feels best for your body and makes you feel strong. And remember when you fall, you can always get back up and try again.

All the luck as we begin this journey as a collective! You got this, Yogis! I hope you find intentions that help you release, let go, and find a balanced sense of grounding during these months. Leave comments for rituals you’ve found help you prepare for these colder and darker months!

Much love!

Cayla

Chocolate Oat – Chia Pudding Recipe

September 20, 2019 by kayleenmesa

I’m excited to share one of my newest and current favorite recipe to calm my nighttime sugar cravings.

Before we get started, I want to encourage you to look at the foods, deficits, and behaviors in your life that are the underlying causes of your cravings. Many people view cravings as weakness, but really, they’re important messages meant to help you in maintaining balance. When you experience a craving, deconstruct it. Ask yourself, what does my body want and why?

Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace
Website: peachesandgrace.com

Here I’m sharing 8 causes of cravings!

1. LACK OF PRIMARY FOOD: Being dissatisfied with a relationship or having an inappropriate exercise routine (too much, too little, or the wrong kind), being bored, stressed, uninspired by your job, or lacking a spiritual practice may all cause emotional eating. Eating can be used as a substitute for entertainment or to fill the void of primary food.

2. WATER: Lack of water can send the message that you’re thirsty and on the verge of dehydration. Dehydration can manifest as hunger, so the first thing to do when you get a craving is drink a full glass of water. Excess water can also cause cravings, so be sure that your water intake is well-balanced.

3. YIN-YANG IMBALANCE: Certain foods have more yin qualities (expansive), while other foods have more yang qualities (contractive). Eating foods that are either extremely yin or extremely yang causes cravings in order to maintain balance. For example, eating a diet too rich in sugar (yin) may cause a craving for meat (yang). Eating too many raw foods (yin) may cause cravings for extremely cooked (dehydrated) foods or vise versa.

4. INSIDE COMING OUT: Often times, cravings come from foods we’ve recently eaten, foods eaten by our ancestors, or foods from our childhood. A clever way to satisfy these cravings is to eat a healthier version of one’s ancestral or childhood foods.

5. SEASONAL. Often the body craves foods that balance the elements of the season. In the spring, people crave detoxifying foods like leafy greens and citrus foods. In the summer, people crave cooling foods like fruit, raw foods, and ice cream, and in the fall people crave grounding foods like squash, onions, and nuts. During winter, many crave hot and heat-producing foods like meat, oil, and fat. Cravings can also be associated with the holidays, for foods like turkey, eggnog, and sweets.

6. LACK OF NUTRIENTS: If the body has inadequate nutrients, you’ll have odd cravings. For example, inadequate mineral levels produce salt cravings, and overall inadequate nutrition produces cravings for non-nutritional forms of energy, like caffeine.

7. HORMONAL: When women experience menstruation, pregnancy, or menopause, fluctuating testosterone and estrogen levels may cause unique cravings.

8. DE-EVOLUTION’: When things are going extremely well in your life, sometimes self-sabotage happens. We crave foods that throw us off, thus creating more cravings to balance ourselves. This often happens from low blood sugar and may result in strong mood swings.

Here’s what you need to make this super easy and delicious recipe!

Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace
Website: peachesandgrace.com

RECIPE

Serves: 4
Total Time: 10 min.

Ingredients:
• 3/4 cup rolled oats
• 1/3 cup pure maple syrup
• 2 1/4 cups oat milk or other milk
• 1/4 cup cocoa powder
• Chia seeds to taste (this time I added 1 big tbs- P.S. I’m a chia seeds lover)

Instructions:
1.
Place all the ingredients in a blender and blend for one minute. I like to gradually work my way up to high during the first 30 seconds of the blend, then continue on high for another 30 seconds.

2. Transfer the mixture to a small saucepan. Heat over medium, whisking constantly, until it starts to thicken (about 2 minutes). Continue to heat the pudding over medium heat for 3 more minutes, whisking constantly.

3. The pudding will be thick enough to eat right away, but you can refrigerate it for about an hour to enjoy a chilled pudding. The leftovers can be stored in an airtight container in the refrigerator for a few days.

This recipe works great as pre/post workout or a simple quick breakfast! Just add some nice sliced strawberries or mixed fruits and voila!

Photo by: Kayleen Mesa
Follow on Instagram: @dearpeachesandgrace
Website: peachesandgrace.com

I would love to know what are your thoughts| comments about the root of your cravings. Share with me below⇣

Footnotes- Institute for integrative nutrition

GREENY-GREEN ALOE VERA DETOX SMOOTHIE RECIPE

September 17, 2019 by kayleenmesa

Photo by Kayleen Mesa
Follow on Instagram @dearpeachesandgrace

During the summer time I got to explore and play with some of my favorite foods! Aloe Vera vera happens to be one of them, not only because of its great digestive benefits, but also because since I was a kid this was my #1 natural remedy to treat sunburns, acne and dry skin.

Aloe vera may help decrease irritation in the stomach and intestines. The juice may also help people with irritable bowel syndrome (IBS) and other inflammatory disorders of the intestines.

Follow this simple and healthy recipe for making an easy green apple smoothie, with lots of spinach, healthy fats, fiber, refreshing green apple and of course aloe vera!

BENEFITS

• Boosts immune function
• Powerful anti-inflammatory
• Great for skin health
• Accelerates recovery after exercise
• Potent antioxidant
• Reduces high blood pressure
• Alleviates joint and muscle pain
• Boosts physical endurance
• Stabilizes blood sugar in diabetics
• Helps lower high cholesterol
• Excellent for digestion, and been shown to alleviate and even cure acid reflux, ulcers, and eliminates constipation
• Anti-cancerous


RECIPE

Serves: 1 
Total Time: 5 minutes

Ingredients:
• 1 Frozen banana
• 1/2 Lime
• 1 cup Spinach
• 1 medium aloe vera leaf, filleted (approximately 1/2 cup)
• 1 scoop of collagen peptides (I like to add these to my smoothies for an extra collagen recharge!)
• 1/2 Green apple
• 1/2 Cucumber
• Chia Seeds (to taste)

Instructions:
Combine all of the ingredients in a blender and blend until smooth.

I hope you enjoy this recipe! and remember – this is not about what works well for others, its about what works well for YOU. Be sure to keep bio-individuality in mind and have fun experimenting.

Photo by Kayleen Mesa
Follow on Instagram @dearpeachesandgrace

Body Positivity in the Fitness Industry: An Interview with Carly Compton

September 13, 2019 by Alison Hirshan

I’m ecstatic to share an in-depth and personal interview with someone I deeply look up to and have had the pleasure to work with. As co-facilitators at Project HEAL’s Communities of Healing program, she constantly inspires me to love and respect my body each and every day, and reminds me what it means to practice true self love and self-compassion.
Carly Compton is a model, fitness trainer, mentor, and coach, and I can’t wait for you to get up close and personal with her in this interview. She will explain the how and why behind her wellness company Paradise Fitness with Carly and how she practices body positivity within the fitness industry.
CARLY COMPTON model
Carly Compton from Paradise Fitness with Carly

ALI: What inspired you to start your own fitness brand?

CARLY: Despite being a multi-sport athlete and actively participating in things like yoga and hiking while growing up, I always hated my body. I struggled every single day to love my body and accept it for what it was even though it had always supported me and pushed me through difficult games, practices, drills, and other physical activities. Looking back, I believe the lack of representation I saw of my body type in popular media and especially in fitness played a huge role in fostering my insecurity, as did the diet and fitness industries that prey on your insecurities and always promise versions of a “better” you.

Throughout middle school and high school, I attempted every single diet and workout program, but none of them “worked” as I had wanted; my body wasn’t changing, and I was frustrated. My junior year of high school, I had a friend who was losing a lot of weight and getting a lot of attention for her “improved” looks. After asking what she was doing to get such visible results, I found out it was not because she had suddenly acquired a newfound passion for health and fitness but, rather, because she was bulimic. I immediately realized that I could do the same thing! I could lose weight and still eat in front of friends and family without them having any suspicion. 

After five long years of battling bulimia, I was constantly tired, my body was malnourished, I was over-exercising, my throat constantly hurt, and I was just tired of lying. I realized I could just no longer live that lifestyle and, instead of succumbing to societal expectations that were only negatively impacting my physical and mental health, I instead needed to fight the cause of my insecurities head-on. In my attempt to lose weight in order to become “more healthy,” I was actually the unhealthiest I had ever been. Throughout my recovery and afterward, I knew that I wanted to continue to exercise and properly fuel my body, but I also knew that I somehow had to do so without focusing on weight loss.

However, I did not know of any workout programs or nutrition guides that didn’t somehow have weight loss as an explicit or primary goal. I didn’t know of any trainers that weren’t going to ask me how much I weighed, how much weight I wanted to lose, and how quickly I wanted to do it. So, instead of relying on these toxic workout and nutrition plans that were counter to my actual goals, I created Paradise Fitness with Carly, an at-home workout and lifestyle program that helps individuals develop a HEALTHY relationship with food and exercise. Since recovering and changing my mindset toward physical activity and eating, my relationship with myself has never been better. I finally feel like I can truly be me.

CARLY COMPTON stretching

“Looking back, I believe the lack of representation I saw of my body type in popular media and especially in fitness played a huge role in fostering my insecurity…”

ALI: What is the mission behind Paradise Fitness with Carly?

CARLY: Paradise Fitness with Carly is, at its simplest, a lifestyle and way of thinking; it is everything I believe in and everything I hope to change about the fitness industry and its role in shaping society. The first thing that came about through Paradise Fitness with Carly was PFWC: At-Home Transformation, an at-home workout and lifestyle program that helps individuals develop a healthy relationship with food and exercise, but–most importantly–by starting with THEMSELVES. It takes the focus away from weight loss and shifts it toward strength, confidence, and self-love. The program consists of at-home high intensity interval training (HIIT) workouts that don’t require weights or equipment. This was VERY intentional. I wanted to create something that was convenient, low-stress, low-cost, and great for all levels. My mission behind PFWC: At-Home Transformation is to allow individuals to take back control of their lives, move their bodies how and when they want to, fuel their bodies without complete restriction, and work everyday on strengthening that self-love muscle. Recently, I’ve started the PFWC Podcast to talk about similar topics like this with like-minded people.

ALI: What is the hardest part of being a body positivity advocate within the fitness industry?

CARLY: Many people believe I am promoting an “unhealthy” lifestyle by promoting body positivity. This could not be further from the truth. Body positivity to me is accepting every person’s body for what it is. It is about representing minorities in size and color, acceptance and de-stigmatizing of fat bodies, desexualizing black and brown bodies, and eschewing the gender binary, among other things. These ideas that form the backbone of the body positive movement are directly translatable to the fitness industry. Healthy looks different on every body; there is not just one specific body type that represents healthy. Most of the fitness industry unfortunately relies on the complete opposite of this idea, that there is a singular “type” or societal standard that we should all strive to look like. My hope is to change that idea.

ALI: How do you see body positivity portrayed in the fitness industry – online and in-person?

CARLY: Body positivity in the fitness industry is about loving and accepting every body no matter one’s shape, size, color, and ethnicity, as well their own respective athletic ability. It is about showing that people can move their bodies and do amazing things no matter their abilities. For me, it’s so important to remind individuals that their body type shouldn’t stop them from doing what they love. The toxic sides of the fitness industry and society at large should not stop them from moving their bodies in whatever way makes them happy.

CARLY COMPTON by a basketball court
“When people look at me, they don’t see what they expect a “typical” healthy lifestyle coach to look like. They see my bigger body and just assume I’m “unhealthy,” which is an incorrect correlation we have been fed by the diet and fitness industry.”

ALI: What obstacles have you come up against within the fitness industry related to your body?

CARLY: I have been fat shamed by so many people. When people look at me, they don’t see what they expect a “typical” healthy lifestyle coach to look like. They see my bigger body and just assume I’m “unhealthy,” which is an incorrect correlation we have been fed by the diet and fitness industry. It can be hard at times because I sometimes let the bully inside my head tell me that I don’t have the right to help people live a healthy life. I have days when the comments get to me, and I think “You’re right! Maybe I shouldn’t be a healthy lifestyle coach because I don’t have the ‘look.’” But then I simply ask myself, “What does a healthy lifestyle coach look like and why?” This always helps me snap out of any negative thoughts. There is not a specific look or body shape you must have in order to have a positive influence and help individuals take back control of their lives.

ALI: How do you stay aligned to your mission of body positivity as a fitness trainer?

CARLY: I always think back to the “junior in high school Carly”, the girl who hated her body because she did not see her shape and size represented. I think about how strong my body was and how active and successful it helped me become even though I had convinced myself it wasn’t good enough. These are feelings I have since overcome and that I am trying to help others avoid. I believe that as long as you move your body, fuel your body, talk positively to yourself, and give up comparing your body to others, you will do AMAZING things. When you treat your body with love and respect, it treats you back.

CARLY COMPTON in the desert
“Do what you LOVE.”

ALI: What advice would you give other women about their own journey with fitness and body positivity?

CARLY: Do what you LOVE. Find a form of exercise that brings you excitement and happiness. Stop looking at what everyone else is doing, stop falling for the fad diets and workout programs, and start doing what makes you happy, whether that is running, yoga, walking, rock climbing, etc. Do it for YOU! The same goes for food. Fuel your body and recognize when your body feels good and not so good. But, at the same time, take days to enjoy the foods you love. Life is all about balance; EMBRACE that balance! Lastly, embrace YOU. You are beautiful, strong, and capable already–it’s just about believing it within yourself.

CARLY COMPTON modeling at the beach
Website: Paradise Fitness with Carly
Instagram: @paradisefitnesswithcarly

Mat as Mirror

September 11, 2019 by kmychalowych

Person Rolling Green Gym Mat

My yoga mat changed my life. 

For a lifelong athlete– once a tennis player, once a power-lifter and (always) a competitor– that statement carries a lot of weight. 

I spent the majority of my childhood and early adulthood in grueling, miserable workouts, in every variety and shape you can imagine. Swimming, sprinting, strength-training… you name it, I did it. In my formative years, these efforts were primarily aimed at increasing my performance in my tennis game, or later, in power-lifting and competition-based workouts. But as life moved on and these “end-goals” dropped off, I found I carried the same drive and mentality when approaching general fitness and health. If I didn’t feel to the point of collapse after a workout, or any type of physical activity, it was a waste of time. If I didn’t push myself so hard I felt my lungs would burst, I would be better off not doing anything. If I didn’t work out at least six times a week, I had failed that week in my health goals.

Of course, this level of physical exertion is unsustainable. Of course, I didn’t know that. And one fateful day, I injured myself in a workout and everything changed. At first, I didn’t think anything serious was wrong. I’d had injuries before and knew how to deal with them. So, I took it easy for a week, did some minor workouts for another week, then was back in full swing the week after–despite lingering pain. 

But that pain never went away. I wasn’t in a position in my job or my life to admit to or deal with a serious injury, so I did what I always did: worked hard, and put the pain away. I did that for a long, long time. I learned, however unconsciously, to compensate around my injury, to avoid things that made it worse– until the pain so bad, so loud and terrible, that I couldn’t ignore it anymore. I finally went to see a doctor, and the therapies began. Every possible therapy and medication for chronic pain, I’ve tried. Every non-surgical procedure, I’ve had; every kind of pain-specialized doctor, I’ve been to. And none of it helped. In fact, these things only revealed the extent and depth of my injury, and other serious health issues that had also gone unnoticed before in my body. 

And then I stepped onto a yoga mat. 

I loved the physical practice at once, finding the asanas strengthening areas in my body I had never before considered. I learned to find flexibility and strength to support my injury, and relief from compensating around it for so long.

But practicing, at first, was still an extension of my old mindset. Each pose had to be done perfectly, and as challenging as possible–if I wasn’t tired and drenched in sweat by the end, my time had been wasted. I would snicker during chants of “Om,” tune out the instructors telling me to breathe, to find balance in my efforts; to seek internal and external harmony. What did they know, anyway?

Something kept drawing me back to the studio, more than just the physical asana and the respite from pain it provided. I began to soften in my listening around what my teachers had to say, beyond just calling poses and alignment cues. One particular phrase stuck with me: “Your mat is a mirror into your life.”

Was it? 

Was my jaw-clenching practice a mirror of how I approached my life? Were my endless efforts, my fixation with failures and shortcomings on my mat a reflection of my who I was as a person? 

I wrestled with these questions as I kept chipping away at the asanas, delving deeper into self-inquiry and the practice of mindfulness. I noticed some days that my practice was more difficult, drawn-out and painful; my mind unfocused and wondering when the class would be over. Coincidentally, these were also hectic days of high stress, either at work or in my personal life. With introspection and the ever-present mantra “mat as mirror” in my mind, I began to connect a pattern with how I handled stress– or rather, let stress handle me. I worked, (and am still working!), on finding peace and solace amidst difficult situations, picturing myself as a force against them and not them against me. Similarly, I try to picture myself as a force in my yoga practice when it becomes challenging, not the challenge controlling me. 

Other personality traits, both negative and positive, became apparent as I tested this mantra “mat as mirror.” I already knew that I loved to work hard, but I found that I didn’t know where to let ease balance my efforts. My mat showed me that I didn’t know how to give myself a break, to show grace and love towards myself, and not push away pain or fatigue. It was (and still is!) an active reminder to myself as I practice, to let ease into my life and body when I need it, to cultivate “sthira sukha” as a lifestyle and philosophy.

Another notable example of “mat as mirror” was my self-talk throughout my practice, specifically as I held balance poses. I remember thinking, “you will fall, you will fall,” every time I came close to losing my balance; and, consequently, I would fall. I identified my self-talk in other life-situations was comparably negative or defeatist, whether about my ability in a task at work or in my relationships. I consciously began to change my inner dialogue around balance poses; instead thinking “you are strong and stable.” This shift in my daily practice on my mat is slowly transferring into my everyday life, and I have found myself more at ease and confident as a result. 

The wonderful thing about this practice is that it gives us the chance to do all of this inquiry, self-examination and introspection–and to start anew each day. “Mat as mirror” has become integral to who I am as a person, as a practitioner, and now as a teacher– a daily reminder for myself and my students. We are complete beings–the same person, the same body in every situation; we cannot remove parts or dilute ourselves based on external factors.

Our mats, and our practice, hold power and potential beyond the mere physical postures. Are we pushing ourselves too hard, past simple discomfort into pain? Do we do that in other areas of our lives? Or are we not pushing ourselves hard enough, giving up when challenges arise? Is that likewise how we handle difficulties outside the studio?

My yoga mat has been a gateway to freedom, empowerment, and self-discovery. It is a mirror I hold to myself daily, not solely for deep, personal inquiry, but sometimes just for a mood check or a body scan–how I’m feeling or moving. My mat reveals truths about all parts of my life that are sometimes too shrouded or elusive; it reminds me to stay present and connected in my body. It has (and still is) working on me just as I work upon it, showing me who I am and reminding me that I am not fixed or immutable. 

My mat is my mirror. 

My mat changed my life. 

How To Transform Lack.

September 6, 2019 by Brandon Jamil

To some degree we’ve heard the age-old adage, “change your thoughts, change your life.” This adage has helped thousands if not millions of people to personally transform their lives from a lacking consciousness to an abundant consciousness. This transcendent teaching tends to assists us with our relationships, our careers, our desired outcomes for any sector of our life—which in its own right is fulfilling. We’re instructed to think positively, place a smile on our face and feel good—the rest will take care of itself. For most of us living in the western society; this approach becomes limiting and leaving feeling vexed, because we’re not reaping the results we’re desiring. In the western world, we’re required to take an active role, and we must be willing to take action. But what if I were to tell you that you can take an active role within your life and co-create the reality in-which garners the results you desire? In this article we’ll discuss the core various sectors of our life. More importantly, we’ll explore our mental landscapes, which shape our thoughts, emotions, actions, habits, and how to change them! 

 

The Unconscious Mind: 

 

Psychologist Carl Jung refers to our unconscious mind as the shadow. It is said that our shadow is a projection of the darker aspects of our thinking, and the core beliefs that we tend to hide. It’s believed that if the shadow remains unconscious; we’ll play out the patterns and beliefs directly correlated to our mind. The unconscious mind is never satisfied no matter how much it’s fed. Our unconscious mind must be heard, and it always finds avenues to express itself. Due to the duality to life, our thinking contains both negative and positive—which creates both negative and positive actions. It’s our job to manage our shadow, and take back our power by empowering ourselves to observe our unconscious patterns, and transforming them. In-turn we change our life experiences. Changing our thinks enables us to witness exactly how we’ve created our life circumstances, where we’ve felt powerless, and where we choose to not take responsibility for ourselves.  

 

Finances: 

 

Due to the unconscious mind seeking lack, lack tends to show up in parts of our lives we’re completely unaware of. When we look at the psychology of the pay check to pay check mentality—we can witness the lack of skill pertaining to saving, investing, innovating, and creating multiple streams of income. When someone lives from one pay cycle to the next, the story that runs through their mind is: “there’s not enough” or “I have to wait to get enough” and “I am not enough.” These fundamental unconscious beliefs create our external experiences. If we believe we’re lacking because we’re not enough, we tend to treat our money transactions as such. For example: When your monthly budget allows you $250.00 of play money, and you choose to spend $450.00 which is $200.00 over the monthly budget. The overage causes set- backs in other areas (robbing Peter to pay Paul). This set back follows us until next month—having to deduct the overage. By our programming we’re going to spend over the amount and the setbacks continue—placing us in a cycle. On the outside looking in—we’d say, just don’t spend more than your monthly budget and you can save, and invest or create over time. But, having thoughts that fuel our patterns we repeat this cycle and reinforce the belief that we don’t have enough. To undo this pattern, we have to become aware of our thoughts about money and actively change our relationship with money. Every penny we spend must be accounted for and we must change the narrative. Instead of drowning in finical lack, first begin to observe exactly what thoughts and emotions are triggering you to feel as though you aren’t enough. Then take note of the behavioral patterns that you elicit from those thoughts. Then and only then can you take the proper steps to reprogramming your mind. Now we must introduce our mind to an abundant mindset. First let’s dispel the myth of abundance, so that we can get into what abundance is.  

 

Abundance: 

 

Abundance isn’t just waking up feeling good and simply allowing only good things come to us. We live in a material world that has laws, and these laws govern our human existence. We’re not supreme beings that dictate the sun and stars movement. We don’t have the ability to control the weather or nature. However, there is some truth to waking up and feeling good about ourselves. Abundance by its very nature is connected to us. Abundance can be anything from good health, joy, peace, prosperity and much gain. To activate this feeling of abundance; our thoughts and emotions must be congruent with the actions we choose to take externally. If we want to make more money, we need to understand money. Example: Instead of spending $200.00 on things that I don’t truly need, let’s ask ourselves: “how best can I invest my money?” “How is this transaction assisting my abundant lifestyle?” These questions are truly life changing, because we’re changing our relationship to money—which activates our ability to give and receive openly and lovingly.  

 

Relationships: 

 

The nature of our relationships contains both conscious and unconscious elements within the dynamic. When entering into a relationship with a lack mentality, we tend to attract and cling to people who reflect abandonment, self-avoidance, martyrdom, neglect, suffering, deception, dishonesty, betrayal. Our unconscious belief that we’re lacking shows up in our partners behavioral patterns—which we attempt to normalize dysfunctional bonding and call it love.  

 Spiritual teacher, counselor, tv show host and New York Times Best-selling author Iyanla Vanzant believes that relationships are where we go to heal. Primarily this has to do with our unconscious patterns, programming becoming conscious as we learn to connect deeper within ourselves. As we become conscious, we slowly begin to integrate abundance within our relationships. We understand that we don’t have to remain in an unhealthy relationship that is no longer serving our needs. In-turn life provides us with lessons that teach us what our needs are, and we begin to fulfill them. Our partners have the option to do the work as well, or they can remain in their current state of consciousness—we then choose how we’d prefer to empower ourselves from victim to victor. The core beliefs we come to understand is: there is enough, I am enough, I am worthy of a healthy relationship, I have the ability to get my needs met; and once we choose to embody our core beliefs–we’re bestowed with partnerships that share this commonality. First, we have to do the work, and not get attached or disheartened at our current state of lack.  

 

Career: 

 

The career sector of our life can be a tricky one, because we understand that our career is solely connected to our ability to generate financial stability. At the very least, we must have a job and make money to survive—there’s no magical thinking that can make this reality disappear. When we’re approaching our life, we must get radically clear on our career, vocation, and hobby. Example: I am a writer that creates content, edits, etc. My vocation is fiction writing, and my hobby is poetry. Career for most people is a set of skills that you get paid for—which doesn’t require deep, profound passion and love. The primary function for career is to pay the bills. Vocation on the other hand is something that we love, and most of the times it provides emotional fulfillment. We use our vocation to expand our creativity and sharpen our minds. Hobbies are what we fill our free time with; which can be anything. There’s no logical or reason for our hobbies. By getting clear on career, vocation, hobbies—We then can organize our life accordingly. When we’re generating lacking beliefs about any of these areas for ourselves, we find ourselves limited, which can make us feel isolated and stuck. By fulfilling each area carefully, we begin to create more and more abundance for ourselves.  

 Interestingly enough, many vocations have potential to generate abundance, but the issue that arises is; fear of not having enough. Are you willing to invest into that art project? More importantly are you willing to understand the business model behind the project? Can you market yourself? Are you willing to require payment for your vocation? If so, how much are you worth? When I ask people these questions, most recoil, because they’re now responsible to become the abundant version of themselves; which doesn’t permit them to make excuses as to why their vocation can’t make them money.  

 

In the end, we all have the potential to transform our lives, because we’re all worthy of abundance. It’s never a matter of class, ethnicity, and status—although we can’t deny that injustice in-fact happens in the world at large. Now that you’re aware on how to change your life from lack and scarcity to abundance and prosperity; you must now take the steps and be the epitome for others out there. Though you will have your challenges, and often times question how real is abundance, and even want to give up—take that step, take it now. Now is always and forever all we will ever have.  

[Read more…] about How To Transform Lack.

What to Look For in a Gym or Personal Trainer

September 5, 2019 by Ed

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It’s never a bad time to commit to a healthier lifestyle that combines diet and exercise with mental and spiritual well being to achieve your best self.  Always consult with a doctor before starting any fitness program.

As you get started down your path to fitness, you will no doubt have many questions about every aspect of your journey. It will be a process that you take one step at a time. Our goal for today is to learn what to look for in a gym or personal trainer.

We are going to help you figure out what kind of gym you need.

If you are thinking about going to the gym and getting fit, it is common to wonder what gym is the best one to join. Some gyms are small and only offer the basics, while others better resemble a fitness center where every possible activity has its own space. 

We are going to help you choose a personal trainer.

Some gyms will offer a personal trainer as part of their membership package, or for an additional fee. If you are looking for a trainer to help you achieve your goals, this could be the right solution for you. Otherwise, you will need to seek out and select a trainer and develop a schedule that works for both of you.

Here are several things that you will want to look for in a gym and a trainer.

Location

One of the biggest concerns you will face when choosing a gym and personal trainer is its location. There may be several gyms in a city or large community, but only one or two within driving distance if you live in a rural area or small town. Transportation can also be a problem if you don’t drive. Weather is also a concern if you live in a location that receives excessive snowfall every year.

Your trainer’s location will also be vital if the gym does not offer training. Long-distance between you and the trainer can complicate early morning or late night meetings and weather will also be a more significant factor.

Availability

You will need your gym and your personal trainer to be available when you are, or at the very least, be available at times that work for you. If you don’t like working out in the morning, don’t get a trainer that trains in the morning. If you can only work out at 3 am, you will need a gym that’s open twenty-four hours a day.

Trying to fit your workout into a time frame that does not suit you will waste everyone’s time and your money. You will grow frustrated at your inability to wake up or your rushed workouts, and it will be counterproductive to your fitness goals.

You need to determine how often and at what times you can work out and find a gym and a trainer that operate during those times.

Cost

Cost is going to be one of the most significant determining factors when choosing a gym or a trainer. A fair price is going to be influenced by everything we talk about, as well as your gut-feeling. 

You can try out most gyms a few times for free or by paying a try out fee, but most will want you to sign up for a monthly membership pretty quickly. Some gyms will give more significant discounts corresponding to the length of your commitment.

Sometimes the size of the gym can influence the cost. For example, a gym with a swimming pool might be more expensive than a gym without one. If you need or will make use of a pool, you might justify the cost increase. Otherwise, paying for a pool is wasted money. Many gyms have package deals that include or don’t include the pool and other extras. 

Personal trainers are much more costly than gym memberships, and they can charge by the quarter, half, or full hour. Sessions are usually once a week, but they can be every other week, or once a month depending on your budget and fitness goals.  Someone in need of rehabilitation might meet a trainer several times a week.

Reputation

Reputation is always important to consider when choosing a gym or a trainer.  You certainly want a gym that has a reputation for being well managed with clean, well-maintained equipment. Your trainer needs to have a reputation for getting results. 

Specialties or Perks

Going to the gym can open up more possibilities than just bench presses and squats. Many gyms offer Aerobics, Zumba, Boxing, Yoga, Swimming, Racquetball, and Tennis as well as many other specialty classes that you might find interesting. 

These specialty classes can be instrumental in helping you achieve your goals.  If you enjoy participating in them, you will stay motivated to keep returning and working out.

Your personal trainer’s specialty is going to be very important. A physical therapist is not going to be the best option if you want to body build or train for boxing. You need a trainer that specializes in helping others achieve the goals you would like to reach, whether it be weight loss, muscle gain, etc.

Trainer Specific

We’ve pretty much covered what you need to look for in a gym, but there are still a few things you need to look for in a personal trainer.

Credentials

Credentials mainly in the form of certifications can be an essential determining factor, especially if the cost is high. There are four widely recognized certifications and hundreds of others. The main four are as follows.

  • National Academy of Sports Medicine – NASM
  • American Council on Exercise – ACE
  • National Strength and Conditioning Association – NACA
  • American College of Sports Medicine – ACSM

If your trainer has other certifications, we recommend checking to see what receiving that certification entails. Some certifications only require an afternoon while others require a college degree.

Experience

The more experience a trainer has, the more likely they have seen someone like you before and will be able to help you. Someone terrible at their job usually doesn’t stay in business very long.

Personality 

For many people, this is a crucial factor. You cannot reach your goals if you cannot get along with your trainer. Your trainer will need to push you to your limits and keep you motivated while remaining receptive to your needs and goals.

Summary

Hopefully, after reading this over, you will have a good idea of what you need. Remember, training is only a small part of the fitness equation with your diet being the main ingredient. Your mental state and motivation level is also an essential factor. Never follow any plans blindly, always do your research to be sure your heading toward your goals.  

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