Meditation and its benefits

I never thought about meditation before.  Recently I went through a surgery and having to lie low with no physical activity for 4 to 6 weeks, well that wasn't anything that I saw as being fun.  The farthest thing from fun actually. I am an active person that does at least one to two workouts per day starting at 4:25 am. I am always on the move and don't handle sitting still very well, I get bored quickly and find that I feel better emotionally when conquering a task. How am I, as an active person, going to abstain from any activity?

Leading up to the surgery friends and coworkers would ask me this question, "what are you going to do with your time?" and I didn't have an answer.  Now I knew it was extremely important not to do anything that would risk my body healing 100%.  I knew that the purpose of this surgery was to take care of some longtime health problems that were causing me pain every day, all day.  I wanted to come out of this being 110% and being able to work out harder, longer and for the best results of my life.  I am only 34 years old and have a ton of living to do so to push myself too soon wasn't an option, but how was I going to stay still.

My first week was filled with grogginess and throbbing pain.  But by the second week I was feeling much better and my energy was coming back. Oh no, what was I going to do, you can only watch so much Good Morning America and daytime TV before you start feeling helpless...and I got this on day 2 of my second week. Then a friend asked, "Have you tried meditation?" I laughed and responded with an..."Um, no".  She suggested I try the Headspace app on my phone and said it would help.

So I starting looking more into it. I found this video and it opened my eyes to the benefits of meditating. I didn't have to sit for hours for lasting results? 5 minutes... Really?



"Silence your mind, calm your nerves and just 'be'.  Your body will speak to you". My thoughts; a sarcastic, sure it will. 

However, I would try anything to sit still for a bit and feel good about it.  When I am not working out I feel guilty; yes, I realize I have an addiction...at least it's a healthy one. [LOL]

So I sat down and downloaded the Headspace app on my phone and the description reads, "Ever want to sleep better, feel calmer, focus more and just get some relief from that busy mind? Well it's probably time to get some headspace.  Headspace is mediation made relevant to modern life.  Learn for free with Andy Puddicombe, the man the Times (London) call "The Expert's Expert'. Also featured in Vogue, Timeout, Huffinton Post and on the BBC." ... he might know a thing or two, so why not give it a try. 

A happier, healthier mind couldn't hurt, right? I do think I could benefit form a sense of calm and clarity in my life. 

So I started from the beginning with Day 1 - Take 10: [10 minutes a day for 10 days]

This was my first time ever meditating, I have done yoga and Pilates before and felt it might be the same kind of mind set... not quite.

You have to approach it in the right way. The app gives you several videos that explains everything to you, every step and how the mind actually works and reacts.  How to begin and how to calm your mind.  This was extremely helpful for someone new to this mediation subject, like myself. 

I learned that it isn't about stopping your thoughts while meditating, it's about letting all your thoughts in and then just letting them pass. You get to understand the way you feel.  "Holding the seat on the side of the road", let the volume of traffic on the road pass, don't try to run out in the street and control it all, don't get caught up in it all.  Step back, allowing thoughts and feelings to come and go. But how? I am always tempted to jump out in traffic and try to control everything in my life. Like perhaps most of you as well. 

The tip Andy gives: don't 'try' with meditation - you can't try to force mediation to work.  Let your mind come to rest naturally. 

This is my 10 minutes. Sitting back and relaxing...I'll be back. 

Wow...impressive, I wasn't able to totally clear my mind and actually had quite a few thoughts distract me but Andy was able to pull me back in and just getting a centered sense of self for that short time did make me open my eyes more refreshed.  I'd say it was better than an afternoon nap that we are never afforded in our hurried lives.

Worth the 10 minutes and worth keeping in mind and perhaps even turning into a daily routine.  Do you mediate? If not, I suggest giving it a try.

With a quieted mind I find myself not itching to move as much, just sitting calmly feels O.K. With a little more meditation I might be able to silence my mind enough and work on my minds clarity and focus in these next 3 to 6 weeks. 

Using images to help motivate and inspire

I love using my creative juices to help motivate others through fun images.  Every photo I take with my phone I see as a potential inspiration or motivator piece.

Here is an example, I am currently on bed rest from a recent surgery and I am covered in a pink blanket. I took a quick picture, added some words and boom...something that gets someone to push play tomorrow morning!

It makes something like working out more fun. Some folks have a long, hard journey ahead of them and positive motivation and things that help inspire them are huge.  I know they were important for me to keep at the front of my mind at 250 lbs. What was I working so hard for? What was going to make me get up every morning and push play?  This is my why! My daughter has helped to open my eyes and transform my life.

She has amazing energy and all I wanted was to be able to grow with her and keep up with her, to show her all that this world has to offer her.  Thoughts like that made me create this image...

There are so many images and sayings out there ... all I have to do is to match my audiences attitude. To provide them that knowledge that it is going to be a hard, up hill road but I am here to help them, to push them, to support them and to pick them up when they fall.  We all have bad days, heck; bad weeks and it's fine.  Just remember to get up, brush yourself off and dive in full steam ahead again.

Other things that I create are from the shirts I might be wearing or what I look like after a hard fought run.

I like to share what I am doing in my fitness journey, to show my followers my before and after pictures because I am no different than any of them.  I just found my 'why' and focused on it and determined to succeed.  Decide. Commit. Succeed.  Of course, always remembering my goals.

And something to always keep in mind. Keep it light...sometimes you need to sit back and laugh a little. Laugh at your form. You know, that form you just can't get, that move that Shaun T is doing and you have watched over and over again and still find yourself just jumping around for the whole 30 seconds he is doing it because you don't get it.  #TrueStory :) 

You could freak out and throw stuff or keep calm and workout :) 

Do images like these help motivate you? Do you like funny, serious, spiritual or a good mix of different kinds?  

My experience with Shakeology

The truth is, I wasn't into Shakeology in the beginning. What is a protein shake anyway? I had been using Beachbody programs for 4 plus years and doing fine without it.  I saw it as an added expense each month and with unknown benefits.

Well, the truth hurts. 

I decided to give Shakeology a 30 day trial when I purchased my 21 Day Fix Challenge Pack, it was provided as a packaged deal for a discounted price so I gave it a shot. I am a big believe in at least trying something once.  What an amazing product. 

Shakeology isn't just a protein shake. It's much, much more. There are more than 70 ingredients in it. 
Check it out!

I found out that 

Shakeology can help you:

• Lose weight
• Reduce cravings
• Increase energy and stamina
• Promote healthy digestion and regularity

Tastes delicious, too.

How Shakeology works

• Ingredients derived from whole-food sources deliver the daily vitamins, minerals, and other nutrients your body needs to curb cravings, allowing it to shed stored fat.
• More than 20 different antioxidants and phytonutrients help reduce free radical damage that can lead to heart disease, heart attacks, high blood pressure, and stroke.
• Fiber, prebiotics, and digestive enzymes help your body gently eliminate toxins more efficiently and promote better absorption of nutrients.*

What's in Shakeology

• Protein and essential amino acids help build muscles and reduce food cravings.
• Prebiotics and digestive enzymes aid in improving digestion, regularity, and nutrient absorption.
• Antioxidants and phytonutrients help counteract free radical damage that can lead to degenerative diseases.
• A daily dose of vitamins and minerals provides your body what it needs to function for optimal health.

The best part, because I know you are still doubting it:

30-Day Money Back Guarantee

If you don't start to see and feel the benefits of Shakeology within the first month of using it, or if you're not 100% satisfied for any reason, just return it within 30 days for a full refund of the purchase price, less s&h—guaranteed. That's our promise to you.

There is no turning back for me.  Shakeology is the healthiest meal of my day.  It gives me energy, curbs my appetite and eliminates the cravings I used to have throughout the day.  

There are so many things you can do with all of the different flavors, they all are great on their own but can be treated like a 'base' for anything.  I started with Strawberry and ventured into Chocolate and Vanilla.  They also have vegan options as well in each flavor.  There are tons of recipes on Pinterest and on the Beachbody website.  You can even bake and cook with Shakeology to make sure you are getting all of your nutrients.

My favorite thing for the strawberry is to add ice, 1 scoop of shakeology, 5 oz almond milk, 8 oz water, a half banana and PB2 (peanut butter powder - 85% less calories than regular and tastes amazing)

My favorite vanilla recipe was just discovered this morning and it includes graham crackers and cinnamon! It was like a cinnamon bun in a milkshake! 

And Chocolate is super rich and thick so i like to add in a cup of coffee, a tablespoon of maple syrup and almond milk and have myself a healthy frappe! 

Learn more about Shakeology: 

What other questions do you have? Leave a comment or contact me and let me know. 

What can you do in 21 days?

When I think of 21 days it just doesn't seem long enough to see real results with a workout program.  Usually the programs run from 60 to 90 days but 21? That doesn't give any time for 'falling off the wagon' or 'cheat days'.  I actually started to doubt myself and actually getting the results I wanted in such a short amount of time.

In true #iworkout fashion I buckled down the second the box showed up on my door step.  I got excited to jump in with both feet.

There is a huge difference with 21 Day Fix over all other Beachbody programs. This program is designed by Autumn specifically to help you learn portion control, healthy food choices and keeping up with a 30 minute workout routine daily.  I ordered the challenge pack so was introducing myself into a new product, Shakeology.  Huge steps were being taken this time around.  A new program, a new method and adding a meal replacement.  I was apprehensive at first but by day 2 I was well on my way to success.

The workouts were amazing! Fun, new and fresh. After having Shaun T for T25 and Tony Horton in P90X3 Autumn was a great change and just what I needed.  After each working I experimented with my Shakeology, which I used as a meal replacement for breakfast. I ordered Strawberry and was shocked at how good it was alone and impressed with how awesome it became when adding things like unsweetened almond milk, a 1/2 banana, some PB2 (peanut butter powder with 85% less calories than regular PB). YUM.

My meals were all measured out on Sunday's - fruit or what I now refer to 'purple' items were all divided up and measured so I could quickly grab them for work.  My greens, reds and yellows quickly turned into complete meals that resulted in satisfying and filling meals.  It was amazing.  I was learning how to live again.

I quickly started referring to what I was doing was "fueling the machine - not feeding the face".  I just didn't need all of the calories I was putting in before.  Also during these 3 weeks I started running! Me, running?! I know.  What I found was it was an amazing change of pace where my body was doing something completely different and getting an amazing cardio workout.  I run 3 times a week and worked up to 5 miles quickly.  I was able to ramp so quickly because of my strength from Beachbody programs.  Before I just jiggled all over and hurt every where afterwards. Now with the core strength and strong quads and calves I found myself really enjoying the run and having the muscle support to handle it, no more pain, minimal jiggle.

So how did I do? The 21 days did fly by and didn't leave any room to lose focus.  I stuck with the program and worked hard.

Start weight: 178 lbs
End weight: 171 lbs
Total Loss: 7 lbs

Gained during the 21 days: the knowledge of how to measure and eat the appropriate foods to fuel my body, a more toned body and even hit a long time goal of being able to do one real PULL UP!

Because result photos speak louder than all of the words in this blog post...

Learn more about 21 Day Fix?