9 Keys to Starting your Day in a Positive Way!

“When you arise in the morning, think of what a precious privilege it is to be alive – to breathe, to think, to enjoy, to love.”
Marcus Aurelius


Do you wake up immediately dreading the day ahead? Here are 9 ways you can start your day off right!

  • sleep(1)  –  Coffee, tea, or hot lemon water with honey – All three of these have their own nutrients that make them great for our bodies in the morning.
    • Coffee – Coffee contains powerful antioxidants that are known to fight inflammation and ward off free radicals. Also, coffee contains chlorogenic acid that is thought to prevent cardiovascular disease. Coffee also offers a short-term memory boost and is very healthy for your heart and liver. It can help curb depression and boost exercise performance along with revving your metabolism for the day. “Coffee stimulates the release of the neurotransmitter dopamine. Dopamine produces the euphoric and pleasant feelings that people often associate with their first cup of coffee in the morning” (Psychology Today).
    • Tea – There are so many different types of teas so I will only name a couple of the most popular: green tea, black tea, and white tea. Different types of tea produce different feelings ranging from energetic, calmness, relaxation, etc. The link below gives more information on tea and it’s health benefits.

http://www.medicalnewstoday.com/articles/269538.php

  • Hot lemon water – There are many health benefits to drinking hot lemon water with honey. Drinking this miracle elixir helps with digestion, weight loss, and can improve your mood (key to have a positive start to your day!).

http://www.thehealthsite.com/diseases-conditions/why-drinking-water-early-in-the-morning-good-for-health-p214/

Starting your day off with something that not only tastes good but is good for your body can help motivate you and stimulate your mood.

  • (2)  –  Motivational Reading – I am a huge fan of self-help books. Whether you think you need the help or not these books contain amazing information that can be applied to your life. My favorite books are:
    • “Daily Love” by Mastin Kipp
    • “The Power of Now” by Eckhart Tolle
    • “The Essential Rumi” with translations by Coleman Barks
  • (3)  –  Quotes –If you have been keeping up with my blog and my previous posts you know by now how much I enjoy quotes. Pinterest is loaded with great motivation and inspirational quotes. Just type in the search bar what you are looking for and bam! Instant motivation. When you find what you like be sure to save them or write them down so you can refer back to it throughout your day

.motivational-good-morning-quotes-some-days-you-just-have-to-create

  • (4)  –  Take a walk – Walking can be very relaxing and a great way to start your day. I never recommend walking alone as a woman for safety purposes so I suggest walking with a friend, family member, or significant other. Not only will the walk relax you for the day ahead but friendly conversation with another person or friend will also boost endorphins which in turn will promote positive vibes.

morning walk

  • (5)  –  Yoga & Meditation –When I first started participating in yoga it was very surreal. The thought that mainly stretching and breathing could put you in such a relaxed and steady state was amazing. For those of you who are constantly stressed and I mean those of you who wake up immediately thinking about the loads of work you have to do … yoga and meditation will work wonders for you! When I first started participating in yoga and meditation I was doing it every single morning as soon as I woke up. I made some hot tea, laid my mat out, pulled up my yoga app and got started. The mornings I did yoga were the best mornings and I started noticing how relaxed I was throughout the rest of my day. I was amazed! Now, I don’t participate in yoga as often as I used to, maybe once or twice a week, but I am still a huge advocate for it. It does wonders for your mood and promotes amazing positive vibes! The app I use is called Daily Yoga. Try it out!

homeyoga

  • (6)  –  Enjoy Breakfast – I Know you have heard that breakfast is the most important meal of the day. I 100% agree! Breakfast is my favorite meal of the day and I never start my day without it. So many people take on their day without eating breakfast and I have no idea how they do it! If I miss breakfast one day my energy levels are low and I feel like I am dragging the whole day. If you start your day by eating breakfast especially with family or your significant other, I guarantee your mood will shoot through the roof! Not only will it make you happy to have a full stomach but eating in the morning actually gives your metabolism a huge boost and revs it up for the day!

l_1580_oatmeal-fresh-berries-banana-CUT1

  • (7)  –  Plan the night before- Make a small list of about 2-3 things you need to take care of the next day. The key here is limiting your list and making it short. It is easier to accomplish the things on your list if it is short. Less of chance to move on to easier tasks and procrastinate the important ones. Some people even like to time block their days. Simply think about what you have scheduled for the next day and block out those times. After you have blocked out those times it will be easier for you to visually see the free time you have left over to go grocery shopping or fit in the gym.

Make_a_List

  • (8)  –  Prepare the night before – Pack you lunch the night before, get together the clothing you want to wear the next day, set up all of your morning supplements and vitamins, program your coffee maker to automatically start brewing at a specific time, etc. All of these things will help you wake up stress free and allow you to relax in the morning instead of rushing to get everything together for the day.

prepare

  • (9)  –  Don’t rush – Rushing can immediately bring on anxiety and stress. I am famous for rushing. You know what else I am famous for as a result of rushing? Forgetting. I always, always forget something important when I rush. It is kind of like Murphy’s Law! Whatever can go wrong will go wrong. By taking on your day one step at a time, one task at a time, moving slowly allows you to remain stress free and at ease. It’s certainly better than being overwhelmed with everything at once!

rushing_crowd

Living in the positive light is a learning process. Our happiness can only be found by changing our perception of the things around us. Our happiness and positive vibes get buried under all of the negative rubble the world hurls at us. It is up to us to slowly pick up and carry that rubble away to uncover our true happiness.

-mk


“Every morning we are born again. What we do today is what matters most.”
Buddha

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5 Types of Fat Shredding Cardio

First let me say that I am not one of those religious cardio bunnies you see sweating their life away for an hour on the treadmill. Unless you’re main goal is to shred tons of fat, and even then it’s questionable, I don’t feel like steady state cardio is as much of a necessity as weight lifting; but everyone is different. However, I do believe that various types of cardio or cardiovascular training are extremely important about 5 days a week. Cardio keeps your heart strong and healthy and also keeps your body fat down.

Below is a list of five different types of cardio and what they can do for your body!

  1. Steady State Training

treadmill

  • Involves training at the same workload OR the same speed & level for an extended period of time ranging from about 20 minutes to 60 minutes.
  • Steady state cardio is constant; there are no moments of rest.
  • Steady state cardio will burn fat AND muscle. Those of you more focused on building muscle might want to avoid steady state training.
  • An example would be jogging at speed level 7 for 30 minutes on a treadmill or using the Stairmaster at level 4 for 30 minutes.
  • This type of cardio training is great for all fitness levels especially beginners.
  1. HIIT: High Intensity Interval training (my favorite!)hiit
  • HIIT requires you to train at a high level for a short period of time followed by a relaxed recovery period.
  • The switch from a higher intensity to a lower intensity really heats things up and confuses the body.
  • This type of training is great for all fitness levels.
  • For those of you who are focused on burning fat without eating away at the muscle you have worked so hard to build, I would recommend utilizing HIIT. It allows the body to burn fat while holding on to muscle.
  • An example would be training on theStairmaster beginning at level 4 for the first 4 minutes. Bump it up 2 levels to level 6 for 2 minutes. Bump it up 2 more levels to level 8 for 2 minutes then bump it up to level 9 for the last-minute. Repeat this process 1 – 2 more times to complete the training sequence.
    • You can adjust levels/speeds to your fitness level. Beginners may start at level 3 instead of 4.
  1. Fartlek Training – My brother introduced me to this type of cardio training after he received his PT certification.

fartlek

  • Fartlek training is very similar to HIIT.
  • Traditional Fartlek training is unstructured and is performed by surging from one landmark to another.
  • It can also be structured. What I mean by that is you can train by determining what speed and time to perform at; basically creating a routine.
  • This type of training is very demanding, therefore is recommended for people who are experienced with running and fitness.
  • For more information on Fartlek training and sample Fartlek training workouts click the link below.

http://running.competitor.com/2012/03/training/workout-of-the-week-fartlek-session_49932

  1. Circuit Training or Super Circuit Trainingdeadlift
  • Traditional circuit training involves rotating through pre-determined exercises for a certain amount of time or rounds.
  • Super Circuit Training is aerobic training that involves a combination of anaerobic exercises like resistance training with short periods of cardio.
  • An example of this would be to perform 3 minutes on the treadmill followed by 1 minute of squats then immediately performing 3 minutes on the elliptical followed by 1 minute of leg presses, so on and so forth.
  • This type of training is perfect for those of you trying to squeeze maximum training into a short period of time.
  • Super Circuit training is also great for those of you competing in anesthetic competitions like body building. It allows you to burn the fat without wasting precious muscle mass.
  1. Cross Trainingcrosstraining
  • When I do decide to train cardio, I am a huge fan of cross training. I get bored easily so I like to switch it up to keep my motivation high.
  • Cross training is simply switching from different cardio machines remaining on one machine for a certain amount of time and then switching to another for a certain amount of time.
  • An example of this type of training would be performing 10 minutes on the treadmill, switch to 10 minutes on the arc trainer, and then 10 minutes on the stationary bike.
  • You can also choose to switch machines each day: stationary bike one day, treadmill the next day, etc.

Frequency, Duration, & Intensity

  • 3 – 5 sessions a week is recommended
  • 20 – 60 minute sessions
  • 55% – 90% of your max heart rate

These numbers can change. We aren’t robots therefore we are not all the same and do not require the same times, intensities, and frequencies. Consult with your doctor or personal trainer to determine what your body needs.

Not one type of cardio is better than the other though each one yields very different results. When determining which type of cardio training is best for you I recommend utilizing one that you enjoy doing. If you don’t enjoy cardio at all HIIT or Super Circuit Training might be right up your ally. If you are a book-worm and don’t mind reading while doing steady state cardio then by all means give it a whirl!

You need to find the type of physical activity you enjoy doing to keep your body and mind as healthy as possible. If you don’t enjoy it, do you think you’ll be motivated to do it 3 – 5 times a week? My guess is probably not; I wouldn’t.

Be healthy. Be happy.

-mk

T.G.I.M: How to Look at Monday in a Whole New Light!

monday2mondayembrace

Monday; the day of the week everyone seems to share so much disdain for. Why is that? Maybe you hate your job … or, maybe it’s because it is the first day of the week making it the day furthest away from our freedom (aka Friday)? Maybe you hate Mondays because you have the hardest time “gettin’ goin’” for the week ahead. Either way, everyone seems to have some sort of negative feelings towards Monday.

Try looking at Monday in a completely different light:

Monday; a fresh start. The day of the week where you can take care of the things you couldn’t accomplish last week. Maybe last week you made some mistakes or maybe made the wrong decisions … Monday forgives. Monday allows you to start over new; to start over fresh and rejuvenated. So what if you went off track with your diet and fitness regimen last week. Enjoy it, let it go, and get back on track Monday. With each new day comes a new start.

“With the new day comes new strength and new thoughts.” – Eleanor Roosevelt

It’s amazing how when you change your thoughts your whole world can change.

“A man is but the product of his thoughts, what he thinks he becomes.” – Mahatma Gandhi

Question:

  • What do you do Monday morning to get yourself motivated for the week?
  • Starting my morning with a fresh cup of coffee & positive thoughts always sets me straight for the day & week ahead!

-mk

Achieving Balance in an Unbalanced World: Is it possible?

Is balance possible? In a world where we are constantly juggling responsibilities is it truly possible to achieve perfect balance in our lives?

balance

We are constantly being pulled in so many different directions: work reports, deadlines, children’s play dates, hobbies, school, part-time jobs, etc. The list goes on and on … and on. Even your house is calling your name! The front door needs to be fixed, there’s a leak in your bathroom, and you have to paint the living room walls because your children “ran out of paper”. Yikes! You think, “Gosh, there’s not enough time in a day!” A strenuous work load and  having to make time for your family along with household chores is difficult to balance. You feel absolutely exhausted even though you’re not pushing forward or making any progress with anything. Why do you feel this way? Because you are trying to balance everything in your life.

If balance is so impossible to achieve then what are we doing every day to make time for the different responsibilities in our life?

It’s called counterbalance.

Work-Life-Balance41

Counterbalancing is simply prioritizing. It is the constant shift of our attention from one thing to another to make time for everything in our lives. This will naturally force you off-balance. That’s okay, as long as it is done so for the right reasons. Sometimes you have to be at the top, the bottom, or to the extreme left or right side in order to give your attention to your priorities.

There are two parts of your life that you will continually attempt to balance out:

  1. Work and life
  2. Within work and within life separately

There will be times at work where you may feel like you are being pulled in different directions. Priorities at work are ever-changing which is completely normal. You will be at extreme ends of the scale much of the time.

In order to counter balance your life there are three things that need constant attention:

  1. Family and friends
  2. Body and spirit
  3. Personal needs

balance3

Family and Friends

  • Make time to spend time with those close to you, especially family; even if it involves putting household chores, work responsibilities, and hobbies on the back burner. Just be sure when doing so, it doesn’t produce negative effects. You have to pick and choose what needs to be taken care of and what can be put off.

Body and Spirit

  • I am a huge advocate for taking care of your body and spirit. Whatever direction you choose to take for physical activity: yoga, weight lifting, running, walking, etc. It is truly important to take of yourself. When it comes to spirit everyone has different beliefs. You can take care of your spirit by joining a church, meditating, giving back to the community, etc. Exercising your body and spirit is important to living a healthy lifestyle. Stress relief will naturally help balance your life.

Personal Needs

  • Let’s face it. We just don’t put aside time for ourselves. When you work full-time and have a family to take care of, it’s easy to put your own needs on the back burner. The thing is, setting aside time for yourself is very important. Even if it’s just 5-10 minutes every morning before the kids get up or on your lunch break from work … 5 – 10 minutes alone to reflect will relieve so much built up stress! Go get your nails done, a massage, go for a walk, read a book, go to the gym, go shopping, go to a gun range, meditate, participate in yoga, etc. We don’t utilize these things as often as we should.
  • Not only should you set aside time for what you love but you should take care of yourself just as well as you take of your family. If you have a family, I’m sure you are strict in making sure your family eats three meals a day but do you, yes you as an individual, make time to eat? Probably not. Here’s an example; my mother played such a huge roll in my health when I was growing up. She made sure my brother and I ate 3 meals a day, that’s breakfast, lunch, and dinner. The problem? She doesn’t eat breakfast, never has, and rarely eats lunch, if she does its very small maybe a granola bar. She is such a hard worker that she puts her work and family needs before her own. I am sure she is not the only one that does this. You, the one reading this, probably falls into this same routine. You have to make time to nourish your body.

Below are a  few simple ways you can satisfy your own personal needs at home and/or at work. 

  1. Snacks – If you are a person who doesn’t eat enough or your work doesn’t allow you take very long breaks, buy snacks specifically designated for your office. You go to the grocery store for your family right? Well, buy your own snacks you can take with you to work. You can also meal prep if you have the time to cook your meals for the week.
  2. Music – Music is extremely underutilized as a stress reliever. Maybe your office doesn’t allow you to play music. That’s okay. Bring some headphones with you. When you go on your break walk outside, sit down, plug-in and relax. Whatever music relaxes you is what I recommend. When I am trying to clear my mind I use an app called Spotify and type in “Relaxing Music” in the search bar. It brings up different playlists I can choose from. I choose one, sit back, and chill.
  3. Meditation – This may require some practice but once you learn how to meditate and clear your mind it works wonders! There are also apps out there that will walk you through the meditation and breathing process.
  4. Reading – Reading a book is an easy way to escape the real world. Whatever interests you, fiction, science, fantasy, romance, etc, bring your favorite book with you and read on your break. It will refresh your mind and allow you to escape reality!
  5. Manicures & Pedicures – I am targeting mostly women with this one, not saying that there aren’t men out there who love these, but a large majority of women are fans of manicures and pedicures. This is such a great way to clean yourself up, especially if it’s been a long week planting or playing with your kids. The plus is that it’s relaxing! (They have massage chairs that will make you feel like jello) ;).
  6. Date Night – Let’s face it, when you have a family it’s difficult to designate time for dates but I think it is a necessity. Now, you obviously can’t go on a date at work but you can certainly make time for it. Making time for date night with your significant other is very important not only for you as an individual but for your relationship. It’s refreshing to get that alone time and chances are you probably need that “connection” (you pickin’ up what im puttin’ down?)
  7. Set aside alone time in the morning or at night – Talk to your family or significant other and just let them know that you want ten minutes alone just to relax and de-stress. It can be in the morning before your kids wake up or at night after they go to bed. For those of you who don’t have families to take care of setting aside time should be easier! No excuses! 😉 Setting aside mental time will help you rejuvenate and recharge.
  8. Lists – Now, I know some of you are list people. If there are multiple things you need to take care of make a list AND prioritize; key word being PRIORITIZE. That is how you truly counterbalance.

Join the conversation

  • Do you think it is possible to achieve true balance in life? Or, are we constantly shifting from one side to the other counterbalancing our work responsibilities and life responsibilities?
  • What are some things you do to either counterbalance or achieve true balance within your own life?

-mk

10 Success Quotes that will Skyrocket Your Motivation!

10 Success Quotes that will Skyrocket Your Motivation!

“Inspire to Motivate”

I am a quote fanatic! They are all over my Twitter, Instagram, and Facebook pages; not to mention all over my walls in my apartment! They inspire me and help motivate me to take on my day! It helps to see someone who has experienced life give you a piece of their wisdom; something that they learned from living their life, right?

Here is a list of the Top 10 success quotes I compiled to help inspire you! I also included some fun and unique ways for you to keep your favorite quote(s) readily available in case of emergencies! 😉

  1. “When you want to succeed as bad as you want to breathe, then you will be successful.”– Eric Thomas
  2. “The will to succeed is important but the will to prepare is just as important.” – Eric Thomas
  3. “Don’t expect anyone else to believe in your doggone dream, it’s yours!” – Eric Thomas (you can tell I love Eric Thomas quotes huh?)
  4. “The most important thing is this: to be able at any moment, to sacrifice what you are for what you will become.” – Charles Du Bos
  5. “There will never be a right time to do a great thing. You have to create that time. You have to create that opportunity.” – Eric Thomas
  6. “No one is going to hand me success. I must go out and get it myself. That’s why I’m here. To dominate. To conquer. Both the world and myself.” — Anonymous
  7. “Accept responsibility for your life. Know that it is you who will get where you want to go, no one else.” – Les Brown
  8. “Build your own dreams, or someone else will hire you to build theirs.” – Farrah Gray
  9. “In order to succeed, your desire for success should be greater than your fear of failure.”– Bill Cosby
  10. “My philosophy is that not only are you responsible for your life, but doing the best at this moment puts you in the best place for the next moment.” – Oprah Winfrey

Now, I know what you’re thinking, “ I have a favorite quote that motivates me so much but I have such a hard time remembering it.” Well, today is your lucky day! I am going to give you some unique ways for you to keep inspiration and motivation around you throughout your day!

  1. Inspirational Jewelry – Inspirational jewelry has blown up within the past few years and is something I am completely in love with! What better way to keep inspiration and motivation with you than around your neck or on your wrist; some place where you will see it daily! Small boutiques have great assortments and also online. Click the link below to find jewelry that speaks to your heart!

https://www.etsy.com/search/jewelry?q=inspirational+quote+jewelry

  1. Inspirational Wallet Cards – You can order a personalized wallet sized card that you can have with you wherever you go! This is such a great idea, especially for those of you men who aren’t really into the whole jewelry thing. These would be great small gifts for friends, family, or your significant other! Click the link below to look at inspirational wallet cards.

https://www.etsy.com/shop/riskybeads?ref=l2-shopheader-name

  1. Do – it – yourself Picture Frame Quote – I am sure you have seen something like this in department stores or home goods stores but why spend $20 on something you can make yourself at home! All you need is a printer with ink and an old picture frame. Of course if you want to get all fancy you can spend the extra few dollars and buy a new frame. Either way all you have to do is type up your favorite quote on a program like Word, Publisher, or Photoshop. Edit it however you would like (change the fonts, colors, background colors, etc.) save and print! After that all you have to do is cut it down to size, stick it in the frame and BOOM! You just made your very own picture frame quote.
  • I recommend hanging it or sitting it somewhere you will see it every morning and night like your bathroom counter or on your night stand!
  1. Set your favorite quote as your wallpaper on your cell phone, Ipad, laptop, and desktop computer! We live in an ever-growing technological world. Everywhere you turn there is a piece of technology to look at … why not add inspiration and motivation to it that will keep you on track throughout your day?
  1. Create easily accessible bookmarks on your computer that will hold any and all links to your favorite motivational and inspirational quotes! All you have to do is open your preferred search engine, for me it is Google chrome, and when you come across a link you want to save just click the star at the right hand side. It will then ask you to add to folder OR you can create a new folder. You can name it “My Inspiration” or “What Motivates Me”.

There are so many unique ways to keep yourself motivated and inspired throughout your day! Utilize some of these and you will be amazed at how your motivation sky rockets! Know someone who could use some inspiration today?

Share this post!

“We rise by lifting others.”

Meagan Kunisch

Diet or Exercise – Which one is more important? Part. 1

Part 1: Diet or Exercise – Which one is more important?

For the past couple of days I have been posing this question to my friends on Facebook, my followers on Instagram and on Twitter and the responses have been amazing!

So, which one is more important?

I found that choosing one or the other can be very situational.

One blogger commented that,

“They are both important. But it depends on what either of them can and will do for someone. Are either for weight loss, disease prevention, diagnosis corrections, build of stamina, preparation of a marathon, walk increase. One may be more important than the other depending on the situation.”

Determining what your goals are is essential to figuring out where you should start and what you should focus on first. If you are working on weight loss many might say to focus on your diet first and later down the road exercise will come into play. Some would also say to focus on diet MAINLY along with a light fitness regimen.

Another blogger posted that,

Wellness is achieved through a balance of many elements. Nutrition and exercise are two of the most important factors in determining your health status. As a registered nurse, I educate patients on both topics. In terms of preventative health, lifestyle modifications like diet and exercise are a great defense against chronic illness. There is a direct correlation between diet/exercise and risk for diabetes, high blood pressure, high cholesterol, heart disease and many other debilitating illnesses. Diet is more crucial for my patient population because they are paralyzed and do not have the luxury of physical activity.”

Did you catch that?

Her patient population consists of people who are paralyzed. Do you think they have the luxury of exercise? Certainly not, diet is most important to keep their bodies as healthy as possible.

Almost all of the responses I received were in agreement with both of them (diet and exercise) being equally important as a whole, but when it came down to choosing one or the other nutrition took center stage.

What is considered good nutrition?

According to the National Food Service Management Institute, “good nutrition means getting the calories we need for energy and the nutrients we need for proper growth.” They also state that, “Variety, balance, and moderation are keys to good nutrition”. If we look at those three keys to good nutrition how many of us can honestly say that we pick the foods we eat because we need the nutrients it gives us? My guess would be not too many. We pick the foods we eat

because it’s what we like, it’s what we crave, out of habit, or addiction. Good nutrition can be achieved after we have educated ourselves on what foods give our body what it needs.

The link below lists types of foods and lists specific nutrients they offer!

http://www.whfoods.com/foodstoc.php

Here are some pointers in achieving variety, balance, and moderation:rainbownutrition

  • Variety
  • An easy way to obtain variety in your diet is to make sure you’re meals include an array of different colors, much like a rainbow!
  • Balance
  •     Fruit and vegetables should make up half of your plate shown in picture B. The remaining half should be split between protein choice and starchy/whole grains choice.divided_plate_630
  •     Learn how to calculate the calories you need daily. The link below can help you figure out the total calories you need daily for your size and also show you how to calculate the calories you need to lose weight.

http://www.eatingwell.com/diet_nutrition_health/weight_loss_diet_plans/diet_reports_information/3_easy_ways_to_balance_your_di?page=2

  • Moderation

I know you have heard time and time again, “Moderation is key” Well, it is!

  • Moderation is the control or the regulation of food intake WITHOUT depriving yourself of the foods you love.

This is key when it comes to good nutrition or dieting.

Utilizing moderation in your diet does NOT mean depriving your body of the foods you crave or enjoy.

For instance, I LOVE chocolate chip cookies but does that mean I am going to sit down and eat the whole container? No. One or two cookies will suffice! This can also be applied to alcohol consumption. Ladies, I know we love our wine but does that mean we have to drink the whole bottle? No. Moderation is key. One or two glasses are all we truly need unless your ultimate goal is to get plastered … (yikes!)

Moderation also means “changing it up”.

Consuming the same foods in excess can cause major health issues. Some nutrients may accumulate to toxic amounts, which can lead to serious disease. For example, too much vitamin A during pregnancy can cause birth defects.

By “changing it up” we can lower toxic levels in our body. Instead of eating a banana every single morning try eating an apple one day, a banana the next, and maybe berries another day. This gives us a variety of different vitamins and minerals and not too much of the same vitamin or mineral.

What can good nutrition do for you?

No one can deny that good nutrition has unlimited health benefits. Good nutrition is essential for our bodies to operate optimally for a lifetime. Medical online states it perfectly,

“…the benefits of good nutrition can be found in physical and mental health because a healthy diet provides energy, promotes good sleep, and gives the body what it needs to stay healthy.”

Here is a list of health benefits good nutrition offers (just a few):

  • Healthy heart
  • Strong bones
  • Higher energy levels
  • Better weight control
  • Positive brain health
  • May reduce the risk for stroke and other cardiovascular diseases
  • Reduce the risk for type 2 diabetes
  • Help decrease bone loss

Above are some of the most important aspects of good nutrition. We can all agree that these are just a few examples among the thousands of ways to achieve good nutrition. Eating whole foods and drinking lots of water is the best way to maintain a healthy body. Try staying away from any beverages and snacks high in artificial ingredients and artificial sweeteners (splenda, equal, sweet ‘n’ low, etc.). Be sure to utilize the three keys to good nutrition: variety, balance, and moderation. Also, try to “eat a rainbow a day”; this simply means to choose colorful foods. These are just a few easy ways that will help you switch from an unhealthy diet to a nutrient dense, healthy diet.

If your ultimate goal is to live a healthy lifestyle nutrition alone won’t give that to you.

You have to be willing to put in the blood, sweat, and tears in the gym!

I know, I know … it’s hard and it hurts. Well, look at it this way, if it was easy every person in the world would be doing it! Nutrition and exercise truly go hand in hand. They’re “two peas in a pod”, “two halves to a whole”, or even your “yin and yang”; you truly cannot have one without the other unless you have a physical impairment hindering you from moving your body. Physical exercise should be as much of a necessity as breathing!

Let me paint a picture for you.

You don’t exercise nor do you like to. You believe that you are a healthy individual because you “never” get sick during flu season. You consider yourself a pretty healthy person even though that long walk from your car to your office or climbing a couple of flights of stairs makes you feel like you just ran a marathon! You’re pretty convinced that you just don’t NEED to exercise because you “never” get sick.

What happens as you age and maintain this sedentary lifestyle?

Your heart grows weak and heavy; it isn’t strong enough to pump the blood your body needs to move effortlessly. Heavy breathing ensues not just when you walk up a flight of stairs but the slightest physical exertion standing up out of a chair can throw you into a breathing frenzy! Your muscles slowly waste away not only as a result of aging but as a result of inactivity making you prone to injury. You also develop osteoporosis in your bones making them very brittle, frail, and very susceptible to fractures or injury.

Before you know it, you’re either bed ridden or ordered to be in a wheel chair for the remainder of your life all because you decided not to designate only 30 minutes a day to exercise.

Here is an amazing fact:

Just 30 minutes of cardio and weight lifting each day can have an amazing effect on your bones when they…

6.9.2015 – Part.2 of Diet or Exercise – Which is more important?

meagan kunisch

A Book with Blank Pages

happiness

Is it bad that I don’t have my life mapped out like others? I have such an array of interests that keeps me on the edge of this confusing leap of faith we call a “career”. Is it so terrible that I don’t want to be stuck behind a desk for 20 or 40 years listening to how terrible I am doing instead of how great of a job I’m doing? That is not what I want for myself.

I want to enjoy life.

I want to experience life.

I want to skydive, ride horses, hike mountains, swim in lakes, ride roller coasters, and pick beautiful wildflowers off of the side of the road as I travel across the country. I want to eat delicious food from Ireland and Italy. I want to eat desserts and drink vino (wine) from France. I want to know what it feels like to lose something and what it feels like to win. I want to feel the struggle, the persistence, and the dedication it takes to turn nothing into something. I want to love and be loved. I want to marry “the one”. I want to experience growing life from within and raising him/her in our beautiful mess of a world. I want to grow old with the love of my life and be able to talk about the many adventures life gave us.

Isnt that what life is all about?

I truly don’t see myself sitting behind a desk working like a dog for “the man”. I don’t see myself making my boss his money, I see myself making my own money. My own money that I can soon one day use to experience all of life’s amazing adventures and little treasures.

My true happiness? It’s not in creating a plan for my life and having it “all figured out”. It is taking one day at a time and seeing what each day has in store for me. It is feeling the warm sun on my skin and feeling the cool breeze through my hair.

 Only then do I know that my life is mine to live,

My own story to write and create,

A book with blank pages.