Here we are half way! Excellent Take some time to reflect week 3.

By doing so, you will get to know what “you” want and what is working for “you”.  Take out your journal and write about week 3, what you enjoyed, what you didn’t enjoy and why, what you did not do and why.

Are you making powerful choices or are you resisting?

1) keep journaling

2) keep moving forward no matter what!

3) keep “being authentic”

4) keep the practice of foregiveness (health for the soul a mind-body-soul detox) “Be forgivable”

5) keep “loving” yourself and others it is the highest part of self

The intention this week is to share with you the power of the mind

Last week I shared that we think automatically, especially when something “happens” , that thinking is coming from a place from our past and we relate to what happens now, from there. If we can stop for a moment and practice observing the “what happened” from the now, then we can teach our brain to move in a creating, solving, loving position.

When you practiced forgiveness you needed to stop and think in the moment and let the past go. This is where miracles can happen :). What happened in the past is NOT real, it is done and gone. The “Now” is where you can create anything you want, by not relating from your past. What “happened”, is what happened or as I like to say “it is what it is” I now move on. Guess what, life does happen to all of us! I prefer to train my brain to be in a healthier position to manage what comes up. What I’m also saying is, you will never feel like a “victim” when you practice letting what happens go and to move forward! YES we are human and we have emotions, let them be, they are a signal to your “self”, that is authentic. Teach yourself to read the emotion and move in a way that inspires you.

Again many many great books on this subject!

 Go to your library or book store and find a book that resonates with you :). If you do you will be putting something wonderful into practice for your life, NEVER BE A VICTIM AGAIN!

Week 4 to optimum health:

“The real voyage of discovery consists not in seeking new landscapes, but in having new eyes”.

Marcel Proust 

• Guess what! Keep de cluttering But this week we are going to practice de cluttering negative or self defeating thought. (my hubby calls it the “weeds” of the mind) Be aware of your thoughts throughout you day, when you “feel” an emotion that does not vibe with your authentic self, Stop and reflect on how you are thinking. Write it down, (this may feel uncomfortable) however we need to see what is happening in order to shift to where we want to go.(reframing) Then write down a positive affirmation to counter that thought, repeat the affirmation until you”feel” it to be true to you :). Example: I’m feeling down, depressed, I stop (observe my thoughts) I write it down, it could be a thought like: “I hate what is happenng in my life right now”. My new thought could be: “I have so much to be grateful for today, life always works with me”(reframing). This will start to shift your mind, to find a solution to what is happening. Remember we will never get rid of the happenings of life ONLY how we see them Happy gardening!!

• This week take all sugar and artificial sweeteners out of your diet, except organic local honey or organic pure maple syrup for flavour, OR try a natural sweetener like agave nectar. Read labels this week! You will be surprised what items have sugar and artificial sweeteners! Especially take out items that have high fructose corn syrup. Don’t get me wrong here; I’m not saying that sugar is “poison or bad” what I’m saying is to be more “aware” of the bombarding amounts of sugars that are put into our foods today, especially the ones that are geared to our kids! Keep our intake of sugar to fruits and veggies for the most part. Remember; I enjoy my cheat day and I enjoy something sweet too, however I’m much more aware on how I enjoy that treat. I also have trained myself to keep my diet 90% clean. Look for this topic in up and coming blogs

•  How is your rest? This week check yourself to make sure you are getting at least 7 hours of sleep, if not what can you do about it? Do you need to consider changes to your comfort of sleep a) your mattress, b) your pillow c) is your room to hot. Would you benefit from an air filter in your bedroom? Keep electrical items away from your bed this includes electric blankets and alarm clocks. Keep bedrooms to a minimum with clutter, keep your bedroom for sleep and love making only.

• Keep moving! increase your walk to 25min 5 days a week. (For those starting out) for those that are active keep going and start learning to listen to your body, is it time for a change, a rest (I only recommend a couple of days rest if you are just starting out) if you have been working out for more than a year, take a week off! Your body will be thankful and more powerful in the long run

• This week take one day to do a news (media) fast! YES; NO news, if you like it try 2 days and so on, do something for you in that hour (like read a great book on the mind)! OR try some stretching exercises, there are many nice DVD’s out there that you can do in the comforts of your home.

•  Research this week the supplement Vit D3 ( the sunshine vitamin) especially during the winter and flu season, go to your local health food store that you find knowledgeable on the topic. You can even ask your Dr. for a test to see if you are deficient. This vitamin is getting a lot of press and the findings of it’s preventions is extraordinary.

• This week buy yourself some more flowers

• Remember: the happier you are the more brighter and successful your life will be!

Have a great week, I know YOU can do it! Just keep moving with no expectations ( I call it playing the game) and have FUN!

Looking forward to hearing more about your journey,

Your Beautiful,

Michelle

Week 3 Wow! As you enter week 3 and reflect week 2 what came up for you ?

1) keep journaling gratitude

2) keep moving forward!

3) keep following your heart

4) keep loving yourself

The intention of this 8 week blog is to move and inspire, as you read the suggestions (that I have implemented in my life) you may take on the whole week, or you may get a thought while reading the post that inspires you to move or change in your direction. It could be that you chose to change something in your diet like ” orange cheese and switch to eating more broccoli”. Or did you change something else that resonates with you?

These are guidlines that worked or are working for me, always do what works for you! It is all about you Remember it’s all about that little nudge

 Continue with the new positive changes you made!

Week 3 to optimum health:

“To get something you never had you must do something you’ve never done”

• Keep decluttering

• Research more on the topic of purchasing your fruit, vegetables and lean meats organically. More and more local grocers are stocking organics in their stores, also there are specialty stores just for organic foods. Organic is now reaching a popularity that it is becoming much more affordable!

• Try adding nuts and seed to your diet; Almonds, Walnuts, Cashews, Sunflowerseeds, Pumkin seeds, giving the body omega 3 fatty acid, magnesium, zinc, Vit E, great for heart health and even weight loss!

• You are now moving more! How can you increase your workouts this week. Did you find a workout that fits you and your lifestyle? Did you start a sport that you have always wanted to?

• This week practice: the art of forgiveness, You do no one, but yourself a favor. Not being able to digest the wrong that a person has done to you, is your problem(problem/ownership),not his/hers. It is hurting you, not him/her. I used to have a hard time with that statement! We are human and humans think automatically (from our past), we relate to others in a subconscious manner. This also means forgiving ourselves! We make mistakes, “that is human”, clean them up and move forward. When I say clean them up, I mean; say sorry, take ownership and create a wonderful relationship that you both deserve . This week, take a look when you are judging a situation with someone if you feel wronged, step back and take a closer look, remember they too are communicating from what they only know. “Forgive them for they do not know”. If you allow it to fester, we become resentful and your relationship has now shifted. We will also dwell in the past when we don’t forgive and when we are there we will not move forward. Treasure and focus on what you love about each person you have in your life and focus on what type of person you desire in your life, chances are the people that don’t fit will naturally fade out and you will have an abundance of people you do want! It is all about choice.

• An affirmation could be: I set my past free and forgive myself for my participation.  

                                                                I easily forgive others and I AM easily forgiven.

• Forgivenesss is very freeing to the Soul and it does take practice.

• I recommend reading much more on this topic, go to your library and pick a book that resonates with you, if you seek it you will find it! This topic is vast.

• On that note; keep good healthy company this week! Love knows no limits and true friendships last a lifetime. Get back in touch OR get in touch with someone who means so much to you This week buy them flowers Show your gratitude! You will be pleasantly surprised when you truly come from your heart with no expectations as it is all about giving. Keep your intentions inspiring.

Have a great week! 

You are beautiful,

Michelle

Congratulations you completed week 1! The key now is to keep your new habits going, this takes time and perseverance.

The more you practice and focus on the new habit, the more it becomes second nature in your life.

As you enter week 2 reflect week 1 for a moment take your journal and write these down and answer them, celebrate your accomplishments, as one step is always the beginning of the journey. Reflect on these accomplishments anytime when you think you may not be making any headway.

Remember; as long as you are moving in a direction that moves with your heart you are on the right path, always celebrate and focus on what you HAVE done NOT what you have not done :). You will be pleasantly surprised with this way of thinking.

1. What did you accomplish?
2. What did you change?
3. What did you learn about yourself?
4. What is important to you?

Continue with your new positive changes you made

Week 2 to optimum health:

                               ”Think health to “BE” healthy”

• Stop drinking chlorinated water. Look into purifying your water or look into a spring water or ozonated water.

• Keep de cluttering! Notice how this really feels when you accomplish one thing at a time

• Add Green tea to your diet, I recommend a loose leaf Japanese Organic tea,try to substitute it for your morning coffee. You may add a tsp of unpasteurized local honey. Follow the brewing instructions carefully with Green tea to get the full healthy benefits.

• Add cold water fish to your diet once this week. I recommend studying  “Clean eating” way of eating, there are many great books and magazines in your local grocery store on the topic. You will find recipes that will most pleasantly surprise you! You will also get a break down of the Nutrition in the recipe. What worked for me (remember find something that will work for you) is eating 5 - 6 x per day keeping my portions under control and most of all eating CLEAN whole organic foods. For me this was really fun to learn easy to incorporate in my life and now it is a lifestyle! wooohooo. P.S. I did give myself a treat day too! and still let go of 75lbs!

• Increase your walking to 30 min. per day, now look into adding a form of resistance training 3x week. Start light (if you are new) again there are many sites and personal trainers out there that can assist you in creating a plan to fit your lifestyle and fitness goals, however I highly recommend weights to be added to your fitness no matter what age or fitness level you are at. There are fitness competitors that are in their 70’s!! Find a routine that inspires you and keeps you motivated, this is important to keep you coming back for more. Remember; there is a start in this process again keep a fitness journal and record your progress, you will be amazed if you stay motivated at how fast your beautiful body will transform Remember it’s all about Perseverance.

• This week you will practice the art of self Love. Everyday you will stand in front of a mirror after your shower, in your bedroom, where ever you can see and look at most of your body and into your own eyes. This is the practice; Stand in front of the mirror and look yourself in the eyes (you have beautiful eyes by the way) and repeat ” I love you (say your name)exactly the way you are, you are beautiful” and then smile. Repeat this until you BELIEVE it to be true you will be pleasantly surprised. Hey it is easy to say to ALL the ones we truly love, why not you too, you so deserve your love just as much as the ones around you. Sure it may feel uncomfortable at first, but so did all your other firsts in life :). Record in your journal what comes up for you, the more you love and nurture yourself the MORE you have to give ;). Affirm this daily.

• Keep writing in your gratitude journal and hey anything else you may wish to journal.

Looking forward to hearing from you! You may wish to post a comment. If you enjoy the posts please subscribe to our rss feed.

Until next week, keep going!

You are beautiful!

Michelle

As I continue my journey to optimum health and fitness I thought of a neat way I can share this with you here on my blog.

My personal training and nutrition program has opened a way of “being” for me that with much practice and will, I’m a whole new person inside and out!

I’m putting together an 8 week program here for you, follow it or not, I have always felt that a nudge in some direction made me either choose or start moving. So here is your nudge to be in action of your health and wellness.

Week1 to optimal Health:

• De clutter; keep this simple or go all out! Areas that may be cluttered are: your desk, closet, bedroom, kitchen cabinets, your car, your entry way. What is on your mind to fix or clean start writing these down and do it one by one. I mean one by one, start one project and move to the next freely. De cluttering opens the doors to new :). If you haven’t used it in say 6months, really do you need it? Give stuff away, this can also feel good too.

• Change one thing in your diet this week, try something new and healthy like adding organic broccoli, also eliminate a food that is toxic to your diet, like orange cheese. Go through your diet, you will know which foods are healthy and which are toxic.

• Start a supplement, I highly recommend a good quality fish oil ( I use Nutrasea) or if you are a vegetarian flax oil, read the label on the product you purchase on how to use. Fish oil will give your body Omega 3, a supplement your body does not produce which supports the Brain, Eyes, Nerves and Heart health. A great source of Omega 3 fat.

• Start moving; if you are sedentary then start walking at least 20 - 30min everyday. If you are active start or dare something new! (I’m 43 and I tried the workouts from Crossfit! Tough but what a great workout) Keep moving this week and journal it, a month from now you can go back and see your progress! This is fun and rewarding.

• Practice deep breathing or meditation, there are many incites to these, find one that will work for you, however throughout your day come back and focus on your breathing this will assist with stressful thinking.

• Buy some fresh flowers this week, put them where you can enjoy them. It is fall there are still many colors and flowers to choose from!

Next; please keep a journal (you can purchase a small book from your local Dollar store), you will practice journaling your gratitude everyday, YES everyday.

Choose a time in your day for this and set that time aside, start with 5 things that you are grateful for (remember keep it simple) when you are writing get the “feeling” of what you are grateful for and resonate with that! You may be surprised at what happens.

Remember the time to start something is “NOW”!

I would love to hear from you on how you are doing and your stories towards your successful steps towards a healthy life.

Have FUN!

You are beautiful!