Emotional Health

Whole30 Challenge

Whole30 Yes/No List (Pinterest)


Hello healthy friends! 

So today I wanted to let you in on a challenge I am doing. It is called Whole30. I started 7 days ago and so far it’s been interesting. I was excited to see my waistline shrinking. 

I was good until day 6. Then the fatigue started to hit me. Today I am on zombie mode. This is normal as the body has no huge sugar source to feast off of and it must process vegetables and protein mostly. 

I have heard so many positive reviews so I said, “Why not?!” 

You can read more about Whole30 here: Whole30 Program

Whole30 Infographic (Pinterest)


As you can see from the infographic, fatigue on day 7 is normal. If you go to the Whole30 site and search timeline. It explains the body’s reaction to eliminating certain foods and chemicals. It is worth reading. 

What I am learning is…

1. I can do this. 

2. The grocery store seems to have more junk food than raw food. Cookies, cookies everywhere! Wanna cookie or free bread or free cheese…um no! 

3. I need variety. After days of fish, today I had beef! Praise the good Lord!!! 🙌🏼

4. Sometimes sugar is desired just because…it is not necessary to have a Panera muffin and candy. 

5. I was not eating enough vegetables. 🌱🌱

6. I have more energy after eating (except yesterday and today). 

7. My skin is starting to glow!

8, Seasonal allergies are calming down. 

9. I am finding creative meals to make. 

10. My easy food choices were not the best food choices. 

Whole30 meme (Pinterest)


Tonight instead of tacos, I made Cuban seasoned beef lettuce wraps. You can still eat great food. 

So anyone up for the challenge? 

I have seen tons of before and afters that are radical. Check out the testimonials on the Whole30 page. Just wow! So many reported radical health transformations. 

Mostly this is about health. Giving my (our) bodies a break from the junk food paradise is good. Considering calling it internal spring cleaning! 

Things I have changed: 

Olive oil instead of butter. Can you say, “EVOO?” Greek seasoned oil/lemon dressings. Lettuce wraps instead of tacos. Spices are our friend! I do like a challenge!!! 

I hope you read about this program. Even if you do not do the challemge, there is some great info. 


Photo: Before and after Whole30 (Source Pinterest), 

Here’s to your health! 
Erin 

Categories: Emotional Health, Motivation, Nutrition | Tags: , , , , , | Leave a comment

Dealing with thin friends who think they are fat

Photo Credit: Pinterest

Hello fitness friends. 

Tonight I wanted to chat about body dysmorphia. It is a distorted view of oneself. It is a preoccupation with body size or shape that can lead to detrimental behaviors. 

Have you ever had that friend that was a size 0 yet kept saying they were fat? I have had acquaintances who talked repeadily about their weight, diet, or size. I have never been a size zero (0). I normally range from 6 to 9. To some people that is fat. To me, it suits my frame. 

I often wonder where the obession with size and weight started? 

Having curves and a soft body used to be ideal for females. Marilyn Monroe was about a size 9/10. 

Photo Source: Pinterest

When did size become more important than health? When did picking apart every little thing become normal? 

We live in the world of airbrush and photoshop. Who is driving the obsession for cookie cutter no body fat images? 

Back to my main point. It can be challenging to be around those who complain about a problem they do not have. 

Understand the following…

1. The issue is in their mind. 

I had a friend long ago with a sister who was a model. She was thin, beautiful, and paid to take pictures. Every time I was around her she talked about being fat and on a diet. At first I thought, “She must think I am a whale.” ThenI realized  she spent most of her day counting calories, planning workouts, and shaming herself. She was not enjoying life. She was never satisfied with herself. I was enjoying life. The battle she was fighting was with herself. 

2. Your self assurance will not fix the issue. 

You are not fat,” is not enough to fix the issue. The issue is deeply rooted in perceptions and inner thoughts. The person may need counseling to deal with their flawed perceptions.

3. It’s not you, it’s them. 

It can seem like they are taking a dig at you yet they are mostly preoccupied with themselves. It does not register that their comments may impact others, nor if you are larger that they are calling you fat. They may be passively, agressively attacking you. However, it most likely is they are not thinking about you at all. 

4. How others define fat should not be your definition. 

I am a mesomorph-muscular build with medium bones. Being super thin makes me look sick. I have a weight/size that works. Any thinner and it looks bad. What works for me may not work for you.

A person can also be skinny fat-be light on the scale and have higher body fat content. My recommendation is focus on your own goals. 

If this friend or associate continues to talk about being fat, speak ip. Let them know how their behavior impacts you. Otherwise change the subject. As stated before it is not easy to change someone’s perception. If they truly feel or think they are fat, you will not change this through compliments. 

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Let’s Keep Going! 

Photo Source:Pinterest, Fitness Motivation 

Happy New Year! I know we are 7 days into the year. I did not forget about you. I spent New Years in the Windy City (Chicago). Wow, the city with all the delicious food. Oh my! 

No worries, we walked about 5-6 miles one day and 3 miles the next. 

Back to you! How did you do on the December Challenge?  Link to challenge here December Challenge Info

I have lost several inches of fat off my waist, a little bit off my calves, arms, and thighs. I want to keep going. Are you with me? I know you can do this. We can do this. This is not about vanity. It is about health. 

I want you and I to be healthy emotionally, physically, and mentally. So eating the proper foods is great. Health is also taking time for yourself, resting, having balance, speaking life giving words, setting boundaries, and being kind to yourself. 

If we do not love who we are, we will not thrive in life, nor be able to love our neighbor. You have heard the saying, “Put the oxygen mask on yourself before another.” Have you been stressed out, neglecting yourself, well this is the year to take better care of you! 

I want you healthy. 


Are you desiring to be the healthiest version of you? I sure hope so. 

Are you desiring more energy? 

Are you looking for more motivation? 

What are your needs? 

I want to hear from you. What would like to see more of on this blog this year? Leave me a comment. 

I bless you and your journey to wholeness! You can do this. Yes indeed. 

Xxxx

Erin 

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Embrace Your Shape, Eat for Your Body Type

  
Hello fitness friends!

I hope you are doing well. I hope you are taking care of your body, soul, and spirit. All three need TLC (tender, loving care). 

Over the past few months I have been reading more articles on loving your shape, embracing your unique body, and working with what you’ve got. 

It brings such confidence to love the body we have, accept it, and seek to enhance/embrace what we have. 

We were not created or designed to look like everyone else. 

We are individuals, unique, and our structures are impacted by our DNA. We can cut, nip, tuck, modify, liposuction, starve, take suppliments, and seek to change the outside, yet health starts with loving who we already are. 

Once we love who we are, our shape, our genetic makeup, then we can seek to work with what we have been given. Healthy inside (soul-mind, will, emotions), leads to healthy outside. 

Example. I am curvy. I have been curvy since maybe 14. I hated that I was the girl who looked more like a woman than a girl. Why? Because boys and grown men looked at me in ways I did not like. 

We spend lots of time talking about how men are visual and women need to cover up, yet some things can not be hidden unless you wear parkas or tents. 

A young girl should not be shamed for something she has no control over. Even in modest clothes, some shapes can be seen. I am not stating all attire is appropriate. I am saying self control is something all should learn. Children are not sex objects. People were not created to be objectified, but to be loved-and love does not seek to take or reduce people to objects for pleasure. 

I so wanted to just be stick thin, no curves. Well, that did not happen. 

At 16 I started exercising more, wearing hockey jerseys, eating less…all attempting to be comfortable in my skin and to cease being sexualized by men. I wanted and still want to be a person, not a sex object. I recall and hear the things men state about women they are overly sexually drawn to. They do not care if she has a brain, is courageous, compassionate, etc…they just see one thing-a mean’s to get their fantasy met. I have heard many men (I work with mostly men) say women are only good for one thing, meaning sex/reproducing children. 

Why do I tell you this story? Because body shaming does not just happen to heavier people. It happens to thin, curvy, all shaped people. Body shaming is not okay. For us to do to ourselves or for others to do to us. I found I started gaining weight and loving not getting male attention, at least not lustful male attention. They actually looked me in the eye, treated me like a person, not eye candy. 

I also found I needed to love the body God gave me despite the reactions of other people. I am curvy, a mesomorph (more muscle than fat), strong, athletic, and I own the body I am in…meaning I love my body. 

  
Once you embrace your shape, eat for your body type. 

I learned that my body works best when it is given more protein than carbs. If I eat too many carbs I gain fat. If I eat more protein I lose fat. I have a fast oxidizing metabolism. I have included the test below so you can see what type of metabolism you have. 

Oxidizer Test  

What works best for you? It is not about a number on a scale or other’s approval. Do you love you? Do you eat for your health? Do you like you? Does your body respond well to what you are eating? If not, what can you change? 

Here is another resource for you. 

Master Your Metabolism
Maybe that high carb, low fat diet or meal plan is not working for you because your metabolism works best with high protein. Maybe the calorie restriction is not producing results because the fuel type, food you are giving your body is not the right kind of fuel. 

Whatever you do sweet friends, learn to love yourself. Love your shape, treat yourself with respect and honor. You are fearfully and wonderfully made! 

Xoxo, 

Erin 

Categories: Emotional Health, Fitness, Mental Health, Motivation, Nutrition | Tags: , , , , , , | Leave a comment

Love Your Body! ❤️

  
Hello wellness friends! 

You are altogether lovely. Yes you are. Say it with me, “I am fearfully and wonderfully made.” Let that sink into your soul and spirit. If necessary get a note and post it to your mirror. Say it daily. There is power in your words, our words. We begin to believe what we repeadily hear. 

I do not know about you, but when I see the magazines at the grocer check out they are telling me over and over that I need me + something to be okay. I need to have a certain hair color, eye color, hairstyle, bust line, waist circumference, hip and bottom shape. I need to look a certain way, dress a certain way, stay 18 forever, have certain relationships, and everything will work out okay. Let me tell you a little secret. Marketing is mostly aimed at telling you that you are missing something so you can buy something. 

I am quite pleased companies like Dove are starting campaigns to accept and love who you are. Check out some of their videos below. 

Dove (You Are More Beautiful Than You Think)
Dove (Beauty Evolution)-the power of makeup and photoshop
Why is it so important that we love ourselves? Well, life is quite painful if we are continually fighting ourselves. Life is not as enjoyable if we are consistently battling the lies of, “You are not good enough. You need to be more like that person. If you weigh a certain amount or wear a certain size or look a certain way, have certain things or relationships, then you will have the perfect life.” 

You can see on the mazagines those with the coined “perfect” bodies, right connections, and money to excess do not have the best lives either. Why? Because happiness is an inside job. 

If I love who I am, I can love my neighbor as I love myself. If I love who I am, I can be content in my skin. If I do not love myself, I will waste time and energy comparing, competing, and trying to fit into a mold I was not designed for-it’s wasted time. 

Low self esteem is also toxic to the soul (mind, emotions, will). We were not designed for insecurity or low self worth. We were made for love!   

I believe the source of love is God. That unconditional love must be received and accepted. When we love ourselves (receieve God’s love), our words reflect that love. Our relationship choices reflect that love. Our food choices begin to reflect that love. We attract better things and refuse things that damage our soul. When we love ourselves, what we tolerate   changes. When we love ourselves, we are willing to take more risks! 

It is not about the number on the scale or dress size. It is not about measuring up to a societal standard. It’s about being healthy, the best version of ourselves, and pursuing a life that hopefully inspires someone else to be the best version of who they were created to be. 

So here is a 7 day challenge for you. 

1. Make a list of the features and qualities you like most about yourself. If you’re struggling to put anything down, survey some friends and family. Review the list over the next 7 days. Give thanks for everything on that list. 

2. Start speaking postive affirmations daily over your body. 

  • I am fearfully and wonderfully made. 
  • My body is beautiful. 
  • I love who I am. 
  • I am of tremendous worth! 

3. When you feel the need to compare with someone else or put yourself down, go back to steps 1 and 2. 

I proclaim and declare loudly over you that you are beautiful (handsome), wonderfully made and of tremendous worth! 

Cheering for you! Be kind to yourself. You are loved!!❤️💯

  
Photo credits: Pinterest. 

Xx, 

Erin 

Categories: Emotional Health, Mental Health, Motivation, Spiritual Health | Tags: , , , , , , | Leave a comment

Breakup with Busy

  
Photo cred: Pinterest 

Aloha wellness friends! 

I know it has been a long time since we have connected. My apologies. I would love to simply say, “I have been busy,” yet I am growing to hate that word. 

I am finding I yearn for more days to do nothing at all but chill and read books, no human interaction needed at all. Ah…an introverts heaven-peace and quiet. 

  
Photo cred: Pinterest, books and blankets. 

We hear people talk about being busy all the time. The poor word has been worked to death. 

What if we decided to break up with busy and instead focus on being productive. You and I can be busy and produce nothing. 

Examples: 

  • You can be busy repinning on Pinterest. I just wasted 1/2 hour there. Busy doing something, yet was it productive? 
  • You can be busy scrolling through Facebook newsfeeds. Yet is it productive? 
  • You can be busy watching tv, yet is it productive? 

There are so many things we can be busy doing. Yet are we productive? Are we producing results? Are we making an impact? Are we building a legacy? Are we helping anyone? Are we doing things that have impact or just filling our schedules with activities? 

I have this huge passion for teaching, mentoring. I will invest all I can to see someone else succeed. 

I met with my business mentor and she asked me a very important question. She said, “Erin, of all these people you are pouring into how many are actually growing and using what you have invested in them?” I sat and pondered for awhile. I realized I had a list of people who were recipients of free mentoring, free life coaching, and free resources who were not even invested. Some even came back later stating, “This is too much. I do not have time for this.” I had others who thought that was just myjob and attempted to take advantage. I learned a very valuable lesson. 

I was busy investing poorly and it was not productive. It was like taking 100 dollar bills and flushing them down the toilet. Most life coaches/mentors charge you. Some charge up to 75 dollars an hour. I was just giving things away. I learned people do not value free or cheap. They assume it is not worth much. My heart was abs is to help people. Yet my mentor said, “Who is loving and investing in you the way you are in them.” I sat for along time trying to think. I had never had a mentor other than her and she was being paid by the University.She was not donating her time. 

Busy is about filling time and schedules. Being productive is about wise investments, impact, and a harvest. 

When you think about your schedule and week, how many things are productive? How many hours are spent being busy and yielding nothing? Where can you shift focus? 

I had to make a list of all the people I was investing in and cut some one by one. This opened time to invest in some other things that are making impact. 

I love giving so I invested more time in my charity efforts for the poor/homeless. It also opens more time in my schedule to read, workout, prep meals, be with people who love me, and enjoy life. 

My recommendations are: 

Look at your day and where time is spent. Is it busy time or productive time? 

How much time can be reallocated to something with impact attatched? 

Once the time suckers are identified, trim the fat. I cut out quite a few mentoring relationships.

What would you like to do but have been too busy? Once the time suckers are removed there is more time to do those things. 

Which relationships have been neglected due to this marriage to busyness? How can you invest in those priority relationships. 

Lastly, have you been able to rest and feel refueled? We we designed to have some down time to rest and restore. Burning the candle at both ends leads to burnout. 

Here’s to a life of productivity and freedom from being busy! 

Xx

Erin 

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Take Care of Yourself

  
Photo Source: Quotes and Thoughts. 

Hello wellness friends! I have not forgotten about you. 

I hope you are taking good care of yourselves; body, soul, and spirit. We are truine beings who need care in each area to be whole. 
One of the areas I have been focused on the past 9 months is the soul. The soul consists of our mind, will, emotions, and heart. If we prosper in our souls, our bodies benefit as well. 

The soul and spirit are not the same. The body is the house where the soul and spirit reside. 

As a person of faith, there is plenty of time invested in feeding my spirit positive things. The soul benefits from these activities. 

The soul has needs. These needs include intimacy (to be known), connection with others, acceptance, affection, love (to be loved), support, encouragement, to process information and feelings, to have fun and recreation, and to have rest-just to name a few. 

If you are a giver personality time like me, making sure your needs are met may fall way down on the priority list. 

I encourage you to take inventory of what is going on in your life. Have you neglected yourself? Have you invested as much in your soul as your body and spirit? Who in your life is loving you? 

I love giving, encouraging, and supporting others. I am internally driven to contribute. I took inventory of my own life and saw deficiencies. The majority of those around me were being supported, encouraged, loved, invested in, and sometimes I got the scraps off the table. 

I do not blame those who came to make withdrawls, and deposited nothing. I assessed why I was unwisely investing in some situations or relationships. How was it affecting my soul? 

It was depleting my soul. 

I am responsible for stewarding time, resources, and my life. It is not the responsibility of others. I love and value who I am, therefore I had to change the way others addressed me and my investments. 

People who call my number just to gain something and it is not life ordeath  are not a high priority.I started spending more time on things I wanted and needed to do. I ceased allowing other’s to dictate my response time. In today’s society there’s a thinking an email or text requires immediate response. I noticed though people took days to get back to me. I was the silly one trying yo respond fairly quickly out of love and respect. 

So, you learn to set limits and use wisdom with time, resources, and investments. You learn to invest in yourself and your future. You learn to turn some people and opportunities away. You learn to only have people in your inner circle who are like minded, mutually invested, and you care for your soul, body, and spirit. 

I believe life is about balance. 

Give; yes; do it without expectation. Also assess if you have investors in your life. As you are pouring out, is there anything coming in to refresh you? Life requires balance. 

You are worthy of exceptional love! 

Xx

Erin 

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Small Changes Make Tremendous Impact

  
Beautiful wellness friends. You can do this, a commitment to a healthier life! I believe in you. 

I started this wellness blog because my life was just in utter chaos. I had  so much stress. Just like the picture quote above…I woke up one morning and said, “I don’t want to live like this anymore. I need to change.” And I did. 

One of the first things I did was assess my relationships. Many of them were uber toxic. There was constant drama. I tried to reason with some, and others I said, “It’s been real but I no longer have the heart, ability, or capacity to deal with this constant nonsense.” A bold but healthy move. 

I then spent about a year healing from the toxicity. Soul healing, recovering, seeking for what was next. 

  
I realized I had spent a good portion of my life helping other people, cheering for other people, supporting other people, loving people. Yet when I looked around, my support was minimal. I am all for giving without expectation of return. If you’re always giving and there’s not balance it leads to feeling like a slave or very unloved. 

So here are some things I’ve learned along the way! You ready? Hope so. 

1. Say no to things you don’t have the ability to support emotionally, physically, and financially. All three. 

Sometimes I get invited places and I really can’t expend any more emotionally. As an introvert, massive togetherness is draining. 

I limit what I say yes to! 

2. Say no to things that don’t align with the vision or mission. 

I’m a very driven person. I have goals and a mission statement for my life. Does the request fit? Every opportunity is not my opportunity. 

3. Assess the relationships in your life. 

Who are you spending time with and why? If everyone in your circle is the same, how will you grow? Diversity is important and being surrounded by people who want to mutually invest. Iron sharpening iron. If you’re helping everyone in your circle, that’s charity or ministry. Connect with others further along than you, doing what you’d like to do, and who will challenge you to become better. 

4. What are eating? 

Food is supposed to be fuel. If you eat garbage, it doesn’t run as efficiently. 

I started making changes in the food choices I made. 

5. What are you watching? 

I gave up cable two years ago. I miss some things, many I don’t. I am not bombarded with commercials telling me I need to buy things I don’t need or look some way I will never achieve without plastic surgery. I’m not stating cable is bad. I’m stating what you feast on gets deposited in your soul; images, sounds, and ideas. 

6. What are your goals? 

This life on earth isn’t forever. What are your goals? I encourage people not to wait until they are 65 to make a bucket list. Why are you alive? What will your legacy be? 

Each person has a divine purpose for being alive. You matter! Your life matters. 

Write out those dreams and be specific. 

Here’s one of mine. By 2017 I want to have my demo CD complete and on iTunes. It’s reasonable, specific, and there’s a time attached to it. 

What are your goals? What changes in your life need to take place to achieve those goals? What’s stopping you? 

These changes brought such peace to my life. I have more joy now than I ever have had. I have peace and joy. My confidence is greater. I have several groups of people that are more supportive that opened up to me from stepping away from what I had. I have zero relational drama. I have the free time to write music, books, read, and grow. I’m excited more than I was about my future. I have the ability to say yes to what is great instead of wasting time on what’s simply good. I’m free of chronic sadness! I have hope. I’m more creative. There are so many great things that came from 1 choice. 

My life had to change. I was willing to do what was necessary to make that change happen! 

Cheering for your destiny! You can do this!!! 

  
All photos courtesy of Pinterest.

Xxxx,

Erin 

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Love Your Body

  
Hello fitness friends! I hope you are continuing on your path to wellness! It’s been a whirlwind of things on this end, yet I did not forget about you! 

Today I wanted to talk about loving your body. Loving your body right now. Not loving your body when it looks like an airbrushed photo from a magazine. Even they have some digital help to look flawless! 

I used to work for a popular clothing and lingerie company. I found that the models had lots of help to look that good which made me feel a bit better. 

Yet I realized from working in the stores even the women who were close to flawless were trying to enhance even more what they had. I realized there’s a difference between health and vanity. 

  
If you’re curvy, love those curves! If you’re thin, love the skin you’re in, if you’re athletic, keep being a sporty you! If you have some pounds to shed for health reasons…love your body today. 

Body shame leads to emotional pain. Emotional pain leads to overeating or starvation diets. Both are unhealthy. 

Love your body because it’s housed your spirit and soul all these years! 

Love your body because it keeps going getting you from point a to point b. 

Love your body because without it…well you don’t have an earthly presence. 

Love your body because it’s a part of you and you are loved! 

I was singing from the stage last night and someone took a photo of me from below. Worst angle. Before I would’ve asked them not to post it online. Yet I said I didn’t care. I love my body. It’s muscular, it’s strong, it’s gotten me through all those years. I love myself! I love my body. It’s beautiful because God says so. I won’t starve, over exercise, nit pick,  or put it down! 

Hope this last picture inspires you! 

  
Xxxx

Erin 

Categories: Emotional Health, Fitness, Mental Health, Motivation, Nutrition, Spiritual Health | Tags: , , , , , , , | Leave a comment

Beating the Blues

 
Hey wellness friends! I hope you’re continuing to eat healthy and take care of your temple. 

Today I wanted to talk about depression. I meet so many people who are depressed. When I ask them what they are doing for their body, they respond, “Nothing.” If you do nothing there’s no result. 

There are chemicals and hormones at work in our brains that affect our sense of wellbeing. Serotonin and endorphins are important. 

You can instantly improve your sense of wellbeing by exercising. Yes move it! Exercising helps your body and mind in so many ways. We weren’t created to sit behind computers all day, chomp down on artificial food. 

If you’re blue, see your doctor. 

Also these are some things I’ve done when feeling blue. 

1. Go help someone else. There are so many people worse off than we are. By serving them, our focus shifts outward instead of inward. 

2. Ditch the fried food and comfort food. Eat healthy. The vitamins your body needs are not in the comfort food. 

3. Get moving. Go outside. There’s something about fresh air and nature that brings comfort. 

4. Journal. Write it down, close the book, then walk away. 

5. Take inventory of your thoughts. Is this really hopeless or my perception? In 5 or 10 years will this matter? Can I make this better or just surrender it to God? 

6. Pray. I’m a person of faith. So I pray quite a bit. 

7. Listen to happy music. Music can elevate your mood. 

8. Go do something with friends who are positive! 

9. Give thanks for what you do have. 

“If we cannot give thanks for what we have, we can give thanks for what we’ve been spared.” 

Just watching the news gives me many things to give thanks for! Goodness. 

Hope these are helpful to you. Take care of your mind, body, soul, spirit. Cheering for you! You’re in my prayers too! 😊

Erin 

a smile for you

Categories: Emotional Health, Fitness, Mental Health, Nutrition, Uncategorized | Tags: , , , , , | 2 Comments

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