10 Daily Defenses to Live Balanced

Before I started committing to meditating and to myself truly I realized that I would try but I didn’t have a true defense or a plan on how to achieve balance. I didn’t have the daily ways set up to make sure I would be okay.

Here are some of the things that I have been doing daily to ensure that I can combat the blues, the worry, the things in life that might stop me in my tracks from living a full & happy life:

  1. Stop & breathe purposefully throughout the day & especially in stressful situations
  2. Reading self-help books or books that help enlighten your mind or just for fun (less TV more reading)
  3. Meditate-2 times a day for 5 to 10 minutes each which helps you connect with yourself and feel peaceful and grateful
  4. Routine Sleep-8 hours from around the same time each night (11pm to 7am for me) and always think good thoughts before falling asleep so they can marinade in your sub-conscious all night
  5. Nutrition-smoothie with flaxseeds and smart choices with some fun indulgences (don’t stress out about and control strictly what you are eating)
  6. Movement of any kind for 20 min a day
  7. Connect with friends and family-talk on the phone or visit
  8. Sunshine-get outdoors if you can at least once a day even if the sun isn’t brightly shining
  9. Surround yourself with fresh flowers, plants or visual inspiration around the house or your workspace
  10. Cooking/baking or doing something creative that you like to do even just for a few minutes a day

I don’t do all of these every single day but I do most of them. They help keep me balanced. That is all I have been striving for, BALANCE. I am still working on it and always will be but now that I have a plan and some easy daily defenses to practice I am further along than ever before.

I hope some of these ideas help you to live a balanced life too! Come up with your own plan or build off of mine. Point is, have a plan and start practicing it!

xo,

Adrienne

thouhgtsrealdestiny

The 12th

The 12th of the month is when my brother died. The 12th of the month was when my phone rang at 7 am and immediately I knew something was wrong. It was my dad on the other end and it was bad.

That was in April and now it is almost September. It has been almost 5 months. What I want to do (because I don’t want this post to be about the details, sadness and feelings) is remember my brother Tony and challenge myself on or around the 12th of the month by running/walking 12 miles in memory of my brother or in symbolism-whatever you want to call that.

I feel like I will always feel this feeling on the 12th of every single month. I hope it fades and gets easier but for now I want to do this one thing that will push me and give me something to focus on that will make me stronger in mind, body and spirit.

I really appreciate my body and I want to do as much as I can to take care of it and all I really want for others is just that. I want people, my family, friends, strangers….to just take care of themselves and their bodies. To use their bodies for good so that their bodies can treat them good back.

This is my goal at least for the next 3 months on the 12th:

September/October/November 2015

To honor and remember my brother by focusing on my body and pushing it further than usual. I will run/walk 12 miles on the 12th. There will be no medals and probably no one cheering me on but I will prevail mentally and prove to myself once again that I am strong.

I went for a run this morning-5 miles and have done a few 2 to 3 miles a couple of times a week for the past month. I feel confident that I can do it but it will be challenging.

Some of my thoughts while I ran today were:

We must honor our bodies

We must do the hard things

We must not waste the life we are given

We must tell our loved ones we love them and not judge them because before you know it they can be gone.

live a little more pain run

My younger brother Alex is dedicating all of his lifts to our brother and I am running on the 12th of the month for our brother. Neither of these things will bring him back but it will keep pushing us further individually mentally & physically.

I hope this inspires you to maybe honor and respect your bodies a little bit more, to push yourself a little bit more, to live a little bit more.

xoxoxo

Adrienne

You’re doing a great job! Keep it up! Half Marathon training update

HALF MARATHON TRAINING UPDATE APRIL 14TH

 

Well, I am 3 weeks away from the half marathon and yesterday something wonderful happened that actually brought me to tears while running! I want to share it with you! My running partner and I started out with a 10 mile mission outside at 7 am. The first 4 miles went great! Then because she is a little faster than me she sprinted ahead for the 5th mile which is mostly up hill-actually to be fair it is the hardest part of this particular course! She finished about 1/4 mile ahead of me or about  2 min in front. At first I was thinking, “ummmm what is she doing? why is she leaving me?” But then I realized it was fine and this is about me and her individually and not “us”. SO I conquered that hill and ran back to our cars to shed a layer of clothing, take 2 bites of a banana and some water then we started up again for our second 5 miles.

We started out strong and all was well until about 1/2 mile into it and she went ahead of me again…so there I was ALL ALONE. Again I was like, “what is she doing? why is she leaving me”??? We continued to run-rather I continued to chase her never really trying to catch her but I could see her up ahead and knew she was still with me but also felt VERY ALONE. My knees were starting to throb but that was the only thing that was off. Thankfully, my breathing was good, my time was good, my music was good and I was ok even if I was alone.

Around mile 8 I was starting to really struggle and felt like I was moving so slow! I could still see her up ahead and just kept going. I was not going to let myself quit! As I started up another small hill a runner came by beside me and said very quietly, “you’re doing a great job, keep it up”. I said, “thank you” and sprinted ahead with some tears and a smile. I was already almost in tears from being alone and struggling and when he said that it was the best thing that could have happened to me in that moment! I needed to hear that, badly!

So to that stranger, THANK YOU! You saved my run!! To all of you out there doing and trying and giving it your all….YOU’RE DOING A GREAT JOB, KEEP IT UP!! Isn’t that so nice to hear?!

I  finished our run in an hour and 42 minutes which is a great time for me!! So, alone or not I did it and spent most of that time counting on the fact that I will most likely be running the half alone and thinking I can do it! That is not what I planned as last year I ran with my 2 cousins and we stuck together the entire time which I liked.

My training since the last update has gone well except I had a few more shorter runs than I would have liked but that is what my body could handle at the time. For the next 3 weeks I am going to shoot for three more 6/7 mile runs, one more 10 mile run and three more 3/4 hilly miles runs.

I am still running for my girl Hope, who turned 21 last week! I plan on ordering a tank that says I Run 4 Hope to wear the day of the race! I want her there with me as my inspiration!!

Keep pursuing your goals guys-they feel good once accomplished! Real good!

xo- A

Average Like Adrienne?

Hello!! Tonight I really want to write from my heart as I feel this is something all men and women need to hear…..

Last week I somehow got into a Facebook conversation with someone whom I have never met in person about me, my page, my training, career, food etc. He said that I was “Average and not exactly Miss Fitness looking” so he was wanting me to “kick up my game a notch so that I would actually be inspiring, look the part, do the work and then post pictures of smoothies”.

Well, this is how I feel about that….First, no tears were shed over being called “Average” as I know that what he was comparing me to was this:Amanda Latona

 

Hannah Davis for Fitness Magazine September 2013 CoverIn my mind this is his picture of “perfect’ which then makes me “average”.

I explained to him that I have different goals. My goals include eating healthy foods, moving my body in all different ways (weights, cardio, whatever) life balance, happiness, being a good mom, daughter, girlfriend, sister, friend and overall good person. I like to cook, I like to be creative, I like to have fun and I like to share that information with anyone that it might help in the tiniest of ways. My goals are different from those of these women. My goals do not include a # on the scale or a certain % of body fat.

I thought about it some more and thought if she is perfect and I am average then I actually think average is pretty darn awesome! I live a healthy life full of balance, trying new things, helping others, not worrying about living up to a standard of girls on magazine covers, learning to love and appreciate my body and encouraging others to build muscle because it makes you happier, healthier & stronger both physically and mentally! My job is to be a personal trainer. My job isn’t to look perfect or be the strongest or leanest or anything”est”. My job is to help people, encourage people, teach them about exercise and food and how they can change their body. My job is to support, inspire and make it fun!

If your goal is to compete or look that way then I have NO Problem with it but there is another set of woman who are trying hard just to lose weight, maintain their fitness, gain mental strength, find happiness, balance, love, direction, inspiration and peace. I am interested in that and if being good at ALL of those things makes me “Average” then I am all about it!! I am a regular/normal gal and I do not need to be anything but that. I chose everyday to be happy & awesome, to do little extraordinary things that may or may not reflect in a picture of me.

What really makes me sad though is thinking about women everywhere that are thinking they have to live up to this perfect woman standard. Guess what?! No matter how hard I try….I will never be taller than 5′.2″, I will always have a booty, a smaller chest, a tremendous get out of bed and look fabulous head of hair,  sparkly hazel eyes, a great attitude, love for all and an inspiring full of energy spirit! I like that! I am happy with that! I like being perfectly “average”! I am not insulted or angry with this conversation we had (in fact this subject matter has been on my mind for a long time) but I would like to use it to show an example of what it is like to be human and how we are all different. It is ok to look and feel different and no one should ever be compared to anyone else. We are human therefore we are unique! We all have something to offer. We all have a different point of view and they are all right because they are ours and we believe in them!

I want women to realize that there are way more important things in the world that matter! It is not about what you look like. Being happy, your mental state of mind, is a goal-a broad one yes, but in my eyes the most important! No one should ever tell you , “why can’t you be more like her?” So my advice, as a personal trainer, is get happy by getting fit and healthy, start to move your body and eat real food and what you look like will be Awesome and if you are lucky maybe even “Average”!!!

This is me and I am awesome!

Adrienne cover model

You should be telling yourself the same thing every single day no matter where you are on your fitness journey & no matter what your story is!! What would your “cover” say???

xoxo-A

 

Heartbreak & Hallelujah!

Wow-I have had a major revelation! I used to want to write about “how dare you do this to me” but today I feel I am exactly where I am supposed to be no matter how I got here. I have an amazing child and an amazing boyfriend. Period. I have those people in my life right now. My story before was that I had a crappy ex-husband and my son half the time because my husband “divorced” us. Here is a better story- NOW I have a whole new life and a whole new outlook on my past. I still share custody of my son with his dad but I am able to see past the “have not” and only focus on the “have” part of that “50/50” agreement. 50/50, doesn’t that sound awful? Splitting a child in half-are you kidding me? But I can look at it half empty or half FULL. I chose FULL. I always have to choose FULL or else I will not function and I will not progress as a mom and woman.

This, 50/50 talk by far, was the hardest part of getting divorced for me. The pain you feel when someone you truly love and who truly loves you back is sad (a sad cute as heck four year old)-well now that is REAL heartbreak. Seeing your son cry his eyes out for you when he knows he isn’t going to see you is true heartbreak. Your husband leaving you for another girl is a minor set back and not worth your heart breaking but your child, your baby, that is tough. I now prepare myself and him with books like The Invisible String-which tells a story of two twins whose mom tells them about the “invisible string” and that “no one is ever alone” and they can “pull on the string anywhere at anytime and she will feel it”. He tells me he will do this when he misses me or is thinking about me. Things like that bring us both comfort. Tough situations make you stronger. Lifting weights make you stronger. I feel mentally strong when lifting weights. I find physical and mental strength in everyday life as a result of lifting weights. I am a stronger person because of my past and if that alone is the reason all of this happened then I accept that and use it to learn and grow. All other explanations are negative and not helpful.

Because of things like meditation, exercise, deep breathing and focusing on the NOW I am able to better mentally prepare for the breaking that occurs in mine and my son’s heart every other Monday morning and every other Friday morning. This heartbreak isn’t a one time event. Divorce and sharing a child will always be. It comes up all the time. It is not an isolated event that I can just say, “oh well, that happened and that sucked ” and be done with it.  Week after week, there it is again and is ALWAYS a challenge. I have feelings. My son has feelings and I tell him to express them and I allow myself to express mine. It is ok to be emotional-we LOVE each other and we go days without seeing each other! We LOVE hard too which makes leaving one another that much more painful. So, guess what…. it is normal to feel sad when we part ways but NOW I am able to show him that even though we are sad and don’t want to leave each other we have to be happy and we have to be strong. Two HUGELY IMPORTANT life lessons! He is four and I feel is already so strong and happy because he is forced to be (naturally because of the divorce).

Speaking of divorce, this word would drive me absolutely crazy before so I changed the definition…..what do you guys think??

divorce

I don’t write this to spite anyone or dredge up the past but rather to remind myself that I carry all of that with me and those events and those people are part of the reason I am who I am today. I don’t want to be so sad every other Monday and every other Friday (and Thursday night and Sunday night) so I have to combat it daily. There are many reasons I was “released” from that marriage and I chose to focus on that! These are the things I have found that help me:

1. Meditation or prayer daily-sometimes for a half hour in the morning while soaking in an Epsom salt bath (great for sore muscles)

2. Eating mood boosting foods:http://www.health.com/health/gallery/0,,20351257,00.html

3. Moving my body-Lifting weights/challenging myself and the releasing of endorphins!!

4. Relax and rest-you don’t have to always be doing something every min of everyday-call a time out every once in a while!

5. Live in the NOW-don’t dismiss your past because it is part of you but do not get stuck in it. Find ways to beak out and enjoy who and what you are and have NOW. This will always change everything, right there in the moment.

6. Always be POSITIVE about everything and everyone. Negativity causes stress and we do not want that!!

7. Max-my son-HE is what helps me, he is so sweet, so innocent and so full of life and love.

If you are going through anything similar just let it all go. Live in the NOW. Don’t worry because everything, no matter what, is going to be okay. Live for bettering you and your story will change for the better! Promise! Life isn’t fair or easy and bad things will always happen. Things will not go according to plan and it is how you handle those events that will make or break your life.

Make it AWESOME!!

xoxo-A

braveeverything is going to be okaymistakes

@ home “craft sticks” workout!

I made these for my mother/daughter duo clients this evening! My friend saw this idea on Pinterest and passed it on to me! This was so much fun for me to get to do for them! I made them 16 different exercises and they can pick and choose how they want to tackle them. One set of colors at a time or pick 1 from each color, etc. It allows them to mix it up and not get bored. When they are “done” their stick goes into their “done” cup on display for all to see. Part of getting in shape and staying that way is feeling proud of yourself *** as you should!! I want them to be competitive with eachother-which no problem there, they always are with me-but having their own “done” cups will help at home!! These are great to do if you have little kids at home! They will like to pull the sticks for you and put them in the cup when you are done! Remember, lead by example for those kiddos are looking up to and learning from you!

It is so important to realize that changes to your body can and will occur if you make staying fit part of your lifestyle. Put your mind to it and don’t stop.  You will begin to love how you feel!!! Make it FUN!

It is something that you have to keep working at daily, weekly, monthly….. yearly. It is a never-ending maintenance program that you sign yourself up for so make it fun!

I did this one with no weights or accessories, etc. needed but you can make them work for you and where you are at in your fitness journey with free weights, bands, etc.

Enjoy!!!

xoxoxo-A

We will Win today!

 

What will you win today? What will you imagine and then actually go and do? So many things are under our control if we will just do them! What does it take to win, to have what you want??? It takes work , action, determination, belief, passion and mind control! Think about it on the smallest scale….then turn it around to the biggest of your dreams, the biggest goals your mind can think up, the picture of your body in your head. Think and visualize in great detail what you want to look like, feel like, do, achieve,habits you want to kick, habits you want to form, all of it. It is ALL possible!

 

Use your mind to take over your body and I promise you will achieve what you want. It is all in your mind-winning and doing are all in your mind. Once you can overcome your own mind you will overcome your body. Try a little thing today and build on that. Today I will win by not having sugar in my coffee and not let my mind say just a little. Today I will run the entire time and not let my mind tell me to stop when it gets hard. Today I will take a walk. Today I will do something nice for someone else without expecting something in return. Today I will find happiness in making others happy. There are endless “daily wins” you can achieve and I assure you when they all add up, you use your mind and all of its power, you will win and it will become contagious and addicting. You will continue to win on a daily basis because you know what its like to lose and losing isn’t what you want (unless you are losing fat-that is great!)

Your attitude runs your life-if you say you can’t then you won’t. If you say you can then you will. Expect more for yourself and the best part is you are the only one that can make a change so YOU will only have yourself to thank! Having a sense of pride is crucial to wanting to continue to win. Will your name be up in lights on the big screen for winning today? No, probably not but inside where it counts most to yourself is where you will feel like a superstar! Once you start winning you will know that you deserve to win and winning will become what you do…..Once you win you will want to repeat what made you win the first time. You will change those habits into winning ones with ease after you experience the feeling of winning. It will come natural.

Daily wins=Big life changing wins! 

Go you!

xoxoxo-A

 

No Excuses.

What are you waiting for?  Why not make your health your #1 priority right now? What  could possibly be more important than living a well-balanced, active,  fit, highly productive, healthy, long and lovely life?

What are you afraid of? Why haven’t you started yet? Take time to actually think about what is holding you back. You need to deal with what that is, face it and NEVER look back. There is no such thing as tomorrow. You have now and you have the past…when will you start? Let’s start now!!! Right now! Start to make changes, small ones, and stop bad habits one at a time. Big changes come when tons of little changes add up!!!! Break it down one day at a time, one meal at a time, one workout at a time.

You are worth it-despite what ANYONE has ever told you or how they made you feel. You don’t have to be a skinny twig and you don’t have to weigh a particular number BUT I believe you should be doing everything in your power-which is pretty much everything-to live a long and healthy life for yourself and for those that love you.  All you have to do before you run one mile on a treadmill or pick up one weight is commit to yourself that you are going to change your body inside and out. Say to yourself everyday that you will not stop until you reach your goal. Once you reach your goal you will set new goals and you will constantly strive to make sure you will be around for many years and be the best version of you that you can be!

You may be “happy” at your current weight or with what you are eating and drinking BUT I know for sure that your body isn’t happy and it isn’t functioning as well as it could be. It needs to function at its peak potential and it needs good clean nourishment every single day to do so.

You have to start somewhere, at some point,  sometime. Now is that time! Now, Now and Now…..you are not alone and you will have support if you ask for it. Share your goals with your friends and family. Everyone needs a support system to achieve their goals-no matter what they are. We need one another, show love and offer help whenever you can. Happy people=A Happy world.

NO EXCUSE is good enough…..NO EXCUSE at all…..

xoxoxo-A

Mind over matter

Feeling super inspired after a great reminder (at least what I took from it) in church today that God gave us our physical bodies to honor, respect them, treat them right, celebrate them, discipline them, train them and love them. I am reminded that as an official personal trainer now my biggest obstacle will be gaining the committment from my clients to make the change, to accept the resistance of what they want now for a greater, bigger future reward. I cannot make them want deep down to change their eating habits or to want to exercise. They will have to decide that for themselves and once they do-watch out because there will be no stopping them from that point forward! It is all connected, the value of knowing that you are loved by God unconditionally, but that to worship and honor him you will know and you will choose to value your life, your health, your well-being. You will want what he wants for you, what he intended all along for you. Eating right, exercising and resting gets you 3 steps closer to what was always intended for you. Our health effects everything that we do, our behavior, our attitudes and how we co-exist with one another. The biggest step is to first come to this realization and the rest-no pun intended-will be cake! Speaking of cake, I had some last night at a party, and I did not feel one bit of regret. Why not? Because like I have said before you should always allow yourself to celebrate, to “cheat”, to enjoy what you like in moderation. Daily you are resisting and disciplining yourself and that is why it is so much better when you get to have your cake and eat it too! For me, my cake is the daily discipline and resistance that I show which allows me to feel how I feel and do what I do. I hope you can relate to this because it is the key to making the change, to building your self-esteem, your muscles and your love for this precious life God has given you.

Now go…resist, train and then celebrate!Image

xoxoxo-A

Some tips & tricks to getting your fit on

 

 

 

 

 

 

 

 

I know, I know….you “don’t like water”….you “don’t like salad, you don’t like veggies, you can’t run, you don’t have time, it cost too much to eat healthy”….if I had a dollar for every time I heard something like this, I would be rich or at least be able to buy a real Louis Vuitton bag!!!

Tip #1: Stop with the excuses! They will get you nowhere fast!

Tip #2: Yes you can! You really can! I promise! Don’t say I can’t and do not say I Don’t….only speak the words I can and I do and my favorite I did.

Tip#3: Drink water all day, everyday by adding fruit to it. I do this almost daily by filling up my DD Iced coffee cup that I usually get in the morning with water and fruit, whatever I have on hand.  I drink at least 3 of these 32 oz size cups on top of the iced coffee that I already had out of the same cup that morning. Drinking water is like a daily cleanse for yourself….it gives you clearer skin, it flushes all of the bad out of your system and your body literally needs it to survive! I do not drink enough water throughout the day without this cup, not joking, it’s like my security blanket.

Tip #4: Get a fitness buddy-they will help encourage you and keep you motivated while having fun with a friend!

Tip#5: Buy the same things over and over at the store. Pick your daily foods that are healthy and stick with them. This is what you eat now….there is no thinking, “hmmm what am I going to eat?”. You already know and you know its good for you. They will become your staples and then spice them up from time to time with different fruits, veggies, spices and herbs. For me this is usually chicken, ground turkey,  sweet potatoes or yams, rice cakes, peanut butter, almonds, Greek yogurt, granola, oatmeal, brown rice, milk, cheese, lettuce, fruits and veggies. I save so much time at the store and at home!

Tip #6: Be “that guy” when ordering at a restaurant. Feel free to ask for things the way you want them and should be eating them-steamed, grilled, no sauce, no cheese, etc. They might find you annoying but smile big and thank them so much…its worth getting a strange look or a roll of the eyes over putting empty junk in your body just because that is the way it is listed on the menu.

I hope these help you! I know they help me!

xoxoxo-A