tag:blogger.com,1999:blog-57275579468997644062024-03-13T01:32:15.571-04:00Fiat Family FitnessPromoting simple, healthy, and sustainable fitness and health through the childbearing years. Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.comBlogger38125tag:blogger.com,1999:blog-5727557946899764406.post-62670446648721807412018-09-06T09:27:00.000-04:002018-09-06T09:28:32.317-04:00What Your Kids Actually Need<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic2vuUN8gurEYKgY_pVQmnqE8y13_j4irHdYLfXePDcUDVs5RXmCjqoJO97zpIjZQ_VD4kU-aIzC_4kHIpNE5LgyWglbfmsVMJnmln0qTw8tAc9IloZ4uVD_ThjoqlZgoAbTMza6lEdWyM/s1600/guille-pozzi-498986-unsplash.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1067" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEic2vuUN8gurEYKgY_pVQmnqE8y13_j4irHdYLfXePDcUDVs5RXmCjqoJO97zpIjZQ_VD4kU-aIzC_4kHIpNE5LgyWglbfmsVMJnmln0qTw8tAc9IloZ4uVD_ThjoqlZgoAbTMza6lEdWyM/s320/guille-pozzi-498986-unsplash.jpg" width="213" /></a></div>
<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">I filmed and shared a portion of my workout yesterday on my Instagram. I had my six year old push play and push stop so I didn’t have to edit it much. </span></span><br />
<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span>
<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">He forgot to push stop on cue and I said, “Hello? What the heck, Kon?” I caught it on film. I watched it later and saw the look on my face. I was annoyed, but came off as a total tyrant. </span></span></div>
<b id="docs-internal-guid-47046699-7fff-f8c9-4de4-2b9432259c87" style="font-weight: normal;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></b>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">It made me think about what my kids actually need, what they actually see when they look at me. </span></span><br />
<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span>
<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">I’m here to teach them how to function in society, carry themselves with honor, and get to Heaven in the end. A child’s experience with their mother lays the foundation for the rest of their lives. I will establish how they think and feel about women, how they feel about themselves and think about their place in the world.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">So what do my kids actually need from me? They need to <b><i>trust</i></b> that I’ll always love them and be there when they need me. They most need my <b>time</b>, <b>attention</b>, and <b>affection</b>. They actually need me, at my best. These needs are costly, but this is what they are <b>owed</b>.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">How can I best serve my kids? </span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">By being present, looking them in the eyes when they talk to me. </span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Smiling at them. It's that simple.</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Speaking to them with civility, respect, and patience. </span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Playing with them when they are young, caring for them, and giving them the best of my time and attention. </span></span></div>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu8ZaH_xTIY8D2cfArj4p2INT21-j0l9OtMP-bNGnK5-3y25o2T8j746pgQkl8ooZGui_RXiU7Up63Pg6ZhUG00cf3fSmOnUH5mPgZmwpL5KzsNh07UIeDclWYWsROYEAcVqO_AZcOWKQ1/s1600/grant-whitty-694040-unsplash.jpg" imageanchor="1" style="clear: right; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1600" data-original-width="1067" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu8ZaH_xTIY8D2cfArj4p2INT21-j0l9OtMP-bNGnK5-3y25o2T8j746pgQkl8ooZGui_RXiU7Up63Pg6ZhUG00cf3fSmOnUH5mPgZmwpL5KzsNh07UIeDclWYWsROYEAcVqO_AZcOWKQ1/s320/grant-whitty-694040-unsplash.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Mary, Mother</td></tr>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">My favorite sacred mystery is the wedding at Cana. It’s a unique story. </span></span><br />
<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span>
<span style="background-color: transparent; color: black; font-size: 11pt; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Mary and Jesus attend a wedding where the host runs out of wine. Mary confronts her Son, knowing He has the power to remedy the problem. At first He seems to protest. She seems to ignore Him, knowing he will <i>mind</i> her. She tells the servants to do what He commands them and He performs His first public miracle by turning water into wine. She essentially releases Him, kicking off His journey to the cross.</span></span><br />
<span style="background-color: transparent; color: black; font-size: 11pt; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span>
<span style="background-color: transparent; color: black; font-size: 11pt; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Mary is shown briefly in her role as a mother, being in that moment just what her Son needed her to be, a boss. </span></span></div>
<b style="font-weight: normal;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 11pt; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">As cliche as it sounds, what my kids actually need is me at my best. <i>For me</i> this means:</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">I need to keep account of my time and be sure that I am sleeping enough.</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">I need to be sure I am not over-consuming sugar and caffeine so I can avoid mood peaks and crashes that usually and unjustly come down around their little heads. </span></span></div>
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<li dir="ltr" style="background-color: transparent; font-variant-east-asian: normal; font-variant-numeric: normal; list-style-type: disc; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: 11pt; white-space: pre-wrap;">I need to </span><span style="font-size: 14.6667px; white-space: pre-wrap;">endeavor</span><span style="font-size: 11pt; white-space: pre-wrap;"> to keep my hormones balanced, by eating a plant-rich diet and routinely practicing heart-healthy exercise. </span></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: 14.6667px; white-space: pre-wrap;"><br /></span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">I need to practice weight-bearing exercise to grow strong bones and muscles so I can avoid injury and undue deterioration as I age.</span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">I need to pray for my children daily, to turn my heart and mind toward them at the start of every day. </span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: 14.6667px; white-space: pre-wrap;"><br /></span></span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-size: 11pt; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline; white-space: pre;"><span style="background-color: transparent; color: black; font-size: 11pt; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">And when the time comes, I must be <i>willing</i> to release them to do what God has called them to.<i> I must let them go</i>.</span></span></li>
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<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Taking care of ourselves isn’t a luxury, it’s a necessity. This is what your kids actually need from you. Your peace of mind, your self-control, your self-care, your robust sense of humor, your good example, your good health, and your good will. They actually need your best. Take care of yourself. </span></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> </span><br />
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: xx-small; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"><br /></span>
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: xx-small; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Mary as Mother Photo by </span><a href="https://unsplash.com/photos/y1wVavuxZtE?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out 0s, opacity 0.2s ease-in-out 0s; white-space: nowrap;">guille pozzi</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/mother?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out 0s, opacity 0.2s ease-in-out 0s; white-space: nowrap;">Unsplash</a></span><br />
<span style="font-size: xx-small;"><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Mother and Daughter, Bonding Photo by </span><a href="https://unsplash.com/photos/5lzWL1tmpgs?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out 0s, opacity 0.2s ease-in-out 0s; white-space: nowrap;">Grant Whitty</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span></span><a href="https://unsplash.com/search/photos/mary?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out 0s, opacity 0.2s ease-in-out 0s; white-space: nowrap;"><span style="font-size: xx-small;">Unsplash</span></a><br />
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Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-72220630549682470182018-09-05T16:56:00.000-04:002018-09-05T16:56:25.419-04:00Fitness, Simplified <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgADJDBZKyo3akiyZ7Id_FAfSTkINb7DWFyUGKoYpskdgaTfk5aE02ooPABfi_UFfqLSFQC_1cXMuQnFmIR3oB_FCdSH-Q4vFWY9C-r3bbVBTJssy8B0wH9n5fbLw7ql3rE_InKFP0aodHk/s1600/Aviary+Photo_131510646964755063.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="937" data-original-width="1600" height="187" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgADJDBZKyo3akiyZ7Id_FAfSTkINb7DWFyUGKoYpskdgaTfk5aE02ooPABfi_UFfqLSFQC_1cXMuQnFmIR3oB_FCdSH-Q4vFWY9C-r3bbVBTJssy8B0wH9n5fbLw7ql3rE_InKFP0aodHk/s320/Aviary+Photo_131510646964755063.png" width="320" /></a></div>
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<b id="docs-internal-guid-e3289669-7fff-8938-5cb0-a90b384add3a" style="font-weight: normal;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">I amaze myself. I know what to eat and which exercises to do to reach my goals. I know how often to workout and for how long. </span></span></div>
<b style="font-weight: normal;"><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></b>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Don’t get me wrong, I will always be a student. My typical excuse for not reaching out to others is that I don’t have anything of value to say. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Even so, every few weeks I google “what to eat to build muscle” or “best workout for fat loss.” I read the same things over and over looking for a magic idea that will change my life. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">I give people fitness and diet advice all of the time. I know what is real and what proof has been found in the pudding. And yet I always find myself thinking that I need to go back to the drawing board, that I must be doing something wrong, that the wheel needs to be reinvented. I don’t and it doesn’t. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">What I lack in patience, fortitude, and focus I try to make up for in thinking if I just cut a little more from my diet or workout on a rest day that I’ll reach my goals faster. Maybe, instead of over-compensating for my lack of character I actually do trust the process. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">If you currently are developing tunnel vision when it comes to fitness or nutrition, step back and consider that you actually already know what to do. You know what is healthy to eat, you know how to move your body. You know you need sleep, routine, friendship, love, peace, quiet, fun, adventure, and sunshine. I know it and you know it. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI8IgZfZKhSfVaY3AaUmE3P_fM1aMV2Z7xpdDskECpzKYQd8Lh1LOpJkHyH9UUbrzxJXVPxVKbI_DzNRfPnrN34YIjT-lf4KSd8fGBQyVNQOZx8FW2MsWpp6vs2bhc0vh4bYKZjfH7Sl0Q/s1600/Aviary+Photo_131509194236805219.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="528" data-original-width="495" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiI8IgZfZKhSfVaY3AaUmE3P_fM1aMV2Z7xpdDskECpzKYQd8Lh1LOpJkHyH9UUbrzxJXVPxVKbI_DzNRfPnrN34YIjT-lf4KSd8fGBQyVNQOZx8FW2MsWpp6vs2bhc0vh4bYKZjfH7Sl0Q/s320/Aviary+Photo_131509194236805219.png" width="300" /></a></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Georgia, Times New Roman, serif;">Lets not get distracted by all the artificial lights and sweeteners, they just keep us from living fully. Don’t complicate, simplify. You aren’t a rocket or a computer, and you don’t need a 50 step program to reach your goals. Go back to basic principles, review your reasons for beginning, and take several deep breaths. You already know, you’ve got this. </span></span></div>
Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-75838034406519691102018-04-27T06:36:00.001-04:002018-04-27T06:38:04.895-04:00Self-Awareness: What People Really Think of You<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOPnRuG-XHdHBjiFwUUyoYEQ0tJoshyYmRtUk5CvnVcAStri8J_7aTlyJ6FNYh7p_bHGm_6gvybWq67XvDTvyBWrqaIRdDaZsQIrhTaoeY5_vIae7wU6T33jf9h-E2_lCiLQkX1OcOENt6/s1600/annie-spratt-253802-unsplash.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1129" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOPnRuG-XHdHBjiFwUUyoYEQ0tJoshyYmRtUk5CvnVcAStri8J_7aTlyJ6FNYh7p_bHGm_6gvybWq67XvDTvyBWrqaIRdDaZsQIrhTaoeY5_vIae7wU6T33jf9h-E2_lCiLQkX1OcOENt6/s320/annie-spratt-253802-unsplash.jpg" width="225" /></a></div>
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<span style="font-size: 14pt; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">There are many things you will do in your life that will serve to tell you all about yourself. Your struggles, how you handle stress and conflict, how you behave when inspired, excited, tempted, determined, or in love. I’d like to say that all you have to do is pay attention.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">But there are the hidden things too, the nuances about yourself that you don’t see. There are ways that your behavior and your words have an untold effect on others. This is when a carefully selected interlocutor comes in. </span></span></div>
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<span style="font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><b><i><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></i></b></span></div>
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<span style="font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><b><i><span style="font-family: "arial" , "helvetica" , sans-serif;">An interlocutor is essentially a questioner, a man who stands in the middle. </span></i></b></span></div>
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<span style="font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span>
<span style="font-size: 14pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Do you want to know the truth about yourself?</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">You will need to find someone whom you trust with your life and your ego. Someone who is willing and has the ability to listen to you attentively. Find someone who is honest and trusts you enough to tell you the truth. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI3_zEl2iefeQXgaNgDi2xq7GEcWiXudHBT84XLCVBG18nnuynMotxRXNuuzNBTaboPBXCYazmcDMGtjJilgbRlj8V8BNGRFdCGYt4KHYPUnTl0F-ozHBbQX807SIvnjcyQNr-kToPPPkt/s1600/rawpixel-com-403494-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1090" data-original-width="1600" height="218" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjI3_zEl2iefeQXgaNgDi2xq7GEcWiXudHBT84XLCVBG18nnuynMotxRXNuuzNBTaboPBXCYazmcDMGtjJilgbRlj8V8BNGRFdCGYt4KHYPUnTl0F-ozHBbQX807SIvnjcyQNr-kToPPPkt/s320/rawpixel-com-403494-unsplash.jpg" width="320" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: transparent; color: black; font-size: 14pt; font-style: italic; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: transparent; color: black; font-size: 14pt; font-style: italic; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ask your questioner to tell you what they think of you.</span><span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Make them feel comfortable. Tell them why you want to have this conversation, and reassure them that you know some things will be hard to say and hard to hear. Perhaps you can compile a list of specific questions you’d like to ask them. Don’t interrupt when they are answering. Let them talk while you take it all in. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Through this illuminating and painful process you may find that y</span></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 18.6667px; white-space: pre-wrap;">ou may have to do some damage control, work to correct your reputation, or regain trust.</span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Should this be a useful experience, ask them to act as interlocutor for you in the future. Tell them that you fully expect their brutal honesty when you need someone to check you. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAN5lTRJo0f-y9R-DLxtKoxJYo6S1KPzbC883cWJGIXABKNmSWcRJaWiSio6ZRfv7xO3CV_T8NDzSHN8h3qJ9uMYj7tImZ6ez0GLNuYsm26iVabSbxYBXV3VbGk8FoHOAA3RLf0xvpjhmn/s1600/ian-chen-522675-unsplash.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1068" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAN5lTRJo0f-y9R-DLxtKoxJYo6S1KPzbC883cWJGIXABKNmSWcRJaWiSio6ZRfv7xO3CV_T8NDzSHN8h3qJ9uMYj7tImZ6ez0GLNuYsm26iVabSbxYBXV3VbGk8FoHOAA3RLf0xvpjhmn/s320/ian-chen-522675-unsplash.jpg" width="212" /></a><span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 18.6667px;"><br /></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 14pt; vertical-align: baseline; white-space: pre-wrap;">You are giving this person a lot of power over you. If you are easily shaken, this tells you about yourself. Don’t get discouraged. </span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 14pt; font-style: italic; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">From here, the only way us up.</span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 14pt; vertical-align: baseline; white-space: pre-wrap;"> This is an important part of confronting yourself, acknowledging your shortcomings, and building a stronger and steadier inner man. </span></div>
<span style="background-color: white; color: #333333; font-size: 24px; font-weight: 700; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span>
<span style="background-color: white; color: #333333; font-size: 24px; font-weight: 700; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">“I much prefer the sharpest criticism of a single intelligent man to the thoughtless approval of the masses.” Johannes Kepler</span></span><br />
<span style="background-color: white; color: #333333; font-size: 24px; font-weight: 700; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span>
<span style="font-size: 14pt; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">This isn’t easy, but it is necessary. We think and tell an unprecedented number of half-truths and outright lies about ourselves and others. We need to “cut the crap” so to speak, and stop living in the shadow of willing ignorance of ourselves. </span></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBYEYlV38YB7qyAKImcVJrLecn7BdazqNaxuo8WArWQqG4yCKjLKRO-ltQQ7vaJIpmUJlRM9zqHY9wyMU1yLrWC9G0FOtK3PZfWmNFJiehLHjvrSk6BgqVLGK5u9vza-xijTDjMcr94a-Q/s1600/jonathan-pendleton-6555-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBYEYlV38YB7qyAKImcVJrLecn7BdazqNaxuo8WArWQqG4yCKjLKRO-ltQQ7vaJIpmUJlRM9zqHY9wyMU1yLrWC9G0FOtK3PZfWmNFJiehLHjvrSk6BgqVLGK5u9vza-xijTDjMcr94a-Q/s320/jonathan-pendleton-6555-unsplash.jpg" width="320" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 14pt; white-space: pre-wrap;">Don’t walk this path of self-discovery alone. You may think letting others close during this process is too difficult, but by doing so you are forging bonds that will support you and give you purpose for the rest of your life. </span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; white-space: pre-wrap;"><span style="font-size: xx-small;">Warning </span></span><span style="font-size: xx-small;"><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/6_7F-2g166c?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Annie Spratt</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/broken?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span></div>
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<span style="font-size: xx-small;"><span style="font-family: "arial" , "helvetica" , sans-serif; white-space: pre-wrap;">Train track </span><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/rewyZqUwAqY?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Jonathan Pendleton</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/friendship?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span></div>
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<span style="font-size: xx-small;">Talking <span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/u8rDR7cFrdM?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">rawpixel.com</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/listen?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a> </span></div>
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<span style="font-size: xx-small;">Hole <span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/wrrgZwI7qOY?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Ian Chen</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/difficult?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> </span></span></div>
Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-67677850070567297042018-04-20T20:40:00.000-04:002018-04-20T20:40:24.459-04:005 Ways to Become More Self-Aware<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqx2QFLKt260jxKjsP48A750UqLQv-2qchYzHyOVb6uEj1ppLOkkpAbrZeK1oveUtiDX9HoubCAdKq8dZp-bDAiWgUkdmxmihhmq1i52e-QYBctsKQvXKzivx0arWkBHzVsGIJyNB0tJ3V/s1600/dmitry-ratushny-67024-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1060" data-original-width="1600" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqx2QFLKt260jxKjsP48A750UqLQv-2qchYzHyOVb6uEj1ppLOkkpAbrZeK1oveUtiDX9HoubCAdKq8dZp-bDAiWgUkdmxmihhmq1i52e-QYBctsKQvXKzivx0arWkBHzVsGIJyNB0tJ3V/s320/dmitry-ratushny-67024-unsplash.jpg" width="320" /></a></div>
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<b id="docs-internal-guid-8456e59e-8b75-20ee-add1-4bdb238181fb" style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">One thing is for certain, the more you know, the more you realize you don’t know. When you are determined to know yourself better, you soon start to understand your actual position and that the first gifts of self-discovery is chagrin, deflation, and often humiliation or embarrassment. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">In the grand scheme, most of us are ineffective and we overestimate our contribution and talents. Most of us consider ourselves an exception to the rules, and most of us are wrong. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">The goal here isn’t to inflate your ego with overtures of false praise and empty reassurance of your social contribution. Real life doesn’t give credit where it isn’t due and nature herself is unpredictable and quite dangerous. You don’t want to start your upward climb from a deceptive sense of self. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd1DA8cb_k2JgnCObg5jg20rQqm_BJT5zuJIBvfxsJmPxXaVKf7-vUAqZO_UlxL-OZTYguoUSSQZLGWB5twXOysRQjCZq0pSE6JdSjT34o1hl5mpRO57eb5uxQ9dp4GdmCfg83MBzAUfR7/s1600/stefan-stefancik-106115-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1060" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhd1DA8cb_k2JgnCObg5jg20rQqm_BJT5zuJIBvfxsJmPxXaVKf7-vUAqZO_UlxL-OZTYguoUSSQZLGWB5twXOysRQjCZq0pSE6JdSjT34o1hl5mpRO57eb5uxQ9dp4GdmCfg83MBzAUfR7/s320/stefan-stefancik-106115-unsplash.jpg" width="211" /></a></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Truth sometimes hurts. You aren’t a masochists, though, you’re here for a reason. The idea is to strip away any false sense self, get to the truth, and start your ascent to greatness one honest, strong, authentic foothold at a time; an expert on being firmly and certainly who you intend to be. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">1.The first practical thing you can do to know yourself better is to write every day. Communicate honestly with yourself, judgement free. Record goals, plans, feelings, reactions, comments, concerns, disappointments, hopes, and regrets. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">2.Consider daily meditation, with the goal of centering yourself. The quality of meditation tends to improve with practice. Meditation is a gentle, clarifying exercise in self-control, and the benefits aren’t only seen in a placid mind, but also has a cooling physiological effect on the body. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">3.There are more distractions now with the modern pace and noise than ever before. Day-to-day, most people have to go out of their way to come into contact with nature and centering benefits from the tranquility of a natural environments. We often forget that we are a part of nature, and being separate from it is disruptive to our minds and bodies. Try to get out into nature every day.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIpOzWmxRl6C_e4UrhCf9JEXuUpVtF9DTGfKtwrnVsEjuch_HqnQGPyphCnGNgouHi-fSe2Qas9rHJ-A9IVZv45ZJFakbKixLM9raqZE1_Yy7l5mpEbk-TM6lpDSLPL0zAwFk0zvflZc96/s1600/felix-russell-saw-372070-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIpOzWmxRl6C_e4UrhCf9JEXuUpVtF9DTGfKtwrnVsEjuch_HqnQGPyphCnGNgouHi-fSe2Qas9rHJ-A9IVZv45ZJFakbKixLM9raqZE1_Yy7l5mpEbk-TM6lpDSLPL0zAwFk0zvflZc96/s320/felix-russell-saw-372070-unsplash.jpg" width="320" /></a></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">4. Not completely unlike meditation, consider seeking at least 10 minutes of silence and reflection every day. Utilize silence to center your mind and reconnect with your body. Reflect on your position to the world and people around you. What does God expect from or ask of you today? What do others expect from you? What are you expecting from yourself? What are your needs today? Do you intend to care properly for yourself so you can show up well tomorrow and the day after for those who rely on you? </span></span></div>
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<span style="font-family: "arial"; font-size: 18pt; font-weight: 700; white-space: pre-wrap;">“The unexamined life is not worth living.”</span></div>
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<span style="font-family: "arial"; font-size: 18pt; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="font-family: "arial"; font-size: 18pt; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="font-family: "arial"; font-size: 18pt; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="font-family: "arial"; font-size: 18pt; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">-Socrates</span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Consider finding moments of silence within your every day schedule by arriving to class or church early to sit in silence, or by turning off the radio on your commute to and from work. Perhaps you could utilize ear plugs for a few minutes as you move about your home or while running errands. </span></span></div>
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<span style="background-color: transparent; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 18.6667px; white-space: pre-wrap;">5. Execute</span></span><span style="color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: 14pt; font-style: normal; font-weight: 400; white-space: pre-wrap;"> your daily duties with contemplative purpose. Menial labor can bring mental clarity, the strengthening sense of accomplishment, and a much needed disconnect from over-stimulation. Care for animals, fold laundry, tend a garden, wash dishes, paint a bedroom etc. </span></span></div>
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<span style="color: black; font-family: "arial" , "helvetica" , sans-serif; font-size: 14pt; font-style: normal; font-weight: 400; white-space: pre-wrap;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaiKwfOITY8_8zjhzGhHv8VzIgppyl7on_m-OvGyAbgEzT_SzcMDEN4rxOqjeKDK3TuK6VAdz_QK-CjtDDVT67iXJLMVquiWmWJSIjEgF5A4YPUfkF05zBP_hOczKz8O2ekuaTPQd3wudz/s1600/jesse-orrico-184803-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1060" data-original-width="1600" height="211" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaiKwfOITY8_8zjhzGhHv8VzIgppyl7on_m-OvGyAbgEzT_SzcMDEN4rxOqjeKDK3TuK6VAdz_QK-CjtDDVT67iXJLMVquiWmWJSIjEgF5A4YPUfkF05zBP_hOczKz8O2ekuaTPQd3wudz/s320/jesse-orrico-184803-unsplash.jpg" width="320" /></a></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Consider all the tasks in your day that you need to attend to and “stack” them so you are accomplishing more than one thing at a time. Stacking your duties and desires forces you to take a serious look at the details of your busy life, to sort and strategize. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Need to spend quiet time in nature and also workout? Take your fitness regimen outside. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Do you want to spend more time with your spouse and do yard work? Work together in the yard. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Don’t get discouraged by the personal deficiencies you may uncover while courageously confronting your inner self. Most people don’t even have the audacity to come as far as you already have. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8dIyQInAPocllBxfKE-v84K1-9stFLWKz7xk0-whTfTjFr_R_H4JltvYWsuqwpXW-pq4H1p1RvBm3EcHuFCjqFSTd0wPcqaUFhuIvjHWJ4NXgpv65uFbsNjms8_aRPncisHXKLpigfSmx/s1600/julian-paul-378497-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1067" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8dIyQInAPocllBxfKE-v84K1-9stFLWKz7xk0-whTfTjFr_R_H4JltvYWsuqwpXW-pq4H1p1RvBm3EcHuFCjqFSTd0wPcqaUFhuIvjHWJ4NXgpv65uFbsNjms8_aRPncisHXKLpigfSmx/s320/julian-paul-378497-unsplash.jpg" width="213" /></a></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">There is untold profit to be made and unprecedented inner peace to be gained by following this through. Truth be told, you will probably find self-awareness to be a lifelong practice and a level of consciousness that becomes integral to your lifestyle and eminent success. </span></span></div>
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<span style="font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Glasses </span></span><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/wpi3sDUrSEk?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Dmitry Ratushny</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/knowledge?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span></div>
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<span style="font-size: xx-small;">Milky Way <span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/G2ifDHnHZ6Y?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Štefan Štefančík</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/empty?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span></div>
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<span style="font-size: xx-small;">Road <span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/Bk_Akw9590U?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Felix Russell-Saw</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/nature?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span></div>
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<span style="font-size: xx-small;">Dirty Hands <span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/IdjxBF_StBk?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">jesse orrico</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/hard-work?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span></div>
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<span style="font-size: xx-small;">Free Fall <span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/yyxmzQLUrqY?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Julian Paul</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/courage?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span></div>
Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-16983470631177111012018-04-12T11:43:00.000-04:002018-04-12T11:43:19.270-04:00Self-Awareness- Cultivating Emotional Intelligence<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7O4dsFp1aFz8plcubgQl9BK32hML_4d7QP_E9IMsD_Cj4vZYYaFtt26xGSoZydVVg5UIsmcZwQg8N8h5oYW0kLHNX16Mi48X32K6BmeVJurZhGKds-5aDpSkW4XDguBcSoumPwMPlG2uG/s1600/timothy-eberly-515801-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7O4dsFp1aFz8plcubgQl9BK32hML_4d7QP_E9IMsD_Cj4vZYYaFtt26xGSoZydVVg5UIsmcZwQg8N8h5oYW0kLHNX16Mi48X32K6BmeVJurZhGKds-5aDpSkW4XDguBcSoumPwMPlG2uG/s320/timothy-eberly-515801-unsplash.jpg" width="320" /></a></div>
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<b id="docs-internal-guid-59c38db6-8639-0cdf-5ee7-f7393480a0da" style="font-weight: normal;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></b>
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<span style="background-color: transparent; color: black; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">To know thyself seems to mean something unique to each person. The value in the words comes directly from the process of self-reflection.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Folks who have the most need of increased self-awareness are the least likely to know it. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">As you move forward in your journey to become more self-aware, you may find your emotions often standing in your way. We are both rational and emotional beings, and a part of our goals in life should be to meet our emotional selves, fearless, and grow in emotional intelligence. </span></span></div>
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<span style="background-color: transparent; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12pt; white-space: pre-wrap;">Emotional intelligence is one’s ability to identify, analyze, process, and modify or influence one’s own emotional state to produce a rational result. The importance of growing your emotional intelligence cannot be overstated. </span></span></span><br />
<span style="background-color: transparent; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12pt; white-space: pre-wrap;"><br /></span></span></span>
<span style="background-color: transparent; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12pt; white-space: pre-wrap;">Mastering and harnessing your own emotional reactions to stimuli is key in good decision making, leadership, conflict resolution, and </span><span style="white-space: pre-wrap;">debate</span><span style="font-size: 12pt; white-space: pre-wrap;">. Having the skill to identify your own emotional state and react rationally is the fastest way to achieving your own goals. </span></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLlkhgggljVZVE_uOCKC2m5ZZkOiX22Uizbq6jj0D-GHB8dltp6G5QGbUy19iPZp1z8VXRobtorYgRT84IjCAC-EutrA_OdZ9uqWeJp48kYtHF0XpL6lriVsCyT1_Dsd5KIvK52ZRefToh/s1600/nik-shuliahin-251237-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1044" data-original-width="1600" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLlkhgggljVZVE_uOCKC2m5ZZkOiX22Uizbq6jj0D-GHB8dltp6G5QGbUy19iPZp1z8VXRobtorYgRT84IjCAC-EutrA_OdZ9uqWeJp48kYtHF0XpL6lriVsCyT1_Dsd5KIvK52ZRefToh/s320/nik-shuliahin-251237-unsplash.jpg" width="320" /></a></span></div>
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<span style="background-color: transparent; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 12pt; white-space: pre-wrap;">So how do you cultivate emotional intelligence? You might have heard this before, but step one is to silence the negative, useless self-talk. Mute that inner voice that delivers nothing but baseless and arbitrary </span><span style="white-space: pre-wrap;">judgments</span><span style="font-size: 12pt; white-space: pre-wrap;"> on your own status and worth. That voice doesn’t truly know you or want what is best for you. That is why you are here, to change your inner dialogue to reflect the truth about yourself so you can move forward. </span></span></span></div>
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<span style="background-color: transparent; color: black; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">To know your emotional condition, it is essential that you change the questions that you ask yourself, especially when under duress. </span></span></div>
<b style="font-weight: normal;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></b>
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<span style="background-color: transparent; color: black; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Exchange the “why?” for “what?”</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Try “what is happening?” instead of “why is this happening?”</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Instead of “why am I feeling this way?” ask “what am I feeling?”</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Maybe the reason you’ve not been getting answers in your own life is because you’ve been asking yourself the wrong questions.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">This is a simple, basic place to start.</span></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">It is imperative that you withhold self-condemnation at this stage of investigation. To become the master of your own emotional intelligence, resist self-judgment and just observe your own condition. </span></span></div>
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<span style="font-size: 18pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
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<span style="font-size: 18pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">“Know thyself, and be temperate." -</span></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 18pt; font-weight: 700; white-space: pre-wrap;">Plato</span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 18pt; font-weight: 700; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">It should be noted here, that what you find within yourself, you may not like. Stay honest. Self-discovery can be a heartbreaking and nasty process. The truth is, underneath our foolish belief that we are all basically good, lies the reality of what we are all capable of. </span></span></div>
<b style="font-weight: normal;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></b>
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<span style="background-color: transparent; color: black; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Everyone with influence over another life is capable of doing great harm.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheP7h6D8GtCK2u787jJXG4_KbKP7o-Drc3UcvnyWO267o9rqHiwHJ94TXTnqP9dsUnK_LHxodfBhVn87eUuLTucqfevchEFjV71fbBbH3XmYrL8ksoRQE-1oNz3NuMjW_ocWOtsRy2k_SF/s1600/gaelle-marcel-189753-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1068" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheP7h6D8GtCK2u787jJXG4_KbKP7o-Drc3UcvnyWO267o9rqHiwHJ94TXTnqP9dsUnK_LHxodfBhVn87eUuLTucqfevchEFjV71fbBbH3XmYrL8ksoRQE-1oNz3NuMjW_ocWOtsRy2k_SF/s320/gaelle-marcel-189753-unsplash.jpg" width="213" /></a></div>
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<span style="background-color: transparent; color: black; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">To truly “know thyself” has been said to be the art of precise communication. Start with your own self, then you’ll be free to ethically, efficiently, and effectively communicate and interact with others. </span></span></div>
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<span style="font-size: xx-small;"><span style="background-color: transparent; color: black; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Girl </span></span><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/28S1UBUM7aQ?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Timothy Eberly</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/self?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span></div>
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<span style="font-size: xx-small;">Man <span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/BuNWp1bL0nc?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Nik Shuliahin</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/emotion?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span></div>
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<span style="font-size: xx-small;">Heart <span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/D3GYTrmj77M?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Gaelle Marcel</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/emotion?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a> </span></div>
Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-92123469759742826162018-04-06T07:37:00.000-04:002018-04-06T07:37:14.144-04:005 Life-Changing Benefits to Becoming Self-Aware<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0l5njsGv4XPWSwA8hujkAktdi7XASaErJZUNk_MsyHjLd_hdi6ABbVrPwTk6V5nbN2E-2abhyaSXVk0NVsBg5Rj8fD5aruNvBkhj9q41FkrfifjyeOd9aOts2ubqR-C7ugKKxpRUvLk-A/s1600/annie-spratt-54462-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="1065" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0l5njsGv4XPWSwA8hujkAktdi7XASaErJZUNk_MsyHjLd_hdi6ABbVrPwTk6V5nbN2E-2abhyaSXVk0NVsBg5Rj8fD5aruNvBkhj9q41FkrfifjyeOd9aOts2ubqR-C7ugKKxpRUvLk-A/s320/annie-spratt-54462-unsplash.jpg" width="320" /></span></a></div>
<b id="docs-internal-guid-a143bc9a-7c01-30d8-e08d-18a912fcf2e3" style="font-weight: normal;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></b>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">When you grow in self-realization, it’s like waking up slowly. </span></span><br />
<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span>
<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">1. When you are growing in self-awareness you are better able to understand and empathize with others. You have in that place the opportunity to become more patient and forgiving of others foibles.</span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When you invest your time and effort in developing self-awareness and you learn to relate better with others, you find yourself trusting more, forgiving more, and deepening the human connections you’ve made. </span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2. A curious benefit arises from this however, and it comes from the fact that it is through </span><span style="background-color: transparent; color: black; font-size: 14pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">quality</span><span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> relationships with others that we find out the most about ourselves. Our true selves are revealed as we allow those special few to draw close to us. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTD5dBwEkuzegQ_L52B1RAy01d3LimTu8SseMrS6KxHPP2KrGPkOUTySZJ_gz6mChveCxHn5Vt_iu8JbS-G7kcX0KlIkr-iROgWnHGTR5M7BLFNhsyXZkIgUwnomaukRyZLCTZj2l08rHb/s1600/jehyun-sung-486247-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTD5dBwEkuzegQ_L52B1RAy01d3LimTu8SseMrS6KxHPP2KrGPkOUTySZJ_gz6mChveCxHn5Vt_iu8JbS-G7kcX0KlIkr-iROgWnHGTR5M7BLFNhsyXZkIgUwnomaukRyZLCTZj2l08rHb/s320/jehyun-sung-486247-unsplash.jpg" width="320" /></a></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Whether we choose to acknowledge it or not, most of us are in positions of leadership. </span></span><br />
<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span>
<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Stop reading and think for a moment who looks up to you, is guided by you, or even relies on you for survival (children, friends or family dealing with addiction or depression, elderly parents etc.) </span></span><br />
<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span>
<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">3. Self-awareness makes your leadership skills closer to what they need to be for each person that depends on you. You become better able to understand what their needs are and you can more clearly see the path to providing what is best for them.</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">We, in turn, are each guided in some way by our spouses, our siblings, our parents, bosses, friends, ministers, and law enforcers. The list goes on. </span></span><br />
<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span>
<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">4. Knowing yourself well means you are open to appropriate and honest correction and instruction, are willing to learn, and are open to course correction. It means you are more gracious, humble, teachable, and that you will never travel life alone. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1B974R1N0UNY4FhihKEGzc44CllVcs7I8vF3ydFLd3clvVDU9PBOO38Ni3zrFsUPsa8tWaPGt0ZywGDfNwwvowrm2_YfwiXDI1VOlUEJR2FKYeQCG_h3OyBMupPaT2tPsB6jW-F9xf_-f/s1600/daniil-silantev-367138-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="1061" data-original-width="1600" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi1B974R1N0UNY4FhihKEGzc44CllVcs7I8vF3ydFLd3clvVDU9PBOO38Ni3zrFsUPsa8tWaPGt0ZywGDfNwwvowrm2_YfwiXDI1VOlUEJR2FKYeQCG_h3OyBMupPaT2tPsB6jW-F9xf_-f/s320/daniil-silantev-367138-unsplash.jpg" width="320" /></span></a></div>
<b style="font-weight: normal;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></b>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Because of your natural sense of public self-awareness, other people’s opinions about you will always matter to you. This is especially true regarding those in a close relationship with you. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">There is a great deal of fear of judgement and condemnation that needs to be overcome if we wish to cultivate the relationships in our lives. </span></span><br />
<span style="font-family: arial, helvetica, sans-serif; font-size: 14pt; white-space: pre-wrap;">Knowing the inner man is one of the best ways to silence this fear of critique. </span><br />
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<span style="font-family: arial, helvetica, sans-serif; font-size: 14pt; white-space: pre-wrap;">5. When you have come to a full knowledge and understanding of yourself, you will better be able to accept and process another person’s or group's opinions of you. You already know the truth, and there is nothing to fear. </span></div>
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<span style="background-color: transparent; color: black; font-size: 18pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">“When there is no enemy within, the enemy without can do no harm.”</span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 18pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="font-size: 18pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="font-size: 18pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="font-size: 18pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="font-size: 18pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">-African proverb-</span></span><br />
<span style="font-size: 18pt; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span>
<span style="font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;"><span style="background-color: whitesmoke; color: #111111; font-weight: 400; white-space: nowrap;">Children Photo by </span><a href="https://unsplash.com/photos/gq5PECP8pHE?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-weight: 400; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Annie Spratt</a><span style="background-color: whitesmoke; color: #111111; font-weight: 400; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/empathy?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-weight: 400; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;"><span style="background-color: whitesmoke; color: #111111; white-space: nowrap;">Leader Photo by </span><a href="https://unsplash.com/photos/6U5AEmQIajg?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Jehyun Sung</a><span style="background-color: whitesmoke; color: #111111; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/leadership?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;"><span style="background-color: whitesmoke; color: #111111; white-space: nowrap;">Navigation Photo by </span><a href="https://unsplash.com/photos/6U5AEmQIajg?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Jehyun Sung</a><span style="background-color: whitesmoke; color: #111111; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/leadership?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span>Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-84710167629169492732018-03-30T09:55:00.000-04:002018-03-30T09:55:11.173-04:00Defining Self-Awareness<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrqkZAYI6UzkNXQGYaIEZfn1bef0POJ3XILDF9QBRmNTOqRCxBMqtTInSpy2nQ87K4-8eTgL7jMHIZ8OY1btCnlEBjY0KrDwsOJaX3ofacE5vg7IowcdGskz31uLtqjnk8jxPCPHabgPuP/s1600/ali-marel-428953-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1067" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgrqkZAYI6UzkNXQGYaIEZfn1bef0POJ3XILDF9QBRmNTOqRCxBMqtTInSpy2nQ87K4-8eTgL7jMHIZ8OY1btCnlEBjY0KrDwsOJaX3ofacE5vg7IowcdGskz31uLtqjnk8jxPCPHabgPuP/s200/ali-marel-428953-unsplash.jpg" width="133" /></a></div>
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<span style="font-size: 14pt; text-indent: -144pt; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;">What is self-awareness? </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;">Self-awareness is the ability to rationally acknowledge, assess, and understand the inner, private self. </span></span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">"... a conscious knowledge of one's own character, feelings, motives, and desires." -Oxford Dictionary.</span></b><br />
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;">Self-awareness is the foundation which needs to be laid in order for you to make habit changes, behavior changes, and to develop self-efficacy and self-control. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;">Public self-awareness of is when you are aware of (or think you are aware of) how you appear to others. It is the urge you feel to be accepted and approved of by your tribe and community. It is a natural and functional awareness, and necessary for your own survival in society. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtFhG3QwtothIir0kfb3IQoXu6JT1gkuox-MYCPViQpMoq0pfKYVYcVGfk8OeUux9ycUdlezNecleBXQjsHULZpyJe1ZY1aaCQu5EOR6Am9VRcsY3OXTznYwTvJCQ_LQGtXGO9zi9bshjC/s1600/jose-martin-ramirez-c-651-unsplash.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhtFhG3QwtothIir0kfb3IQoXu6JT1gkuox-MYCPViQpMoq0pfKYVYcVGfk8OeUux9ycUdlezNecleBXQjsHULZpyJe1ZY1aaCQu5EOR6Am9VRcsY3OXTznYwTvJCQ_LQGtXGO9zi9bshjC/s320/jose-martin-ramirez-c-651-unsplash.jpg" width="320" /></span></a></div>
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<span style="background-color: transparent; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;"><span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: 14pt; white-space: pre-wrap;">In its correct place, public self-awareness should be of secondary importance to your private self-awareness. When making decisions and </span><span style="font-size: 18.6667px; white-space: pre-wrap;">judgements</span><span style="font-size: 14pt; white-space: pre-wrap;">, what you believe and know about yourself is far more important than what you believe and know about what others think. </span></span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;">Self-awareness is not the same thing as self-consciousness. When people talk about “self-consciousness” they are commonly referring to an overdeveloped sense of public self-awareness. Those who rely disproportionately on the fluid and unscrupulous public or popular opinion tend to develop a controlling, and sometimes debilitating, sense of being watched, judged, and found unacceptable in some way by their tribe. </span></span></div>
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<span style="font-size: 24px; font-weight: 700; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;">“To ‘know thyself’ is a warning to pay no attention to the multitude.” -The Suda-</span></span><br />
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;">If you desire to make changes in your life, the best place to start is within yourself. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span></span></div>
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<span style="background-color: transparent; color: black; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: Arial, Helvetica, sans-serif;">Start by making a list of your strengths and weaknesses. This forces you to confess your shortcomings and also view, perhaps for the first time, all that you have to offer. Look back over the last few years. Which accomplishments are you most proud of? What values and beliefs about yourself do your answers reflect? </span></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: xx-small;"><span style="background-color: whitesmoke; color: #111111; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; white-space: nowrap;">Mirror photo by </span><a href="https://unsplash.com/photos/6gzy4s4WWjM?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Ali Marel</a><span style="background-color: whitesmoke; color: #111111; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/mirror?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span></span></div>
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<span style="font-size: xx-small;"><span style="background-color: whitesmoke; color: #111111; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; white-space: nowrap;">Crowd photo by </span><a href="https://unsplash.com/photos/45sjAjSjArQ?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">José Martín Ramírez C</a><span style="background-color: whitesmoke; color: #111111; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/crowd?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span></div>
Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-64429607062245164912018-03-17T15:42:00.002-04:002018-03-17T16:32:41.959-04:00How Parents Can Live in the Moment<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">People say all the time to “live in the moment.” I can’t tell you how </span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">many older parents have said to me, </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">“enjoy them while they are</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">young; the little years are over so </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">quickly.” I have to admit, my </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">frazzled </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">brain secretly scoffs when I hear this well intentioned </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">advice. </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">I’m in the trenches. Most days I don’t even </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">look in the mirror much less </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">pause to appreciate all of the little </span><span style="font-family: georgia, "times new roman", serif; white-space: pre;">blessings or smell the roses. </span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">On the other hand, I know they are right. Along my fitness </span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">journey </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">I’ve experienced and benefited </span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">from this same truth. The destination means nothing without </span><span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">the </span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">quality </span><span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">of life achieved by the journey. </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">If you think about it,</span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">living is the only point in goal setting. </span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">I want to see this better in my role as mother. My kids are much </span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">better people than me. </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">They are more honest, more forgiving, and </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">more trusting. They have so much to offer me </span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">and the outside world. It is just really hard to see and hear it among </span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">the din of laughter over </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">butts and poop and farting. </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">I think the key is to determine what my reigning beliefs about child </span><br />
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">rearing are and keep those </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">beliefs always in the front of my mind.</span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">I need to have parenting goals that I am trying to reach in relation </span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">to understanding my children and </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">showing appreciation of their </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">individual strengths.</span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;"><b><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;"><br /></span></b></span></div>
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<span style="vertical-align: baseline; white-space: pre-wrap;"><b><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">“To journey happily may be better even than achieving the desired destination.”</span></b></span></div>
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<b style="font-family: Georgia, "Times New Roman", serif; font-size: small; white-space: pre-wrap;">Jordan Peterson</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSQdUYZlIcNZQJkVKx52l9cUGnN-A0znIhLv8thIi29af5qCqUVjtqxV0a_5AczOGtzWxUgRURHcTqQh3O0PnKYcWBT8wsBa6ENHw0szPx11RHUuPjgF9-yliEMl4G9MmA4ED6RwWxdzSX/s1600/IMG_2475+%25281%2529.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><br /></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSQdUYZlIcNZQJkVKx52l9cUGnN-A0znIhLv8thIi29af5qCqUVjtqxV0a_5AczOGtzWxUgRURHcTqQh3O0PnKYcWBT8wsBa6ENHw0szPx11RHUuPjgF9-yliEMl4G9MmA4ED6RwWxdzSX/s1600/IMG_2475+%25281%2529.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSQdUYZlIcNZQJkVKx52l9cUGnN-A0znIhLv8thIi29af5qCqUVjtqxV0a_5AczOGtzWxUgRURHcTqQh3O0PnKYcWBT8wsBa6ENHw0szPx11RHUuPjgF9-yliEMl4G9MmA4ED6RwWxdzSX/s320/IMG_2475+%25281%2529.JPG" width="240" /></a></div>
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<span style="font-family: georgia, "times new roman", serif; white-space: pre;">Angus is seven. He is the most affectionate human being I’ve ever met.</span><span style="font-family: "georgia" , "times new roman" , serif;"></span><br />
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="white-space: pre;">He is a high energy fellow, but not in explosive power as much as in </span></span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">endurance. </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">He has a fire in him that I love and admire so much. He </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">will grow up to be a powerhouse </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">worker and friend. He is intelligent </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">and driven and we are constantly reminding him </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">of </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">“stranger danger”. </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">He is just too friendly. Unfortunately, his brothers </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">don’t really </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">appreciate </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">this power like I do. Angus annoys and pesters </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">a lot of </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">people. </span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">Angus knows how to live “in the moment.” He loves people without </span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">reservation, </span><span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">he expects the </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">best of them. He is not easily burned or </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">beaten. He is quick </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">to laugh and quick to hug it out. Angus </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">lives fully </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">in </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">every moment. </span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">I think living in the moment and enjoying the journey comes down to </span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">gratitude </span><span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">and mindfulness. </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">I need to slow down and just watch them </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">play and work, </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">and look in their eyes when they ask for </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">my attention. </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">I need to play games </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">with them and work alongside of them. </span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">Living in the moment is less about snapping pictures and taking cute </span></div>
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<span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">videos </span><span style="color: black; font-family: "georgia" , "times new roman" , serif; vertical-align: baseline; white-space: pre;">and more about </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">nourishing the bonds with your kids that you </span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">can’t exactly see, </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">only see the signs of. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHQS70CRcxbNH2oQU9QkMwwTldtCk2tFsq9ojJVJLbANI7chx6eIC-cmYndqIHPpkv6xrmcbEat6GtUm1IO6auh7mH0OW5mgv66x991qC6oDccbqnnymPw21VjdVTXcmWSnbV00V7tN9ob/s1600/IMG_3095.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHQS70CRcxbNH2oQU9QkMwwTldtCk2tFsq9ojJVJLbANI7chx6eIC-cmYndqIHPpkv6xrmcbEat6GtUm1IO6auh7mH0OW5mgv66x991qC6oDccbqnnymPw21VjdVTXcmWSnbV00V7tN9ob/s320/IMG_3095.JPG" width="240" /></a><b id="docs-internal-guid-94ff5036-342e-dcc4-1ff5-a3bd8ba1654e" style="font-weight: normal;"><br /></b><br />
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<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">How can you savor the little years when</span><br />
<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">the kids are the most needy and the little troubles grate constantly </span><br />
<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">on your </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">psyche? The answer is to fully accept the challenge of </span><br />
<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">parenthood by realizing that </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">the only way the future carries any hope </span><br />
<span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">with it is when </span><span style="font-family: "georgia" , "times new roman" , serif; white-space: pre;">you see every trial, every challenge as just as important </span><br />
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Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-87896769486161286202018-02-18T15:20:00.000-05:002018-02-18T15:21:44.189-05:00Family Fitness: Quick Tips for Working Out With Your Kids<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 11pt; white-space: pre-wrap;">Getting frustrated trying to squeeze in a workout with the little ones around you? Consider trying a new approach several times a week by inviting the kids into your world. </span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img height="216" src="https://lh3.googleusercontent.com/mB-dCISH9tEfmAMF8AZyupuQ_AMcr503sNE7j7jS9OGCiGMR2e9w1LYPE0liadK1abfZ3GnlprGRqDnlpsJd3C9gXnmSoCU1XaiymLvI-AAT8lApjuNXmkkA5cAJ5h-E7mGqHpVQ" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="324" /></span></span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Depending on our goals, many of us require several days a week of structured, progressive workouts. Don’t despair if you can’t find time to “get away” for a workout. Your kids can probably already out-run, out-swim, out-push up, and out-pull up you already. You really couldn’t ask for better workout buddies. Here is the catch, though: it has to be structured, consistent, simple, and progressive (meaning, every few weeks you push yourself to do more).</span></span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">1. Start a workout record (include movements like push ups, squats or jump squats, jumping jacks, sprints from point A to point B and back) and put you and your spouse at the top along with all the kids underneath you. To begin, you’ve got to know what you’re capable of. Can you do one push up? That’s okay. That’s where you’ll start from. Every week everyone will try to best themselves. Fix an end date and individual goals for everyone. Kids and adults alike need to know that exercising and getting stronger and faster can be a lot of fun. It will build your character, your children’s character, and will serve to build the team mentality in your family. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">2. Make physical fitness and nutrition a part of your children’s education (and yours!). A daily fitness routine will teach you and your children self-discipline, how they can influence others, the value of hard work, self-denial, and determination. Keep your chosen workouts really simple. Humans need to run, climb, jump, balance, and bear heavy loads. Learn good form when performing moves like pushups and squats. During exercise, like in all parenting endeavours, good example and leadership is vital to success. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img height="221" src="https://lh6.googleusercontent.com/pfUuavWdf3Vxn7kutEEpY3Txh87Z17n1p_XWk_7si7wTDzGAxcKyfDEco6n1NyZdKJ9YnC_WsdUfxbKSWdUBdoas4qw-KX5EhGDc274ATmbdxekP_X60SUvyAwHU_MaAHXfRVimB" style="-webkit-transform: rotate(0.00rad); border: none; transform: rotate(0.00rad);" width="322" /></span></span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">3. Kids have an insatiable appetite for fun, and we should too. Include one or two games in your shared routine. Consider hopscotch, jump rope, and leapfrog races etc. in addition to the more structured exercises. It is so exciting for everyone, especially preteens and teens, to test themselves and find out what they’re capable of in a fun, friendly, safe environment, free from criticism. Fitness is a wonderful way to learn about ourselves. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img height="266" src="https://lh5.googleusercontent.com/1Pa3J9wETHzI_Tg1KBPO6mlSZ4ONNl0Q4mFKwMCO3xhBMrTwCka_vXQIZcCm0PPHkaOHGqePTIsEorTb2GE9emk7gK1oUV19D6lIl-64Eiv3iu0hKKEK7CvSS_u_ArvOma8AEXNF" style="border: none; transform: rotate(0rad);" width="400" /></span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tip:</span><span style="background-color: transparent; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;"><span style="font-size: 11pt; white-space: pre-wrap;"> through this process, keep in mind that if you want your kids to keep from </span><span style="font-size: 14.6667px; white-space: pre-wrap;">criticizing</span><span style="font-size: 11pt; white-space: pre-wrap;"> each other and themselves, you need to be a great leader. Keep the fitness zone free of self-deprecating thoughts and comments. They are not helpful or beneficial, and they will only manage to negatively influence the way in which your children process their own abilities. Don’t dwell on what you are able to do today, but keep your eyes on what you’d like to be able to do in the future. </span></span></span></div>
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<span style="font-size: 11pt; white-space: pre-wrap;">Plan on a fun warm up of yard games before beginning the real work. Since you’ll be working out with kids, plan on keeping the “play” portion 20-30 minutes and the “work” portion of the workout no more than 15-20 minutes depending on how many kids are in your family/want to be involved. I would never suggest that you force any children to participate if they don’t feel comfortable. Some personalities need to see to believe, so to speak.</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /><span style="font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline;"><span style="font-size: 11pt; white-space: pre-wrap;">After completing the first workout and logging what everyone was able to accomplish, sit down for a stretch and to set some goals. Be realistic, and help the kids decide what they think they can accomplish in the </span><span style="font-size: 14.6667px; white-space: pre-wrap;">allotted</span><span style="font-size: 11pt; white-space: pre-wrap;"> weeks. Encourage them to workout on their own throughout the week and take good care of their bodies with healthy food and a sleep routine to see better results on their chart each week. </span></span><span style="font-size: 11pt; font-style: italic; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Follow your own advice. </span><span style="font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;">Show the family what dedication and hard work looks like. The completed chart will bear witness to the hard work that each member of your team put in. </span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><span id="goog_186721580"></span><span id="goog_186721581"></span><br /></span></span></span>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre-wrap;"><br /></span></span></span></span><br />
<span style="font-family: "georgia" , "times new roman" , serif;"><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">Head over to my website, <a href="https://www.fiatfamilyfitness.com/family-fitness-log">here</a>, to get a free printable basic workout log for you and your family! </span></span><br />
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Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-47420813815128454842018-02-10T07:23:00.002-05:002018-02-10T07:49:41.928-05:00Nutrition and Your Cycle<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-size: 14pt; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"><i>How are you doing on your New Year’s resolutions? Unfortunately, successfully accomplishing goals that you’ve set depends much more on thorough planning, realistic goals, and the support you surround yourself with than your strength of will. </i></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGeUUJ3VeLpV8UzK_afllNW0YUPz2qSdIRM3Dfgy-vVBi5YkkSGE1C4GzzyAxDlx3K57vNC-KtG3PtUEkjhk0DTtYdKwGwszFSn-9Kmgk7E0d8uSCtxBtBApy6g9LTSc2PbfDXV91_HLx-/s1600/estee-janssens-396874.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1070" data-original-width="1600" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGeUUJ3VeLpV8UzK_afllNW0YUPz2qSdIRM3Dfgy-vVBi5YkkSGE1C4GzzyAxDlx3K57vNC-KtG3PtUEkjhk0DTtYdKwGwszFSn-9Kmgk7E0d8uSCtxBtBApy6g9LTSc2PbfDXV91_HLx-/s320/estee-janssens-396874.jpg" width="320" /></a></div>
<b id="docs-internal-guid-73aea023-7f8f-d73e-473a-bea627c704d6" style="font-weight: normal;"><span style="font-family: "georgia" , "times new roman" , serif;"><i><br /></i></span></b>
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<span style="background-color: transparent; color: #333333; font-size: 14pt; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"><i>The very best way to begin implementing changes in your life is to know yourself, your habits, how you’ve been responding to the world around you, what kind of patterns you’ve fallen into, and where you are starting from. Before stumbling through another set of good intentions, consider keeping a log of “you”. Track sleep habits, entertainment/internet/Netflix habits, your eating and exercising habits, and how much time you spend strengthening bonds with your loved ones. <b>It's important that your logging is judgement-free at this stage, so resist bringing down the verdict on yourself over habits you're ashamed of.</b> Find out how you’ve been ticking before trying to make changes.</i></span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 14pt; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"><i>I am happy to welcome holistic nutritionist, Sarah Steward, back to the blog for a quick word about nutrition and our cycles. Check out Diet and Hormones 101, <a href="http://fiatfitness.blogspot.com/2018/01/diet-and-hormones-101-part-1.html">here.</a></i></span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 14pt; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"><i>As women, we often feel at the mercy of our body’s phases. Knowing what to expect every month, and why, is an important part of “knowing thyself.” Maybe there is a way to eat optimally to give your body the best chance at balance during the most challenging times of the month. </i></span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Diet and Hormones 101</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Part 2</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span></div>
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<span style="background-color: transparent; color: #333333; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif; font-size: large;">Optimizing nutrition though our cycles</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; margin-left: 1em; margin-right: 1em;"><img height="213" src="https://lh4.googleusercontent.com/OazhLNdHmuW5GTHpzI7rJ5Ausv6RbU7Af6nVVooB2pvuyXn4rG-k-iVuW7pxqu2BznrLlmb9rka_tZQUrjQ4--YkIPB89soDJpmmuhW7_TUZPk1CxbNiHc6YxI54HAjPWOOT3NFC" style="border: none; transform: rotate(0rad);" width="320" /></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Hormones fluctuate in our bodies as we go through our monthly cycles so it makes sense that we may require more of specific nutrients. Eat plenty of anti-inflammatory foods and lessen gluten, dairy, and refined sugars.</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Here are some items to support your body during your cycle:</span></span></div>
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<span style="clear: left; float: left; font-family: "georgia" , "times new roman" , serif; margin-bottom: 1em; margin-right: 1em;"><img height="133" src="https://lh4.googleusercontent.com/f9BJXqdLIuZ-3_ctT5uuTgBaCHeWl6FXnsF7lWh1sFV00nyuY1ENAdZIiogZKPHUIk8hQ4gB1ZrkHEJ3MdfyXXTPPLy8qY8llzXS8vKm6bSk9kSdm66cxKFh6enipR8mfnrGFy9e" style="border: none; transform: rotate(0rad);" width="200" /></span><span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Dark leafy greens</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Iron in dark leafy greens helps with our energy levels and support our bodies during blood loss. They contain Vitamin K an important vitamin during the bleeding process.</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Whole Grains</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Full of fiber and important nutrients that will combat craving and balance our blood sugar. Quinoa, millet, brown rice and buckwheat are all great sources of whole grains. Keeps our blood sugar stabilized and can even help the body eliminate excess estrogen.</span></span></div>
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<span style="clear: right; float: right; font-family: "georgia" , "times new roman" , serif; margin-bottom: 1em; margin-left: 1em;"><img height="204" src="https://lh4.googleusercontent.com/vJZjrTwmY7aWCaX3BwYX2s6_NhS4TJ6NxvwcKkcY_2LkW_m6eUtr8Rl-CJ00iuToFAX-XKi4WOCG7VQRZ8wbzPfth62xg3pA0tGuH4UeZM6ZhpFC5x1M-eDQVXMz1hUpeazEn5vt" style="border: none; transform: rotate(0rad);" width="320" /></span><span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Fiber</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Increasing Fiber helps eliminate waste. Eating foods with fiber like vegetables, fruits, and whole grains will help remove excess estrogen, This will help with moods, period regulation and reduce the probability of PMS symptoms. </span></span></div>
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<span style="clear: right; float: right; font-family: "georgia" , "times new roman" , serif; margin-bottom: 1em; margin-left: 1em;"><img height="203" src="https://lh4.googleusercontent.com/T-wa9ZiSsARmKGugPKakYLyNkVgUvxJ8mtXwLh1DB-GiOlrDJvV5rOd7TuXKtaf7lJM7hU6zxlPNCDn6sGLU9qJ3HQD-cRJUAVc5Yf4mK5InehjT89-8iTMU8cNp3_oGYRo7nABu" style="border: none; transform: rotate(0rad);" width="304" /></span><span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Good Fats</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Will help with vitamin transport and help you feel full longer. Good fats help with energy levels during menstruation.</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"></span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Water</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Helps flush out your body, being hydrated will make you feel better, helps with elimination, keep the body hydrated throughout all phases.</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"></span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Probiotics</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Foods containing probiotics can help break down and rid the body of estrogen. </span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Consider including sauerkraut, kefir, kimchi, tempeh, yogurt, and kombucha during menstruation. </span><br />
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Raw veggies</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Contain glutathione an important antioxidant and helps the liver detoxify the excess estrogen in our bodies. </span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Iron</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Foods with iron will help build the blood. Eat plenty of lentils, eggs, dark chocolate, black beans, and brocolli.</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Vitamin A</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Help the liver break down Estrogen. Due to blood loss, the focus after your period should be building the body back up, building the blood, detoxing and incorporating foods to energize you.</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Magnesium rich foods</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">When we get those chocolate cravings our body is signaling for magnesium, so we can also eat magnesium-rich foods or get a high % cacao chocolate to just eat in moderation. </span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Artificial Sweeteners</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">The more processed the food, the harder your body must work when digesting. This alone can make you feel fatigued and awful. Have you ever felt exhausted after eating a meal? Often it is because our digestion system is using up so much energy to digest what we ate, that it leaves us feeling zapped..</span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you would like to learn more about the holistic approach please visit my website www.nutritionsteward.com or contact me </span><span style="background-color: transparent; color: #1155cc; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><a href="mailto:sarah@nutritionsteward.com" style="text-decoration: none;">sarah@nutritionsteward.com</a></span></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif; font-size: x-small;">*Disclaimer*
I am a Holistic Nutritionist and received my education and training from the
Canadian School of Natural Nutrition. I am not a medical doctor and cannot
diagnose or treat diseases and disorders. I do not claim that any of my
recommendations will cure or heal any ailment. I do not prescribe any medicine.
The information and materials I share are not intended to be a medical
diagnosis or treatment. My job is to equip individuals with the tools they need
to have a healthier lifestyle and provide recommendations from a holistic
perspective. </span><o:p></o:p></div>
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<span style="clear: left; float: left; font-family: "georgia" , "times new roman" , serif; margin-bottom: 1em; margin-right: 1em;"><img height="209" src="https://lh5.googleusercontent.com/ZgMdkWygvcnGHT7Z42TXlfpL0RDkmz5WmSLS_Fz4BXkRWd-6bQLzia2u253SyDCRjybTz7j6Rn67DyIQnho8_TvY-qE24HBvORQM2sTT0-e_I-wY-pqA7BLq7v9H3ne4ja_sBPYk" style="border: none; transform: rotate(0rad);" width="209" /></span><span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;">Sarah Steward
RHN has had a lifelong interest in health and nutrition. Sarah approaches
health from a Holistic perspective, recognizing that everyone is biologically
unique and individual experiences shape the someone's current state. She
believes that the mind, body and spirit work together to achieve better health.
Sarah’s main desires are dispelling health myths, taking the confusion out of
nutrition, and simplifying care of the body. In 2004 she began her studies in
Theology through the University of London correspondence program and received
her degree in Theology in 2010. Soon after she began pursuing a career in
Holistic Nutrition at the Canadian School of Natural Nutrition and received the
designation of RHN (Registered Holistic Nutritionist). Her business The
Nutrition Steward provides nutrition services, from a Holistic approach, in and
around the Charlotte, NC area. Sarah grew up in Williamsburg, Virginia and now
resides in South Carolina with her husband, step-daughter and 2 dogs. In her
free time she enjoys creating healthier versions of common recipes, crafting
and taking walks with her husband.<o:p></o:p></span></div>
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<span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></div>
<b style="font-weight: normal;"><span style="font-family: "georgia" , "times new roman" , serif;"><br /></span></b>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">Sources:</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">http://drhyman.com/blog/2012/06/13/ten-reasons-to-quit-your-coffee/</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">https://annarborholistichealth.com/blog/2015/4/30/estrogen-dominance</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">https://www.drweil.com/diet-nutrition/nutrition/is-coffee-inflammatory/</span></span></div>
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<span style="background-color: transparent; color: #333333; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "georgia" , "times new roman" , serif;">http://www.healthguidance.org/entry/15893/1/List-of-Human-Hormones-and-Their-Importance.html</span></span></div>
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<span style="font-size: xx-small;">Journal photo<span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> by </span><a href="https://unsplash.com/photos/mO3s5xdo68Y?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Estée Janssens</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/search/photos/journal?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span>Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-46303803316018279922018-01-28T14:50:00.000-05:002018-01-28T20:20:38.946-05:00Diet and Hormones 101- Part 1<div class="separator" style="clear: both; text-align: left;">
<i>In the effort to stay well-informed and to make better health-related decisions for ourselves and our families, please welcome my long-time friend and expert holistic nutritionist, Sarah Steward!</i></div>
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<a href="https://lh6.googleusercontent.com/SbiaBVaFIpuMQ0CHsBaaQRzMTq2SL9LullJJVH6KjFflObdCh76TtqyJO4MTIIduvkQvYUPEixhBexeRh6iPRwC1VUefpC6LHV1mlHbC4jA-_9bU9COl01mf4NFdKe_qGm4hIAgd" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="150" src="https://lh6.googleusercontent.com/SbiaBVaFIpuMQ0CHsBaaQRzMTq2SL9LullJJVH6KjFflObdCh76TtqyJO4MTIIduvkQvYUPEixhBexeRh6iPRwC1VUefpC6LHV1mlHbC4jA-_9bU9COl01mf4NFdKe_qGm4hIAgd" style="border: none; transform: rotate(0rad);" width="400" /></a></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;"><br /></span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">Diet and Hormones 101</span></span></div>
<b id="docs-internal-guid-a5a7a107-3e01-23cc-1784-5224c5014942" style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Part 1</span></div>
<b style="font-weight: normal;">By Sarah Steward, RHN </b><br />
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: large;">Balancing Your Hormones </span></span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Hormones. What are they and what purpose do hormones serve? </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">When you hear about hormones or being hormonal it can be associated </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">with unpleasant symptoms, out of control mood swings or emotions. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Hormones are amazing chemical messengers, responsible for many </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">functions and communications between organs. Some of the processes</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">that hormones contribute to are growth, mood, reproduction, metabolism, </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">development, sexual function etc. There are over 50 hormones that circulate </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">the body. The major players for women specifically are estrogen, progesterone, </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">and testosterone.</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"></span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Importance of key player hormones</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Progesterone</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Progesterone is an essential hormone and vital in terms of reproduction, </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">pregnancy, fertility and menstruation. It also keeps estrogen balanced in the body.</span></div>
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<span style="color: #333333; font-family: "raleway"; font-size: 12pt; white-space: pre-wrap;">This hormone is found in men, women and children so keeping it balanced in all </span></div>
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<span style="color: #333333; font-family: "raleway"; font-size: 12pt; white-space: pre-wrap;">genders and stages of life is important.</span></div>
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<br />
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Testosterone</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">We usually think of testerone in association with men, but in a woman's body </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">testosterone is key to sustaining energy, coronary artery health, muscle tone, </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">bone mass.</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Estrogen</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Estrogen and progesterone work together in the body to maintain balance. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Estrogen’s main role in the body is to insure growth and function of the uterus </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">and prepares the uterine lining in the event of pregnancy. It also contributes to </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">electrolyte balance, skeletal growth, protein, skin, and fat deposition.</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 13.999999999999998pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">What does a hormone imbalance look like? </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 13.999999999999998pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Could a hormone imbalance be causing my symptoms?</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 700; margin-left: 1em; margin-right: 1em; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img height="132" src="https://lh5.googleusercontent.com/dLJH8rEbcLR_MVGQRZU-JIMF5Ql7hsYr_eC7WTQkUF-KOtpNhunkcxksy-77PwJyAdNcW1WnLI1ouaVMz3-MUGXK_GFBb2RA2Ur5YT4-NczWgVD_G7YAG9vw_se14HzDDcCinz9V" style="border: none; transform: rotate(0rad);" width="200" /></span></div>
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</div>
<b style="font-weight: normal;"><br /></b>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">The slightest imbalance can cause many issues in the body. If a hormone </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">imbalance is suspected, balancing progesterone should be the first step. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">The variety of symptoms that can show up due to a hormone imbalance </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">are so diverse that often you may not know your symptoms are caused </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">by a hormone imbalance.</span></div>
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<span style="color: #333333; font-family: "raleway"; font-size: 12pt; font-weight: 700; white-space: pre-wrap;">Some conditions experienced when a hormone imbalance is present:</span></div>
<span style="color: #333333; font-family: "raleway"; font-size: 9pt; white-space: pre-wrap;">Hot Flashes</span><br />
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Endometriosis</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">PMS (Premenstrual Syndrome)</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Menopause</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">PPD (Postpartum Depression)</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Breast Pain</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Low Sex Drive</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Depression</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Mood Changes</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Anxiety</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Irritability</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Irrational Fears</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Nervousness</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">PCOS (Polycystic Ovarian Syndrome)</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Heavy Bleeding</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Menopause</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Perimenopause</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Weight Gain</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Miscarriage</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Infertility</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Stress</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Obesity</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Sleep Issues</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">PDD (Premenstrual Dysphoric Disorder)</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Psychological Issues</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Fatigue</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Cramps</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Hair loss</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Fluid retention</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Dry eyes</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Adrenal Fatigue</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Heavy Periods With Clotting</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Headaches</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Migraines</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Thyroid Dysfunction</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Accelerated Aging</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Autoimmune Disorders</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Anxiety</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Miscarriage</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Pot Belly</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Sluggish Liver</span><span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"><br class="kix-line-break" /></span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Do any of these sound like you? Is there a possibility that a </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">hormone imbalance is the cause of your symptoms? </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Below are some of the causes of hormonal imbalance.</span></div>
<span style="color: #333333; font-family: "raleway"; font-size: 12pt; font-weight: 700; white-space: pre-wrap;"><br /></span>
<span style="color: #333333; font-family: "raleway"; font-size: 12pt; font-weight: 700; white-space: pre-wrap;">Known Sources of hormone disruption:</span><br />
<span style="color: #333333; font-family: "raleway"; font-size: 8pt; white-space: pre-wrap;">Meats (Growth hormone)</span><br />
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 8pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Drugs (Birth control, Antibiotics</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 8pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Pesticides)</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 8pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Plastics (BPA, Phthalates)</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 8pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Canned foods (BPA, Bisphenol, preservatives)</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 8pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Personal care products (Parabens, Triclosan)</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 8pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Styrofoam</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 8pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Air fresheners</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 8pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Estrogen Mimicking chemicals</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 8pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Soy(Phytoestrogens)</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 8pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">GMOs (Genetically Modified Organisms)</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 8pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Environment</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 8pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Detergents</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 8pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Xenoestrogens (plastics, drugs, pesticides, meats, synthetics)</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 8pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Phytoestrogens (Naturally occurring and are found on some foods and herbs)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 8pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Phytoestrogens (Weak estrogens however in a with too much Estrogen it can add to the problem)</span><span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"><br class="kix-line-break" /></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">The Environmental Working Group has an amazing database </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">where you can check thousands of products for toxic chemicals that </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">could cause possible health problems. <a href="https://www.ewg.org/"> https://www.ewg.org/</a></span></div>
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<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Items like these can cause major issues in men and women. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Recently there were major lawsuits claiming baby powder was linked to </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">occurrences of ovarian cancer. Also, the medication Risperidone, </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">an antipsychotic, has been blamed for causing a condition called gynecomastia </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">which causes breast development in men. This happens due to </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">ingredients in this medication that mimic the hormone estrogen.</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Throughout a woman's life levels of estrogen fluctuate so an imbalance </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">in estrogen is common. Hormone-disrupting chemicals and products, </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">even low progesterone in the body, can contribute to estrogen dominance.</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Some ways you can help reduce estrogen dominance are:</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">-Washing hands after handling plastic bags, packaging etc.</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">-Being aware of possible sources of estrogen in foods and personal care products</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">-Using glass when eating/drinking</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">-Storing foods in glass/porcelain containers</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">-Limiting microwave use. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 9pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">-Eating whole foods that have not had added hormones or preservatives</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 13.999999999999998pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Effect of diet on hormones</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Over time, if we are not eating whole, nutrient dense foods it can </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">take a toll on our hormones and bodies. Methods have changed in </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">the way foods are produced, with pesticides, preservatives and artificial </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">ingredients. This may make items cheaper and companies can make claims </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">like fat free or sugar free. Typically, these items are often devoid of any </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">nutrients and are full of synthetic products.</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"><img height="119" src="https://lh6.googleusercontent.com/J4iONN_-0WICTau_NplCa--xK6uw-o7PnPoVmHyaR6gb4ECyc0eJRxHlFfnmenOjG9K0m6W2GQcdFygHq7azdoqwmR7oVj6pKdoYsbiHLJv1ZZeUcWQolfKPMkur0IyayPIPWEyc" style="border: none; transform: rotate(0rad);" width="200" /></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Food Quality</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Eating as close to nature as possible and supporting our own individual </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">needs through foods is the best way to maintain or gain hormone balance.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Choose whole unprocessed foods, lean organic meats, dairy with no added hormones,</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">and organic fruits and vegetables. Organics will still have some pesticide residue, </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">however it will be much less than conventional produce. Whether you buy </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">organic or conventionally grown produce always wash before eating. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Certain pesticides can influence hormone imbalance so knowing how your </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">produce was grown is important.</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"><img height="149" src="https://lh3.googleusercontent.com/MKNUbjz2IJQ0s1rLPM41F1yA3N0rDBkT6w0aFKcQv38TjPdrys1rkbO7txX7t7g1tJiCWAl6uCSxUtF0wHe5eNvnpHSz7eBLGHQJRcfQHj45uebO6CmA5gmEyKxF1ch1jmjNxEuh" style="border: none; transform: rotate(0rad);" width="200" /></span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Food Preparation</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">How food is prepared is also something else to think about. Check your </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">seasonings, make sure they don’t have any possible hormone-mimicking </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">substances like preservatives. Avoid the microwave if at all possible as this can </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">chemically change the composition of foods and heating containers can leach </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">into foods. Use only glass if you must heat something in the microwave. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Make sure you are using pots and pans without Teflon. The PFC’s in non-stick </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">pans can affect estrogen and testosterone.</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 13.999999999999998pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;"><br /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 13.999999999999998pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Why I had to balance my hormones</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 14pt; font-style: normal; font-variant: normal; font-weight: 700; margin-left: 1em; margin-right: 1em; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><img height="212" src="https://lh5.googleusercontent.com/LrNqXQltUFO4-4lDrdgyX_pUOlicvnACDgrmv6q67MQPj6ZQb3ovjcujCEamovceZBJQU9eFrMM8P3QWkUKunu_5qTcuoMZeRVZn-NJwxWmIVvqxQc5LnCzuFHVYyOKmU5jVWsxS" style="border: none; transform: rotate(0rad);" width="320" /></span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">I struggled for years with immense pain, horrible periods, cramping to the </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">point where I couldn't function and heavy bleeding. Changing birth control </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">didn’t help, pain medication didn't help. Nothing got me out of my pain… </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">until I made dietary changes. I had been misdiagnosed several times over a </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">10-year period. Finally, I received a proper diagnosis of hemorrhagic </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">ovarian cysts (bleeding cysts).</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">I discovered that some items in my diet could be causing inflammation. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">This contributed to a hormonal imbalance and the occurrence of cysts. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">After making dietary changes I went for my check up 3 months later. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">My cysts, the source of pain that I thought I would never be without, were gone!</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">I had to be my own advocate because for so long I was not receiving the help </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">or attention that I needed. You hear about this happening more and more nowadays. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">People are sick and tired of conventional treatments and medications not working. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">They are going back to the basics, the real building blocks of health, </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">whole quality foods, water, and balancing the mind, body, and spirit.</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 13.999999999999998pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Why did it help when I made dietary changes?</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">My cysts were due in part to inflammation in my body. Having high </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">amounts of sugar in my diet was stressing my body, creating free radicals </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">which provoked an immune response. The response in my body was inflammation. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">My body couldn't process caffeine which meant even more inflammation.</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Inflammation is a normal response, it helps our body heal. Chronic </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">inflammation is where the more serious problems arise.</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Too much sugar in the body impairs the immune system, causes elevated insulin </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">( hormone that affects blood sugar) and can create a breeding ground for </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">inflammation. </span><span style="color: #333333; font-family: "raleway"; font-size: 12pt; white-space: pre-wrap;">Nowadays I opt for natural sources of sugar in fruits. Sweeteners </span></div>
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<span style="color: #333333; font-family: "raleway"; font-size: 12pt; white-space: pre-wrap;">like Stevia, maple </span><span style="color: #333333; font-family: "raleway"; font-size: 12pt; white-space: pre-wrap;">syrup, honey are common in my recipes nowadays instead of synthetic, </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">chemical-laden artificial sweeteners.</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">When it came to caffeine as soon as I cut it out I noticed my digestive issues </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">and anxiety lessened. These were conditions I had just learned to live with. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">I didn’t know that diet could be so closely connected.</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Coffee has been suggested to have great health benefits and for many, it can. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">What can make it unhealthy is how you drink it, its quality and how </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">YOUR body reacts to it. </span><span style="color: #333333; font-family: "raleway"; font-size: 12pt; white-space: pre-wrap;">My body couldn't process caffeine and I would have never </span></div>
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<span style="color: #333333; font-family: "raleway"; font-size: 12pt; white-space: pre-wrap;">known this had I not eliminated it. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Caffeine itself is actually considered a drug, because it stimulates the nervous </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">system and like a drug, is addictive. It can affect our blood sugar which is directly </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">connected to our hormones. What controls our blood sugar? Our hormones. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">When our blood sugar is out of balance so are our hormones.</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 13.999999999999998pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">So where do I start? How can I balance My hormones?</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">First and foremost remember everyone is different. You have to be gentle </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">with your body, and introduce things slowly into your system. If you begin to </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">work with too many things you may find you don’t know what is working or </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">not working. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Too many supplements may stress your body especially if they are not high quality </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">supplements. Introducing too many “new” foods could stress you out when it comes </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">to preparation and finances.</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">No two people are biologically the same and no two people have had the same </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">experiences in life. Factors like these will change how you should be cared for.</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Approach and Implementation</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Because everyone's body is different and nutrient needs are different. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">The best way to approach things is trial and error. Try something for at least </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">2 weeks unless you have adverse symptoms. Don't get overwhelmed. If your </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">plan to balance your hormones is stressing you out, it's time to adjust. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">If your new plan or routine to balance your hormones is stressing you out, </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">you will be worse off from where you began. Be gentle with yourself. Ask </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">family and friends to support you and help them understand what you are </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">trying to do and why. Below are 4 tips to help you get started.</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">4 Tips to Balancing Hormones</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Whole unprocessed foods and food preparation</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Supplement and herbs (if necessary)</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Self-care</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Tracking symptoms</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Whole unprocessed foods and food preparation</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Along with eating whole clean foods, avoid microwaving plastics </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">as much as possible, and get plenty of good fats in your meals. Each meal </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">should consist of fat fiber and protein. How much of each is what you will </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">learn along the way.</span></div>
<b style="font-weight: normal;"><br /></b>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Soon you will begin to sense your body's needs, you just have to clear out the </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">crap before you can get there. Your body sends you signals and tells you what it needs, </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">you just have to supply it with the proper nutrients.</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Supplements and herbs</span></div>
<b style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">I urge you to find your nutrients from food but understand it isn't always possible. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">With anything new you decide to implement into your regimen, especially herbs </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">and/or supplements, I urge you to consult your physician or a healthcare professional </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">as some medications interact with herbs. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">I have provided links to products that I trust and recommend, but if you </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">decide to choose your own brand of supplement always aim for little to no </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">preservatives, artificial flavors or colors. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Supplements:</span></div>
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<a href="https://www.vitacost.com/megafood-multi-for-women-60-tablets" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">Womens Multi Vitamin</span></a><span style="background-color: transparent; color: black; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> - overall nutrition, support if you are not able to </span></div>
<div dir="ltr" style="line-height: 1.656; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">receive it solely from foods.</span></div>
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<a href="https://www.vitacost.com/barleans-ultra-high-potency-fish-oil-omega-swirl-passion-pineapple-1500-mg-16-fl-oz" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">Fish OIl</span></a><span style="background-color: transparent; color: #1155cc; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;"> </span><span style="background-color: transparent; color: black; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> - Good fats help with vitamin transport, help you stay fuller , longer</span></div>
<div dir="ltr" style="line-height: 1.656; margin-bottom: 0pt; margin-top: 0pt;">
<a href="https://www.vitacost.com/megafood-calcium-magnesium-potassium-60-tablets" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">Calcium Magnesium</span></a><span style="background-color: transparent; color: black; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> - Help with stress</span></div>
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<a href="https://www.vitacost.com/megafood-balanced-b-complex-90-tablets-1?q=megafoods+b+vitami&ta=megafoods+b+vitami" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">B vitamins</span></a><span style="background-color: transparent; color: black; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> - Help Mood, Energy, and overall nutrition</span></div>
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<a href="https://www.vitacost.com/barleans-antioxidant-blend" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">Antioxidant A,C,E,’s</span></a><span style="background-color: transparent; color: #1155cc; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;"> </span><span style="background-color: transparent; color: black; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> - Help support our cells, fight against free radicals</span></div>
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<a href="https://www.vitacost.com/megafood-megaflora-20-billion-cfus-90-capsules" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">Probiotic</span></a><span style="background-color: transparent; color: #1155cc; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;"> </span><span style="background-color: transparent; color: black; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> - Repopulate good bacteria in the gut</span></div>
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<a href="https://www.vitacost.com/barleans-evening-primrose-oil-120-softgels" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">Evening primrose oil</span></a><span style="background-color: transparent; color: black; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;"> - Omega 6 Fatty Acid</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Herbs:</span></div>
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<a href="https://www.vitacost.com/jarrow-formulas-ashwagandha-withania-somnifera" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "raleway"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">Ashwagandha</span></a></div>
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<a href="https://www.vitacost.com/oregons-wild-harvest-organic-licorice" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "raleway"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">Licorice root</span></a></div>
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<a href="https://www.vitacost.com/oregons-wild-harvest-astragalus-90-vegetarian-capsules" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "raleway"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">Astragalus</span></a></div>
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<a href="https://www.vitacost.com/oregons-wild-harvest-holy-basil-60-non-gmo-vegetarian-capsules%20Ginsenghttps://www.vitaminshoppe.com/p/prince-of-peace-red-panax-ginsen-30x10-10/pi-7080?mr:trackingCode=0E235D84-C9E0-E511-80ED-00505694403D&mr:referralID=NA&sourceType=sc&source=SHOP&acqsource=adlucent&utm_source=Shopping&utm_medium=CSE&utm_campaign=Prince%20Of%20Peace&utm_content=PI-7080&gclid=Cj0KCQiA4bzSBRDOARIsAHJ1UO7C8h_WKg-BzgAd_dE3NcfYrj_lMnDnElhLMbM2gg97Z_2BxiYe3P4aAoHzEALw_wcB" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "raleway"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre;">Holy basil</span></a></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Self Care</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Eating nutrient dense food is key but a self care routine is just as important. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">As the woman of the house you are responsible for so much. </span><span style="color: #333333; font-family: "raleway"; font-size: 12pt; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">You require a routine that gives you time to recharge and be the </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">best you can be for your family. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre;">Tracking progress/symptoms/food journaling</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Track what you eat, how you feel and your bathroom habits. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">After a week you will see your own trends and what foods are working for your </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">benefit. </span><span style="color: #333333; font-family: "raleway"; font-size: 12pt; white-space: pre-wrap;">Even after 3 days of looking back at what you eat (even that cookie) you can see </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">where your energy dips, your hunger levels, your digestion etc…</span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">As you can see, many factors can contribute to a hormonal imbalance. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">There are many natural ways to combat this, the best method being through food. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">Starting slow with one item at a time will allow our bodies time to adjust and </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre;">give us time to see if it contributes to our symptoms. </span></div>
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<span style="background-color: transparent; color: #333333; font-family: "raleway"; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: 12pt;">
</span><span style="color: black; font-family: "times new roman"; white-space: normal;"><span style="font-size: x-small;">*Disclaimer* I am a Holistic Nutritionist and received my education and training from the Canadian School of Natural Nutrition. I am not a medical doctor and cannot diagnose or treat diseases and disorders. I do not claim that any of my recommendations will cure or heal any ailment. I do not prescribe any medicine. The information and materials I share are not intended to be a medical diagnosis or treatment. My job is to equip individuals with the tools they need to have a healthier lifestyle and provide recommendations from a holistic perspective.</span></span><span style="color: black; font-family: "times new roman"; font-size: small; white-space: normal;"> </span><span style="font-size: 12pt;">
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<b><i>Sarah Steward
RHN has had a lifelong interest in health and nutrition. Sarah approaches
health from a Holistic perspective, recognizing that everyone is biologically
unique and individual experiences shape the someone's current state. She
believes that the mind, body and spirit work together to achieve better health.
Sarah’s main desires are dispelling health myths, taking the confusion out of
nutrition, and simplifying care of the body. In 2004 she began her studies in
Theology through the University of London correspondence program and received
her degree in Theology in 2010. Soon after she began pursuing a career in
Holistic Nutrition at the Canadian School of Natural Nutrition and received the
designation of RHN (Registered Holistic Nutritionist). Her business The
Nutrition Steward provides nutrition services, from a Holistic approach, in and
around the Charlotte, NC area. Sarah grew up in Williamsburg, Virginia and now
resides in South Carolina with her husband, step-daughter and 2 dogs. In her
free time she enjoys creating healthier versions of common recipes, crafting
and taking walks with her husband.</i></b></div>
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Find out more about Sarah <a href="http://www.nutritionsteward.com/">here</a>! </span></div>
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Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-28290776390057187082017-12-18T10:49:00.000-05:002017-12-25T19:25:05.220-05:00Healthy Holiday Tips<div class="separator" style="clear: both; text-align: center;">
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">Holidays are usually full of people, sounds, smells, and lots of expectation. </span><br />
<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">Having a healthy holiday </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">for me means coming out the other side refreshed </span><br />
<span style="font-family: arial; font-size: 11pt; white-space: pre;">and reflective. But let’s face it, being parents during </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">the holidays is like going </span><br />
<span style="font-family: arial; font-size: 11pt; white-space: pre;">on “vacation” with the kids, the expectation is actually exhaustion and stress. </span><br />
<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">It’s a shame really, and this year I’m fighting the inevitable with some mental, </span><br />
<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">spiritual, and physical </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">holiday health tips. </span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">1.Don’t try to lose weight during the holidays. It’s like going to a wake and </span><br />
<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">trying to stay sober. It isn’t </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">that you can’t do it, but I’m 99% sure you can’t do it. </span><br />
<span style="font-family: arial; font-size: 11pt; white-space: pre;">Just aim not to gain. </span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">2. Eat lots of healthy “fillers” before the main course. Fillers are foods high in fiber. </span><br />
<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">Lucky for us, </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">collard greens, mustard greens, kale and a host of other dark leafy </span><br />
<span style="font-family: arial; font-size: 11pt; white-space: pre;">greens are still growing as we </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">speak. Eat your colorful salads and fresh veggies </span><br />
<span style="font-family: arial; font-size: 11pt; white-space: pre;">without the dips and sauces, to leave less room for </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">the higher calorie </span><br />
<span style="font-family: arial; font-size: 11pt; white-space: pre;">(unnecessary energy) foods. </span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">3. Limit your beverages. Especially with alcohol, drinks hide a host of calories </span><br />
<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">and fail to fill. Choose </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">water or tea now and then. </span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">4. Have one, not three. ‘Nuff said. </span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">5. Plan to indulge. Don’t let holiday treats sneak up on you. There will be treats at </span><br />
<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">Mom’s house, </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">treats at the office, treats at the holiday parties, not to mention the </span><br />
<span style="font-family: arial; font-size: 11pt; white-space: pre;">treats you bring into the house. </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">Choose a few place you plan to indulge and plan </span><br />
<span style="font-family: arial; font-size: 11pt; white-space: pre;">on healthy choices at the other events. </span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">6. When in doubt, less bread, more vegetables, less salt, more spices. </span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">7. Eat hearty meals and avoid snacking.</span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">8. Eat a fine breakfast.</span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">9. Shop in the early morning with your whole brain. Stock your fridge and pantry </span><br />
<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">with healthy, </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">delicious options like sweet fruits, cheesy eggs, and toastable, </span><br />
<span style="font-family: arial; font-size: 11pt; white-space: pre;">crunchy whole grains and nuts.</span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">10. Eat before you depart. Headed out for some holiday merry-making? </span><br />
<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">Eat a healthy snack before </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">you go to avoid noisy, distracted overeating.</span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">11. Start your day out with a large glass of clean, cool water, and carry your water </span><br />
<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">bottle with you </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">when you leave the house. Aim for ½ to a gallon of water, daily. </span><br />
<span style="font-family: arial; font-size: 11pt; white-space: pre;">Your body will thank you. </span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">12. Remember, it takes 3500 extra calories to gain one pound. Before you think </span><br />
<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">that sounds like a </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">lot of calories and breath a sigh of relief, let me also remind you </span><br />
<span style="font-family: arial; font-size: 11pt; white-space: pre;">how easy it is to reach that number </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">(especially in the sugary, buttery, saucy holiday </span><br />
<span style="font-family: arial; font-size: 11pt; white-space: pre;">throes) </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">so you can plan accordingly. Keep in mind </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">that these numbers are for single </span><br />
<span style="font-family: arial; font-size: 11pt; white-space: pre;">servings. </span></div>
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<span style="font-family: "arial"; font-size: 11pt; text-indent: 36pt; white-space: pre-wrap;"> 6 oz. red wine- 145 kcal</span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;"> </span><span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">Bottle of beer- 154 kcal</span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;"> </span><span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">Piece of pizza- 285 kcal</span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;"> </span><span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">Piece of pumpkin pie- 323 kcal</span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;"> </span><span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">Gingerbread cookie- 101 kcal</span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;"> </span><span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">Brownie- 132 kcal</span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;"> </span><span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">One cup of mashed potatoes- 214 kcal</span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">No need to obsess, but take responsibility for what you are eating, even </span><br />
<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">during </span><span style="font-family: arial; font-size: 11pt; white-space: pre-wrap;">the </span><span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">holidays. If you don’t know the energy value of your meals, find out. </span><br />
<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">It’s never been </span><span style="font-family: arial; font-size: 11pt; white-space: pre-wrap;">easier </span><span style="font-family: arial; font-size: 11pt; white-space: pre-wrap;">to educate yourself. </span><br />
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<span style="font-family: arial; font-size: 11pt; white-space: pre-wrap;">13. Buffet? Choose a small plate.</span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">14. Choose hot beverages that take time to finish. </span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">15. Eat mindfully, using all of your senses. </span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">16. Pay careful attention to the feeling of fullness. </span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">17. Pause before eating to take a deep breath and give thanks. Food is a gift. </span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">18. Don’t multitask during meals. Eating is important and should have your full attention and intention to be enjoyed with people who are important to you. </span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">19. Ditch distracting and detracting technology, especially during meals. </span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">20. Consider early to bed and early to rise. This is the best way to get in personal time during the busyness of holidaying. </span></div>
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<span style="font-family: "arial"; font-size: 11pt; text-align: center; white-space: pre-wrap;">21. Say “no” to some invitations and events in favor of important family or personal time.</span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">22. Add relaxing things to your “to-do” list. Purposefully do less (“have a cup of hot tea and contemplate the coming months”). </span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">23. Reset for the new year. Set your sights ahead.</span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">24. Underschedule yourself.</span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">25. Schedule in special one-on-one time with each of your kids.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW0Ev5DIuehznRW8d0CqKyJlEVP0Hh9nBSmO7XQsTTLWkrxCyvSKT1h4iHs3YEPEqk2JBqK_ziyEU2TXnPztejLtCTP8jELrFgvNlPhuHOAtOKdZ9x5kSyKHddcYTjaSzHgsMvkSaHgo9l/s1600/rawpixel-com-460971.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: center;"><img border="0" data-original-height="1042" data-original-width="1600" height="130" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjW0Ev5DIuehznRW8d0CqKyJlEVP0Hh9nBSmO7XQsTTLWkrxCyvSKT1h4iHs3YEPEqk2JBqK_ziyEU2TXnPztejLtCTP8jELrFgvNlPhuHOAtOKdZ9x5kSyKHddcYTjaSzHgsMvkSaHgo9l/s200/rawpixel-com-460971.jpg" width="200" /></a></div>
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<span style="font-family: "arial"; font-size: 11pt; text-align: center; white-space: pre-wrap;">26. Schedule your workouts.</span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">27. Walk, hike, and play active games with family and friends every day. </span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">28. Get outside every day. </span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">29. Try to rise before the sun every day and catch the first rays. </span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">30. Laugh it up. Watch funny movies, play funny games. Laughter is one of the best stress-relievers out there, it’s free, and anyone can do it. </span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">31. Smell citrusy smells. Enhance your mood and manage stress by diffusing essential oils in your home. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihbHrTpVNWMJDNLAthKkF5FBaTJnP4GPI_5Mf7H6dxj7dKF9G5vINQK01ZOYeC8q7qbpYwaok1L871RiryEOH-xtfZnE-eShn5MHoD46lhJEll87O8InakkrfGSJiRKgQGCYq9ceprFFo2/s1600/israel-egio-51174.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em; text-align: center;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihbHrTpVNWMJDNLAthKkF5FBaTJnP4GPI_5Mf7H6dxj7dKF9G5vINQK01ZOYeC8q7qbpYwaok1L871RiryEOH-xtfZnE-eShn5MHoD46lhJEll87O8InakkrfGSJiRKgQGCYq9ceprFFo2/s320/israel-egio-51174.jpg" width="320" /></a></div>
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<span style="font-family: "arial"; font-size: 11pt; text-align: center; white-space: pre-wrap;">32. Don’t shoot for perfection, shoot for simplicity.</span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">33. Turn up the tunes. Listen to an array of music. Music that makes you dance, relax, and sing. </span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">34. Get intimate. Reconnect with your spouse by scheduling (if necessary) special time. This is also a great stress reliever and a wonderful way to start out the new year. Most people don’t think of sex this way, but a solid marriage bond is one of the best things you can do for your kids. </span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">35. Don’t try to please everyone. There are some people in your life who are priorities, and you are duty-bound to serve them first. Don’t fuss over the others. </span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">36. Forget the negatives of the past.</span></div>
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<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">37. Don’t over-think it.</span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">Parents, I know it feels necessary for survival sometimes, but try to turn off the </span><br />
<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">autopilot </span><span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">and be </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">present and in the moment this season. Not only will you be </span><br />
<span style="font-family: arial; font-size: 11pt; white-space: pre;">opening yourself to </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">forging stronger </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">bonds with your family, but you will recenter</span><br />
<span style="font-family: arial; font-size: 11pt; white-space: pre;">yourself. </span></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">The goal this season is to enter and exit with our mind’s eye wide open. Insist on </span><br />
<span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">personal time to </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">seek silence and prayer. Pray for your children, pray for your </span><br />
<span style="font-family: arial; font-size: 11pt; white-space: pre;">spouse, </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">pray for the world </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">(</span><a href="http://www.praymorenovenas.com/how-to-pray-the-divine-mercy-chaplet/" style="font-family: arial; font-size: 11pt; white-space: pre;">Divine Mercy Chaplet</a><span style="font-family: arial; font-size: 11pt; white-space: pre;">). Don’t underestimate the </span><br />
<span style="font-family: arial; font-size: 11pt; white-space: pre;">importance of your own </span><span style="font-family: arial; font-size: 11pt; white-space: pre;">mental and </span><span style="color: black; font-family: "arial"; font-size: 11pt; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space: pre;">spiritual health. </span><br />
<span style="font-family: arial; font-size: 11pt; white-space: pre;">Give your best self to your family this year. </span></div>
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<span style="font-size: xx-small;">Mother and Child <span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/K53WBTSz1jg?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">rawpixel.com</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span><br />
<span style="font-size: xx-small;">Toast and Tea <span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/tOsKxvyNyDw?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Brenda Godinez</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a> </span><br />
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<span style="font-size: xx-small;">Citrus<span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/SHJMuYQSRn8?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Israel Egío</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a> </span><br />
<span style="font-size: xx-small;">Christmas Coffee <span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/XBx3uQBCn1k?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Mira Bozhko</a><span style="background-color: whitesmoke; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span>Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-80321807659973916072017-12-07T13:46:00.000-05:002017-12-25T19:25:05.265-05:00The Diet No One Wants to Hear About<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnT9R6y4VfgQo2xBhS4E0xITowmHGpdhUriiDYCOFynYDui5Z5w_P3aOR9IMIPDtc6A5Prwdr6QiKTeFIWPebMw0hLRHhcViQXHZImezliAh2tadsqN9kSRBzjQAptp8lFR1Ez-95cmGv9/s1600/anthony-delanoix-171276.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnT9R6y4VfgQo2xBhS4E0xITowmHGpdhUriiDYCOFynYDui5Z5w_P3aOR9IMIPDtc6A5Prwdr6QiKTeFIWPebMw0hLRHhcViQXHZImezliAh2tadsqN9kSRBzjQAptp8lFR1Ez-95cmGv9/s320/anthony-delanoix-171276.jpg" width="320" /></a></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I’ve started and stopped this post several times. The truth is, I don’t like talking about food and telling other people what I think they should eat. Its personal, and I am not a nutritionist. What you eat and how much and why is a big part of your own journey. What serves you may not serve others in the same way.</span></div>
<b id="docs-internal-guid-161cb438-323d-3b80-dd4f-7921d3e65375" style="font-weight: normal;"><br /></b>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Folks trying to lose fat, build muscle, or conquer some new feat don’t really want to hear that. I don’t want to hear that. I’d rather there be a clear answer to my important question, darnit. But before we move on, dissatisfied, let's find out if there are any hard and fast nutrition </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">facts</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> for the masses; truths that we can stand on as we explore, experiment, and experience food to find out what works best for us. </span></div>
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<span style="-webkit-text-decoration-skip: none; background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Nutrition and Exercise: </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The quality of your nutrition greatly affects the quality of your workouts and the quality of your results. Eat like garbage, feel like garbage, look like garbage. Quality matters.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">However</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, the importance of food quantity, timing, and balance depends on what you want to achieve. If you you’re trying to build muscle, you’ll need a heck of a lot more protein than an ultra marathoner. Conversely, that runner is going to put away a lot more vital energy in the form of carbohydrates than say, a bodybuilder or your average mom lifting weights in the backyard. </span></div>
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<span style="-webkit-text-decoration-skip: none; background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Protein: </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">We all know that protein aids in building and rebuilding muscle fibers. In the same way it makes repairs to damaged muscles following strenuous exercise so the muscle can come back stronger. We won’t go into the many health benefits of building muscle, but just know that, no matter what your goals may be, your body absolutely needs quality proteins for optimal performance. </span></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNe_jb4XEmVFMPONy9LjBZMJNaxntTdmuuWotdNWSKtmqNg7vQmRwbOZVic9Wyn23jao-Up7qZz2nE3x_mL5ulrWcDopfApMNleMOEbA69Z2dbfyhAMUpcymUauCiaBo_RPI-gBm5jqHcZ/s1600/eaters-collective-447690.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1332" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNe_jb4XEmVFMPONy9LjBZMJNaxntTdmuuWotdNWSKtmqNg7vQmRwbOZVic9Wyn23jao-Up7qZz2nE3x_mL5ulrWcDopfApMNleMOEbA69Z2dbfyhAMUpcymUauCiaBo_RPI-gBm5jqHcZ/s320/eaters-collective-447690.jpg" width="320" /></a><b style="font-weight: normal;"><br /></b><br />
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Good (lean) protein choices:</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Plain Greek yogurt</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Swiss cheese</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Eggs (duh)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Organic milk (if you must)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Steak (top or round)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pork Chops</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Chicken breast</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lentils</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fish</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Green pease</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nuts</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Quinoa (“keen-wah” incase you didn’t know)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Protein is slow to digest. Planning your diet to be 30%-40% lean protein will keep you feeling fuller longer. </span></div>
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<span style="-webkit-text-decoration-skip: none; background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Carbohydrates:</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Carbs are you friend, and don’t you forget it. Carbohydrates provide you with energy. Simply put, your incredibly intelligent body is adaptive. If you over-supply your body with energy, like a good steward, if will store the surplus for another time. Surplus energy is stored in the body as adipose tissue, which we oddly call “fat”. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Once again, if you aren’t consuming energy according to your </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">own </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">goals, it is very easy to over-consume fast digesting food sources like starches and sugars. Most of us can’t eat like elite athletes and expect to thrive. I don’t like running numbers every time I set table, so I don't. Food is much more than numbers. It is sensation and fellowship. It is life. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Your brain needs the carbohydrates, your hormones need carbohydrates, as do your muscles and blood. Hard and fast now, don't over consume energy (calories) that your body isn't utilizing. Serving sizes are key if you’ve no desire to weigh your food. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Quality Carbs:</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fruit</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Vegetables</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Oats</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Whole grains (cereals, breads)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Brown rice</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Buckwheat</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Poor Quality Carbs (in case you need to know):</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fried foods</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Table sugar</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">White bread/rice/pasta</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fast food</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Soda </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Cake, cookies, muffins, candy</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ice cream</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Happiness</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Poor quality carbohydrates give a short burst of energy (too much, unless we are running sprints for a few miles) with ZERO nutritional value you body can use. When we are stressed (including hunger, boredom, loneliness, and exhaustion) we can experience cravings for carbohydrates that are rarely the healthy fiber-packed ones. This is the brain begging for immediate stress-relief, a “pick-me-up”, or comfort, if you will. When we eat high-sugar foods the area of the brain that processes pleasure is activated and says, “lets do that again sometime!” Enjoy the holidays, and family meals, and the occasional treat. But be aware that you are shaking that part of your brain awake, and if you continue to indulge, cravings may make overconsumption of sugary, starchy foods a tough habit to break. </span></div>
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<span style="-webkit-text-decoration-skip: none; background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">A Word on Food Preparation</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIdqvOsdfZ4pgRt6640YuWiVhFnEyRbayaUyH6cAYeNMxCzXZX7FqBnjhy8Y0h_QfCUBt2IP5hmhAJs9dNKmIjdZYw7pS75vc6Mx2t2ZT1hXEYsJjnYivAK1zJ5rjR-I2XEoNzc4HgyGF4/s1600/katie-smith-104748.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiIdqvOsdfZ4pgRt6640YuWiVhFnEyRbayaUyH6cAYeNMxCzXZX7FqBnjhy8Y0h_QfCUBt2IP5hmhAJs9dNKmIjdZYw7pS75vc6Mx2t2ZT1hXEYsJjnYivAK1zJ5rjR-I2XEoNzc4HgyGF4/s320/katie-smith-104748.jpg" width="320" /></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Generally, the more work you need to do to get food on the table, the healthier the choice. Sorry, that is just the way it is. Do the work, as it is an integral part of a healthy lifestyle, and you’ll learn to love the process. It actually represents what matters the most and serves to remind you that you are a part of nature, not a separate, lofty “other” that needs strangers to chop and bag your vegetables for you. If you’re too busy to make food for yourself and your family, you’re probably too busy. That may even be why you are looking to make changes in your life. Truth be told, I make bread for dinners and buy bread for lunches. It’s all about balance. No one can tell you what works best for your family. </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">But,</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> the facts do remain; healthy food takes time to prepare. </span></div>
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<span style="-webkit-text-decoration-skip: none; background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration-skip-ink: none; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Macronutrient Fat: </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You need healthy fats in your diet like a squeaky hinge needs oil. Good, healthy fats are essential for hormone balance, cell protection, nutrient delivery, brain function, and to keep your immune system humming. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The reason why fat is so misunderstood is because gram for gram, fat provides twice the amount of calories (energy) as protein or carbohydrates, so it is easy to overconsume. Stick to your serving sizes, even with peanut butter (I know).</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyWwnPiHtper3gL-32OMRbLzFCOIq2KVjB-W0OBdnxXcNyaclvEL1V005LGYDEEBYC1TNrgJVBu6p2Cn6ezmnNJjsqP5_v2XNTCJ23Y4dMZkhh1sY6mxZRWJcM0PBYjTQoHdjNDDH9bKNv/s1600/roberta-sorge-142255.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1154" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjyWwnPiHtper3gL-32OMRbLzFCOIq2KVjB-W0OBdnxXcNyaclvEL1V005LGYDEEBYC1TNrgJVBu6p2Cn6ezmnNJjsqP5_v2XNTCJ23Y4dMZkhh1sY6mxZRWJcM0PBYjTQoHdjNDDH9bKNv/s200/roberta-sorge-142255.jpg" width="143" /></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Consider: </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Avocados</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Dark chocolate (if you must, above 65% cocoa)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Cheese (I must)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Eggs</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nuts</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Olive oil</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Coconut oil</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Research on the harm caused by consuming trans fats and saturated fats (butter, *sigh*) is controversial and speculative at best. It comes down to moderation and nutrients and energy balance. Balance is difficult and requires hard work. Counterintuitively, taking the extreme route when it comes to your diet is the easy route. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjzxpPaHO9Qbsqqcizd7qSy6f1iQ8OI7QIp_a6rJSxVZRois4DHo7al8zLu0yzX0EMZa7mR8fW-Bb401YBdtyv7dawMyF7-vjJ-jkyLPgC7xjLfsg7wf-dCOEWUouUW92vJvHWzyJ_keMf/s1600/yanko-peyankov-49164.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1072" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjzxpPaHO9Qbsqqcizd7qSy6f1iQ8OI7QIp_a6rJSxVZRois4DHo7al8zLu0yzX0EMZa7mR8fW-Bb401YBdtyv7dawMyF7-vjJ-jkyLPgC7xjLfsg7wf-dCOEWUouUW92vJvHWzyJ_keMf/s200/yanko-peyankov-49164.jpg" width="133" /></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">But, it is best to avoid “empty calories” that offer nothing to your body but something extra to store and stress your immune system out.</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Empty Crap:</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">All fried foods (including donuts (*sob*)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Baked, high-fat desserts (pastries, cookies, etc.)</span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Processed snack food (crackers, chips, pretzels)</span></div>
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<span style="font-family: Arial; font-size: 11pt; white-space: pre-wrap;">I am not interested in telling people how to eat. If you truly want to meet your health and fitness goals, you will strive to eat food that is close to its original form, drink clean water, and balance your diet. Read labels, know what you’re eating, and take responsibility for what you consume. Balance, moderation, self-control, enjoying food, giving thanks, and making food to share with others is the diet no one really wants. Without practice and tradition, in this fast-paced, modern world, balance and peace at your table is actually difficult to achieve. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In this age of information it has never been easier to find what works for you, but you have to be bold. You have to look for underlying truths about what humans are here to do and what your own priorities are. I can tell you right now, obsessing over food is no one’s calling. Keep food where it belongs in your life: a blessing given to serve you, and a way to bless others. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: xx-small;"><span style="background-color: whitesmoke; color: #111111; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; white-space: nowrap;">Breakfast Photo by </span><a href="https://unsplash.com/photos/OGC3l73HT5Q?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Anthony DELANOIX</a><span style="background-color: whitesmoke; color: #111111; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span></span></div>
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<span style="font-family: Arial; font-size: xx-small;"><span style="white-space: pre-wrap;">Burger </span></span><span style="font-size: xx-small;"><span style="background-color: whitesmoke; color: #111111; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/nJUuFfo79wI?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Yanko Peyankov</a><span style="background-color: whitesmoke; color: #111111; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: whitesmoke; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span></div>
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Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com1tag:blogger.com,1999:blog-5727557946899764406.post-67269187377542954292017-11-20T10:05:00.001-05:002017-11-20T20:47:08.629-05:00The Problem with Self-Esteem<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSEAF2qcpmZ_NDQFR0vxz79NZz7P50OVPDwMV88pFwABxhynbaQTTqW8CjFVyQkIZosxYqQ_26H0EYRTArEJaedMSlvHJJ7vIec-RgLPmQ8nwA6G7RwjWxq4j2JiK2IBVVzhxlHsv50s6L/s1600/IMG_2136.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1600" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSEAF2qcpmZ_NDQFR0vxz79NZz7P50OVPDwMV88pFwABxhynbaQTTqW8CjFVyQkIZosxYqQ_26H0EYRTArEJaedMSlvHJJ7vIec-RgLPmQ8nwA6G7RwjWxq4j2JiK2IBVVzhxlHsv50s6L/s320/IMG_2136.JPG" width="320" /></a></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As a traditionalist and somewhat of a cynic, I have been confused by and questioned the whole modern idea of self-esteem.</span></div>
<b id="docs-internal-guid-aeceddd9-d9e2-5058-a56d-fe8aca504e1c" style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The truth is, even within the scientific community, the notion of self-esteem seems ambiguous. What does it mean? Put simply, self-esteem is another term for self-respect, confidence, and even dignity. Assertiveness training is a term I ran into while researching self-esteem. Being assertive means you’re willing to stand up and be counted, not that you insist on being the first in line. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Having a strong sense of self means you are willing to accept the risk of expressing yourself and humbly, even calmly, standing by your word, your opinions, and your principles. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It seems that to have healthy self-esteem, one first needs a sturdy belief system. You can’t defend your principles and standards if you don’t have any. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Those who report a healthy self-respect tend to benefit from happier, stronger relationships and enjoy more promotions and commendations at work. One of the benefits of building self-confidence is the demand it places on others to respect you. Others tend to treat you with dignity if you are seen to defend your own dignity first. Standing to defend your own values requires specific standards of good, better, and best, because only with a strong sense of good can you recognize wrong and develop a sense of honor, duty, and sacrifice. Having a grounded sense of who you are and what is expected of you provides a steady supply of endurance in hardship and through difficult times. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Failing to stand up for yourself and your beliefs can leave you with a sense of loss that can make you even less assertive in the future. Those with low self-respect tend to lose hope easily, give up easily, have overwhelming fear of failure, experience a great deal of tension and anxiety, and are highly defensive when critiqued or receive negative feedback.</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Many experts suggest building self-esteem through changing the inner-voice, the one that tells you unhelpful, over-critical, arbitrary things that cut into your courage, confidence, and self-care. I find, though, that repeating mantras and saying nice things to yourself is barely even a bandaid to the deep issues that poor self-respect comes from. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">There seem to be two genuine causes for poor self-esteem. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The first one is unconditional love or mother-love, basic trust, as psychologists call it. Unfortunately, this primal love can’t be replicated by teachers and caregivers, as hard as many noble teachers try. Teachers teach, support, demand, guide, and reprimand, but they cannot provide that first and foundational building block of basic trust that every child requires from their parents. Parents that fail to build a sturdy structure of family culture which a child relies on during childhood, and carries with him when he leaves, starts their adolescents out in life with far more questions than answers. “Where do I stand? Why am I here? What am I supposed to do? Does it matter that people don’t like me?” These are good questions, but if you don’t trust where you came from, it’s much more difficult to find your purpose and your value. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It is essential that parents work to provide </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">unchanging</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> structure at home. Kids rarely like it while growing up, but they will </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">use</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> it and it will become a guide to them as they find their way. They won’t need to start from scratch and walk blindly through their teens and twenties and beyond wondering if right and wrong have changed. They won’t follow friends off of a cliff, so to speak, because their parents have given them roots. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkOghzH-TaP23f1DUMgdehCYe3jG_pVq3ztAt2TlfuTI3Eonj5o75KrLSuDs9J-GUqSJLbTMoyKbvnvhUJvUavZCi2h_G-g5kcULF6HnnrRwxUTifPz_pc7SSj0NIyBwrAQdMDsOYsQZQu/s1600/IMG_2138.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkOghzH-TaP23f1DUMgdehCYe3jG_pVq3ztAt2TlfuTI3Eonj5o75KrLSuDs9J-GUqSJLbTMoyKbvnvhUJvUavZCi2h_G-g5kcULF6HnnrRwxUTifPz_pc7SSj0NIyBwrAQdMDsOYsQZQu/s320/IMG_2138.JPG" width="240" /></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The second cause of poor self-esteem is lack of real accomplishment. I can tell you right now, my opinions on this may not be popular. I believe the prevalent idea of everyone winning is destroying children's (and therefore adults) sense of self. It is wrecking our basic construct of justice that begins at nine months old when we first recognize ourselves in a mirror. The next step after our first step is a strong sense of justice. “Thats mine!” Of course, for a toddler, the senses may be off a bit because not everything you like is “yours”, and there are other important rules to learn like kindness and courtesy. However, when children are given medals which they did not earn, it is teaching them that they don’t have to excel, they needn’t even work hard, to be rewarded. This is actually a lie and results in a type of environment which is a lethal and fragile combination of arrogance and ignorance. There is no excellence to be found within this unjust system. Children do not grow respect for their leaders in this atmosphere of arbitrary good feelings and injustice. Children have a natural sense of justice, and being raised in schools, homes and, increasingly, workplaces, where the feelings of the individual are paramount, the world turns inside out. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In athletics the good of the team is number one. Essentially, everyone together is number one. Those who underperform are putting the team at risk, and should either be benched or removed from the the team. This individual has a choice. They can quit trying or they can work harder. It may not be the sport for them. No harm in a child trying different things until they find something that they like. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs0OPYf4vVwOsaRF-sedBqQ-NQN0P2wGY73My1qcxsOX1L853ILkBM0lQCRTWQiHXaY0Z8rFUGMD2tFFXuqZ_403dLAlFZuoTBr3V99U3BDJjsVI2xISXxwpoUQj0RX1_Oh8akAqNNDIfE/s1600/IMG_2146+%25281%2529.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs0OPYf4vVwOsaRF-sedBqQ-NQN0P2wGY73My1qcxsOX1L853ILkBM0lQCRTWQiHXaY0Z8rFUGMD2tFFXuqZ_403dLAlFZuoTBr3V99U3BDJjsVI2xISXxwpoUQj0RX1_Oh8akAqNNDIfE/s200/IMG_2146+%25281%2529.JPG" width="150" /></a><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In a family, and marriage, the unity comes first. This requires each member to lay aside their own desires for the good of the family or the union. It is the only way to win at sports, marriage, and life. Self-sacrifice. The most confidence-building thing in my life has been my husband’s unwavering, unchanging devotion to our family. He gives his all for </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">us</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, and it makes me want to give all for </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">us</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> too. He puts me before him, and us before me, as it should be. It keeps me standing up day after day. Today, happiness has trumped holiness, and therein lies the heart of the issue. People can’t move as one and achieve great things because they seek first their own happiness. After all, that is what they were taught by receiving a last place medal. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Since we can’t go back to childhood, choose our parents, and change the way we were raised, how can we start from where we are now and build a stronger sense of self? </span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Acknowledge your flaws</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Sorry, no one is “enough”. We need to change. We need to improve, we need to love more, give more, sacrifice more for the family and stranger, alike. </span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">For those of us that only see flaws, </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">acknowledge your strengths.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> The inner-voice of low self-esteem is notoriously negative, and most often a big fat liar. Identify the truths and the lies. Talk to a counselor if you can’t find your way alone through the unreasonable, unuseful, dishonest self-talk. Find the true achievements you’ve made in your life and allow yourself to celebrate them. </span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Stay humble</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Remember that true, humble, honest self-worth is never built on something which itself is flawed and weak, like another person’s good opinion. What others think will always be important to us, on some level, and that shouldn’t be denied. Pleasing others plays a part in the maintenance of peace. But your personal value was built in by a passionate creator and your purpose fixed with perfection. Perfection exists only in the Person of Jesus Christ, and he is the perfect and essential standard. Attempting to build a healthy self-esteem outside of the context of God’s perfect order leads to a fragile ego, or worse, selfishness and self-obsession. </span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Serve others</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Many people who do not know God find peace, purpose, and a healthy sense of fulfillment within His perfect order by serving others and purposefully sacrificing for the good of others. </span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Everything isn’t your fault. </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Stop taking responsibility for other people's mistakes.</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> (Moms, ehem). This practice causes more harm than good to these people and yourself. Allow others to carry their own burdens. As lifters can tell you, it’s only through increasing weight-loads that we get stronger. I know it’s difficult, but it’s okay for your children to hurt, feel rejected, lose, and fail. They become stronger, and so do you. Be there to comfort and support and love them, don’t be the crutch that they use to keep themselves from true healthy growth and achievement. This only perpetuates the cycle of damaging self-esteem. </span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Don’t let your failures define you</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Get to the heart of the issues that keep you from success. Actually say, “My failures will not define me.” Ask for forgiveness and boldly stand upon your missteps to get closer to the person you are working to become.</span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fearlessly let go </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">of all the things that you’ve not been given to control. Focus completely on the trials and challenges that are yours. </span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Set realistic goals</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Nothing is more deflating than trying and failing again and again because your goals were unrealistic. You then blast yourself with a barrage of self-loathing and name-calling for failing again, where, in reality, all you need is better goal-setting skills. </span><a href="http://fiatfitness.blogspot.com/2017/10/a-few-weeks-ago-i-decided-that-my.html" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Goal Setting</span></a></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Find out what you believe</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. So many people don’t know what they believe concerning God and the spiritual reality. As a result of this distracted indecision, as many don’t realize, they are set adrift on a sea of reaction and frustration, tethered to nothing, and trodden on by circumstance and stronger personalities. They can’t be certain, can’t tell right from wrong, only repeat things they’ve heard others say, develop fear of the unknown, fear of confrontation, and even fear of quality conversation. Never stop seeking truth. It is first and foremost the way to “know thyself.” </span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Love your family unconditionally</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Especially if you’ve had a difficult childhood, stop the cycle of turbulence and anger in your family. Work to create a solid haven for your children. Equip them with beautiful and strong traditions that they can turn to and stand upon when they need guidance in their own lives. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7scC6btW595gSGsx_uF_eqQRUkX-cW1YQCEszXkXn2O5ajNlB7Pfh8k6GVnK0a1XyR-AwlOVoUX2nU9OoWxeuthQFjPudAsQt9qOM01Gus8jItaodkzYVFFkzIQHHo8eUAypCItpRmyKG/s1600/IMG_2432+%25282%2529.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1410" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7scC6btW595gSGsx_uF_eqQRUkX-cW1YQCEszXkXn2O5ajNlB7Pfh8k6GVnK0a1XyR-AwlOVoUX2nU9OoWxeuthQFjPudAsQt9qOM01Gus8jItaodkzYVFFkzIQHHo8eUAypCItpRmyKG/s200/IMG_2432+%25282%2529.JPG" width="175" /></a></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Get strong</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Begin habits in your life that bring real achievement and a strong sense of accomplishment. Every time you workout you’ve one more small victory. These add up and result in building your self-esteem. A strong body gives a strong mind momentum. It encourages boldness, courage, and a belief in your own capabilities. Essentially, getting progressively, physically stronger tells you, without a doubt, that you have been given power, choice, and ability to make real, effective, lasting changes in yourself and the world around you. Fitness is the best way to discover what difficult and amazing things you are capable of. A fitness habit builds within ourselves and within our children strong character, mental endurance and fortitude, self-control, and self-mastery. There are no better, accessible tools for building strong self-esteem. </span></div>
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<span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The best thing we can do for ourselves and our kids is to develop habits that support a strong and real sense of self and purpose. Knowledge of self-worth has its primal roots in familial and societal units. God speaks to us through the order of these units. They are </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">for</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> us. Find ways to build your home-life into a place of certainty, order, and solid traditions. The foundation of self-esteem lies in knowing where you come from and where you are going. True self-esteem is in part earned and in part instilled in you from a young age. </span></div>
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Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-32054915308274998662017-11-11T07:53:00.000-05:002017-11-20T20:47:21.607-05:0024 Fitness Tips for Mental Health <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEQwyjNE0ZCpT1ARqfYIK1mO1TrfS7WWan8YKqnNVlA23FcaJhC24Qxa8nHr3QqVKcGyfJARAbJjRZhH_A6FPYSpZSen_wO_pAFCe7k7alFkjd-tzgpVVITuHCHKT8uACB1paBele9X2NO/s1600/jeremy-bishop-264510.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgEQwyjNE0ZCpT1ARqfYIK1mO1TrfS7WWan8YKqnNVlA23FcaJhC24Qxa8nHr3QqVKcGyfJARAbJjRZhH_A6FPYSpZSen_wO_pAFCe7k7alFkjd-tzgpVVITuHCHKT8uACB1paBele9X2NO/s400/jeremy-bishop-264510.jpg" width="400" /></a></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As defined by the WHO, mental health is a “state of well-being and effective functioning in which an individual realizes his or her own abilities, is resilient to the stresses of life, and is able to make positive contributions to his or her community.” </span></div>
<b id="docs-internal-guid-f9a7e6d5-ab11-fb85-fa27-cc6108cd0010" style="font-weight: normal;"><br /></b>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It seems 40 million people in the US alone are suffering from mental illnesses. Women are significantly more likely to develop depression, panic disorder, and anxiety than men. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This is a serious problem, and while I’m in no way a mental health professional, believe me when I say, that while the necessary medication can alleviate the symptoms of general depression and anxiety, exercise can change you from the inside out. Thanks goodness for the medications that can help many of us see and think clearly when battling with a mental disorder. But consider if you could do something more proactive for yourself, with no side-effects, perhaps used in tandem with the prescribed medication. What if you could straighten out the wrinkles inside by building self-esteem, improving self-perception, and learning to manage your negative thought cycles, and stress levels with no negative side-effects? </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“Increased aerobic exercise or strength training has been shown to reduce depressive symptoms significantly… Anxiety symptoms and panic disorder also improve with regular exercise, and beneficial effects appear to equal meditation or relaxation” (Journal of Sports Medicine, 2000)</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You don’t have to be a fitness zealot to benefit from a workout regimen. Those who successfully maintain a fitness routine do so primarily because of the way it makes them feel. Exercise doesn’t need to feel uncomfortable to be effective. It can bring you mental clarity, improve memory, build self-esteem, can have a hormone-balancing effect to bring you better sleep patterns, is energizing, builds mental toughness, and improves your mental endurance. Any questions?</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">We are all aging. Its unavoidable and it’s happening to everyone. But it doesn’t have to be on a downward slope. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcSf6-l2LF25mZZyr4LNSbE-iUVCa8fcuO9Hpiz8jzBEeHUSs52kB8VYG-VWy3IpkwrBpL8dDyej673ywZsbrJ4CdcuMfDqrw6rVI4-5RC2q4SnFCex-MxY86aCO35jvvfncIbYf_e92_h/s1600/cristian-newman-63291.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1065" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcSf6-l2LF25mZZyr4LNSbE-iUVCa8fcuO9Hpiz8jzBEeHUSs52kB8VYG-VWy3IpkwrBpL8dDyej673ywZsbrJ4CdcuMfDqrw6rVI4-5RC2q4SnFCex-MxY86aCO35jvvfncIbYf_e92_h/s320/cristian-newman-63291.jpg" width="212" /></a></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“As we age we experience a slowing of the metabolism, loss of bone density, a decrease in growth hormone concentration, and a decrease in muscle mass. As a result of these physiological alterations caused by the aging process it isn’t surprising that these factors are strongly associated with a reduction in self-esteem, social isolation, and depression. These factors contribute to a decline in quality of life and autonomy, increase occurrence of chronic illness, and contribute to the dementia process.” (Journal of Physical Education) </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Engaging in a regular strength training regimen, with the goal of hypertrophy (muscle building), can kick hormone replacement, metabolism, and muscle growth into overdrive. Consistent strength training can reverse the effects of bone deterioration and can help fight inflammation. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">By beginning a gentle and progressive fitness habit you can slow the deteriorating effects of life and time. By beginning a gentle and progressive fitness habit you can break the negative thought cycles that accompany anxiety and depression. Physical activity changes the structural and functional composition of the brain, and although science doesn’t know which body system to thank for it, exercise brings a “euphoric” sense of well-being.</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">So where and how do you start exercising when you are already fighting through feelings of exhaustion, being overwhelmed, and feelings of hopelessness? The answers I have today may not be what everyone needs to hear right now. But for some who are ready, here are some practical tips:</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽When feeling exhausted, know that exercise is energizing, and can help reset your internal, natural rhythms to help you get and stay asleep at the right time. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽One step at a time. Just show up and do a little. Even five minutes, if that is all you do, is fine. You still won that one. But maybe you’ll do more than five minutes. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽When you are feeling overwhelmed, don’t worry about setting a whole hour aside for a workout. Get moving in small amounts throughout your day. The recommended time for daily exercise can be accumulative. Every minute counts, and 10 minutes here and there can be very effective. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽Make your workouts something you really enjoy. The Journal of the European Psychiatric Association found that “leisure time physical activity rather than physical fitness, seems to be more essential for positive mental health.” So focus on play, rather than a structured regimen at the beginning. Consider swimming, hiking, walking, yoga, or dancing. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽When you are fighting feelings of hopelessness, talk to others. You may be surprised by how many people there are who are experiencing the same struggles. You may serve as their inspiration to get moving and taking control of their mental health.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽Find out about other people’s journeys to successfully combating mental health challenges with exercise. Record your own journey. Your willingness to keep going could be enough to save someone else from despair in the future. Remember, you are not here alone and you’re never truly isolated. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwdSa22oqWZD_nMxVQKTUZN1tvBhALhgCuHNvBc2IAhXo5vAnmVEoaD7_pZRMvZeJVRnA7OtPvjFzZ2gHwA4x-4Dmuk4sdJNsyknecp16PNOlhciEl93SbLbKuplKLenibJ0PjW86gFLLP/s1600/IMG_4611+%25282%2529.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="744" data-original-width="960" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwdSa22oqWZD_nMxVQKTUZN1tvBhALhgCuHNvBc2IAhXo5vAnmVEoaD7_pZRMvZeJVRnA7OtPvjFzZ2gHwA4x-4Dmuk4sdJNsyknecp16PNOlhciEl93SbLbKuplKLenibJ0PjW86gFLLP/s320/IMG_4611+%25282%2529.JPG" width="320" /></a></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽Start slow. I can’t emphasize this enough. A study in The Journal of Preventative Medicine found in 2017 that, “compared to usual care for depression, only light exercise resulted in significantly lower depression severity at the 12- month follow-up.” So when you come out of the gate with all engines roaring, finally ready to change your life and you hit it hard, your chances of sticking to a routine are much lower than if you took this lifestyle change steadily, one day at a time.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽Don’t wait for motivation to hit. It may never come. Don’t leave change to chance. Just begin. Change can be scary and intimidating, but don’t let it happen </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">to </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">you. You must happen you </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">it</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. You have the privilege to choose how you want to show up. Your body and your actions are two things you </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">do</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> have control over. Take advantage of that. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽Pain should never be ignored. If you are experiencing pain, seek your doctor’s advice on effective ways to get moving. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽Be comfortable. Wear comfortable clothing, exercise in privacy, in nature, or in water. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽Be social. Exercise with friends. Companionship can have just as great effect on mental health as the exercise, itself. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽Consider your time exercising as a distraction. Practice silencing your mind as you move your body in an effort to break the cycle of negative thoughts that feed depression.</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽Pay attention to all the sensations when you exercise. Your feet on the ground, the tension in your abdominal muscles, the wind on your face, the length of your back. Don’t zone out. Feel it all. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽Get outside everyday. Studies show definitively that outside exercise has a positive effect on mental health that exercise indoors simply doesn’t have. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽Get grounded. At least once a day, remove your shoes and get your toes into grass, sand, or dirt. “Grounding” or “earthing” is reported to have a balancing, equalizing effect for the human body and mind. While grounding isn't an exercise, per se, it is a wonderful habit for those wishing to bring more balance to their bodies and minds. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽Because of its holistic system of multiple mind-body practices, that include relaxation and meditation and cultivation of mind/body awareness, yoga is ideal for those working toward better mental health.</span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽Clean up your diet. Choose foods that feed your brain as well as your energy level and muscles. Include good sources of fatty acids in your diet, like almonds, avocado, and salmon, as consuming appropriate levels of fats are integral for brain and hormone health. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽Put a stop to the negative self-talk. Develop new, meaningful mantras, or short prayers, when you find your internal voice has turned against you again. Tell yourself only things that are beneficial to you. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽Think of yourself as a friend and treat yourself as such. </span></div>
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<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽When you are ready, practice facing your fears, one step at a time. Breakthroughs are never easy to achieve, but they are the only way to move forward. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">➽Ask yourself, “What do you want to do?” Take your time answering. Many people don’t even know what they want, and determining that is definitely step one. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3JrJQH3tNeIx8TstklYq3m3dgkwMZIdH63pzmgwR5cZe6k_Qjt3hzNWhFaphsFOO7yjB3eHk7B17rhSjr-hVaKN8L4KREou7wCjIQMrftU6TBE3C4V-oajNfXMuvoV1QzuBeNiR0i8d_g/s1600/olenka-kotyk-75206.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1067" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3JrJQH3tNeIx8TstklYq3m3dgkwMZIdH63pzmgwR5cZe6k_Qjt3hzNWhFaphsFOO7yjB3eHk7B17rhSjr-hVaKN8L4KREou7wCjIQMrftU6TBE3C4V-oajNfXMuvoV1QzuBeNiR0i8d_g/s320/olenka-kotyk-75206.jpg" width="213" /></a></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: xx-small;"><span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Old Hands Photo by </span><a href="https://unsplash.com/photos/CeZypKDceQc?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Cristian Newman</a><span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span></span></div>
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Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-36730825171218667742017-11-03T10:48:00.000-04:002017-11-03T10:49:05.261-04:00Best At-Home Workouts<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhacvNKGZs9AvylBD1NibqOln2LTv3-KIoj-thgRttc6pGvWs60UPAykpGKFz63nU6kTPXt0Fvmo-TQ_WQjJMH_ATCCcWvwFqCmTZ7uY-75AyqWjrP7mmZhukp3IZBVWIJDtcbTSqoJk8oo/s1600/23004444_10214369719820123_3661862722497106801_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="566" data-original-width="987" height="228" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhacvNKGZs9AvylBD1NibqOln2LTv3-KIoj-thgRttc6pGvWs60UPAykpGKFz63nU6kTPXt0Fvmo-TQ_WQjJMH_ATCCcWvwFqCmTZ7uY-75AyqWjrP7mmZhukp3IZBVWIJDtcbTSqoJk8oo/s400/23004444_10214369719820123_3661862722497106801_o.jpg" width="400" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When you google “best at-home workouts” what you really want is for someone to tell you what is best for </span><span style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">you</span><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Some of us don’t really know what the best workout for us would be because we either haven’t asked ourselves the right questions or we don’t have the right answers. </span></span></div>
<b id="docs-internal-guid-cb09a937-8219-673d-7ac8-dd0e7a3b867e" style="font-weight: normal;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></b>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Here are some good questions: What do you enjoy doing? How much time do you have to workout? What is your fitness/experience level? What do you want to accomplish? Do you like to workout with other people? Or are you looking for alone-time. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">If you have no intention of making it to a gym, don’t think you have to shelve the idea of improving the quality of your life through exercise. There are many methods of training that don’t require expensive equipment or extensive know-how. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPMqAjDmXZHed7PCD8aM5oxk1YwJ34Ddl68roFsKOKO4K71k4UEj7ksz7WZqG8l0GoJj1Yo8bktwiT7HAQk7fyrxTr84HhPR9_rkTF-HlpvO3aVHqoa3o9ZFRzexLbLeKnnWpt4onKRZYr/s1600/toby-marshman-426165.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1067" data-original-width="1600" height="133" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPMqAjDmXZHed7PCD8aM5oxk1YwJ34Ddl68roFsKOKO4K71k4UEj7ksz7WZqG8l0GoJj1Yo8bktwiT7HAQk7fyrxTr84HhPR9_rkTF-HlpvO3aVHqoa3o9ZFRzexLbLeKnnWpt4onKRZYr/s200/toby-marshman-426165.jpg" width="200" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The first step to beginning an at-home fitness routine is to select a space in your home that you will use. Depending on </span><span style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">what</span><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> you plan on doing, a corner of your living room may suffice. If you intend to incorporate more dynamic cardio in your workout for weight-loss or general conditioning, don’t be afraid to take the routine outside. The benefits of training outside go far beyond what I am covering here today. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 11pt; white-space: pre-wrap;">Here are 4 terms that you may have heard of, but might not exactly understand what they mean.</span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">Let’s begin with weight training and </span><span style="font-size: 11pt; font-style: italic; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">compound exercises</span><span style="font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">. Compound exercises are multi-joint movements that stimulate a single muscle or muscle groups. The other side of the coin is isolation movements that are single-joint movements and isolate one muscle. Isolation exercises, like the bicep curl, have value for those wishing to correct a muscle imbalance or for bodybuilders looking to grow the size of one particular muscle. They aren’t widely useful for general fitness. Compound exercises will give you the most bang for your buck as they burn more calories, build muscle mass more efficiently, and are systemically more challenging to execute than isolation movements as they demand the </span><span style="font-size: 11pt;">exerciser engage many muscles and joints for good form. </span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="font-size: 11pt;">Obviously, I am referring exclusively to weight training here. I am assuming that my reader already believes in the value of including some weight training in their fitness regimen. The best, most effective compound exercises to include in your home fitness routines are classics like the squat, deadlift, and the bench press, with honorable mention of the dip and the row. One of the most valuable benefits of incorporating compound exercises is that they are whole-structure building blocks for everyday movements. They strengthen foundational, supportive muscle groups like the back, internal muscles of the core, and the pelvic floor. Compound exercises are the golden fleece for muscle growth. It is imperative when executing any type of exercise, but especially when working with external weight, that you know what proper form looks like. Yes, you can hire a coach. But you can also do your research online if getting one-on-one coaching isn’t an option. Don’t take one person’s word for it. Look around.</span><span style="font-size: 11pt; white-space: pre-wrap;"> </span></span><span style="font-family: "arial" , "helvetica" , sans-serif; font-size: 11pt; white-space: pre-wrap;"> </span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You don’t have to work with weights to build muscle. I realize not all people will agree with me. </span><span style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Calisthenics</span><span style="background-color: transparent; vertical-align: baseline;"><span style="font-size: 11pt; white-space: pre-wrap;"> has been around since ancient Greece. Commonly called ‘bodyweight’ training, calisthenics comes from the Greek ‘kalli’ meaning beautiful and ‘sthenos’ meaning strength. The intention behind this “beautiful strength” is not only to build muscle using one’s own body weight, but to achieve a high level of agility, flexibility, and power by moving against gravity. Weight training does not offer these varied benefits. This versatile mode of exercise has been utilized in the military community for thousands of years. </span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4Z-2aQjVWaz25w0yMegdZymt4vWUeK9hjnZyvxsKNOoYcBIwe6SYuo-teqjYdii0NgnquGyOHlYJNWe91AtkqHAlpEX6R4gadaWvBXdMn4RjYBhbUiC0NOqytJa8heTFRCHfYYHdKFSG7/s1600/keit-trysh-167890.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1068" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4Z-2aQjVWaz25w0yMegdZymt4vWUeK9hjnZyvxsKNOoYcBIwe6SYuo-teqjYdii0NgnquGyOHlYJNWe91AtkqHAlpEX6R4gadaWvBXdMn4RjYBhbUiC0NOqytJa8heTFRCHfYYHdKFSG7/s320/keit-trysh-167890.jpg" width="320" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: transparent; vertical-align: baseline;"><span style="font-size: 11pt; white-space: pre-wrap;">This type of training is also used by a wide range of athletes today. Think: pole-work (dancers), bar-work (street fitness), rope-work (circus performers), </span><span style="font-size: 14.6667px; white-space: pre-wrap;">break-dancing</span><span style="font-size: 11pt; white-space: pre-wrap;">, parkour, free-running, and of course, gymnastics. Don’t feel left out if you are down here with the rest of us who are unable to accomplish these high levels of fitness. There are literally hundreds of ways to include calisthenics in your fitness regimen and reap the many rewards. And you already know how to do them. Push-ups, squats, lunges, pull-ups, and planks are just the most popular. Each exercise listed here has dozens of variations. These are just examples of excellent and effective body-weight, equipment-free, and progression-based exercises. They are ideal for beginners, but bring massive benefit to athletes at any fitness level. </span></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaAq-8oZUg9KY_D-Pvz0FovSTT8_zp9r7QLSquxaraY_pI8aPZnTS10sAw-6Iq_mSIBL-UErFTinamhy5RnSWKn3dZLh48yX5FR5vN-tRVolg06LcoRE-CyxidaXtHOg1SbBlq9PSYZRUX/s1600/braden-collum-87875.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1068" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaAq-8oZUg9KY_D-Pvz0FovSTT8_zp9r7QLSquxaraY_pI8aPZnTS10sAw-6Iq_mSIBL-UErFTinamhy5RnSWKn3dZLh48yX5FR5vN-tRVolg06LcoRE-CyxidaXtHOg1SbBlq9PSYZRUX/s320/braden-collum-87875.jpg" width="320" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Let’s take the idea of bodyweight training and expand it. </span><span style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Plyometrics</span><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, or plyo-jump training, was brought to the United States track and field sports from Soviet Russia during the 1970’s. Plyometrics can be defined as muscles exerting maximum force in short bursts. In its original form, plyometrics was very specific to jump-training. Today you’ll find it incorporated in Crossfit boxes and football team drills all over the world. The goal is to increase power, agility, and strength, is utilized primarily by athletes, and should only ever be combined with other form of exercise as the large forces generated by these bursts of effort are very taxing on the body. While cautious experts might say “not for beginners,” one of the best things about plyometric exercises is the fact that they can be modified to almost any fitness level. When executed properly, the inclusion of plyometrics in sports team conditioning has been shown to actually lower the occurrence of injury. The most familiar plyometric exercises are the squat jump, tuck jump, power skip, box jump, plyo-pushup, and the broad jump. One may also think of sprints as the king of full-body, explosive, power-generating exercise. My advice, if you are just starting out, is to begin with calisthenics, and grow into plyometric training after you build a fitness foundation. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnvTpPESEmQEMprB2SWOduoyXpVA-IcWrphOwAwx5i6PNcclxw1L4fkPNHA3cDBSy53hoLR_lX9CVdimT0u8RpgkKJVe4sbVnGrVcZv8SWSK48T6m3rz3Pd8Yth4qyv_DrPLJQJ-zGmUx3/s1600/tim-gouw-73926.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1070" data-original-width="1600" height="214" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnvTpPESEmQEMprB2SWOduoyXpVA-IcWrphOwAwx5i6PNcclxw1L4fkPNHA3cDBSy53hoLR_lX9CVdimT0u8RpgkKJVe4sbVnGrVcZv8SWSK48T6m3rz3Pd8Yth4qyv_DrPLJQJ-zGmUx3/s320/tim-gouw-73926.jpg" width="320" /></a></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Last, but not least, especially when your fitness goals include fat reduction, is the all-popular </span><span style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">HIIT- High Intensity Interval Training</span><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. HIIT borrows the “max effort” idea behind plyometric training and organizes the exertion to get maximal cardiovascular benefits by creating a metronomic rhythm to each workout. The basic idea is to perform a high intensity interval followed by a lower intensity recovery interval followed by another high intensity interval, and so on. The workouts last less than 30 minutes and revs the metabolism for outstanding calorie burn, which can result in maximum fat-loss. It’s a great addition to any fitness regimen. One great benefit to including HIIT to your fitness plan is that it can be tailored to any fitness level. “Intensity” means what is intense</span><span style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> for you</span><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. The potential downside to this type of exercise is that it requires very high motivation as it is rather uncomfortable to execute. When it becomes comfortable for you, it’s no long high intensity, and you are no longer reaping the acute benefits of HIIT. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Studies published in the Journal of Diabetes Research, show HIIT to be much more effective for fat reduction in obese individuals than steady state cardiovascular exercise. However, for beginners with relatively low motivation, exercise adherence and self-efficacy is of primary concern and not what type of exercise works </span><span style="background-color: transparent; color: black; font-size: 11pt; font-style: italic; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">faster</span><span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Intense exercise whose benefit is based on the heart-rate going uncomfortably high can easily sour the whole idea of beginning an exercise habit for an unconditioned individual. Particularly the the first 6 months of your fitness journey, choosing a form of exercise which you enjoy should be at the top of your priority list. Don’t sell yourself short, though. If you want to take your athletic abilities to the next level and torch unnecessary fat stores, HIIT is the way to go for at-home, or anywhere, workouts. Consider adding tough intervals into cycling, running (sprints), stair climbing, bodyweight exercises, and plyometric training. The challenging nature of plyometrics really lends itself to the HIIT tempo.</span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXB1j52Pe1GP28KEBo5vHHCBMVN7dN96bzgKqsdaHRYgrSCMqvPX8ZTrRISBnFmkejao56cMf78kPBlrUCvS5c_Vs_bLOlBodg0qACNi_4FKgbtVFBabZdRB2lJVkza5djqo2fYpREjKDd/s1600/clem-onojeghuo-120372.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1223" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXB1j52Pe1GP28KEBo5vHHCBMVN7dN96bzgKqsdaHRYgrSCMqvPX8ZTrRISBnFmkejao56cMf78kPBlrUCvS5c_Vs_bLOlBodg0qACNi_4FKgbtVFBabZdRB2lJVkza5djqo2fYpREjKDd/s320/clem-onojeghuo-120372.jpg" width="244" /></a></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">The Journal of Strength and Conditioning Research reports that, while something is always better than nothing when it comes to exercise, HIIT wins as the most effective exercise method to improve cardiovascular fitness, combat lifestyle induced high blood pressure and obesity, coronary artery disease, and metabolic syndrome, and for lowering insulin resistance. </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">As a bonus, a recent study published in eLife, Human Biology and Medicine, shows that high intensity bursts of exercise improves cognitive control and performance, and memory capacity among groups of children. I wager the mental benefits of engaging in HIIT are accessible to everyone, young and old. Another great reason to get the kids moving and challenging themselves too! </span></span></div>
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<span style="background-color: transparent; color: black; font-size: 11pt; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Set an interval timer, write out a plan, and get your sweat on for 10 to 30 minutes. With consistency, you’ll quickly start to see what the high intensity buzz is all about. </span></span></div>
<span style="font-family: "arial" , "helvetica" , sans-serif;"><br /><span style="font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">There is a lot of information here. These explanations are here to help you sift through all of the fitness info out there, both good and bad, to choose the best workouts for </span><span style="font-size: 11pt; font-style: italic; vertical-align: baseline; white-space: pre-wrap;">you</span><span style="font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">, and to help you take control of your lifestyle and your fitness goals. Now that you understand what the heck people are talking about when they use words like compound movements, calisthenics, plyometrics, and HIIT methods, you can compile your own library of exercises, choose what is best for your own goals, and never run out of ways to strengthen your body, and push your mental capabilities to new levels.</span></span><br />
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<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;"><span style="vertical-align: baseline; white-space: pre-wrap;">Lunge Photo by Claire Ford</span></span><br />
<span style="font-family: "arial" , "helvetica" , sans-serif; font-size: xx-small;"><span style="vertical-align: baseline; white-space: pre-wrap;">Plank </span></span><span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; font-size: xx-small; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/QP84K2HuIMY?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; font-size: x-small; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Toby Marshman</a><span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; font-size: xx-small; white-space: nowrap;"> on </span><a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; font-size: x-small; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a><br />
<span style="font-size: xx-small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="white-space: pre-wrap;">Bar </span></span><span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/3cCe37VGDiQ?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Keit Trysh</a><span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span><br />
<span style="font-size: xx-small;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="vertical-align: baseline; white-space: pre-wrap;">Track </span></span><span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/-gjHizUfFlM?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Tim Gouw</a><span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a><span style="font-family: "arial" , "helvetica" , sans-serif; white-space: pre-wrap;"> </span></span><br />
<span style="font-size: xx-small;"><span style="font-family: "arial" , "helvetica" , sans-serif; white-space: pre-wrap;">Sprint </span><span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/ttbCwN_mWic?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Braden Collum</a><span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span><br />
<span style="font-size: xx-small;">HIIT <span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/n6gnCa77Urc?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Clem Onojeghuo</a><span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span><br />
<br />Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-82947283494951949672017-10-29T08:29:00.000-04:002017-10-31T15:47:40.118-04:00Flexing the Willpower Muscle<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMkvX6z5m7zL0xs0hE8oi2_dTXM_aa3YTRYY6TsFk4ITmv_rBKBmp-kUpAHpQLvY0d0FXxLteSRGi1lFVKEg_ieaiOPMBH0WrKfDaGHHSlPIxizr5P-3EDxHvOmwSCqZq1NN4VMG-O3pqS/s1600/ben-white-124388.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1068" data-original-width="1600" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMkvX6z5m7zL0xs0hE8oi2_dTXM_aa3YTRYY6TsFk4ITmv_rBKBmp-kUpAHpQLvY0d0FXxLteSRGi1lFVKEg_ieaiOPMBH0WrKfDaGHHSlPIxizr5P-3EDxHvOmwSCqZq1NN4VMG-O3pqS/s320/ben-white-124388.jpg" width="320" /></a></div>
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<span style="font-family: "arial"; font-size: 12pt; white-space: pre-wrap;">You may have heard of willpower, or self control, being like a muscle. The more you exercise willpower, the more more control you can exert over it and the stronger it becomes. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Willpower is a very interesting thing. Where does it come from? Can it, like a muscle, run out of fuel? Are some people naturally better than others at controlling themselves in the face of temptation?</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Studies show that glucose is actually the fuel on which willpower depends. According to The Society for Personality and Social Psychology, “blood glucose is one important part of the energy source of self control. Acts of self control deplete relatively large amounts of glucose.” This is called “ego depletion,” and it is a real thing.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFbOtpiPpaFxhn-RMBTi29MaxDPvA5yEyIoeU-T2swnPEca6CUJvBrX3AF9CFrKFcqx8cJovWQ-_nk_WTzVxlAPIFdw9IxhSuzGPq11qfHwjPP9MnpgRzlzGuDP7NDLDDeAl0_ha-1QMmt/s1600/IMG_4392+%25282%2529.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgFbOtpiPpaFxhn-RMBTi29MaxDPvA5yEyIoeU-T2swnPEca6CUJvBrX3AF9CFrKFcqx8cJovWQ-_nk_WTzVxlAPIFdw9IxhSuzGPq11qfHwjPP9MnpgRzlzGuDP7NDLDDeAl0_ha-1QMmt/s320/IMG_4392+%25282%2529.JPG" width="240" /></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">So, you can run out of energy to withstand temptation. But here is the kicker. Studies also show that those who believe they </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">won’t </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">run out of energy to withstand temptation actually show no signs of ego depletion. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">By you simply believing that you have the fortitude to resist temptation, your body responds by reserving its energy for the demand. Essentially, those who believe they have the ability to resist temptation have a greater chance of success than those who believe they will run out of strength. You can actually choose to overcome the negative effects of ego depletion.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Willpower is the ability to resist short-term gratification to achieve long-term goals.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Willpower is the product of a complex multi-system network. It isn’t an isolated thing where you can shut your eyes and hope for the best in the face of temptation. You must know yourself to overcome. Be honest about your weaknesses and take responsibility in order to be prepared. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Understand that there are vital physiological necessities that override self control every time, like sleep, food, or the energy needed to tread water. Think about it. Even though death is the potential consequence for falling asleep behind the wheel of a car, humans still do it because they fail to plan ahead and take care of other vital aspects of their bodies and minds.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Association for Psychological Science says, “Coping with stress, regulating negative affect, and resisting temptation, require self control, and after such efforts, subsequent attempts at self control are more likely to fail. Continuous self control efforts, such as vigilance, also degrade over time.” (I can't help but think of motherhood here)</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">By getting adequate, quality sleep, and managing your stress levels you are strengthening your abilities to resist pleasurable impulses in order to meet your long-term goals. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Learn to set goals realistically. If you are trying to quit smoking, don’t assume you can go to your same old haunts with your friends who all smoke, and resist lighting up with them. If you’re a recovering alcoholic, don’t go to a bar. If you are addicted to sugar, don’t bake sweets in your kitchen. Common sense, but easier said than done.Try narrowing your goals. If you want to quit smoking, drinking, lose weight, and get in shape, you’d best tackle one thing at a time. Refine your expectations. Plan ahead, </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">in detail</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Become a master of flexibility by developing straightforward “If-Then” plans. </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: italic; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I go to a party where there is alcohol, </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: italic; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">then</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> I’ll bring my own drinks. </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: italic; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">they are smoking, </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: italic; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">then </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I’ll chew gum. </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: italic; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> grandma is baking, </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: italic; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">then</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> I’ll eat before I go over. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The world of neuroscience describes the human as having one brain, but two minds- hot and cold. The cold mind is one of conscious choice, reflection, and control. The hot mind is reactionary, operates out of habit, passions, instinct, and impulse. These two different “minds” originate from different parts of the brain and operate on different neural circuits. Being “hot” is easy, feels comfortable, and natural. Hormones are the first responders when you chose to turn off the cool reflection and turn on the hot reflexes. Primary effort should be given to “cool” your mind by changing your perspective on that which you wish to resist. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaPRIP3CjufdIpahVIV3VujgSF8Gwtjvrz_wh6XMi5O60MM9dOgicSV3yH28onwZpiQeSFMm7uEabPf_9AJDwvkdkIGdYBfJILnKL6ZjUWAhamh_W10cAfqOoIv_ctjaNTIyFSXM82EAm2/s1600/bethany-newman-61417.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1200" data-original-width="1600" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaPRIP3CjufdIpahVIV3VujgSF8Gwtjvrz_wh6XMi5O60MM9dOgicSV3yH28onwZpiQeSFMm7uEabPf_9AJDwvkdkIGdYBfJILnKL6ZjUWAhamh_W10cAfqOoIv_ctjaNTIyFSXM82EAm2/s200/bethany-newman-61417.jpg" width="200" /></a></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Distancing is a technique first suggested by Dr. Walter Mischel. If you’re interested in reading more about willpower, check out his book called “</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Marshmallow Test</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">”. Dr. Mischel suggests, in the face of temptation, imagining the tempting object at a far distance. See it as something that pulls you away from the good things you are trying to achieve. Essentially, re-frame that which you are trying to avoid and label it as something distasteful to you. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Some people are naturally “cooler” than others, and it is easier for them to utilize their more calculated mind. But many studies show that both children and adults can learn mental distancing and cooling techniques to strengthen their willpower. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“Many feel at the mercy of their own thoughts, emotions, and cravings, their lives dictated by impulses rather than conscious choices.” (American Psychological Association) </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It is important that we understand that the road to our long-term goals is a series of ups and downs. When you fail, you feel bad and put yourself through a gauntlet of guilt, shame, hopelessness, and loss of control. To comfort yourself you, often subconsciously, turn to the closest thing for relief. Much of the time that thing is what got you into this cycle in the first place. And you go around and around. </span></div>
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<span style="font-family: "arial"; font-size: 12pt; vertical-align: baseline; white-space: pre-wrap;">Change your perspective on failure. Don’t label yourself when you relapse. Understand that this</span><span style="font-family: "arial"; font-size: 12pt; font-style: italic; vertical-align: baseline; white-space: pre-wrap;"> is</span><span style="font-family: "arial"; font-size: 12pt; vertical-align: baseline; white-space: pre-wrap;"> the path, and stand up again. Be ready for the predictable “what-the-hell” response that tells you that you’ve already screwed up, so why not enjoy yourself on the way down. Tripping up is actually an </span><span style="font-family: "arial"; font-size: 12pt; vertical-align: baseline; white-space: pre-wrap;"><i>important</i></span><span style="font-family: "arial"; font-size: 12pt; vertical-align: baseline; white-space: pre-wrap;"> part of the process. Chaos and mess demand that you bring a little more creativity to your efforts. The fruit of mishap is a finer, sharper, more superior result. </span></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7hv6wAbKZPKCRLFPbqfVwzNMjXDhI_YO8S5XlyW-HpoKYSizOK5EI1IPk98ubzsZk6R6JenOLnKoE6NdUm97vJ4_aMmuIq7pqncMmCKdP2leDNQFvDvkZr6c2eTF7ooS3cZV3dSIxH4mJ/s1600/craig-whitehead-260375.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="1280" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7hv6wAbKZPKCRLFPbqfVwzNMjXDhI_YO8S5XlyW-HpoKYSizOK5EI1IPk98ubzsZk6R6JenOLnKoE6NdUm97vJ4_aMmuIq7pqncMmCKdP2leDNQFvDvkZr6c2eTF7ooS3cZV3dSIxH4mJ/s200/craig-whitehead-260375.jpg" width="160" /></a><b style="font-weight: normal;"><br /></b><br />
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In your efforts to reach long-term goals it is essential that you believe you have the strength necessary to resist immediate gratification. You must get to know yourself, be honest about your weaknesses, and treat yourself like a friend with encouragement and forgiveness. Be full of purpose as you refine your essential sleep routine and daily stress-management habits. Set yourself up for success by narrowing your focus on long-term goal setting. Avoid temptation and have “If-Then” plans in place. Practice cooling the hot conditions of your environment by distancing yourself, mentally or actually, from those things that draw you away from your goals. Change your perspective on the things you want to resist by labeling or picturing them as being in conflict with you and your future. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 12pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You are not at the mercy of your circumstances, emotions, or desires. You are responsible for your choices, and there are effective tools and techniques you can use to strengthen your willpower, achieve your goals, and improve the quality of your life.</span></div>
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<span style="clear: right; font-family: "arial"; margin-bottom: 1em; margin-left: 1em; white-space: pre-wrap;"><span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"><span style="font-size: xx-small;">Donut</span><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaPRIP3CjufdIpahVIV3VujgSF8Gwtjvrz_wh6XMi5O60MM9dOgicSV3yH28onwZpiQeSFMm7uEabPf_9AJDwvkdkIGdYBfJILnKL6ZjUWAhamh_W10cAfqOoIv_ctjaNTIyFSXM82EAm2/s1600/bethany-newman-61417.jpg" imageanchor="1" style="clear: right; font-size: x-small; margin-bottom: 1em; margin-left: 1em;">Photo by </a></span></span><span style="font-family: "arial"; font-size: xx-small; white-space: pre-wrap;"><a href="https://unsplash.com/photos/7lAMbAh_Je4?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Bethany Newman</a><span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span><span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> </span></div>
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<span style="color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; font-size: xx-small;"><span style="background-color: #f2f2f2; white-space: nowrap;">Road </span></span><span style="font-size: xx-small;"><span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/IUY_3DvM__w?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Matt Duncan</a><span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span></div>
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<span style="font-size: xx-small;">Man <span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/-O7IPAqe5T0?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Craig Whitehead</a><span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a> </span></div>
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<span style="font-size: xx-small;">Boy <span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;">Photo by </span><a href="https://unsplash.com/photos/lVCHfXn3VME?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Ben White</a><span style="background-color: #f2f2f2; color: #111111; font-family: , "blinkmacsystemfont" , "san francisco" , "helvetica neue" , "helvetica" , "ubuntu" , "roboto" , "noto" , "segoe ui" , "arial" , sans-serif; white-space: nowrap;"> on </span><a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText" style="background-color: #f2f2f2; box-sizing: border-box; color: #999999; font-family: -apple-system, BlinkMacSystemFont, "San Francisco", "Helvetica Neue", Helvetica, Ubuntu, Roboto, Noto, "Segoe UI", Arial, sans-serif; text-decoration-skip: ink; transition: color 0.2s ease-in-out, opacity 0.2s ease-in-out; white-space: nowrap;">Unsplash</a></span></div>
Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com2tag:blogger.com,1999:blog-5727557946899764406.post-23545541945140120632017-10-19T07:33:00.000-04:002017-10-31T15:47:40.107-04:00Fitness and Time Managment<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.999999999999998pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fitness and Time Management</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbtFniq0_Ail1DPt8Ay3-iKvZ3g1PveKHTeo5fyOre8XYGF7ilPlJV13VtEcuUnmeGIyJncjFA0_tDEU7lGe-7aCvqhmVp-TCuvqRWthxFoYA3acPRg8Y4myLpN5I7pfnL9PKiOvuzaloh/s1600/Aviary+Photo_131528844475349973.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="977" data-original-width="1600" height="195" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbtFniq0_Ail1DPt8Ay3-iKvZ3g1PveKHTeo5fyOre8XYGF7ilPlJV13VtEcuUnmeGIyJncjFA0_tDEU7lGe-7aCvqhmVp-TCuvqRWthxFoYA3acPRg8Y4myLpN5I7pfnL9PKiOvuzaloh/s320/Aviary+Photo_131528844475349973.png" width="320" /></a></div>
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<span style="color: black; font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">It is challenging for everyone to develop a workout regimen, but it is especially difficult for busy people. And who </span><span style="color: black; font-family: "arial"; font-size: 11pt; font-style: italic; vertical-align: baseline; white-space: pre-wrap;">isn’t </span><span style="color: black; font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">busy? </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Since school began in September I’ve been running around like a chicken, with every free moment filled and I can tell you, without balance, on a crazy chicken schedule I can only last so long. I look at my daily list and think, “something has got to go.” But what will it be? </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The number one reason people give for failing to maintain a workout habit is </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">time.</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> “I just don’t have time.” I propose that the lack of time for healthy habits is either straight up not accurate, or that you’ve got other stuff in your schedule that needs to go (TV watching, ehem.)</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Here are some tips for resetting priorities to help change your perspective so you can forget your excuses once and for all. </span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The number one way to adopt the healthy habits you’re after is </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">planning</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. What you plan will depend on your goals. Take a few minutes to plan the whole day. Look at your calendar on Sunday night and make an account for every hour in the coming week. This may sound extreme, but if you’re losing hours every day and you need to find time, this is the ticket. Keep account of what you’re up to. If you must keep your date with Netflix, but it on the schedule. If you want an extra 15 to savor your coffee and do nothing, put it on the schedule.</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Do everything on purpose</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. I guarantee you’ll find all of those missing moments. I’ve really loved scheduling in time to focus on each of my kids. It doesn’t matter what we’re doing. I seek that one lucky kid out and we talk and play for 10 minutes. The benefits of scheduling are far more than you realize. And, of course, schedule your workouts.</span></div>
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<span style="font-size: 11pt; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"> Know what you want, set realistic, time-bound </span><span style="font-size: 11pt; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">goals </span><span style="font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">(<a href="http://fiatfitness.blogspot.com/2017/10/a-few-weeks-ago-i-decided-that-my.html">How Set Goals</a>)</span><span style="font-size: 11pt; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"> . Review your goals daily, keeping them at the forefront of your mind. </span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Workout in the morning</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. This is a tough one for a lot of people, and especially moms that are up at all hours with kids during the night. I’ve never successfully had a morning routine when I’ve been nursing a baby at night. Others have had more success during the young baby stage. Once my sleep is of good quality, I love to rise very early and get stuff done. I work, read, and workout, before the kids get up for school. I couldn’t put a price on how it changes my perspective of the coming day. Beginning the morning habit starts the night before. Dinner must be at or before six so clean-up, homework, baths, and kid’s bedtime can happen. Most nights I get to bed early because it's the only way to begin the next day right. </span></div>
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<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Break your workouts up throughout the day</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Cumulative workouts count, but you still need to plan them if you intend to progress, physically. Know what you’re going to do and stay on your toes. Sometimes a surprise free 20 minutes will present itself and you need to be ready to seize the time to get that workout it. Body weight exercises are best for this type of hit or miss schedule. All you need is a bit of space for squats, push ups, or planks. Soccer practice, playing at the park, folding laundry, or kid’s nap time are just a sample of places and times when mom’s find themselves standing around or scrolling through Instagram instead of taking control of their fitness. Stay ready so you don’t have to get ready.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Meal prep</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. The American Journal of Preventative Medicine suggests that having little time to cook is one of the main reasons that people turn to fast and boxed foods. I look wistfully at some people having a “prep” day over the weekend and making pre-measured, healthy, personal foods to keep them on track. With so many people to prepare meals for I’ve always found that type of food preparation to be unreasonable for me. That isn’t to say that it is impractical for every parent. Parents of larger families may consider using the blessed slow-cooker for meal prep, pre-boil eggs for snacking, breakfast on-the-go, or lunches, wash and prepare lots of veggies for snacks, salads, soups, and lunches, bake a ton of chicken over the weekend for snacks, soups, salads, and lunches. You may also consider choosing your family’s seven favorite dinners and making them every week. This takes the guesswork out of meal-planning. And guess what, kids love to know what to expect. I am pretty sure people growing tired of the same foods is a myth. Keep it stupid-simple. The payoff is healthy meals, stress-free cooking, peace of mind knowing that you are making the meals that your family actually likes, having a dependable shopping list, and a predictable, reliable family-approved menu.</span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Delegate </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">some daily tasks to free up an hour to workout. This will look different for every family, but it could be asking your spouse to drop the kids at school or sports practice, compelling kids to do some housework, or even get someone else to make dinner. You might have to crack some heads together, but you’ve got to fight for what you need. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Declutter</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. No one can think straight in a cluttered, messy space. Take one corner at a time and throw out all the junk. Believe me, even if you think you might need it later, the point is you don’t need it right now, and the price for keeping it is too high. Gain clarity, organization, and a certain amount of freedom by cleaning up your space. I am not exaggerating. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ensure your workout is something you love</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Studies show that enjoying your workout is vital to achieving consistency in a new fitness regimen. As you move past the six-month mark of established fitness habits, joy still plays a part, but ideally you begin to receive fulfillment from the increasing challenge itself. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Choose efficient exercises</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. When time is not on your side, intensity must be. If you’ve got a good, smart plan and are willing to push yourself for a short amount of time, you needn’t spend an hour in the gym (or wherever you workout). High Intensity Interval Training (HIIT) will give you the biggest bang for your buck. The heart-rate goes up, a short rest, then up again, and so on for twenty or thirty minutes and you’re done. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Learn to say “no”</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> to extra things that are not a high priority to you or your family. You really don’t have the extra time. If you’re good about tip number one, you’ll know just how much time you are working with.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2KdUp6geNxd2abbvrLiunA8IU1ydvlmmweC3vUWPSoB4JvecvATtdn4YYSR9FO7nS97ukkh16YUQkIR9NnqubQcuCUTltUap3MZxKbm1i1dMpCXdhZ0n75WcQV-vWoLZS88aKjBEA4_k2/s1600/Aviary+Photo_131524954378611295.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="981" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2KdUp6geNxd2abbvrLiunA8IU1ydvlmmweC3vUWPSoB4JvecvATtdn4YYSR9FO7nS97ukkh16YUQkIR9NnqubQcuCUTltUap3MZxKbm1i1dMpCXdhZ0n75WcQV-vWoLZS88aKjBEA4_k2/s320/Aviary+Photo_131524954378611295.png" width="196" /></a><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Look for extra ways to get moving</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. This isn’t a part of a fitness regimen, per se, but it will help you and your family achieve fitness and other health goals. A family walk instead of sitting around in the living room after dinner, a friendly push up or pull up competition, a game of soccer or baseball on the weekend, are great ideas for making fitness a daily habit and a family affair. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Probably the most obvious way to make time to form a workout habit is to</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> trade screen time for workout time</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Enough said. </span></div>
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<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Let’s be honest with ourselves, most of the time, time itself isn’t actually the issue preventing us from sticking to a fitness program. It is important for us to own our secret mental barriers to leading a healthier lifestyle. Lack of motivation, lack of enjoyment, fear of failure or fear of getting hurt, low-self esteem, past negative experiences with fitness, etc. We all share some of these barriers, but they will never be overcome unless we are honest with ourselves. Imagine yourself in 10 years, and consider what is more painful, the process of improving your quality of life or being in the same shape or worse.</span></div>
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<span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;">Change your mind. You are in charge of your schedule. At the end, </span><span style="font-family: "arial"; font-size: 11pt; font-style: italic; vertical-align: baseline; white-space: pre-wrap;">you</span><span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"> will be the only one answering for your actions. Look ahead and adopt a DIY attitude. Don’t waste your time blaming your past failures on others, stand firmly for yourself and take responsibility for your future. As cliche as it sounds, you got this.</span>Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-38362297850061007022017-10-13T10:19:00.001-04:002017-10-31T15:47:40.111-04:00Family Health and Social Bonds<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjttQD9Q3hiSJch0e0goPMcgWQWCM8TLrtNzxX8ty2JVLBMMdIw6bTL5UBWDR9ei1ve1sv0iTOhISEBSePe6s2bSFMwGRccM0dpgk6km38__axLb-v2j2XgpU6zjNnLplyRgjJdmypdRJ-6/s1600/15304566_10211167941297661_5378998434662958776_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="745" data-original-width="1200" height="198" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjttQD9Q3hiSJch0e0goPMcgWQWCM8TLrtNzxX8ty2JVLBMMdIw6bTL5UBWDR9ei1ve1sv0iTOhISEBSePe6s2bSFMwGRccM0dpgk6km38__axLb-v2j2XgpU6zjNnLplyRgjJdmypdRJ-6/s320/15304566_10211167941297661_5378998434662958776_o.jpg" width="320" /></a></div>
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<b style="text-align: start; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">"Training gives us an outlet for suppressed energies created by stress, and thus tones the spirit just as exercise conditions the body." Arnold Schwarzenegger </span></b></div>
<b id="docs-internal-guid-73424e6a-15e5-2e03-fb92-2dfd5d759105" style="font-weight: normal;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></b>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">There is no doubt about it, our social bonds can make or break us from a very early age. Acknowledging this is especially important when we are trying to make healthy changes in our lives. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;"><span style="white-space: pre-wrap;">I recently started a mom’s workout group that meets once a week at a park. Same day, same time, (almost) no matter the weather. As the kids play, we perform the same 20 minute workout and then spend the rest of the time chatting. This “class” serves a number of purposes that not all the members are even aware of. One of the most </span><span style="white-space: pre-wrap;">impactful</span><span style="white-space: pre-wrap;"> forces on building a healthy lifestyle is the support of friends and family.</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">When trying to form healthy new habits of exercise, those who have the support of family, friends, and community are much more likely to succeed at their goals. There is a strong correlation between childhood activity and adulthood activity. Basically, what you do, your kids will most likely do. And how active a child is when they are young is a precursor to their level of activity when they grow up. </span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfMoO5TCVG6P9OovWtpaKjXAv1qDq-lBCN8mEKtlfjDGqYTTlBwMxPEKOIv6NYQuyClWYKFR5Lo-gjBOumtM0EwLapT3Gd8f6SXIqXLO45ZwHxDu_kKjyMBhla6QNh7AIIlNV2WP0FsLZg/s1600/11807329_10207190155095492_178006095190206844_o.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><img border="0" data-original-height="1200" data-original-width="800" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjfMoO5TCVG6P9OovWtpaKjXAv1qDq-lBCN8mEKtlfjDGqYTTlBwMxPEKOIv6NYQuyClWYKFR5Lo-gjBOumtM0EwLapT3Gd8f6SXIqXLO45ZwHxDu_kKjyMBhla6QNh7AIIlNV2WP0FsLZg/s320/11807329_10207190155095492_178006095190206844_o.jpg" width="213" /></span></a><br />
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<span style="background-color: transparent; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Active video games and interactive TV shows are very popular now as our society attempts to combat the childhood obesity epidemic in the US. But one blaring issue I see, that doesn’t seem to be widely addressed, is the fact that the modern family bonds are weak and distracted and children and adults alike, feel alone and isolated. I believe a great solution to this problem lies in physical activity that involves the whole family. </span></span></div>
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<span style="font-family: "arial" , "helvetica" , sans-serif;">According to Standford University's Abert Bandurra, "Self-efficacy is a person's<span style="background-color: white;"> beliefs about their capabilities." Those with strong self-efficacy believe they are capable of desired achievements. </span><span style="vertical-align: baseline; white-space: pre-wrap;">One of the greatest benefits to whole-family fitness is the incredible effect that family support has on self-esteem and self-efficacy for the individual members. </span><span style="background-color: white; vertical-align: baseline; white-space: pre-wrap;">Professor Jeffrey J. Martin from Wayne State University, surmises that young people who develop self-efficacy through their engagement in sports activity are likely to transfer their strong belief in their abilities to their activities of daily living. In other words, those who engage in and enjoy physical sports activities are highly likely to transfer their acquired skills and habits, like stamina, teamwork, personal responsibility, and time-management, to other areas of their </span><span style="background-color: white; vertical-align: baseline; white-space: pre-wrap;">lives. </span></span><br />
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<span style="background-color: white; font-style: normal; font-variant-caps: normal; font-variant-ligatures: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">Even more vital is the effect that regular and enjoyable physical activity can have on the mental health of individual family members. The American Psychological Association (APA) reports that serious consideration should be made of physical activity as a treatment to such maladies as anxiety and depression. A connection should also be noted between strong social bonds and mental health. It would be a mistake to ignore the powerful correlation between quality relationships and the health of the mind and therefore the body. The devastating effects of loneliness can bring deterioration of the body and the soul. </span></span></div>
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<span style="background-color: #fdfeff; color: #001320; text-align: justify;"><b><span style="font-family: "arial" , "helvetica" , sans-serif;">"A joyful heart is good medicine, But a broken spirit dries up the bones." Proverbs 17:22</span></b></span><br />
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<span style="background-color: white; font-family: "arial" , "helvetica" , sans-serif; white-space: pre-wrap;">The APA also theorizes that physical activity in a rich social environment greatly increases self-efficacy and revitalization among the participants. Social connections and strong family bonds are very powerful motivators for people of all ages. And the lack of support is equally deflating and discouraging. </span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">There are many ways to get moving with the family from playing tag in the yard, to taking hikes on Saturday mornings. Getting and staying fit with the whole family strengthens the family bonds that our whole society is built upon and increases the mental and physical health of each individual member. </span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">As life gets increasingly busier it is easy to forget that your friends and family are integral to your health and well-being. The most effective communities are those in which the members take personal responsibility in building trust and mutual respect. There is no better way to strengthen social and familial bonds than to engage in regular, enjoyable, physical activity together.</span></span></div>
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<span style="background-color: white; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b><span style="font-family: "arial" , "helvetica" , sans-serif;">"Remember that bodiliy exercise, when it is well-ordered, as I have said, is also prayer by means of which you can please God, our Lord." St. Ignatius</span></b></span></div>
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Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-65376535831027535002017-10-09T07:09:00.000-04:002017-10-31T15:47:40.114-04:00Rules of Effective Goal-Setting<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
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<span style="font-family: inherit; text-align: center; white-space: pre-wrap;">A few weeks ago I decided that my afternoon workouts were lacking. There is so much distraction in this house, and while I usually don’t mind, it was cutting into how long and how hard I was able to work. So I came up with a few small fitness goals, and began to plan. I decided to add an extra, quick, 15 workout in the early morning before the kids woke up. </span><br />
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">When you set goals, not matter what size, there are a few principles that make your success more likely to happen. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">They need to be specific; “I want to be able to do 50 push ups” instead of “I want to do more push ups.” Start with the big picture, your macro goal, and proceed to set intermediate and micro goals. When you’re through, you’ll know what needs to be done tomorrow for you to reach your goal next year. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Your goals need to be measurable. If you keep your goals performance related instead of outcome related, you will be able to keep account of where you started from and receive encouragement along the way by reviewing your progress “so far”. View and modify as you progress, to keep you moving forward. </span></span></div>
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<span style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><span style="font-family: inherit;"><img border="0" data-original-height="1600" data-original-width="1200" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzjOCWw6hnALcsgmghurtA-4yQRcWmSQLilQ6PwMWHJ4N6ZuTkr8TZ2UlTSObSsgnm-jas6oEeCWw9axjGV25g8rqbQduHbiYh6HKl_tOzzztP40rs733E-iNigk50EoJyzINMggn8vJjo/s320/IMG_3754.JPG" width="240" /></span></span><span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">For beginners, the biggest factor for failure when it comes to fitness is setting goals that are unrealistic. I can’t expect to do 50 push ups today if I could only do 20 yesterday. Week one was 10 push ups, 25 half push ups, then 15 more push ups. I still did 50, but I took into account my current abilities without berating myself for not being where I wanted to be. Once you’ve achieved a few victories, challenge yourself. Become okay with being uncomfortable. Failures at the outside can damper your motivation, but failure once you’ve got some faith in yourself, is just another stepping stone. Set realistic goals and increase the challenge gradually to make progress a little at a time. Be patient. </span></span></div>
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<span style="font-family: inherit;"><span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It is very fulfilling to work hard for the people you love. But for your goals to be relevant, they must contain a strong element of being important to </span><span style="background-color: transparent; color: black; font-style: italic; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">you</span><span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Be honest with yourself and answer whether your goals are issues you would choose for yourself. If you don’t have the freedom to change what you are being asked to accomplish, try to find an aspect of the task that you can make your own. Setting goals and accomplishing tasks rarely gets an A+ unless you “own” the task and make it yours. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Keep each phase of your plans under some kind of time restraint. Make your macro, intermediate, and micro goals time-bound so you don’t get stuck on your micro goals for a year. It's important to give yourself the necessary time to accomplish each task; be generous. It will take me 8 weeks to go from 20 to 50 push ups, but my slow progression doesn’t come with side-effects like sore muscles, stress, or time-consuming weight sessions. I am confident that I will reach my goals, and when I get there I’ll set new goals because, to be successful, one must never settle. There is always another mountain to climb. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">There are many aspects of our lives that we may want to improve but don’t know how to begin. Consider areas of your life that need to be upgraded: </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Relationships</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Professional </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Fitness</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Financial</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Health</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Artistic </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Don’t fool yourself into thinking that other people have had overnight success. Everything we do leads us to the moment we are in. There is no such thing as quick success.</span></span></div>
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<span style="background-color: white; color: #333333; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">“The time to take counsel of your fears is before you make an important battle decision. That's the time to listen to every fear you can imagine! When you have collected all the facts and fears and made your decision, turn off all your fears and go ahead!” George C. Patton</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Define your fears, game-plan possible outcomes, and prepare to defy the barriers that may keep you from reaching your goals. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">What are these actions going to cost you? What is the cost of staying where you are? Keep in mind that almost no problems are solved in comfortable situations.</span></span></div>
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<span style="white-space: pre-wrap;"><span style="font-family: inherit;">Keep your plans to yourself. Telling your plans to others brings a social satisfaction that you simply have not earned yet, and it tends to take the life out of your motivation.</span></span></div>
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<span style="font-family: inherit;">In conversations such as this, no one will have the answers for you, and your failure will be no one else’s fault. You say go, and the outcome is on you. You're the boss, stop laying blame outside of yourself. </span><br />
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<span style="font-family: inherit;">The only real value is found in the journey. Crossing a finish line or reaching the peak of the mountain would have no value if the journey, itself, wasn’t arduous and difficult. </span><br />
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">“We suffer more often in imagination than in reality.” Seneca</span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Categorize the things you cannot control and the things you can. Put the issues that are out of your control out of your mind and focus only on those things you, yourself, can influence. </span></span></div>
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<span style="background-color: transparent; color: black; font-style: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: inherit;">Everyone has dreams and visions of things they think they want to accomplish. The line that divides us is the ability to set effective and coherent goals, and the will to pursue them to the end. </span></span></div>
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Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-14521171281101528622017-09-14T06:40:00.002-04:002017-10-31T15:48:48.622-04:00Motherhood and Lonliness<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-Tl4RJ6BZpfaKaXe1i9Ef8jYUxe_OPoOj-_CQK03722nACEPwqk3okjjT5lpcfUsXFYl6wtDSTzxbaJ7LezgTpaBdK2Q5IBCtige6cChzjCDKKZBxi0NGJKqx5EstnyR2yF4e7tnBPfuU/s1600/11794543_10207193156890535_2509372331934860241_o.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="800" data-original-width="1200" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-Tl4RJ6BZpfaKaXe1i9Ef8jYUxe_OPoOj-_CQK03722nACEPwqk3okjjT5lpcfUsXFYl6wtDSTzxbaJ7LezgTpaBdK2Q5IBCtige6cChzjCDKKZBxi0NGJKqx5EstnyR2yF4e7tnBPfuU/s320/11794543_10207193156890535_2509372331934860241_o.jpg" width="320" /></a></div>
The truth is I enjoy being alone about 85% of the time. We all have different needs, but I have always been comfortable alone in the evenings when my husband is traveling for work and the kids are all in bed. I've always been this way. Mom used to force me to make new friends and I was always glad she did, but I've never been driven by a need for social interaction.<br />
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And yet, when my husband is gone for weeks I find myself adopting habits that, on taking a closer look, I realize are very much the result of loneliness- late night eating, binge-watching shows on Netflix, taking long, hot showers, and becoming way too interested in the affairs on social media.<br />
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The remedy for loneliness seems to be simple enough: real people, company, connection. But, consider motherhood (and wifehood, for that matter), where we are surrounded by people constantly. These people love us wholeheartedly and need us around the clock, and yet we feel alone somehow. So, loneliness is much more than being alone.<br />
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<span style="font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span></span><span id="docs-internal-guid-2588485a-7fff-3597-6834-cd6398bb36da"><span style="font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"><span style="font-family: "arial" , "helvetica" , sans-serif;">“Loneliness is an emotional state, not necessarily the objective state of being alone—it is dissatisfaction with social relationships, regardless of how few or numerous, infrequent or active.” </span></span></span><br />
-<span style="font-family: "arial"; font-size: 11pt; white-space: pre-wrap;">Andrew Eng, PhD- Publichealth.northwestern.edu </span><br />
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True loneliness is discontentment with the status of your relationships whether those connections are ones you don't have or they lack the qualities you desire.<br />
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Perhaps we are lonely by our own design.<br />
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The will is a funny thing. When we choose a burden, it is so much more bearable than when someone chooses it for us. When we can't change our circumstances, the next option is to choose this circumstance for ourselves. It is the only other way to fight loneliness or heartache or depression or despair. What would you do differently if you had chosen this circumstance for yourself? Often, we actually have chosen the situations we find ourselves in, but don't want to admit it.<br />
To overcome it, own it.<br />
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Choose to invest <i>yourself</i> in the lives of your family members. Choose to remove the walls that keep you from trusting your spouse totally. You might get hurt, of course. But to refuse any part of yourself means you choose loneliness out of fear of being hurt. <i>Out of fear. </i><br />
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Its the same for those who are unmarried. If loneliness plagues you, <i>You</i> must change. You must choose to invest yourself in the relationships you do have, or to forge new relationships. Keeping yourself a secret is hiding yourself away, and you <i>Will </i>be lonely.<br />
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Take a chance on people. Forget about what you <i>imagine </i>they may think of you and just be a friend. Meditate on what you can bring to the world, not what the world can provide for you.<br />
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"A life lived in fear is a life half lived"<br />
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<span style="font-size: x-small;"><b>All photo credits go to Claire Ford </b></span><br />
<br />Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-59784222678693415782017-02-24T21:35:00.000-05:002017-10-31T15:49:52.585-04:005 Ways to Be Happier Overnight<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhue1L6EOTbmlZ5MpAzzIudrkI04E_HSzqVJswcUGcf_ndh2-kfZeoJJgnUwO8m3JLx6mnMprwrH1K6tIEOLjxAmwG6wmnemcAaZWdN9EcPwRVeVFjO1PDje1sZf0UFq1sYScdQciza8kEv/s1600/IMG_2202.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhue1L6EOTbmlZ5MpAzzIudrkI04E_HSzqVJswcUGcf_ndh2-kfZeoJJgnUwO8m3JLx6mnMprwrH1K6tIEOLjxAmwG6wmnemcAaZWdN9EcPwRVeVFjO1PDje1sZf0UFq1sYScdQciza8kEv/s200/IMG_2202.JPG" width="150" /></a>The fact is, there are as many roads to Rome as there are people. Every human being is so different and that can't be said enough. However, if you were to ask around, we are all after the same thing: <b>Happiness.</b><br />
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We all want it desperately and we will stop at nothing if we think it will bring fulfillment. <br />
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That's heavy. Lest I lose you here, I've gleaned some authentic, realistic food for thought. It's nothing more than habits that EVERYONE can adopt that requires no more than split-second decisions to start practicing. It's your choice. As cliche as it sounds, happiness is just a breath away.<br />
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1. <b>Thankfulness.</b> Give thanks every morning for whatever speck of blessing you can see. As you look, your eyes will see more goodness every day.<br />
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2. <b>Forgiveness</b>. Bitterness and anger, even when seemingly justified, suffocate the spirit like a bag over the head. Decide to forgive and move on. Forgiveness, much like gratitude, is a process. You make the choice to live in the light of these virtues and that is just the beginning. You must choose this existence every day. Some days it will be easier than others, but you will never find happiness otherwise. <br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5hww4AdN2dQPjalshT-bKgtRpHJ0gvFyP0HAvgbrcQZAXkJCWBm5cDF3KDD0tW_E65OHL364-3F8eA5f38j9tgZTP8-IYvTJOZ2uUZ3n0fHgvxzsiCj47b3eCIt-reDPrDait8L5K3HxY/s1600/IMG_2515.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5hww4AdN2dQPjalshT-bKgtRpHJ0gvFyP0HAvgbrcQZAXkJCWBm5cDF3KDD0tW_E65OHL364-3F8eA5f38j9tgZTP8-IYvTJOZ2uUZ3n0fHgvxzsiCj47b3eCIt-reDPrDait8L5K3HxY/s200/IMG_2515.JPG" width="150" /></a>3. <b>Say No</b>. Understand that saying no to others is not just your right, but many times is in the best interest of yourself and your family. It can be very difficult to turn others down without feeling that you're letting them down, particularly for women. It is often to your own detriment that you over-commit, over-schedule, and over-extend yourself. Try it. Start saying no when you feel you should and see that the world still turns, your friends still love you, and the unworthy folks move on down the line.<br />
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4. <b>Say Yes!</b> In case you missed this, there is no gold within your comfort zone. Step outside your normal bounds of complacency and try something new. Push a little bit harder at the weights or on your run and light a fire for yourself or for someone who is watching you. Every little step counts. Try new food, meet a new friend, eat or shop at a different restaurant or grocery store. Change your story from lost to adventure. This is where the magic is and its the only way to live.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbnYV8XAxTsWJ0yhnkryHSVS5fXaspJqH1PkTuC-ZyDxXgPg-Zh-HTPyXbAKBJgYSmtM_PTVyV93wMpYhoc-EUAntKIN09RX9PIbGJAh_zKX01jUd6it2Q3A1AwikdSV61xSOcJcphPE6s/s1600/IMG_2423.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbnYV8XAxTsWJ0yhnkryHSVS5fXaspJqH1PkTuC-ZyDxXgPg-Zh-HTPyXbAKBJgYSmtM_PTVyV93wMpYhoc-EUAntKIN09RX9PIbGJAh_zKX01jUd6it2Q3A1AwikdSV61xSOcJcphPE6s/s200/IMG_2423.JPG" width="150" /></a>5. <b>Shut Up and Slow Down</b>. In this digital age people talk a lot. Much of it has moved online, but I'm starting to think that all of the aimless and self-obsessed chatter is actually causing global warming, pollution, and the holes in the ozone. You just wouldn't believe what you can hear when you stop adding your verbal refuse to the world. Give yourself permission to let things alone to happen as they may and admit to your own contribution to the world's misery. You might just find a little peace for yourself (and probably those around you). And as you experience the serenity of your own thoughts, walk instead of run, drive in the right lane once in a while, and yield to the poor soul who didn't get the memo and is speeding his way into therapy.<br />
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To recap: Gratitude is in the eyes of the beholder; when you start to look for goodness, only then will you find it. Forgiveness is a daily choice and brings intellectual, emotional, and spiritual light with it. Say NO to the requests that pull you from the path you need to be on. One-hundred bucks says that <i>you</i> are the person that you need to say no to most often. Nothing but mental, physical, and spiritual stagnation exists inside your comfort zone. Get comfortable with discomfort. Let your yes be a "Hell, Yes" and your no be a "Hell, no." Listen with all ears, release the iPhone, turn off the noise, and hold back criticism, opinion, gossip, and correction (especially in judgement of self). Slow your steps and your breath, and learn to experience all the little things you've been missing. Give yourself permission to feel what you are feeling.<br />
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Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com2tag:blogger.com,1999:blog-5727557946899764406.post-5954087761193936292016-11-09T23:13:00.003-05:002017-10-31T15:48:48.637-04:00A Nice Day for Mom<div class="separator" style="clear: both; text-align: center;">
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When I was a young I hated the advice "bloom where you are planted." It sounded like a cop-out or an accuse for lethargy. I have always been on the go. I'm motivated by the idea of a ladder and I always want to climb to the next rung, learn what is waiting around the next corner. I still view this as a positive character trait.<br />
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Recently I've tripped over the realization that the more I know, the harder it becomes to grow in holiness. The cornerstone of my personality is adventure and work. The more I find out about people and the wide world the further away heaven and clarity seem to be. How to marry these two things that both seem good?<br />
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I think cautiously is the only way to get on. I am thinking of my present time as a bowl to be filled with my very best effort. I want to let go of the desire for success, prestige, possessions, promotion, money, and acknowledgment. I actually believe that if I fully accept this very place I am in as where I am meant to be and use my natural energy to max-out on my tasks, what is meant to be will follow- perhaps more than if I was breaking my back for the future.<br />
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They say, "reach for the stars," and they talk about dreaming big dreams A LOT. And I don't think that is bad. But it is heavy, and it does have the potential to distract from the now. I've wasted so much time dreaming of becoming smarter, fitter, and richer. The goal is to look around me and say, "what can I do with what I've got RIGHT NOW?" Being smart, fit, rich, beautiful, white, black, strong, healthy, childless, married, or single, doesn't make me better. Accepting MY portion as what is meant for me alone, and working it to death is what makes me better than I was yesterday.<br />
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*Edit: All this to say, don't let your vision and aspiration for the future steal from the goodness of every day.<br />
<br />Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-46009811339889508702016-11-07T21:29:00.001-05:002016-11-07T21:29:35.454-05:00Election Stress Management <span style="background-color: white; font-family: "Trebuchet MS", Arial, Helvetica, sans-serif;"><span style="font-size: large;">Let us go forward in peace, our eyes upon heaven, the only one goal of our labors.</span></span><br />
<span style="background-color: white; font-family: "Trebuchet MS", Arial, Helvetica, sans-serif;"><span style="font-size: large;">--St. Therese of Lisieux</span></span><br />
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I've been thinking and feeling and wondering about Christ's mother staying so silent when she was the one person on earth who knew the most about God. There is almost nothing in Sacred Scripture about her. Her thoughts, opinions, her wisdom are mostly a mystery to us.<br />
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Then I have considered that Christ chose to veil Himself from most people. Those who searched for Him found Him. Those who were ready for Him, longed for Him, received Him.<br />
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The Mother of God was only taking part in this most frustratingly perfect mystery. She understood how grace was at work: Silently.<br />
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Nothing has changed. The Messiah is found only by those who long for the Word, as a deer longs to drink.<br />
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This is what I am breathing in as the political mayhem unfolds. I've given the silent treatment to this mess, while trying to show charity to those who haven't taken the same path. VERY few of us are called to be preachers and teachers. We must necessarily tend to our own hearts and minds.<br />
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I am taking a page from the Blessed Mother's very thin book, and keeping as much in my heart as possible. This is my part as the Almighty does His work. Amen.<br />
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<span style="background-color: white; font-family: "Trebuchet MS", Arial, Helvetica, sans-serif;">She who is silent everywhere finds peace.</span><br style="background-color: white; font-family: "Trebuchet MS", Arial, Helvetica, sans-serif;" /><span style="background-color: white; font-family: "Trebuchet MS", Arial, Helvetica, sans-serif;">--St. Teresa Margaret</span><br />
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Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0tag:blogger.com,1999:blog-5727557946899764406.post-21654223966002125132016-11-06T16:11:00.002-05:002017-10-31T15:48:48.628-04:00Giving Freedom for Christmas<div class="separator" style="clear: both; text-align: center;">
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There is a pile of toys available on the other side of the room...</div>
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...and here she is playing with an old box filled with give-away clothes. You all know its true; the best things in life are free. In short, children have no masks or pretenses and if we are humble enough we can learn from them.<br />
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I am already thinking of Christmas and all the cool things I want to buy to make my children happy. But today I am reminded that the human spirit craves simplicity and order and the freedom to explore, more than all the noise and flash and color that we try to dazzle it with.<br />
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As time goes on and we drift away from childhood we forget our way home to the things and the people who matter the most.<br />
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This holiday season, I am going to focus on the natural beauty of symbolism and provide an atmosphere of peace and simplicity at home. In the end, I don't want to add to anyone's burden of possessions, but give the gift of leaving them alone to discover things for themselves. It isn't easy for mothers to let things be, and I am certain they won't be giving me the same gift. But one can dream. Anonymoushttp://www.blogger.com/profile/11404379466656943457noreply@blogger.com0