2011 Here We Come! Setting and Reaching Our Goals

Scripture For The Day:

Philippians 4:13

I can do all things through Christ which strengthens me



I am so excited about 2011 I had a good year in 2010 lots of changes but in 2011 im looking for progress no more procrastination .I'm learning in life you have to take chances you have to take risks sometimes or your going to keep going  in circles instead of forward if you never take a chance. I have battled with eating disorders and weight issues all my life either being under weight or overweight that's why I am so passionate about helping others with fitness and nutrition and becoming a Personal Trainer / Nutritionist Now I  am taking on a new adventure Mary Kay for me its not just about selling make up its about learning and caring for your body and since I have been with Mary Kay in just this last week I'm learning how important skin care is not just for woman but men too. So Mary Kay for me is about helping people in reaching in caring for their skin and being able to bond with other woman and help them anyway I can.. I just wanted to share where I am in 2011 why I'm so excited. Please tune in each day I will have new post up everyday by 1pm. I will be sharing as I'm learning. The topics I will be covering mostly is nutrition and fitness I will be sharing about skin care also. What foods are good and bad how to count calories, How to boost your metabolism through healthy foods and exercise. What fitness exercises to do for the result your trying to achieve and so many more. I created this blog to share with others but also for a place to bond with others in supporting each other in achieving our goals whatever we didn't do in 2010 lets do all we can to achieve in 2011.Please feel free to leave comments any topics you would like to know more about please leave me a comment on my blog and let me know. Today was just an introduction in what is to come in 2011  tune in tomorrow I have some great information to share about skin care and what good and bad foods to eat and why or why not. God Bless

Reaching Our Goals In 2011 Are You With Me!

 My Journey to Building a Better You a place to come together in supporting each other in reaching our health goals in 2011. I will be starting my blog again on January 17 2011 tune in everyday for valuable information to building a better you learning how to care for your body naturally, mind body and soul through meditation exercise how to eat healthy what your body needs and don't need how to over come certain illnesses and prevention if you want to make a life change to a healthier more satisfying lifestyle tune in January 17 anytime after 12pm and everyday after this is more than just a blog to be informed its about coming together encouraging one another to reach our goals to overcome obstacles to finish in 2011 what we started in 2010 get informed get involved in Building A Better You. Feel free to leave comments request topics you would like to learn about. 

For First Time visitors I am studying To be a Personal Trainer Nutritionist I decided to create a blog to help others as I go along this journey of building a better me there are great topics and valuable information to catch up on before January 17th gets here feel to explore my blog enjoy the topics already posted  I to look forward to sharing this experience with you God Bless Happy New Year ! 

2 Corinthians 5:17
Therefore if any man be in Christ, he is a new creature: old things are passed away; behold, all things are become new

2 Week Challenge

Scripture For The Day
Let us then approach the throne of grace with confidence, so that we may receive mercy and find grace to help us in our time of need.

I did a lot of studying over the past few days from what I have learned I decided to create an exercise program for the next 2 weeks for beginners if you are already in an exercise program this challenge probably wouldn't benefit you. This challenge is for beginners that haven't exercised in a while or don't exercise regularly  that need to boost their metabolism and strengthen muscles you haven't used in a while, to prepare your body for a higher level of exercise.You want to exercise in levels so you don't strain or tear your muscles if you don't exercise regularly I don't recommend jumping into a high level of exercise it could hurt you more than help you.As with any exercise program consult your physician before trying any strenuous activity. As with any exercise program make sure you warm up and stretch your muscles at the beginning and the end of each exercise session. Also remember to stay hydrated drink plenty of water at least one to two cups before and for every 15 minutes of exercise drink a cup of water.Ok so lets get started remember count your calories stay between 1500- 2000 a day for more information on how much to eat of what per day clink on this link you can get a meal plan based on your size and how much you want to lose http://www.mypyramid.gov/index.html

Suggestion: in the morning at least 45 minutes before you exercise eat a small breakfast I suggest a fruit smoothy to get you energized then about 15 minutes before you exercise drink at least 1 glass of water to get you hydrated.

Morning Warm Up

Stretching will add flexibility and can make your walking more comfortable.
Warm up for 5 minutes at an easy walking pace before stretching, never stretch cold muscles or you risk tearing them. Incorporate mobility exercises designed to take a muscle and joint through its range of motion. You will start at the top of your body and work your way down.
Find an upright pole or fence or wall that will support you for leaning into on some stretches.
Warm-Up Stretches Photo Step-By-Step 
Head Circles: Make 1/4 circles with your head. Start with your ear near your shoulder on one site, rotate your head around to the front, ending with your ear near the shoulder on the other side. Roll your head back to the other side. Repeat 5-10 times.
Arm Circles: With one arm at a time, make backwards arm circle with your palm facing out, thumb pointed up. Repeat 10-15 with each arm. Then make forward arm circles with palm facing in, thumb pointed down, repeat 10-15 times.
Hip Stretch: Stand up, take a half-step back with the right foot.
Bend your left knee and shift your weight back to your right hip.
While keeping the right leg straight, bend forward more and reach further down your right leg.
Hold for 15-30 seconds.
Switch sides.
Hip Stretch - Instructions and Photo
Quadiceps Stretch:
Stand erect, holding onto a wall for support.
Bend your knee behind you so that you can grasp your foot, holding your heel against your butt.
Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place.
(For some, it is more comfortable to use the hand from the opposite side).
Hold for 15-30 seconds, then switch.
Quadriceps Stretch - Instructions and Photo
Calf Stretch: Stand an arm's-length from the wall/post.
Lean into wall/post, bracing yourself with your arms.
Place one leg forward with knee bent - this leg will have no weight put on it.
Keep other leg back with knee straight and heel down.
Keeping back straight, move hips toward wall until you feel a stretch.
Hold 30 seconds. Relax.
Repeat with other leg.
Calf Stretch - Instructions and Photo
Soleus Calf Stretch: From the calf stretch position, bend the back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down, hold 15-30 seconds. Then switch legs.
Soleus Calf Stretch - Instructions and Photo
Leg Extensions: Facing the pole, hold on with both hands. Bending at the knee, bring one leg forward, then extend and swing that leg back and behind. Repeat 10-15 times, then switch legs. Be cautious of hyperextending your lower back.
Leg Extensions Instructions and Photo
Cross Over Leg Swings: Holding onto the pole or fence rail with both hands, face forward. Swing one leg in front of your body gradually swinging higher. Swing about 10-15 times with each leg.
Cross Over Leg Swings Instructions and Photo
After stretching and mobility exercises, now you are ready to walk the main portion of your walk at your desired speed.
For the first 3 days walk at least 15 minutes per exercise per day
Morning 45 minutes after your breakfast smoothy warm up then power walk at a pace that is comfortable for at least 15 minutes.remember stay hydrated.
Afternoon 30 minutes before lunch stretch each muscle for about 5 to10 minutes then power walk 15 minutes if you work on your lunch break just take a leisure walk for at least 15 minutes.
Evening 45 minutes after dinner warm up the power walk for 15 minutes.
 Hint :For the final 5-10 minutes of your walk, finish with an easy walking pace.

At the end of your walk you may want to repeat the stretches you did after your warm-up.


Days 4, 5, 6, follow the same pattern as above but increase your walk time to 20 minutes then keep you walks at 20 minutes which you will be exercising 60 minutes every day.

I will be starting my challenge tomorrow feel free to leave me comments let me know how you are doing good luck at the end of the two weeks let me know the end result of how you are feeling and what you experienced during your 2 week challenge.

Prayer for the day

Lord we thank you for your many blessings give us the will power to accomplish our goals and encourage each other to keep moving forward allow you light to shine through us on to others Forever In Your Name Amen
More Info Sites:
http://walking.about.com/cs/stretching/a/howstretch.htm

How to Lose A pound a day

I found this article wanted to post it I am going to try it anyone else want to join me let me know we be support for one another

How to Lose One Pound A Day for A Month

By khrista, eHow Member

I want to do this! What's This?

User-Submitted Article

Congratulations on putting yourself on the fast track to healthy weight loss. It is very possible to lose one pound a day for a month, with discipline and the right techniques.

Here's how to lose one pound a day for a month.

Difficulty: Easy

Instructions

1. 1
   To lose one pound a day for a month, you must first make sure that you document all your calories in and out.
   
   You should intake more than 700-1500 calories a day and exercise off from 2000-3000.
   
2. 2
   You must eat constantly and light to both speed up your metabolism and keep from becoming dehydrated. To lose one pound a day for a month requires precision.
   
   6 small meals a day, fruits, fish, chicken, eggs, raw vegetables. No cokes, pig, extra fats, trans fat, or overuse of carbohydrates. No mayo, extra salt, or sugar. Take coffee black, always eat breakfast; make sandwiches open face.
   
3. 3
   Your exercise regimen, in order to lose one pound a day for a month, must consist of one-two hours of isometric or muscular exercises followed by at least two hours of high intensity cardio. The weight training should be with very light weights because heavy weights will give you muscle, which is quite dense and heavy. This will not be easy if you've never done this before.
   
   Basically you must fool your body into thinking that your lifestyle is going to be much more active than it has been by constant activity.
   
4. 4
   A lot of the weight you will lose if you decide to lose one pound a day for a month at the beginning will be water weight. To make sure that you don't become dehydrated and stay healthy, you must up your water intake to 12-16 glasses a day.
   
   Do not substitute Gatorade, Monster, Red Bull, Powerade, or any of those sugar drinks. Eat bananas and drink fruit smoothies. Naked Juice is ok.
   
5. 5
   Once you lose one pound a day for a month, you can't just stop cold turkey. You must keep up a less intense regimen to keep your body in shape. Also, once you have lost weight for a month, the regimen should be habit. Keep it up to keep the weight off. It's much easier to maintain weight loss than lose bad weight. Good luck.
   

Info site:
Read more: How to Lose One Pound A Day for A Month | eHow.com http://www.ehow.com/how_5546426_lose-one-pound-day-month.html#ixzz11Atgmaz7

Overcoming Sickness with Honey a Herbal Teas

Scripture of the Day: Matthew 4:23
Jesus Heals the Sick ] Jesus went throughout Galilee, teaching in their synagogues, preaching the good news of the kingdom, and healing every disease and sickness among the people.

I have found herbs are the best way to heal a cold unbelievably honey can heal anything from a cut or burn to a sore throat, relieves indigestion, minimize allergies due do pollen and hay fever.Afraid of aging a pure honey mask can prevent them honey can also be used as a sugar substitute.Daily use of honey creates heat and energy, wards off fatigue, and aids recuperative power.   

Easy Honey Uses

Antibacterial: Apply honey to cuts, scrapes or burns and cover with a clean bandage. Change dressings one to three times daily, as needed. Note: Excessive heat or prolonged exposure to light can rob honey of its antibacterial properties. Always store in a dark, cool place.
Disinfectant: Take several tablespoons of honey daily for internal disinfection.
Nursing salve: Nursing mothers, try covering cracked, sore nipples with honey-soaked gauze to prevent infection.
Sore throats: Many opera singers add honey to a glass of warm milk and sip slowly. This helps soothe the throat.
Insomnia: Mix a half glass of warm water with 2 tablespoons of honey and the juice of a lemon and an orange. The darker the honey, the better this works.
Honey pick-me-up: Combine 2 tablespoons honey, 2 teaspoons pollen, a teaspoon of ginseng, and dried orange peel. Take with a spoon. Asian healers believe that this creates a feeling of total rejuvenation.
Diarrhea: In 8 ounces of water, mix 4 large tablespoons of honey. This works well for bacterial diarrhea. Those with diabetes should be cautious about taking so much honey at one time.
Dieting: Honey’s double action (providing instant energy boost, while maintaining sugar levels for along time) satisfies the hunger for sweets and may keep you feeling fuller longer. For some dieters, this may be good news.
Herbal Tea I swear by them there are many body ailments that a cup of herbal tea can heal.

There are many herbs out there that are often incorporated into holistic medicines and remedies. Herbs are of course a natural healer for many ailments, sickness and disease.
The Chinese have used herbs in their medicines for centuries. For North Americans, we often just run off to the pharmacy and pick up a cold remedy or some cough syrup to suppress cold and cough symptoms and off to the doctor for a prescription for water retention or to lower our blood pressure.
Often prescription drugs are not the best answer and many studies have proven that often times a herbal remedy is more effective.
 Echinacea - it has undergone many trials and studies proving its effectiveness on fighting the flu, coughs and colds. It is an ingredient that some of us look for when we are feeling a little under the weather.
Echinacea can be incorporated into your herbal teas and help boost your immune system. It just takes a little effort to have this powerhouse of a herb on hand.
Pomegranate and goji berries - two of the most powerful antioxidants in a food source. A tea made with these berries will give your body a boost that is unbelievable.
As for water retention, arthritis, cancer, hair loss and tons more ailments, there is a herb that has been noted and documented as able to help. Most if not all of these herbs can be incorporated into a herbal tea or infusion.
Acai Berry Tea is one of the newest rages in herbal tea. The acai berry is very beneficial, rich in antioxidants and good to to boost our immune systems. 

Chamomile Tea flowers can be added to salads to add color and flavor.Chamomile has been used to settle a fussy baby and ease teething pain.Chamomile tea can be used as a digestive aid as well as a sleep aid and can be consumed by infants and adults.Chamomile tea in higher doses can be used to treat pains associated with cramping, associated with menstruation and intestinal and even pains associated with colds and flu.
Chamomile is often used in salves and used on hemorrhoids or wounds as well as skin inflammations and sunburn.Chamomile is used in shampoos and lotions as well as burned for aromatherapy.Dried Chamomile is often used in dream pillows to cause a person to dream of their true love.Chamomile Cautions Other than the possibility of allergy Chamomile is one of the safest herbs available.
Peppermint Tea Health Benefits
Peppermint is said to cure a plethora of health problems. Heath benefits of peppermint tea are mainly due to its relaxing effect on the body. Following are the several peppermint tea benefits in curing health problems.
Digestive Problems
Peppermint is an effective remedy for digestive problems such as Irritable Bowel Syndrome (IBS), gallstones, constipation etc. It is also used to cure stomach cramps, due to its muscle relaxing properties. Moreover, it also soothes the inflammation of the digestive tract and helps reduce flatulence. Immune Booster
Peppermint tea acts as an immune system booster, thus keeps diseases and infections at bay. Peppermint tea is rich in some vitamins like vitamin B, as well as minerals like calcium and phosphorous, which strengthens the immune system. It also relieves the symptoms of common cold and flu and prevents you from getting infected again. Stress ReliefPeppermint tea is a good stress reliever, as it has a soothing and calming effect on the body. Many people who regularly drink peppermint tea, report reduced symptoms of anxiety and stress. Also, drinking peppermint tea at night helps you to sleep better. The stress relief, that is reported after drinking peppermint tea, may be linked to its immune boosting properties.Bad Breath Peppermint is an essential ingredient in toothpastes and mouthwashes. The active menthol in peppermint supposedly cures gum diseases responsible for bad breath. Regular consumption of peppermint tea relieves you of bad breath, permanently. Chewing a couple of peppermint leaves can give you a quick but temporary relief from bad breath. Peppermint tea cures migraine, nausea and vomiting. Peppermint tea helps reduce weight by suppressing the appetite.It also reduces the occurrence of herpes.Peppermint tea controls muscle fatigue and reduces chronic muscle pain.Peppermint tea is effective in fighting against mild asthma.Peppermint tea relieves chest congestion and is effective against cough.It instantly relieves baby colic.Along with the several health benefits of peppermint tea, there are a few side effects which should be taken into account, if you are planning to drink peppermint tea regularly. Peppermint tea is not recommended for people having acid reflux disease. Also, it is not beneficial for pregnant women since it may bring about uterine relaxations at wrong time. Apart from this, there are no other side effects of drinking peppermint tea. Hence, if you are planning to live a healthy lifestyle, you may start your day with peppermint tea, to avail the numerous peppermint tea health benefits. 

Green Tea More than a decade's worth of research about green tea's health benefits -- particularly its potential to fight cancer and heart disease -- has been more than intriguing, as have limited studies about green tea's role in lowering cholesterol, burning fat, preventing diabetes and stroke, and staving off dementia.

Black Tea  The healing benefits of black tea: Black tea has a medicinal action that helps fight off tooth decay, sharpens concentration, lowers cholesterol levels and helps relieve diarrhea

My favorite of them all

Chai Tea may help ease sore throat.Chai tea may help alleviate cough and cold symptoms.Chai tea may help enhance the immune system.Chai tea may help ease the digestive process.Chai tea may help calm the system.Chai tea may help fight bacterial infection.Chai tea may help contribute to a healthy cardiovascular system.Chai tea may help in the protection against cancer and other diseases associated with free radical damage.Chai tea may help reduce body aches.

There are many more but these are ones I use on a regular basis here is a site for more info on different teas and their cures. http://www.crazyfortea.com/herblist.html
 Liquid forms of any herb are much easier for your body to absorb. So next time you are feeling a little under the weather or you have a chronic condition you are trying to heal, check out a herbal tea to help you fight off whatever ails you. I am sure you will be feeling better in no time.

Prayer for the day:
Lord thank you for all you do for we know you are our healer I pray that lead you and guide every decision we make as we walk along this path show us you way your will and your wisdom Forever in your name Amen

Sites info was gathered from                
http://www.motherearthnews.com/Natural-Health/1999-02-01/Honey-Benefits.aspx
http://ezinearticles.com/?Herbal-Tea-to-Heal-Common-Ailments-and-Disease&id=1165385
http://www.buzzle.com/articles/peppermint-tea-health-benefits.html
http://www.webmd.com/food-recipes/features/health-benefits-of-green-tea
http://www.teabenefits.com/herbal-tea-benefits/chai-tea-benefits.html
http://www.crazyfortea.com/herblist.html

7 Day Detox Day 7

 Scripture for The Day:
The name of the LORD is a strong tower;  the righteous run to it and are safe. Proverbs :18:10


Well we have reached the 7th day I want evrybody to give a great big shout I DID IT!!!!!!!!!!!!!!!


We are moving forward to making wise life changes towards living a healthier life mind body and soul starting tomorrow I will be sharing all that I am learning in my studies any topics you would like me to elaborate on leave me a comment I will certainly do my best to help you this blog is really helping me to move forward its a sense of not feeling alone as I am moving forward for those that don't do journal writing you should start it can be about anything a food journal your personal feelings whatever you would like to write about  I have found journal writing to be the best therapy well congratulations to our last day of detox.

Menu for The Day
Breakfast: 1 cup of oatmeal glass of juice or water
Snack :handful of grapes
Lunch raw veggies of your choice
Snack: handful of unsalted nuts
Dinner: Mixed Green Salad with beets onions cucumbers green pepper spritzed with lemon juice

Prayer for The Day

Lord we thank you for helping us on this journey to a healthier life knowing you are with us we can do all things help us each and every day overcome the temptations of this world to live according to your way and your will we love you praise you magnify your name Forever In Your Name Amen

7 Day Detox Day 6

Scripture For The Day: A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.   Proverbs:18:24

Well here we are day 6 and moving forward bodies feeling cleansed mind clearer one more day one more step to finishing your detox and making a life change to get healthy you are doing it !!!!!great job we need to pat ourselves on the back from time to time encouraging yourself is the best way to get over the humps so often we look from praise from others and look for approval from others when in reality you need to love and praise yourself today I want to talk about cleansing the soul freeing the mind and building self esteem.Cleansing the soul sometimes as we go through life our daily tasks things come against that set us back we lose ourselves and as we lose our self we lose sight of what is important to us our goals our dreams things we want to accomplish.We wake up one day realize time has passed us by we think in our minds its to late to conquer our dreams. I am a living witness its never to late to follow your dreams and achieve your goals all it takes it will power and determination and believing in yourself the first step to building self esteem and moving towards your dreams is to believe in yourself trust your decisions and knowing who you are and what you want to accomplish in life if you dig deep within your soul you will find your purpose when you find your purpose you will find yourself when you find yourself you will find your dreams when you find your dreams you can then achieve your goals.Be Blessed This is a poem I wrote its very true 
   FINDING YOUR PURPOSE
Sometimes in life you ask yourself how do I get to where I am suppose to be? The answer is PURPOSE with no purpose you have no direction,with no direction you have no path you are existing not living. If you are not living you are slowly dying.Your purpose lye's deep within yourself you are born with  purpose a mission to fulfill.to find it search the inner part of you, through every tear you cry for every mountain you have to climb through every hurdle you have to jump there is a level of purpose you have to reach.A reason to move forward a reason to know there is someone out there right now crying the same tears you've cried,climbing the same mountain you've already climbed trying to jump the same hurdle you've already jumped,that needs to know they are not alone.That needs love and encouragement that they can to make it You see this life is not about ourselves its about other people,its about helping those that are where we have been. With all the pain we've suffered achievements we have accomplished,the knowledge we have gained in our own lives.To be able to reach one persons soul to touch one persons life. to fulfill our mission by living everyday as if  its our last.Having a reason to get up in the morning and walk the path that has been laid before us.to follow our dreams,reach our goals,to live not just exist: To achieve OUR PURPOSE

Menu For The Day
Breakfast: half grapefruit hot water with lemon
Snack: 5 carrot sticks
Lunch: Mixed greens spritzed with lemon juice
Snack:Apple
Dinner: 1 cup of plain oatmeal with raisins

Prayer for the day:

Dear Lord lead guide and direct our every step our every decision that everything we do glorify s you that we love one another build each other up not hurt each other or tear each other down. That we know deep within ourselves that we can do all things through you that we live each day that is given to us with joy and peace Forever In Your Name Amen