Crossfit!!

For those who have been reading my blog, I am a total yoga fanatic. I have decided to try something new (to get more toned), crossfit. It all started when I came across the crossfit games with my man. We were chilling and flipping through tv channels when we decided the games was the most interesting thing on. These girls and guys were sooo toned and ripped!! I do not want to be huge, and my hubby keeps telling me I won’t (unless I work out all day).

Crossfit is all about doing as many reps in a limited time, it’s about pushing one’s self, and getting stronger. I feel that by doing crossfit a few times a week, will be the major game changer and help me get to 20% BMI.

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Small Steps to Being a Healthier You

Lately I have been noticing weight loss trends and fails. I feel that for a majority of people who are trying to build a healthier life-style and fall short is because they try to change everything at once (eating habits, exercise, limiting food intake…). By starting small, I feel that people would have more long term success. One small step could be by instead of drinking soda pop daily, only drinking soda pop a few times during the week and then getting to the point of eliminating it all together. Drinking more water, could be another small step (a glass in the morning and with every meal, or carrying a water bottle around). Moving your body! Maybe by taking short walks (20-30 mins) and working your way up gradually. Eating healthier by packing a lunch or snacks (cutting out fast food to only a few times a month or all together). Taking your vitamins! I personally love gummy vitamins, so it is easy to remember to take. Now I take the Herbalife multivitamin, Xtracal (extra calcium), and celluloss (to rebuild cells). It can be overwhelming when you want to change your life-style so start small. Remember it is not a race and the only persons you are competing with is yourself.

 

Till next time…

Peace and Blessings!! Oh and Happy Halloween!!!

Why Protein?

When I first started getting serious about working out, I recall asking my Herbalife coach what I should be eating. He stressed to me the importance of protein for after working out and for snacking. I was lacking knowledge of why protein was so beneficial and so I asked him why. Our bodies use protein to build and repair tissues (hence after working out it is really important). Our bodies also use protein to make enzymes, hormones, and other body chemicals. Protein is also important because it is the base for the building of bones, muscles, cartilage, skin, and even blood.

In my second year at DSU, I took a Food Science class and in it we had a whole section about deficiencies. Protein deficiencies surprisingly are not uncommon. How you can know if you have a protein deficiency may be if you find yourself having constant food cravings, muscle and joint pain (remember protein helps repair damaged tissue), slow recovery from injuries (protein again rebuilds tissue as well as rebuilding blood cells), hair, skin, or nail problems, and getting sick regularly.

All in all if you are on some crazy diet you may be lacking in sufficient protein. Eat protein it’s so good for you (as well as your carbohydrates, grains, minerals, fats, sugars). If you are looking to lose weight but you aren’t sure how to do it without cutting out protein and other essential nutrients I would highly recommend Herbalife meal supplement shakes as well as the protein shakes. For more information https://www.GoHerbalife.com/carleewallace/en-US

 

Peace and Blessings!!

Mental Health: Meditating and Mindfulness

Whenever my life gets crazy I remember the words of my wise director (Raging Red at DSU), she would always stress the importance of having a calm mind. What does having a calm mind mean, it means being able to focus on one thing or nothing and being fine with it. I first got into meditation when I joined Raging Red and my director stressed the importance of it. I was unsuccessful for a long time because I could not let random thoughts go. When I started getting into yoga, I was able to understand meditation better and practice it. At the end of each yoga session we would come into Shavasana (also known as Corpse Pose), which is one of the hardest yoga poses because it is hard to relax the mind to the point of letting thoughts and worries go. As I started participating in yoga weekly I learned to love Shavasana because I was able to relax my mind, let go of worries and life stresses. I will tell you that as soon as I would come out of Shavasana I would almost fill reborn or like I had just woken up from the best sleep.

For me it is easier to meditate while in Shavasana because I have had time to exercise my body so that when I get to the end of my practice my mind can relax. Meditating allows the body to heal. Another practice similar to mediating is Mindfulness. I had a professor at DSU who taught a Mindfulness class. I was greatly intrigued and so started researching Mindfulness. I found that the benefits were similar to mediating such as being able to focus on one thing for an extended period of time. One thing I did learn was that practicing Mindfulness and/or Mediation can increase grey matter in the prefrontal cortex. The prefrontal cortex is associated with  planning, problem solving, and emotion regulation.

I will dive deeper into the benefits of mediation and mindfulness in later posts, for now I want to stress the importance of mental health and being able to calm one’s mind. Because so much of how we react in different situations start with where our mind is. If we aren’t in a healthy mind-set to begin with then it will be easier to respond to life stressors or situations in anger or negatively. Remember it all starts with your thoughts.

 

Peace and Blessings!!

34 Weeks Pregnant:Protein for Swollen Ankles

So a couple of weeks ago as I entered my third trimester, I noticed my swollen ankles and toes. I think it’s safe to say I was disgusted and frustrated. I know there are down sides of being pregnant, but not being able to fit into my shoes ugh. Lucky for me that week I had an appointment with my midwife. When I went to my appointment I mentioned my swollen ankles and found out that protein helps with swelling. It was also during this time that I started taking Herbalife shakes again.

Thanks to an Herbalife protein shake a day, I no longer have swollen ankles or toes! So even though I am ready to have this baby out, it’s nice to be able to wear whatever shoes I want (minus high heels 😁).  For any of you who are interested in yummy protein here is my Herbalife website https://www.goherbalife.com/carleewallace/en-US

Peace and Blessings

Where did My Motivation Go?

I am now in my third trimester/ 33rd week of being pregnant and am finding it hard to get the motivation to workout. Normally my husband will wake me up and we will head to the gym. This morning we woke up late and had to rush to my monthly check-up so missed our normally gym time. Now I am currently unmotivated to do anything outside of posting, tweeting, and my normal social media posting.

I have decided I am going to work-out and my motivation is that I know that if I don’t I will continue to feel gross and lazy. I feel like days like today I have to dig within myself and be the motivation I need. I know once I have gone for a walk or the gym that I will feel ten times better. To the gym I go!

Meal Plan

In yesterdays post, I mentioned a meal plan for when I was losing weight. I would start my day off with a two scoops of protein powder mixed with two scoops of a meal supplement shake and add eight ounces of water. Every three hours I would make a habit of eating something usually protein based such as a protein bar, nuts, or fruit. For lunch I would try to eat foods of variety of color. For example (keep in mind I was a poor college student) a turkey sandwich on wheat bread with raw carrots or sugar peas and sometimes with fruit like a banana or apple. I would then again have another protein based snack (my favorite was a banana with peanut butter). For dinner depending on how hungry I was I would either try for a healthy colorful meal or a protein/meal supplement shake.