…SQUIRREL!!

Anyone remembers Dug the Talking Dog from the movie “Up”? Well, he was a dog. A talking dog at that! But dogs tend to get distracted quite easily. His major distraction was squirrels. Everyone has them. For some of my friends, it can be Youtube/TV Shows/movies, shopping, looks, etc. It’s common, it’s normal, it’s natural. But if it ever steers you away from what you are called to do during a season, it’s unhealthy. And it certainly won’t help keep you on track.

For those who have been reading my more reflective blog posts, some may know how I have been struggling with the definition of beautiful, as well as choosing God despite the struggles of this season. As I am slowly but surely learning the beauty God has instilled in me and my capability of overcoming trials and tribulations, I have also come to the deeper realization of what God is doing in this season.

My identity and worth for so many many many years was not rooted in Christ. Rather, they were rooted in looks, appearances, and materialistic possessions. I wanted the approval and acceptance of people to complete me. I would always opt to be friends with selective people in hopes to climb up the social ladder. Not my proudest moments looking back. Even after Jesus Christ saved me, it has taken me years to not fear man and to not strive for their approval. That was where I believed my value and worth lay. And I’m human. We are stubborn, we take our sweet-a$$ time getting things done on our own terms. But it finally hit me on why it has also taken me so long to understand. Because I was always distracted. I allowed a certain distraction to always keep me at bay from what God had been longing for me to experience with Him. What was that distraction? Friggin guys.

I’m not going to go into much detail lol. But basically from the ages 16-25, I have been in many serious relationships. Not gonna give a number either lol. And it was always one after the other. Even if there wasn’t a serious one, there were always other options so I could be distracted. Don’t get me wrong, I wasn’t always the heartbreaker but I did my part as well. Again, not my proudest moments of life. But this season, God has actually stripped away ALL possible distractions I could have. Any “potential” guys that were in my work, church, past, just somehow vanished. As if they had no recollection that I was around. It didn’t make sense…It was definitely God. People who are probably always distracted and would just love to have a season of rest won’t have any sympathy for me. But when you are going through a breakup, distractions help. Big time.

Yet God wants me all to Himself. He doesn’t want me to give my precious heart to just anyone. He wants me to give it to Him, the one who knows my heart like no one else but for that to happen, He also knows what distracts me. So He does what a jealous God does when He wants His children all to Himself. He takes away idols, He takes away things of the world that can never fulfill us the way He can. He knows what’s best for us. And after so many breakups and heartaches, I can finally see clearly. God’s love is the only one that sustains my soul like no other. And when the time is ready, when He sees fit, God will send the right one to capture my heart. But right now, I am thankful for this time. I am thankful my God loves me. And when the distractions do come, I choose to stay rooted in His love.

My prayer for those who feel bombarded with distractions, temptations, and situations is that you seek your Father and ask to remove anything that is hindering the plan He has laid out for you. That you can also find the strength of the Lord to help you overcome things that may feel you tied down. And finally, (my own prayer as well), that you…

“If you’re comfortable, you’re not being challenged.” – RENOVO

Now Here’s a Story from A-Z (Part 2/5)

“The best vitamin for making friends: B1” – Unknown.

Wao wao wao, sorry had to put that quote in there Sorry it’s taken me so long to get back to the vitamins, so today’s post is about Vitamin B and C! Post 1 about Vitamin A, D, E and K here.

*Keep in mind, taking vitamin and mineral supplements should never be your first resort to obtain the optimum amount. FOOD is always the best and should be the first source! If you feel you aren’t able to obtain those sources from food, then supplement. And if your doctor says you need more than the optimum amount, then also supplement  *

_____________________________________________________________

VITAMINS:

• Organic compounds needed in small amounts.
• Essential for growth, vitality and health.
• Function primarily as coenzymes for various metabolic processes.
• Their deficiencies can lead to various nutritional diseases of conditions.

Water-Soluble Vitamins: B and C:

• Stable in raw foods.
• Cooking may diminish levels.
• Not stored in the body in any significant amounts.
• Must be replenished regularly through diet.

VITAMIN B1:
Chemical/Nickname: Thiamin, “Moral Vitamin”
Food Source Examples: Brown rice, whole grains, Brewer’s yeast, blackstrap molasses.
Deficiency Disease and/or Symptoms: Beriberi (muscle weakness and wasting, weight loss, nerve degeneration) and Wernicke-Korsakoff syndrome (alcoholic brain disease).
Function and Other Information:
- Needed to metabolize alcohol.
- Key role in the production of energy in glucose metabolism.
- Helps convert carbohydrates to fat.

VITAMIN B2:
Chemical/Nickname: Riboflavin
Food Source Examples: Brewer’s yeast, liver, millet, rice, almonds, enriched grains.
Deficiency Disease and/or Symptoms: Sores at the corners of the mouth, red sore tongue, eye sensitivity to light, burning eyes, hair loss, general lack of vitality.
Function and Other Information:
- It is a bright yellow fluorescent substance (colors urine when taken in excess).
- Commonly used to treat and help prevent visual problems, eye fatigue and cataracts.

VITAMIN B3:
Chemical/Nickname: Niacin, “Nicotinic acid”
Food Source Examples: Liver and other organ meats, poultry, fish and peanuts, Brewer’s yeast, beans.
Deficiency Disease and/or Symptoms: Pellagra – characterized by 3 Ds: dermatitis, diarrhea, and dementia.
Function and Other Information:
- Involved in more than 50 different metabolic reactions in the human body.
- May stimulate extra HCl production in the stomach.

VITAMIN B5:
Chemical/Nickname: Pantothenic Acid, “Anti-Stress Vitamin”
Food Source Examples: Brewer’s yeast, egg yolks, fish, chicken, whole grains.
Deficiency Disease and/or Symptoms: Fatigue (earliest and most common symptom), physical and mental depression, decreased HCl production, blood sugar problems. 
Function and Other Information:
- Converted to Coenzyme A, which is closely involved in adrenal cortex function.
- Vital for synthesis of fatty acids, cholesterol, and porphyrin, needed to make hemogoblin.
- Used to treat fatigue and stress and other problems through its support of the adrenal glands.

VITAMIN B6:
Chemical/Nickname: Pyridoxine
Food Source Examples: Wheat germ, organ meats, fish, poultry, bananas, prunes, potatoes.
Deficiency Disease and/or Symptoms: Muscle weakness, nervousness, irritability, depression, headache, dizziness, inability to concentrate. 
Function and Other Information:
- Very important for protein metabolism.
- Increased requirement during pregnancy.
- Helps in antibody and red blood cell formation.
- Recommended for people with stress conditions, fatigue, headaches, nervous disorders, anemia, and low blood sugar or diabetes.

VITAMIN B7:
Chemical/Nickname: Biotin
Food Source Examples: Liver, kidney, dairy, oysters, salmon, nuts.
Deficiency Disease and/or Symptoms: Dry, flaky skin, hair loss, fatigue, depression. 
Function and Other Information:
- Important for cell growth, particularly formation of skin tissue.
- Helps in the synthesis of fatty acids, in energy metabolism and synthesis of amino acids and glucose.
- Also made by intestinal bacteria.

VITAMIN B9:
Chemical/Nickname: Folic Acid, Folate
Food Source Examples: Leafy green vegetables.
Deficiency Disease and/or Symptoms: Folic acid-deficiency anemia (blood hows large, irregular RBCs)
Function and Other Information:
- Aids in red blood cell production.
- Needed for breakdown of protein and amino acid conversions.
- Needed for production of neurotransmitters like serotonin.

VITAMIN B12:
Chemical/Nickname: Cobalamine, “Longevity/Energy Vitamin”
Food Source Examples: Eggs, organ meats, shellfish, yoghurt, fermented foods.
Deficiency Disease and/or Symptoms: Pernicious anemia (large abnormal, immature red blood cells, along with deficiency of RBCs), fatigue and weakness, insomnia, heart palpitations, depression. 
Function and Other Information:
- Nourishes the myelin sheath that maintain normal electrical conductivity through the nerves.
- Involved in metabolism of fats, proteins and carbohydrates.
- Helps in the formation of red blood cells.
- Helps in the formation of melatonin (for proper sleep patterns).

VITAMIN C:
Chemical/Nickname: Ascorbic Acid
Food Source Examples: Citrus fruits, rose hips, bell peppers, sprouts.
Deficiency Disease and/or Symptoms: Scurvy, 1st signs of depletion: poor resistance to infection, slow wound healing, easy bruising, general weakness, poor digestion.
Function and Other Information:
- Water-soluble antioxidant.
- Important in the formation and maintenance of collagen.
- Stimulates the immune system.
- Prolonged stress depletes vitamin C in the adrenals.
- Diarrhea is a side effect of too much vitamin C, which is a natural laxative.

 

Again, this is all information from my notes from my Registered Holistic Nutrition course. There are lots of more in-depth info out there but this is just some basic info that will hopefully benefit you all! Next post will be about your macrominerals. Or whatever my heart feels like writing

“If you’re comfortable, you’re not being challenged.” – RENOVO

“Every choice you make…

has an end result.” – Zig Ziglar.

This isn’t going to be a very profound or meaningful post. I just felt like writing one.

I’m in a season right now where I’m learning about the importance of “choice.” Every single choice we make about anything and everything has an end result…even if we don’t yet know what that end result will be. For the past six months, I am learning more and more that as important and amazing it is to trust my God for every need and desire, I am also learning that He also gives us the free will of choice.

I was always under the impression that although God has a plan for each of us, I also lived in fear that if I don’t make the right choice that my destiny or plan would not pan out. That’s a lie. No matter what choice we make, as long as we are always seeking the Kingdom, living righteously and having that intimate relationship with God, I greatly believe that God’s plan and His promises will come to pass even if we fail to make the right choices sometimes. He’s not a liar.

But as I look back over these part 6 months, I have never been more challenged, more broken down and stripped to nothing. I lost a boyfriend, been financially crappy, and have been questioning my worth. I can choose to be angry, depressed, discouraged and feel hopeless. Don’t get my wrong, there are tons of times I felt that way. I even threw God the finger. I’m human. But after my ranting, tantrums, and cries to the Lord, I still choose at the end of the day to not just trust Him, but to know that I am loved by Him even when I don’t feel it.

When this season is done (the hardest I have been in my LIFE…for now!), I want to look back and be so proud of myself for making the right choice. Choosing God should never an option, He is a choice. Every morning I have to wake up and choose to bless and praise Him and at night I have to go to sleep knowing I have a God that watches and loves me. And after all this perseverance and changing of mindsets, I know that this is just another stepping stone towards my destiny, molding me for my future husband, and another testimony of God’s glory in my life.

Beloved, God knows us better than we know ourselves. He sees our innermost being, our potential and draws it out in His time. We just have to make that choice in trusting Him, not letting the world tell us otherwise, and to walk in faith with our eyes on Jesus.

“If you’re comfortable, you’re not being comfortable.” –  RENOVO

Now Here’s a Story from A-Z (Part 1/5)

“To all my little Hulkamaniacs, say your prayers, take your vitamins and you will never go wrong.” – Hulk Hogan

So lately, a lot of people have been asking me about VITAMINS and MINERALS. What are the best ones for such and such, why are they important, what happens if I don’t have them, la la la! Thus, I decided to write some posts about vitamins and minerals. I’m not going to go into so much details but these are taken from my notes from school and are basic information. Hope they are still able to help you in some way and have a better understanding of the importance of each vitamin and mineral and where they can be obtained in food sources!

*Keep in mind, taking vitamin and mineral supplements should never be your first resort to obtain the optimum amount. FOOD is always the best and should be the first source! If you feel you aren’t able to obtain those sources from food, then supplement. And if your doctor says you need more than the optimum amount, then also supplement *

VITAMINS:
Post 1: Fat-Soluble Vitamins – A, D, E and K
Post 2: Water-Soluble Vitamins –  B and C

MINERALS:
Post 3: Essential Macrominerals – Calcium, Chloride, Magnesium, Phosphorus, Potassium, Sodium and Sulfur
Post 4: Essential Microminerals – Chromium, Cobalt, Copper, Iodine, Iron, Manganese, Molybdenum, Selenium, Silicon and Zinc
Post 5: Essential Trace Minerals – Boron and Fluoride

________________________________________________________________________________

VITAMINS:

• Organic compounds needed in small amounts.
• Essential for growth, vitality and health.
• Function primarily as coenzymes for various metabolic processes.
• Their deficiencies can lead to various nutritional diseases of conditions.

Fat-Soluble Vitamins: A, D, E, and K:

• Found in lipid component of vegetable and animal foods.
• Can be stored in body tissues.
• Toxic levels can accumulate.

VITAMIN A:
Chemical/Nickname: Retinol
Food Source Examples: Fish liver oil, egg yolk, butter
Deficiency Disease and/or Symptoms: Night blindness
Function and Other Information:
- Required for eye health, growth, tissue healing, healthy skin.
- Fat-soluble antioxidant.
- Lowers cancer risk.
- Improves immune function.
- Reduced with alcohol use.

VITAMIN D:
Chemical/Nickname: Calciferol, “Sunshine Vitamin”
Food Source Examples: Sunshine, fish liver oil, egg yolk, butter, liver
Deficiency Disease and/or Symptoms: Rickets in children and contributes to Osteomalacia and Osteoporosis in older adults. 
Function and Other Information:
- Helps regulate calcium metabolism and normal calcification of bones.
- Involved in regulating the immune system.
- Functionally more like a hormone than a vitamin.
- People living in northern countries likely need to supplement in the winter months (like us Canadians!)

VITAMIN E:
Chemical/Nickname: “Fertility Vitamin”
Food Source Examples: Wheat germ, eggs, most nuts and seeds, olive oil
Deficiency Disease and/or Symptoms: Possibly infertility, nerve dysfunction, pain, tingling and loss of sensation in arms, hands legs and feet. 
Function and Other Information:
- Key function is to modify and stabilize blood fats to protect organs from free radical damage.
- Helps decrease blood clotting.
- May prevent premature aging and chronic diseases.
- Together with Vitamin A reduces cholesterol and general fat accumulation.
- Not stored as readily as other fat-soluble vitamins.

VITAMIN K:
Chemical/Nickname: “Coagulation Vitamin,” Phylloquinone (K1), Menaquinone (K2), Menadione (K3)
Food Source Examples: Dark leafy greens, green tea, alfalfa, yoghurt
Deficiency Disease and/or Symptoms: Abnormal bleeding, deficiency is more likely with poor intestinal absorption. 
Function and Other Information:
- Necessary or normal blood clotting.
- Made by intestinal bacteria.

Next week will be about the water-soluble vitamins: B and C! Now say your prayers and take your vitamins as Hulk said.

“If you’re comfortable, you’re not being challenged.” – RENOVO

This is my confession.

“Pure gold put in the fire comes out of it proved pure; genuine faith put through this suffering comes out proved genuine. When Jesus wraps this all up, it’s your faith, not your gold, that God will have on display as evidence of his victory.” 1 Peter 1:6-7

There’s something oddly peaceful about writing at 6am in the morning. After going pee for the billionth time this night, I couldn’t go back to sleep. Something pressing was keeping me awake. It was this blog.

I haven’t written a new post since July of last year. When people would ask why I stopped, I would tell people it was because my videographer had to stop helping me due to her new full-time job. She would film the videos, edit them, make it all pretty. Things I couldn’t do, which were the truth. But in all truthfulness that was just a quarter of the reason. It was actually because of a hurt that I didn’t realize affect me this much.

See, my last post on this blog was about the Under Armour “What’s Beautiful” campaign. It was about women reaching and pushing themselves to a point where they want to be challenged physically and mentally and accomplishing it (also there was that incentive for glory, cash and free swag). But the campaign was simple: what makes women beautiful? During this time, I was dating a guy (always about a guy sheesh!)…and basically, he did not make me feel beautiful. Let’s just say I did not meet his expectations of physical beauty because he did not know and understand a love that goes beyond physical measure. I’m not going to paint him as the bad guy, I’m just going to paint him as the guy he is. But either way, it hurt. Bad.

And the result of this? I was ashamed in who I was and what I did…I had placed my value and worth in a guy who viewed it as valueless and worthless. And for someone who spent her time believing in the “What’s Beautiful?” campaign, challenging others to reach their potential and encouraging her girls groups to seek inner beauty, it was all gone just because of one guy who was unable to see the worth in her. And I was ashamed in not that it had hurt me, but that I BELIEVED it. I believed that I was not beautiful.

That’s my confession. After 5 months, I had been carrying this shame and burden and I didn’t even know it until today. So, I’m on this journey…rediscovering a deeper strength to overcome, a real inner beauty that speaks more volume compared to the outer, and more importantly, a chance to truly love myself in a way so that whenever someone does devalue my worth, it cannot even shaken me. It’s not easy. After 25 years of not ever knowing my true value until the break-up, it’s going to change my mindsets, beliefs and perceptions about myself. But this is my own challenge. And I have faith to know that this is overcome-able because He, my God, calls me beautiful.

Beautiful doesn’t have an ending.

So I mentioned 2 posts ago how I was competing in the Under Armour What’s Beautiful campaign and even though I didn’t make top 10, I wasn’t discourage (I’ll admit I couldn’t put 150% since it was a hectic time, for shame!), it just drove me to finish strong. However, I did get a $100 gift cert and a #TeamWhitney UA shirt haha. But the finalists were chosen and boy do they inspire, motivate and exude what a beautiful female athlete is. Kacey, Amber, Kaitlin and Sarah, you deserved the win and your journey is going to touch thousands of females out there. Go check them out!!

But what’s even more beautiful is how UA is actually continuing the campaign and round 2 will start in fall. You can check out my new goal and SIGN UP! It’s a GREAT community and I definitely love the challenges

Anyway, here is a new workout that I did last week and boy was I sweat-ayyyyyy. Happy workout!! (ps I hope to start filming new videos soon, my great videographer is now working full-time and it’s hard to coordinate schedules boo!)

“THIS IS HOW WE DO IT” TIMED WORKOUT
5 sets, as fast as you can, no breaks! (I lost my paper where I wrote my time so I’ll do it again tomorrow and let you know!)

Workout 1:
- 10 wall jumps (stand in front of a wall, squat and then jump and touch the wall as high as you can!)
- 10 pushups
- 10 sit-ups

Workout 2:
- 5 burpees
- 10 pressups
- 10 squats and shoulder press (need weights for this one!)

Workout 3:
- 10 tuck jumps (standing up, jump upwards with knees going in as close to your body and slap your knees with your hands)
- 10 H-L plank
- 10 lower leg raises

Also here’s a quick meal recipe that I had today for Cucumber and Feta Cheese salad!
Cucumbers, feta cheese, dill weed, salt, pepper, lemon juice and balsamic vinaigrette.

“If you’re not comfortable, you’re not being challenged.” – RENOVO

The Summer of 2012

Hey all! Here’s what I’ve been up to lately…June was just awfully busy and stressful but alas it is now July and even though I will still be busy, I’m going to try my best to keep my blog updated. It’s been a little hard too since my videographer/editor has been MIA too haha. Either way I’ll try my best to make-do. Below is a great workout I did with some of my girls before the race (modified version is given but you can change to make it easier/harder). And some pics of the Spartan Race I did (1hr8min 7k) and tree-hugging/zip-lining in Barrie.

MOTIVATOR WORKOUT:
This workout is all about endurance not speed! So expect yourself to take a break here and there but don’t give up!!

100 Jumping Jacks
1st cardio exercise: Either stairs (4 times), 100 skips, or some form of cardio that lasts about 1 min of high intensity
50 Push-Ups
2nd cardio exercise: Either stairs (4 times), 100 skips, or some form of cardio that lasts about 1 min of high intensity (Rotate between 2 different cardio exercises, for example: Stairs, then Skips)
50 Sit-Ups
1st cardio exercise
50 Press-Ups
2nd cardio exercise
200 oblique twists
1st cardio exercise
100 squats
2nd cardio exercise
100 lunges
1st cardio exercise
50 lower leg raises
2nd cardio exercise
50 burpees

 

Team “Chow Men (and Women)”

Some of the girls

The boy and I

Tree-Hugging at Barrie…it was HARD!

The 4 of us at the top of the trees chilling in a hammock!

More pics to come of my great summer thus far of trying new things and making new memories.

“If you’re comfortable, you’re not being challenged.” – RENOVO

 

 

300 Reps: "Fab Abs 2"

Reblogged from ChallengingPotential:

• 

Happy Wednesday!!

Here's another abs workout that is NOT timed but try to not take any breaks in between exercises. This took me about 10 minutes, and this is a great workout to pair with Awestruck Arms or the Countdown Fitness Challenge.

The deal:
100 Reps x 3 sets = 300 Reps - like the Spartans ha.

The exercises:
30 Crunches…

Read more… 63 more words

Wayback playback :)

6 month PROGRESS + ALL PRs (Personal Records) involve GOALS

Hey everyone! Last week I was MIA as I was soooo busy once again with work, volunteer and school But can you believe it’s already been 6 months?! As promised, here is my 6 month progress pictures. I’m a little disappointed with  the abs but as I’ve said before “Focus on the progress, not the process.” Sorry about the last picture..I think my glutes got bigger if they hung out like that lol. My photographer failed to mention that. But I am EXTREMELY happy about my arms!!! I’ve been working on that for a while yay

One more thing…set goals. Set goals. SET GOALS. I’ve said this too many times. But they help, they work and they are your friend. Take for example these 2 goals I’ve set:
- 5 chin ups, 10 pull ups
- Handstand pushup
It took for me a couple of months to do them but…

I went from 3 chin-ups and 7 pull-ups to meet my goal. Next time I’ll be shooting for 3 more each.

How embarrassing lol This isn’t the finished product because I’m going to get the FULL push-ups as well as be able to walk across the wall.

With that being said…set them, achieve them, and never stop setting you goals.

“If you’re comfortable, you’re not being challenged.” – RENOVO

Another 5to1 Workout + UA “What’s Beautiful” Progress Video!

Hey Hey!
So this week has been hectic! I’m still recovering from my awesome weekend away in Buffalo. Besides all the shopping and eating terribly delicious food, a bunch of us ran 6K last Sunday morning! For those who know me, I ain’t a runner, I’m a sprinter. But do I understand the “runner’s high.” The feeling of accomplishment and achievement was addicting. Anyway I was able to complete it in about 40 minutes so I feel a little bit more confidant for when I have to complete the 5k Spartan Sprint Race coming up in exactly ONE MONTH!

Below is a pic of my friends and I ready to take off and a pic of me at the end (I was so ecstatic to be done, clearly).

Also here is this week’s workout!! Another 5-1 challenge that should take about 15 minutes long. It’s a full body workout with bot cardio and resistance training. I found this idea on an online site (I don’t remember :s) and just tweaked some exercises along the way. Enjoy!!

5 minutes (mix, match, whatever cardio for 5 minutes of intensity!)
- Skipping
- Jogging on spot
- Jumping Jacks
- Running stairs
- High Knees

4 minutes
- Squats
- Lunges
- Calf raises (one leg off the ground for 30 seconds, then switch)
- Curtsy Lunges

3 minutes
- Push-Ups
- High-Low Plank
- Press-Ups

2 minutes
- Crunches or Situps
- Bicycle

1 minute
- PLANK

AND ONE MORE ANNOUNCEMENT…My last post I explained what the Under Armour contest was about…well they compiled an amazing video of some of the applicants (I didn’t make the cut but that’s okay, I’m still beautiful ). Watch it, be inspired and go be beautiful.

UNDER ARMOUR “WHAT’S BEAUTIFUL” PROGRESS VIDEO