Positive Affirmations

An affirmation is a positive statement of fact that one makes to manifest their desired future.
Scientific Evidence
There is much scientific evidence that these positive statements are effective in improving physical health. They tell your subconscious mind to get to work making all the systems of the body function properly.
Change Your Energy
When you change unhealthy thought patterns, and start making positive statements about your health, you change the energy that flows to your physical body from your energy source, or subconscious mind. This is turn can actually change your physical body.
Here are some of our favorites that you can use to help you on your journey towards a healthier, happier life.

• All the systems of my body function perfectly.
• I am perfectly healthy in body, mind and spirit.
• I am well, I am whole, and I am strong and healthy.
• I never get sick.
• I am healthy, happy and radiant.
• I radiate good health.
• My body is a safe and pleasurable place for me to be.
• My sleep is relaxed and refreshing.
• I have all the energy I need to accomplish my goals.
• My body is healed, restored and filled with energy.
• I have abundant energy, vitality and well-being.
• I am healthy in all aspects of my being.
• I am always able to maintain my ideal weight.
• I am filled with energy to do all the daily activities in my life.
• My mind is at peace.
• I love and care for my body and it cares for me.

When you make these statements, joyfully envision your body in perfect health. Close your eyes and picture your healthy, vibrant new you.
If you make this a daily practice, in a short time you will no doubt see significant improvements in your body, your health and your life!

While feeding on fast food, restaurant meals, and prepared boxed dinners, do we really ever know exactly what we're eating? We may "think" we know (sure, it's a hamburger—ground beef, a bun, some lettuce, a slice of tomato and onion, some ketchup, and mustard—how bad can it be?), but the reality is there are many unknown ingredients harboring preservatives and chemicals we really may not want to eat.
Ingredients like heart-clogging saturated fat, blood pressure rising sodium, and body weight packing extra calories exist in the messy mystery ingredients that you may not consider or think about in convenience foods. And, while these processed foods are convenient, why don't we feel good, look good and or stay healthy eating them?
Well, it's because these over-processed, manufactured, heavy foods weigh you down mentally and physically. Is “convenience” really worth the price our bodies pay in added weight and poor health?
The answer to the "mystery" food downfall is to eat clean. Eating clean means you know exactly what you are eating. Clean foods are down-to-earth, basic, fresh, nutrient rich, and delicious. Clean foods are easy to prepare. Unlike heavy, fatty, sugary and processed foods that are dense with calories that spike the blood sugar and lead to mental or physical "crashes" after a meal.
On the other hand, clean foods allow the blood sugar to stabilize and energy levels to stay even. Clean foods are beneficial to the body and allow the body to function as God designed it with life and vitality—clean eating allows you to thrive.
Since clean eating is so beneficial, what foods are clean and how are they prepared? Great questions! Here are the larger groups of foods that are optimal nutrition for your body:

• Vegetables: These are power packed foods that have wonderful health benefits. Vegetables are low in calories (one cup raw vegetables or one-half cup cooked vegetables has about 25 calories), rich in vitamins and minerals, high in fiber, quick to prepare, and come in a wide variety of colors, textures and flavors. Choose leafy greens (spinach, dark lettuce, cabbage, kale, mixed greens, chard, collards), broccoli, cauliflower, carrots, tomatoes (technically a fruit but found in the veggie section of the grocery store), red, green and yellow peppers, sweet potatoes, green beans, beets, celery, pea pods, yellow squash, zucchini, and asparagus. Combine raw vegetables in a salad mixture. Look for other vegetable options at your local farmers market or in the produce section of the grocery store.
  
• Fruit: These are sweet foods, filled with fiber, loaded with nutrients, easy to eat and prepare, and are portable. Choose apples, oranges, bananas, berries of all varieties, mango, plums, peaches, cherries, pineapple, grapefruit, apricots, kiwi, melons, and papaya. Make a snack from one piece of fruit or combine chopped fruit for a filling fruit salad.
  
• Protein: Lean protein sources help the body to rebuild and repair, provide necessary amino acids for proper body function, and are rich in healthful fatty acids. Lean protein sources contain very little artery clogging saturated fat. Choose chicken and turkey breast,grassfed beef, salmon, tuna, and other white, solid fish. Other non-meat protein sources include egg whites, legumes (starchy beans), nuts, skimmed milk, non-fat yogurt, soy-based milk, and textured vegetable proteins.
  
• Whole Grains: ( If you choose to eat grains)..These are fiber-filled, blood sugar stabilizing carbohydrates that keep the body functioning properly. Whole grains have limited processing and are as close as possible to the original plant grain. Options include oatmeal, wheat berries, barley, brown rice, and millet. Check out your local health food store for other options of whole grains.
  
• Healthy Fats: These fats are ones that provide essential fatty acids, are unsaturated (do not clog arteries), and provide fat-soluble vitamins A, D, E & K. The body needs a small amount of fat for proper functioning. Choose small portions of fats from nuts, olive oil, avocados, flaxseed oil, grapeseed oil, and sunflower or pumpkin seeds.

To healthfully prepare this bounty of clean foods—for optimal flavor and nutrition—stick to the following methods of cooking: Steam, Grill, Poach, Bake, and Broil.
Of course, you can always choose to eat the fruits and vegetables in their most natural state—raw.
While this type of eating may be foreign to you, try just one day of clean eating and see how you feel. If one day seems too much, try it just one clean food meal. Combine foods from each of these groups for your meals and snacks and see how healthy and vibrant you will feel.
Clean eating relies on food sources as God created them—fresh, whole and uncomplicated by chemicals, processing, and preservatives.

Legs & Calves

Leg Curl 45lbs.- 3x10
Leg Ext. 45lbs.- 3x15

Jump Squats - 3x10
Lunges no weight- 2x1 Minute
Dbl.Deadlifts- 35lbs. 2x20
Dbl.Calf Raises- 2x25

I feel so blessed

I was thinking today about how much I love where I am right now in my life. I think it's in your thirties where you really start to find out what you really like and who you are. I am much more content and secure with everything and I have learned to always look on the brighter side...not that it always works..but I try :) I am so happy I made up my mind in 2007 to make my life count and live it to the fullest ..it has really made me complete. I'm so thrilled that all of you enjoy Fit For Life I created it because since I train at home I was missing the interaction with others who are interested in competing and getting healthy & fit. I LOVE helping others learn about fitness and nutrition. So while working in the yard tonight when my back was literally killing me I thought how lucky I was to have my health to be able to do it :) like I said think of the positive ...we are all so lucky to have our health let's make the most of it and make some wonderful things happen!! YOU GOT THIS!! 

Chicken & Feta Cheese & Sun Dried Tomatoes

"The ingredients in this easy wrap can be altered to your personal preference. Use your grill to make this into an easy summertime treat. In the winter, your oven will work just fine. The finished product will taste like something you'd order at a full service restaurant... but you'll be enjoying it in your own home!"

 

Prep Time:
15 Min

Cook Time:
30 Min

Ready In:
3 Hrs 45 Min

Ingredients

• 2 (4 ounce) skinless, boneless chicken breast halves
• 1/4 cup sun-dried tomato dressing
• 8 sun-dried tomatoes (not oil packed)
• 1 cup boiling water
• 1/3 cup crumbled feta cheese
• 4 cups loosely packed torn fresh spinach
• 4 Flatouts Multigrain lowcarb with flax
• 1/4 cup sun-dried tomato dressing

Directions

1. In a large resealable plastic bag, combine chicken breasts and 1/4 cup dressing. Seal, and refrigerate for several hours.
2. Preheat grill for high heat. Combine sun-dried tomatoes and hot water in a small bowl. Set aside for 10 minutes, drain, and cut tomatoes into thin slices.
3. Lightly oil grill grate. Discard marinade, and place chicken on grill. Cook for 12 to 15 minutes, turning once, or until done.
4. Cut chicken into strips, and place in a medium bowl with sliced tomatoes, feta, and spinach. Toss with remaining 1/4 cup dressing. Distribute mixture between the four Flatouts, and wrap. Either cut in half and enjoy cold, or place briefly back on grill until the tortilla turns warm and crispy.

Ways to enhance your inner BEAUTY..

Ways to enhance your inner beauty

When the subject of inner beauty comes up, most of us think of beauty that has little to do with personal appearance. That's because inner beauty is something that comes from within. It's a natural glow that shines forth from a person's spirit. A glow that expresses itself through caring and kindness. There are many ways to enhance your own inner beauty, so you can be a happier and more fulfilled person.

 

Cut Back on Stress- There's no way to completely avoid stress, but too much stress can leave you irritable, anxious and drained of energy. To enhance your inner beauty, practice healthy stress relief methods such as exercise, meditation, or taking part in an enjoyable, leisure activity. Spending time with close family members or friends is also a great way to de-stress.

Do What You Love- Take part in work and projects that you have a passion for, and allow yourself to follow your dreams. Doing what we love in life fires up the joy and sense of purpose within us, allowing inner beauty to shine through.

Be Positive- Having a positive outlook toward life doesn't mean keeping your head buried in the sand, or denying your feelings. It simply means approaching all areas of life, whether good or and bad, in a positive way. Wean yourself from negative thoughts and self-criticism. Replace these thoughts with more productive thinking that will uplift and empower you. Distance yourself from people who are habitually negative. Choose to see the blessings and beauty in life.

Be Kind- Kindness goes a long way towards enhancing your natural beauty. It brings happiness to others and helps you feel good about yourself. Share kind words with others, smile, give encouragement and genuine compliments. Practice kindness every day.

Be Playful- Taking life, and yourself, too seriously can leave you feeling tired and stressed out. Let your inner beauty shine through by allowing yourself to laugh and have fun. Look at life through the eyes of a child and see the beauty around you.

Be Confident- Confidence and a healthy self image works wonders at bringing out a person's radiant inner beauty. Many people struggle with confidence and self-esteem issues, but with practice and patience these issues can be resolved. Step outside your comfort zone and take reasonable risks in order to improve your confidence. Speak with a confident tone of voice, even if you're not feeling particularly confident. Make eye contact with people when you talk with them.

Take Care Of Your Physical Health- Enhance your inner beauty by eating a healthy diet, keeping active and getting a good night's sleep. Learn to overcome unhealthy habits such as smoking and overeating. As mentioned earlier, cut back on stress in your life and give yourself time to relax and rejuvenate.

Although we all spend time enhancing our outer, physical appearance, remember it's what inside that truly matters. Every day make time to enhance your inner beauty, and let the light within you shine for all to see.

The Champion in YOU!

There is abundance within our destiny. A world of opportunity and possibilities exist not only for us as individuals but for the collective world around us. It is up to us whether we seize the potential of our destiny or release it in hopelessness becoming average.  The world is hoping that you’ll seize it. The world awaits what only you can give it. The world needs what only you have to offer. Will you hold out and settle for average or will you embrace the inner champion that is birthed within you? The world is waiting to know your answer.

Sure, life might look rather gloomy at times, maybe even now as you are reading this message. Something may have occurred in your life that crushed your spirit; that told you a lie that you are nothing much, just an average Joe roaming the streets of this world, taking up space, breathing air, consuming provisions, offering little more than anyone else, just here to get by, to make it through to some future after life destination because you are not among the select few; the Champions.

What is the key word in that statement though? LIE.  That is a lie!

Everyone is born a champion. Including YOU! Yes, bad times in life are inevitable. So are good times. Here’s the deal. You can’t choose where you come from. You can’t choose everything that happens to you in the journey. There is a world of free will swirling around you and there will be some collisions along the way. It is just fact. BUT, and I say that word boldly, where you are going is ultimately up to you.

We each have one crucial choice to make from our very first gasp of air on this planet. I’m saying “choice” in a singular tense because whether or not we embrace our inner champion is itself one choice. Yes, there are plural choices along the way but they follow the one big decision that I am after today. Choosing to pursue and embrace our destiny. Its fulfillment begins with that one decision.

 Today is a new day and tomorrow still lies patiently before you. Make the choice right here, right now, on this day and without further delay to release the Champion inside of you. Let go of that average Joe mentality, apply what you’ve learned in the journey and set free the Champion that has been bound in shackles for all these years.

It is not that hard. Yes, I agree, it sure seems hard. In fact, it seems at times impossible. It is not though. Make that one choice; the King of choices. Then make constructive choices every day from there. Small ones, big ones, each and every one should line up with the King’s declaration.  The cumulative effect will make you a Champion.

The world is still waiting. They are waiting for the champion in YOU!

Friday's Workout

Hill Sprints 10x
Walking Lunges 5x10
Squats 5x10
Squat Jumps 2x10
Mountain Climbers 2x1Minute
Push Ups on bench 5x10

Great workout!

Back & Biceps

Standing Dumbell Curls 20lb.Dbls. 3x10
Pull-Ups 15
Hammer Curls 20lb.Dbls. 2x10
Back Row 75lbs. 2x15

mulched for 5 hours so I got a killer back workout today ontop of my training WooHoo!

“Primal” Breakfast Casserole

Delicious for breakfast or dinner!

After Thanksgiving dinner, my fellow primal family members (my sister and my Aunt Grace) and I were discussing trying new ingredients. My aunt asked if we had ever tried turnips. Not sure that I ever had, I was instantly curious. What showed up the very next day on Mark’s Daily Apple? A “Primal” Breakfast Casserole made with turnips instead of potatoes! I had to try it!
I often use recipes as starting points for meals and then add my own touches. I can’t help it – we love flavor and I never pass up an opportunity to add more to a dish! I kicked up the flavor of this dish with spicy italian sausage, mushrooms, tomatoes, and italian herb blend. We do not avoid cheese, so I added a cheesy layer to the top of the casserole. This recipe is like a blank slate – make it your own. Change up the meat or herbs, add different vegetables, and experiment with new cheeses!
According to FitDay, 100 grams of russet potato contains 21.4 grams of carbohydrates. Turnips are a great lower carb option, weighing in at 5.1 grams of carbs in a 100 gram serving. Alex said he couldn’t tell that he was eating turnips, he thought they tasted a lot like potatoes!
Here’s my version – enjoy for breakfast or dinner!

“Primal” Breakfast Casserole

Ingredients:

• 1 pound spicy Italian pork sausage, casings removed, broken into bite size pieces and cooked
• 4 small to medium turnips, peeled and grated (I used a food processor)
• 4 eggs, beaten
• 8 ounces baby Portabella mushrooms, sliced
• 1 small yellow onion, diced
• 4 cloves garlic, minced
• 1 Tablespoon raw milk butter or ghee
• 1 Tablespoon Italian herb blend, plus additional for sprinkling on top
• Sea salt and freshly ground pepper to taste
• I large vine ripened tomato, sliced
• 1 cup organic mozzarella, shredded

What to do:
Preheat oven to 400 degrees.
In a saute pan, melt the butter and cook the onions until translucent, about 5 minutes. Add the mushrooms and garlic to the saute pan and cook for an additional 5 minutes. Allow the onion and mushroom to cool slightly. In a large bowl, combine the onion and mushrooms with the sausage, turnips, eggs, 1 Tablespoon herbs, and salt and pepper. Pour into a 9 x 13 baking dish. Arrange the tomato slices on top of the turnip mixture.
Bake for 40 minutes and then cover the pan, returning it to the oven for 20 minutes more. Uncover the casserole and sprinkle with cheese and additional Italian herbs. Place back into the oven for 5 minutes more to melt the cheese.

Wednesday's Workout Chest Shoulders Triceps 6-1-2011

Flat Bench- 3x15 25 lb.Dbls.
Incline Flys- 3x15 25lb.Dbls.
Shoulder Press- 2x15 25lb.Dbls.
Criss Cross Front Raises- 2x1Minute 10lb.Dbls.
Dips- 2x25

Kickbacks- 2x20