Spring Training/ Workout Update

It’s officially spring. I wish someone would tell this to winter. Spring has sprung! It snowed today. Albeit very light flurries that didn’t stick around, still it was snow.

My cold weather ranting aside, now that it is a new season I changed my program. I recently started the 5 by 5 program. This program was first introduced to me by my nephew about a year ago. Although at the time I wrote a post about his program, I did not implement it in my training.

In a nut shell the 5 by 5 program:

5×5 uses five free weight compound exercises: the Squat, Bench Press, Deadlift, Overhead Press and Barbell Row. You do three of these exercises each workout, three times a week, for about 45 minutes per workout. You Squat every workout, three times a week.
5×5 stands for five sets of five reps. These are the sets and reps you do on every exercise except Deadlifts. Deadlift is only one set of five reps (1×5) because doing more would beat you up. Plus, Squatting three times a week will get you stronger at Deadlifts since it works similar muscles.
Although I use Stronglifts as a resource, I also tweaked the program to suit my personal goals. I have completely omitted the dead-lifts and squats, and only use the 5 by 5 for the upper body. This program’s aim is to gain mass and strength, which continues to be my goal for my upper body. I also added some pull up and smith machine body weight back rows in there to replace the squat and deadlift absence. This tweaking makes it not a true, certified 5 by 5 program. Visit stronglifts or this post for more information.
 These are the exercises I use in my trexified 5 by 5 rotation on Monday, Wednesdays and Fridays:
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Bench press

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Over head press

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Pull ups (assisted)

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Back rows using smith machine bar

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back rows

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I always do the pull-ups with two other exercises. I still do small muscle isolation exercise for biceps and triceps, such as extensions and curls. I love using the TRX suspension ropes to work the biceps and triceps.
 Tuesdays and Thursdays are strictly leg days. I find that high repetitions of 15 to 20 with high sets of 4 to 5 work best to keep my legs the way I like them to look, since this is where I tend to accumulate fat. HIIT moves such as jump squats, jump lunges, walking lunges as well as weighted squats and lunges are very effective in keeping the evil saddlebag twins at bay.  I also do leg curls, hamstring curls, and calf raises. I tell you this. I have to really work hard to keep these gams in check and to prevent my cankles and baby knees with dimples from returning (no offence, babies.) If I am not too pooped, planks and Russian twists finish my leg days. We are still trying to train for a 5K once the ice is melted from the trail and sidewalk. This will be considered a leg workout on the Tues and Thursday. Why are you so stubborn, Winter?
Saturday and Sunday are my rest days, as well as a little restorative Yoga, rotator cuff work and foam rolling thrown in to get ready and stay injury free for the week ahead. The new routine is feeling good.
Have you started a new program/training?  Is it snowing in your neck of the woods?
Exercise diagrams found at: http://db.everkinetic.com/type/compound/

New Posts, Deleted Posts and Upcoming Posts

Sometimes it’s challenging being a blogger. It is not easy to come up with content consistently. I read blogs who come up with fresh content almost daily, but I find that difficult.  I definitely get writer’s block and lack motivation. But……

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Never fear, Trex to Tigress is not gorging on cookies, nor is she drinking Merlot from the bottle. (although the latter seems tempting, doesn’t it? Joking…)  She is trying to come up with some new content and deleting some old ones that are still in draft. She is still working hard in the gym and has recently started the 5 by 5 program. She is loving this program because it allows her to go as heavy as she can with 5 sets to 5 reps. Why am I referring to myself in the third person?

The Posts that Were Not to be:

Down in the Valley. This post was supposed to be about my snow shoeing adventure in the Rouge Valley over the March break. I will put the blame on mother nature. There was no snow :( It would have been more like twigs, puddles and mud shoeing.) There were a few patches of snow on the trail, but not enough to snow shoe on. So, there goes that bucket list item unless we get a Spring snowfall  like the Eastern U.S. So, this post is on standby.

Spice up Your Cold Winters. This post that never happened was supposed to be spicing up my depressing winter with some Latin dancing. The gorgeous Tiny Dancer was leading this class at a local lounge/restaurant very close to my home. At is turns out, I am an old fuddy duddy. The classes, which included, Merengue, Salsa and Batacha, started at nine thirty at night. On a week night I  might add. At nine thirty on any given night you will most likely find me in my flannels, head scarf, fuzzy slippers, zit cream on any budding spots under my Snuggie watching T.V until I fall asleep.  I was supposed to go with my friend Trish, but as it turns out, she’s a fuddy duddy too and it was hard for her to get off the couch to go Latin dancing after a hard day at work. This is disappointing, because she is my wild and crazy friend with boundless energy who is always up for fun. Hope you’re not getting old on me, Trishie. Anyhow Trish, when a gorgeous local asks you to cut a rug during your trip to Dominican Republic next month, think of how handy these classes would have come in. When he looks at you with his dark pools of brown eyes, a twinkle in his perfect white smile, and bulging pectorals, don’t blame me when he dumps you for stepping on his toes on the dance floor. (I’m such a good friend.)

Upcoming Posts:

Again, never fear. Trex to Tigress has some great content coming up. All on the matters of teen fitness and fostering a positive body image in your teen, senior fitness and the importance of moving in your mature years, as well as more on my 5 by 5 program. Who knows, I may even get to write that snow-shoeing post, weather permitting.  Surprisingly enough when I looked at my stats, my most popular post of all time, ever, is this one. Even though I burned the recipe, it always gets hits. So, I will have to find more quick, tasty recipes for the busy folks out there. Also, my fave day is coming up! April Fools Day. I have some crazy pranks I hope to be blogging about. I can’t reveal what they are because Andy reads my blog. Stay tuned…….

Anyhow people, that’s a wrap. Don’t be a fuddy duddy like me. Go to Zumba, Salsa classes or Socasize. Take off the head scarf, put on those heels and spice up what’s left of the cold weather while you still have the chance.

Peace out.

Andy’s Fish Tacos

As the weather warms up, and we are no longer suffering through experiencing sub-zero temperatures, my palate starts to crave my favorite summer recipes. Andy’s fish tacos happens to be one of them. They are a light, tasty warm weather fare that is getting me geared up for summertime. Here is another recipe from the recipe-less chef.

Andy’s Fish Tacos. (serves 2 or we’re just very greedy)

  • Season two fresh tilapia fillets. Andy seasons with half of the juice from a lemon, salt and pepper to taste, and his secret ingredient, Caribbean green seasoning. (this is just like a condiment with peppers and spices for flavour.) Put the fish to marinate for a few hours in the fridge.

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  • Next, prepare your fresh salsa. Finely chop half a cup of cilantro, one full roma tomato, 1/3 of a red onion, and jalapeno pepper to taste (he uses about half a teaspoon) It really depends on your tolerance for heat. Some like it hot! Put in large mixing bowl. You should have a nice tri-coloured look now in your bowl.

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Go easy here if heat-sensitive

Go easy here if heat-sensitive

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  • Combine all ingredients by stirring well. Next, add half the juice from a lime to your salsa. Mix again. Sit bowl of salsa in fridge for flavours to marinate for a bit.

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  • Time to fry your fish. Coat a large non-stick frying pan with your choice of cooking oil on high heat. (about 1/4 cup.)  Once oil is hot, add your fish to pan, and be careful of any oil splatter. Reduce heat to medium-high and let fish cook until both sides are golden brown. About 5 to 6 minutes per side. When the fish is done, put fillets on a plate coated with paper towel to observe oil. On a side note, grilling and baking is always a lighter option, but Andy says he likes the crispy texture that pan frying creates. With a fork, pull fillets apart into smaller pieces for the tacos.

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  • Next, warm up your tortillas. Andy just warms a pan on medium to low heat and puts the tortillas directly in the pan. He flips to other side until tortilla is just warm, but still soft-shelled.

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  • Get your salsa out of the fridge and prepare your taco. Cut a half of avocado into a few slices. Assemble your fish taco. First add fish, then layer fish with salsa, then add a few slices of the avocado.

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  • Now for the most crucial step. Fold ‘er up and dig in!

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Life Lessons From the ATL Ladies

Welcome, welcome to the life lessons from the ATL ladies. My favorite guilty pleasure, dem housewives! Although many will debate, this is trash T.V and may reduce brain cells (hi Andy),  I disagree. There are valuable lessons to be learned from the lives of these ladies of which I would love to share. I will try to add an evening of thought-provoking exchange, as well as an inside study of human nature (cue intellectual music here.) based on my favorite episodes.

I was thinking of doing a Housewives franchise recap via Youtube. I wanted to drink a special cocktail to represent the housewife region, as I recapped the life lessons from the episodes. For the ATL ladies, I would sip on a peach snaps, for the Miami ladies, a Mojito obvi, and for the OC ladies perhaps a crisp, cold California white. I chickened out, and decided just to write a post. People are mean in Youtube comments. Say I didn’t pluck my uni-brow thoroughly enough or wax my mustache well? For sure, commenters would mention this. So, a post it is my friends.

The life lesson I will recap is when the Southern Belles were in Puerto Rico for newcomer Demetria Mckinney’s performance as an up and coming pop star diva. If you’re wondering where you have seen Demetria’s  face before, wonder no longer. She played ex-drug addict Janine on House of Pain. The ladies were invited to an all expense-paid trip financed by Demetria’s man, producer Roger Bob.

Ok, life lesson #1…..

If someone was kind enough to pay for your trip to Puerto Rico, and take care of your accommodations, do not complain about the rooms, Nene and Phaedra! Do not screw up your faces while you clutch your designer bags, and snicker about  “how small” the rooms are. Not cool ladies. It’s all about gratitude.

Life lesson # 2……

Do not insult your host’s fashion, hair and make-up, Phaedra! This woman invited you to this exotic island to see her show, so in no way was it necessary to snicker about her dress and make-up artist’s job. Do that when you get home (behind her back like you usually would.) Be a gracious guest Phads.  Jealously does not become you.

Life lesson # 3…….

This one is for you Nene (or Nay-Nay). Words hurt. New this season to the show is beauty Claudia of Price is Right fame. Claudia was one of the models on the popular game show who would gracefully glide her hand across a dish washer or new car in a ball gown with a large grin, while Bob Barker showcased the prizes. Anyhoo, exotic Claudia may have taken a low blow at Nene by saying her bangs looked glued on to her forehead, but what Nene said was inexcusable. She implied, rather she didn’t imply, she outright said that Claudia has been around the block and then made a vicious comment about Claudia’s nether regions. To me, this just made Nene look bad, not Claudia. It made her look tasteless, crude and ignorant. When you pierce someone with verbal venom, you will look bad, not the victim of your words. Be careful what you say in anger, because once it escapes your lips, you can never take it back.

Life Lesson # 4….

I usually like Nene. Although crude and rude at times, (see above) she is very authentic. She makes no bones about her checkered past in the strip club industry, and is very candid about her plastic surgery. Nene is so honest about herself that she seems like one of those girlfriends you could talk to about anything and she would listen without judgement. You could tell her that you cheated on your taxes, test, partner or stole a fitty dolla chapstick from Sephora and she wouldn’t bat an eye lash, except to say, “child, we all been there.” What I am not feeling about Nene this season is her emphasis on riches and money. Nene, riches come in many forms, many of which are way more important than cash and material things. These riches include, Spirituality, health, wellness, good friends and family. I am sure she would rather live a healthy disease free-life than own a Cadillac.  I would hope. If you don’t have the list above, but have financial wealth, I still think you are poor. While I applaud that Nene is ambitious and has made herself money from many lucrative projects, I find flaunting her wealth is a bit much now.

Case in point:

"8 Days of NeNe" Day 3!

(Gif Source)

Life Lesson # 5….

Stop having sex parties, Kandi! They cause nothing but drama. You say in your tagline, “I ain’t ’bout the drama. Don’t start none, won’t be none. Yet, your sex parties always seem to create drama.

Well, here concludes my life lessons from the ATL housewives. If not for all this “throwing shade”, I would have no post to write, so thanks ladies. I still however have to say insults, greed, jealously and pettiness are all so very shady.

If you enjoyed this post, feel free to go on over to this post for some more housewife insights.

Bringing the Fun Back and Falling into a Pit of Rats

A very heartfelt thanks for all your encouraging words and suggestions from all my whining in my last post.  This only confirms why I love the blogging community so much. You gave me a virtual push from afar (or should I say “pull.”) I was ready to give up on my pull-up goals, but you all helped me to pick myself up and dust myself off with a renewed spirit of confidence.

I started a pull-up challenge with my brother in-law Rick and sister Francine yesterday. They added a pull-up bar to their home gym in their basement. It really brought the fun back into this goal and made it less daunting. Rick’s goal was to do 5 unassisted pull-ups, but he polished off 10 without breaking a sweat.

IMG_2592IMG_2591Francine also wants to do one, because she said at her fittest (she was a bodybuilder in the ’80’s) she could not do one unassisted.  Fran is starting off using a step to assist in puling her chin up to the bar. This is a great starting place, and has helped and continues to help me immensely. She did a great job.

IMG_2590Now, it came to me. I was worried that I would not be able to budge and was crying for the security of the stepping stool. Then Rick had an idea I that I really liked. He measured the inches I was able to pull myself up from starting position with a tape measure. I loved the idea of measuring my progress.

IMG_2583And the verdict was……….

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3 inches up from starting position! I was thrilled with this. For one, although just a bit, it told me that I can actually lift my body weight without any assistance and two, it is marking my progress through measurable results.

I think the best of us all was my nephew Malakai. Little guy was able to lift his chin pass the bar (with only a little assistance from dad Rick. And I do mean very little :) We are going to meet again in two weeks to check in on our progress. Thanks to Rick and Fran who are always so supportive of my goals. (and Malakai too of course.)

IMG_2586IMG_2587Previous setback aside, I am feeling very positive. All advice I received was so beneficial, but I really loved what Dr. Lynn suggested I apply. She said to never underestimate the power of the mind. She advised I picture something I would absolutely hate to fall into and use my adrenalin to avoid falling into my biggest fear, and use this to pull myself up to the bar. This way of thinking reminded me of some sprinters who wanted to increase in speed. I have heard of sprinters who imagined they were being chased by a pack of wolves or a crazed axe man. Not wanting to get caught to pending doom, they ran even faster.

On Wednesday, my first pull-up training day of the week, I started to think of something that truly makes my skin crawl. It is said Ragnor Lodbruk, legendary Norse warrior fell to his doom in a pit of snakes at the hands of his enemy. Pretty horrific, but not enough for me. Snakes terrify Andy, but don’t bother me in the least. What truly makes me faint-worthy are rats. I really can’t handle mice either. I am terrified of beady-eyed rodents, with long, scaly tails, scurrying in subway gutters or near garbage dumps. I shudder just thinking of the squeaking.

So, on Monday, my next pull-up training day, I am going to hang onto the bar and look down in terror, to a pit of rats, all squeaking and moving about, peering at me with those beady black eyes. I will pull myself up for dear life or fall to my doom of hungry squeaking.

Lord knows I don’t want to rub elbows with anything remotely similar to this guy….

Dirty-rat-on-the-street

*And on a completely different note, I was excited to be featured on Rachel’s beautiful blog www.bettylivin.com.   Click on the link to check out my tips for staying active in winter from her Winter Fit series. If you love outdoor active living, with the beautiful backdrop of snow-capped mountains, rivers and valleys, be sure to visit her inspiring posts.

Now tell me, what are you terrified of??

Trying to Hold On

According to Merriam-Webster, a pipe dream is a hope, wish or dream that is just not possible or practical. Today on my walk home from the gym, I wondered, is achieving an unassisted pull-up my pipe dream?

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As a child, *Sandra (a friend from my past) wanted to be the next Julia Roberts. As teenagers, we loved Mystic Pizza. We took Mr. Hook’s drama class in high school, and Sandra usually got the leading roles in his theatrical productions. The always precocious Sandra promised that as soon as she turned 21, she was Hollywood bound. On her way to Tinseltown to become the next leading lady with luscious curls and a big, white smile. I lost touch with Sandra when she went away to university to study drama and English Literature. Recently, a mutual friend of ours sent me a friend request on FB. I asked this friend about Sandra. Did she ever pursue her acting dreams? No, the mutual friend responded via a private FB message. Sandra is 42 with three children, on to her second marriage and works in accounting. Odds are that Sandra is not going to hop on a plane to Hollywood and make it as the next Julia Roberts at this stage in our lives with three children and a pending marriage.

That’s the funny thing about dreams. We can have them, but who’s to say they will come to fruition? We are told the old cliche of working hard and believing and it will happen. Surely though, we can work hard and pray and believe, but will it always happen?

This is how I feel about my pull-ups now. Maybe it is just not in the cards for a body shape such as a T-rex. Yes, weights have made me drop a lot of weight while transforming my body, but I still am genetically prone to having a larger lower body and a smaller upper body. A cop out? Perhaps.  I wanted to do 20 on my toe push-ups, and I made it happen. I progressively saw improvement. Starting with wall push-ups, then onto elevated bench push-ups, to on the knees and then on to toes. Same thing goes for planks. I wanted to do a 2 minute plank, and I made this goal happen. When I look back and think I could not do a plank for more than 20 seconds, I can’t believe the gains I have made. It feels incredible.

Naturally, I want this feeling in my pull-up progress, but it’s not even close to happening. I have received excellent advise from seasoned lifters of which have helped me immensely in many ways, such as building upper body strength and I truly am thankful. I am working, but I am starting to question the believing part. To be honest, I kind of feel a little foolish for putting it out there on my blog that my goal of one unassisted pull-up will happen, because I truly don’t know that it will. My palms are calloused and swollen. But for what? Okay, maybe for a nice tapered back that is starting to develop and better posture. True enough.

IMG_2577I am beginning to resent pull-ups. What I used to find fun and challenging, I now find daunting and intimidating. I don’t want to resent strength training because I love the sport and what it has done for me both mentally and physically. So, I have decided to let go a little bit and scale back in the demands I make on myself. I am not going to outright give up, but I am not going to give myself a time limit or be so hard on myself. I want to bring the fun back!

So, my very supportive brother-in-law Rick has made me a fun challenge I can’t refuse. He has put a pull-up bar in his basement, and we are going to work on our pull-ups. He wants to do 10 in a row, and I want to do 1…..when I’m ready. There will be no time limits and no more comparing to the countless women who can do pull-ups without assistance.  Exercise should be enjoyable, as well as challenging.

It is never something I want to come to resent. I love it too much.

A Sprinkle of Health

I have seen Hemp Hearts for a while now at my local health food and grocery stores and was always curious about them and what they are exactly. So I was excited to be offered the opportunity to sample Hemp Hearts and review them through the Sweat Pink community and Manitoba Harvest.

Before trying out these little power seeds, I had to do a some research from the company. Coming from the top of the hemp plant, hemp hearts are the edible insides of the hemp seeds. They can be added to smoothies, sprinkled on salads or yogurt, as well as in a number of other healthy recipes. Grown in Manitoba Canada, the seeds are produced in a strictly hemp-dedicated facility. For further information about Hemp Hearts visit their fact sheet here.

When I posted on Instagram  that I couldn’t wait to try Hemp Hearts, I discovered that they are well-known to many people who are making wise food choices to benefit their health and well-being.

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Last week, I sprinkled a tablespoon on my chicken salad.

IMG_2548This morning, I added a sprinkle to my breakfast berry yogurt parfait.

IMG_2555The Hemp Hearts added a nice texture, and the taste was that of a subtle pine nut in my comparison. There was also a nice earthy flavor I detected as well, which made the salad pairing perfect. What I really loved learning about Hemp Hearts is the nutritional value these seeds pack. High in protein, Omega 6 and 3, fiber, as well as an array vitamins, such as, A, B1, B2, D and E. I am always looking for ways to increase my protein intake, so this is the perfect, convenient, no fuss way. As an extra bonus, the high protein content provides long-lasting energy and can curb hunger and over-eating. (info source: http://www.livestrong.com) I’ll take that, which is why I will be adding this product to my grocery list.

Now comes the fun part. Manitoba Harvest is giving away a bag of Hemp Hearts to one lucky reader. All you have to do is follow @ManitobaHarvest on IG and Twitter, tweet about the giveaway, and comment on this post.

Go for it! Health is just a sprinkle away.

Contest is open to residents of the U.S and Canada only.

I’m a Thief

Post title aside, I have never stolen anything in my entire life. Well, truth be told, I did steal a Barbie Chapstick when I was seven from Woolco in a brief moment of weakness. Little did I know I have been stealing lately…and a lot.

I was perusing the Muscle and Fitness site reading a few online articles. An article about gym etiquette caught my eye, and I clicked the link to be entertained (I enjoy reading gym etiquette write-ups.) I want to ensure my etiquette is up to scratch. Clean sweat marks off benches and wipe down apparatus after use. Check. Don’t hog equipment and use up benches with your towel, water bottle or iPod. Never do that and always welcome to work in a set with other members. Wear deodorant. Of course. I don’t want to be a smelly Suzie. Hit on hot girls with cheesy pick-up lines. Non-applicable. Then I saw it! My first gym etiquette “don’t” that I commit often.

See below…..

imageI am always eavesdropping on the trainer to client conversation since I can’t afford a trainer right now along with my membership fees and Kundalini Yoga classes I want to start again in the Spring. This is nothing short of tacky. Tack, tack, tacky! Sometimes when I see the trainer spotting the client through an exercise I have never seen before, and want to learn more,  I may discreetly inch closer to them to get tips on form and take a closer look at the move.

When I think about this gym crime, I realize that I have been stealing. This is the program the trainer has spent time on designing to implement for the client and I’m just swooping in and taking the ideas from this plan without paying for them as the client has. I’m piggy-backing on a program I did not pay for. It’s like cheating on a test, stealing an idea from a colleague, but telling the boss it was your idea, reading a blog post from another blogger and putting it on your own blog. Oh the shame!

I am not going to be so sneaky in the future. If I see a trainer exercise that interests me, I will simply approach them and ask. Turns out I’ve stolen Chapstick and exercises.

Have you ever committed gym thievery? 

If you’re a trainer, has this ever happened to you? What did you do about it? ( and I’m sorry) 

Exercise for Folks that Hate Exercise

I was reading a post from JenniferLynn about motivation and the lack-there-of today. She made a very good point along the lines of some people joining a gym, class, crossfit box, but losing motivation. In a discussion group she joined in Facebook where lady lifters chat about all things weights, someone mentioned that they are so unmotivated and just have no drive get to the gym. JenniferLynn mentioned that she loves Crossfit and her passion for the sport keeps her going back for more punishment WODS and that for her, it does not feel like a chore at all, but sheer enjoyment. Someone questioned that perhaps if this lady is so unmotivated and uninterested in her weight training sessions, maybe this is not the workout for her.

I think that God designed the human body for movement. Without question, physical activity is crucial for longevity and a good quality of life.  Exercise can prevent many ailments, as well as keep the body at a healthy weight. Exercise keeps me energetic, healthy and just plain happy. Exercise can change a bad mood into a good one. I think most people know this, but what if you just don’t like conventional exercise?

Movement and exercise. There are many, many forms. From marathoners, to dancers, to weight trainers, to cross fitters, to body-pumpers, to Yogis, to Zumba lovers, the list is endless. How we chose to move our bodies is not one simple answer. For some people, a class or gym membership is just not for them. Our likes and dislikes are unique. Take my gym friend Desi for example. Before she moved to the other end of the city, we often went to the gym together. I love lifting and she loves Zumba. I invited her to the weight room floor many times, but it was not really her thing and she was always just going through the motions without much passion. A meet up for Zumba and then coffee? She was all over that! In Zumba I could see she was happy. She was dancing, prancing, moving her hips and sweating up a storm to Pit Bull and J-Lo. I could see that passion for dance and Latin music. I like Zumba too, but whenever given the choice between weights and Zumba, weights win every time. Like I said, we are all unique. Both Desi and I are exercising and doing good for our bodies, just in a different way. I think the key here is finding something that makes you happy that you will be consistent with. This is not only good for body, but also for mind and spirit.

If you don’t like tradition exercise and Spin, Body-Pump, or Insanity is just not your jam, have no fear. There are many other things you can do for the non-exerciser in you. Here are a few things that people I know who were never fond of the gym do to keep their bodies in motion.

1. Got a dog. My neighbor is always telling me how much she dislikes the gym. So, she has her little French bull-dog to keep her busy. She walks Mady three times per day at a brisk pace.

2. Be a kid with your kid. Couch potato life be gone! Being a kid will ensure you are running alongside your toddler, running to and through the park or walking up and down a hill when tobogganing. Your heart rate will go up and it will be fun.

3. Watch the big O and Dr. Phil.  My former supervisor would rather be reading or watching the tele than sweating at a gym. So what did she do? She bought a stationary bike. She reads her book or watches Dr. Phil and Oprah while peddling. Sometimes she says a whole hour will go by and she doesn’t even feel like she was exercising because she was so engrossed in her show.

4. Fit in quick bursts of activity.  Park far from the entrance of Walmart and Target and walk briskly to the entrance. Avoid escalators and elevators and take the stairs whenever possible.

5. Call a friend for a walk and talk.  Don’t sit on the couch and brood over your problems. Hit the path or ground walking and discuss these things on a walk with someone. It will clear your head and make you feel better.

Exercise has to be a motivating and passionate endeavour, or lets face it, we won’t be consistent. There are no ifs, ands or buts about it, we have to move to stay healthy.  It is heart health month and time to get active. Find your passion and make it happen, just like this little fellow:

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Turn a Negative into a Positive

Originally posted on 2HelpfulGuys:

Can we have a moment of silence for my fallen headphones? I jumped on the treadmill; my headphones got snagged and snapped.

For the next half hour I wallowed. Ugh, I spent $40 for those. Now I have to go and get a new pair. My entire workout was ruined.

I made a conscious decision to let it ruin my workout. I allowed broken headphones to affect me. I chose to perceive the situation as wholly negative and submersed myself in turmoil.

After wallowing, I remembered some advice Steven gave me: Don’t sweat the little things. They are insignificant in the big picture. 

Don’t let it ruin your happiness

Today, a friend complained that she was having the worst day ever because she missed her bus.

She caught the next bus and made it to school. Was it really worth letting her entire day get ruined? It made me think…

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