Monthly Archives: May 2013

Daily Gratitude- Day 5

The Gratitude Challenge

daily gratitude 5As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.

John F. Kennedy 

What are you grateful for today?


Quick At-home Workout

home-workout-routinesHappy Wednesday everyone.  Hope everyone’s week is going well and that we’re all getting in our workouts.  I have here a very quick, basic workout that can be done at home in the comfort of your living room in front of your t.v. if you like, but I would suggest putting on some loud music to get you pumped!  As I said, this workout is very basic and requires very little equipment.  The workouts that I post are usually a lot more intense but I’m going to try and mix it up a bit for all to benefit:

Complete 5 sets of :

  • 20 bent-over barbell rows
  • 30 push-ups
  • 40 sit-ups
  • 50 squats

Here’s a few things to note:

  1. If you don’t have barbell weights or dumbells you can use a resistance band.  Hold onto either end of the resistance band, and step onto the middle of it with both feet, so your ankles are directly underneath your hips. Lean forward, bending at your hips. Keep your back parallel. Pull both elbows up so they’re in line with your torso. Keep your elbows in and pointed upwards. Then slowly lower the handles of the resistance band back to the starting position to complete one rep. 
  2. If you are unable to do standard push-ups, start with a bent-knee push-up. Start on your hands and knees with your hands directly under your shoulders; fingers facing forward and knees under your hips.  Reposition your knees as needed to create a straight line in your body from the knees, through the torso and out through the head. There should be no bend at the hips. Brace your abs.  Keeping your torso rigid and head aligned with your spine, slowly bend your elbows and lower your body toward the floor until your chest or chin touch the floor.  Keeping  a rigid torso and head aligned with your spine, press upward through your arms.
  3. For sit-ups lie down on the floor with your legs bent at your knees.  You may have someone hold your feet for you or  place your feet under something to help brace you.Place your hands behind your head and lock them together by clasping your fingers. This is the starting position. Raise your upper body so that it creates a V-shape with your thighs. Once you feel the contraction for a second, lower your upper body back down to the starting position.
  4. To do a safe squat, with your  feet about hip width apart, sit back as if you were sitting back on a chair, not going straight down. Keep your knees in line with your feet. Don’t let your knees bow in and try to keep your knees from going out past your toes.Descend until your thighs are just above parallel to the floor.  If you have strong enough legs and knees you can go to parallel or even break parallel.

Do each exercise one after the other and rest 1-2 minutes between sets. If the prescribed number of reps is too high, no worries.  Just do half the prsecribed amount and build from there.

For fun, time each set or see how long it takes you to do all 5 sets.

Remember to stretch when you’re done 😉

Any questions please feel free to ask.

Enjoy your day 🙂

Daily Gratitude- Day 4

The Gratitude Challenge

Gratitude“Acknowledging the good that you already have in your life is the foundation for all abundance.”

Eckhart  Tolle

What are you grateful for today?

Daily Gratitude- Day 3

The Gratitude Challenge

gratitude“Let gratitude be the pillow upon which you kneel to say your nightly prayer. And let faith be the bridge you build to overcome evil and welcome good.”

Maya Angelou

What are you grateful for today?

Daily Gratitude- Day 2

The Gratitude Challenge

gratitude2In daily life we must see that it is not happiness that makes us grateful, but gratefulness that makes us happy.

Brother David Steindl-Rast

Austrian-American Author and Benedictine Monk

What are you grateful for today?

Take the Gratitude Challenge

As part of my mission to make the world a better place I make a it a habit of encouraging people to express gratitude.  Expressing gratitude daily will increase your quality of life and bring you more of the things you desire.  Expressing appreciation and giving thanks for all that you have been blessed with will increase happiness and abundance.  It shifts your focus from what you may feel you’re lacking in life, strengthens your relationships and improves your health.  It makes you a more productive worker which leads to success in your job or business and it reduces stress and negativity.

Practicing gratitude can sometimes be a challenge.  So, what I do is I keep a gratitude journal where I write down everyday the things that I am grateful for. When I started doing this it was a little difficult but the more I did it, the easier it became and the feelings of gratitude just flowed to me.  Having a gratitude journal is also a great way to remind you of all your many blessings when  you’re having a bad day. It really helps to put things into perspective.

Here’s the challenge:

1.  For the next 21 days write down at least three things that you’re grateful for.

Note: the reason that the duration is 21 days is because, according to the 21 day Habit Theory, it takes 21 consecutive days of a repeated behaviour for our brains to accept new data for a change of habit or to create a habit.

2.  Share at least one thing on your gratitude list through words, pictures or videos and post them through comments to the “Gratitude Challenge” page or the “Daily Gratitude” post.

This challenge will inspire and encourage you to appreciate all those little things that are taken for granted.  It will bring a smile to your face each day and enable you to see the positive even in the most not so positive situations.  Don’t wait for something good to happen to express gratitude. Give thanks starting now and the  many reasons to be grateful will flow freely to you.

The challenge starts now 🙂

So tell me, what are you grateful for?

Be Happy :)

be happy“Plenty of people miss their share of happiness, not because they never found it, but because they didn’t stop to enjoy it.”

William Feather 1889-1981, Publisher and Author

Take the time to stop and “smell the roses”.  In this fast paced life we get so caught up in our daily business that we forget to live. Stop, feel the present moment and breathe.  Live in the now and be happy.  Focus on and give thanks for the many blessings you have.  Don’t stress about all the things in life you want or wish you had. Everything happens in good time.  Having a positive vision of your desires and faith will surely attract the physical things, relationships and optimal health that you desire.

Each day is another chance to live it right.  Don’t miss your share of happiness.

Have a wonderful, prosperous day everyone 🙂

Wonderful Team Member Readership Award

readership awardThanks so much to Ellie, a true Woman of God at New Creations Ministries, for this nomination.  I was delighted to receive the nomination and I am honoured.  Thank you Ellie 🙂

The rules for accepting the nomination are as follows:

  1. The nominee of the Wonderful Team Member Readership Award shall display the logo on his/her blog.
  2. The nominee shall nominate 14 readers they appreciate over a period of seven days. This can be done at any rate during the week. It can be ALL on one day or a few on one day and a few on another day, etc.
  3. The nominee shall name his/her Wonderful Team Member Readership Award nominees on a post, or on posts, during the 7 day (1 week) period;
  4. The nominee shall make these rules known to each reader s/he nominates;
  5. The nominee must finish this sentence and post, “A Great reader is….”

My nominations for this award are:

We Are 2Fit2 Quit -The road to Transformation starts with a Dream…



The Happsters -Like Hipsters, But Happier.

She’s Losing it! -A Fitness Blog – My Bikini Project

Lean Fit and Healthy -A regular guy trying to make healthy choices and live an active life

Little Blog of Letting Go -Suicide Prevention. Support for Depression and Grief. Encouragement for Everyone.

My Everyday Power Blog-Power tips for Success, Inspiration, Love, Motivation & Personal Development. Everyday!

The River Walk– Daily Thoughts and Meditations as we journey together with our Lord.

Craftedincarhartt– Carhartt Women’s Blog

Recovery Health– A Perfect Balance of Health /// Beauty

Grass, Roots & Grains-Low fat, plant-based, whole foods, yummy recipes & healthy living tips

at350degrees-A blog to feed the hungry nerd.

A reader is someone who finds passion in reading, has a love for learning, has a creative mind and respects and appreciates various styles of writing.

Congratulations!  You all have such wonderful team spirit which is evident in the quality of your writing and the information you share.  I wish you continued success on you blogging journey 😉

Nutrition Tips

Fill your daily diet with as many nutrient dense foods as possible and you’ll feel great!

Some tips on how to do this:

1.  Consume at least one dark leafy green everyday such as spinach, chard and kale.  These leafy greens contain:spinach

  • Vitamin A- for healthy eyes and skin
  • Vitamin C- helps protect cells and keeps them healthy; is necessary for the maintenance of healthy connective tissue; helps wound healing
  • Vitamin K- helps your body heal wounds; maintains your blood vessels and keep your bones healthy; helps in preventing fractures (especially in women after menopause).

Dark leafy greens are also a great source of calcium and iron.  They can be added to protein shakes, sautéed with olive oil and garlic or thrown into soups and stews.

2.  Include fibre in your diet not only to keep you regular but to also make you feel full longer and to flax seedmaintain a healthy weight.  Be sure to consume both soluble fibre (found in oat bran, nuts, seeds and legumes) and insoluble fibre (found in veggies, wheat bran and whole grains).

omega-3's3.  Since our bodies cannot make Omega-3 fatty acids we must get them through our diet.  We need these healthy fats for our cardiovascular system, brain function, joint health and mood. They reduce inflammation and lower the risk of heart disease, cancer and arthritis. Omega-3 fatty acids are highly concentrated in the brain and are important for brain memory and performance and behavioral function. Omega-3 fatty acids can be found in foods like fatty fish such as salmon, and some nuts and seeds such as flax and walnuts.


I will persist until I succeedI absolutely love these words of advice from Michael Josephson, noted radio commentator and the founder and president of the non-profit Josephson Institute of Ethics and CHARACTER COUNTS!

There is a lesson to be learned in these words not only for our children but also for us adults.  It’s imperative that we pursue our dreams and to never give up in the face of adversity.  The same lesson applies to our health and fitness goals.

We tend to get discouraged when we don’t see results or we don’t see results in the time period that we expect.  When we don’t see results, it’s easy to feel that we have failed and give up. Failures shouldn’t be seen as failures.  They should be seen as one option that didn’t work and an opportunity to try something else.

Take this opportunity to take a step back, re-evaluate and come up with a new plan.  That plan may be to make slight or major diet modifications, change up your exercise routine, change your supplements or to even try a detox or body cleanse.  Enlist the assistance of a trainer, friend or family member.  Monitor your habits by recording what you eat and drink, when you exercise and how much rest you’re getting.

When pursuing your fitness goals, stay focused and maintain a positive attitude.  When your goals seem so far from reach, don’t be discouraged. Persevere and keep your eye on the prize.

Failing Forwardsuccess fitness

“The best way to teach our children to succeed is to teach them to fail.

After all, if getting everything you want on the first try is success, and everything else is failure, we all fail much more often than we succeed.

People who learn how to grow from unsuccessful efforts succeed more often and at higher levels because they become wiser and tougher.

Two great American inventors, Thomas Edison and Charles Kettering mastered the art of building success on a foundation of what others might call failure.

Edison liked to say he “failed his way to success,” noting that every time he tried something that didn’t work he moved closer to what did. “Now I know one more thing that doesn’t work.”, he would say.

The lesser known Kettering (head of research for General Motors from 1920-1947) talked about “failing forward,” calling every wrong attempt a “practice shot.”

The strength of both men was that their creativity and confidence was undiminished by setbacks and unsuccessful efforts. They accepted that trial and error is an essential strategy for breakthrough innovation and simply rejected the notion of failure.  Thomas Watson, the founder of IBM, cautioned his leaders from being so careful that they never failed. He went so far as to say, ‎”The way to succeed is to double your failure rate.”

Of course, failure is never desirable, but it is inevitable and, with a proper attitude, can be quite useful.

The only way to avoid failure is to avoid the risks and challenges and that probably is a case of real failure. The great hockey player Wayne Gretzky used to say, “You miss 100% of the shots you don’t take.”

Whatever your goal, whether it’s to get something, do something, or improve yourself as a person or professional, the secret of success is learning to transform unsuccessful experiences from stumbling blocks to stepping stones.

Three qualities can turn adversity into advantage: a positive perspective, reflection, and perseverance.

First, learn from the inventors. Don’t allow yourself to think of any failure as final, and never allow unsuccessful efforts to discourage you or cause you to give up. Remember, failure is an event, not a person. Even failing repeatedly can’t defeat you unless you start thinking of yourself as a failure. The way you think about your experiences shapes the experience in ways that either stimulate or stymie further efforts.

Second, don’t waste the experience. Unsuccessful efforts are wasted and debilitating only if you don’t learn from them. Reflect on your actions, attitudes and the results to discover the lesson within the experience and use that knowledge to guide future efforts.

Third, persevere. Try and try again. Just be smarter each time.

And finally, learn to enjoy the process. Simply being absorbed in the pursuit of any change that will improve your life or the lives of others is a blessing.

Remember, character counts.”

Michael Josephson

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