We're not fooling around about our habits!

Sawasdee lovies!

Tomorrow is April Fools Day! If you're starting the challenge (or just the cleanse phase) tomorrow--soak in these tips. Also if you want to pretend like you're doing a challenge & just focus on healthy eating habits/more physical activity/no drinking alcohol for the next 24 days with us even though you didn't get the actual vitamins and supplements to go with it--feel free to soak up some awesome tips as well and check out the resources page after this post to look into the tools that'll help keep you in check!

Not sure how many calories you should be consuming on a daily basis? Click on the BMR calculator on the resources page to figure out what you would need to consume to maintain the weight you are at while being lazy for an entire day. Literally not even open your eyelids--because that is TOO much energy.


ORRRR just download MyFitnessPal and keep track of all your calorie consumption there. It'll also break down your Protein to Carb to Fat ratio which should be 40/30/30 (40% Carbs, 30% Protein and 30% Fat) but don't overwhelm yourself so much on that stuff...the app will put you in check REAL quick.


^^Are you wanting more of a meal plan? check out this great website with daily food plans among many other great resources like eating healthy on a budget!!

 
If you are CLUELESS at working out or need someone to physically tell you to keep going. NTC is the best free app out there! Fitness Blender is a newer resource I've heard about, but this has great workouts as well!!

Last but not least--10 tips to help you succeed:

1. Eat breakfast EVERY morning.
2. Eat every 2-3 hours. Take your BMR & divide it by 5...this will break down EACH meal.
3. Add in 30 minutes of physical activity a day. Walk for 10 minutes during lunch break. Take the stairs more often. Walk your pet. Just be active for a total of 30 minutes. 10,000 steps. YOU GOT THIS!
4. Take 1-2 hours out of your day to meal prep. Bake chicken in the oven, boil Quinoa or Brown Rice and steam veggies or make a few salads. Boil eggs. Or better yet hop on over to the virtual coach and watch the video!!
 
5.  If you slip, keep going. You don’t slash all tires just because one is flat. You’re human, you messed up. ITS OKAY! If you miss a meal or vitamin pack just take it when you remember or eat when you remember. 
6. Eat more weigh less--food is your friend. It is here on earth to FUEL you, just make sure you're giving your body premium instead of unleaded! 
7. Take advantage of the resources and ask me questions along the way. I am here to help guide you but I cannot MAKE you do anything. I can't make you stop going for that pizza or not wake up in time for a run or be there to workout with you. This is ALL about YOU, for YOU, and in YOU to decided if you're going to be coachable, consistent and do things correctly. 
8. Drink LOTS of water. Don't be afraid of going to the bathroom, our bodies were made to remove toxins and get rid of the junk.
9. Find a buddy to keep you accountable! Or even MEE! 
10. Be proud of yourself. Take baby steps. Breathe. Don't try to do SOOO much at once. Try 2 days of physical activity a week plus eating breakfast everyday--slowly add on the habits instead of piling it all on at once!! 


GOOD LUCK!!

Sometimes you don't have to say "I'm sorry"

Sawasdee long time no see!!

I've learned a different outlook on something! Or maybe just reconnected with this idea?! Either way, as I'm listening to "Sugar" by Maroon 5 and thinking about how I want my wedding song dance to be to this song instead of something slow and boring (random) on my way home from work lastnight, it popped up in my head...the ratio of people who have reacted with "I'm sorry!" to recent changes in my life are way more compared to those who either a) ask what happened, b) tell me they're proud of me & c) high five, hug, congratulate, clap & love on me. I don't know why people don't congratulate eachother more often on endings...I know I know that sounds so weird and wrong, but it's true.

5 reasons why you don't have to say "I'm Sorry!"

1. There's nothing to be sorry about.

I know that it's the first thing that pops up in your head to say but no matter what you say, you're not the one who put me down or made me feel less than. And even if those people knew how I was feeling; people don't change & you don't forget how someone made you feel. So instead of immediately responding sorry to a situation you had no responsibility or control over, you should...

2. Ask me how I'm feeling first.

Maybe, just maybe I had more to say before you laid a big fat I'm Sorry on me. Like how excited I am or how I've never felt so happy before. Maybe I want to tell you how refreshing I feel knowing that I've given myself more...more opportunity, more happiness, more self esteem and more self worth and respect. Or even how thankful I am for the experience and strength I'm gaining everyday. Because everyday I'm getting wiser and closer to reaching new heights. Or maybe I'm telling you about my dog or friend or family member passing away and I want to keep telling you stories about them or our great times. Or maybe I'd just rather you shoot out some good vibes despite my news and remind me to think good thoughts.

3. Change isn't always a bad thing.

Simple as that. Butterflies are beautiful after the change they undergo from a catapillar to a cocoon to absolutely effortless beauty. Sometimes making adjustments to you and your life for improvement purposes is a beautiful thing. Maybe I wanted change...so why would you be sorry for me if I wanted it?! 

4. Endings mean new beginnings & fresh starts.

The fact that I have the potential to take from my experience and have a fresh start is exciting. When a sunset happens, the stars come out to shine, and when the stars begin to fade the sun comes back to light up the world. A day in itself is a constant end and beginning. This new life and new set of rules I can make and new potential, wouldn't and couldn't happen without something else ending.

5. Everything happens for a reason.

This is almost better to hear than "I'm sorry!" but it really does (all happen for a greater purpose). And I don't need the sympathy because I know God has HUGE plans for me and learning to let go of endings and embrace new beginnings is the reason why I don't need you to say I'm sorry. I need you to just ask how I'm feeling and listen. I don't need your advice, how you think I should feel or what I should do, or judgement. Just an open heart, arms & mind.

 And instead of responding with sorry--be excited for the doors that just opened because one closed!

So far 2015 has been full of life-changing moments and it's only been 2 months!

• I chose to start focusing on me after four years of trying to make the most of a situation that wasn't going to get better.
• And I start my adventure into a new career path in March!

That Sugar song had me thinking how exciting it'll be to have someone feel that way about me one day :) and how proud I am for being open to the possibility of being adored. Whether it's just me myself and I for a while or the opportunity presents itself...it's all about those new beginning! I guess that song is what sparked all of these random thoughts.

Sometimes people really do have happy endings...and they want you to be happy for them, too.

xoxo ciao,

Cheyenne