Tag Archive for Mantra

Tire Out Your Kids – Make Them Do Tabata’s With You!

Right now I’m sitting in my house watching a snowfall that’s supposed to bring 6″ in 6 hours.  For most of us Virginians, that means life comes to a halt, or at least slows down.  I know, I know, for all you New Englanders and Westerners, we’re a joke. I lived in Aspen from 91 to 93, so I get it.  Still, this is what happens here!

This is to all my fellow moms, who won’t be going to the gym today and taking my class, or anyone’s class; and to everyone I won’t be training today:  a Workout to do At Home:)

If you have little kiddos around you, demanding your attention, they’ll enjoy this.  Maybe it’ll head standmake them so tired they’ll take a nap this afternoon, or at least go to bed earlier tonight.  ( Not that us moms count the hours til bedtime……)

tabata timer Install or download a Tabata Timer app on your phone.  Turn the volume all the way up.  You’ll get an Interval timer that will give you 10 seconds to get ready, then for the next 4 minutes, you’ll get a whistle that blows after 20 seconds, and then 10 seconds.    I use this in class all the time, but I also use this at home.  It’s awesome!

Here’s 2 workouts, do one or do both, depending on time and (kid) demand :

jumping jacks for 20 seconds  ( bad bladders, pee before hand)

squat and hold for 10 seconds,   do this for the whole 4 minutes


mountain climb for 20 seconds

rest for the 10 seconds

jump squat for 20 seconds

rest for the 10 seconds,  keep repeating for 4 minutes

Here’s my biggest piece of advice for today:  Don’t give in to  (regrettable) desires to pig-out.  Remember the Mantra of the week:  “I think Long Term.”  Stay away from crackers, ice cream, and Christmas cookies. Better yet, if you have these, throw them in the trash and pour dish soap on them. No one needs them.  Focus on eating good fats, good proteins, and tons of vegetables and fruits.; use the day to cook casseroles or meals that you can freeze/store/eat later.

If you do Fall Off The Wagon, GET BACK ON THE WAGON.  One or two slips-ups aren’t as bad as a full day of slip-ups.  Really there’s nothing that can’t be fixed or undone.  Positive thoughts, positive actions.  I’m off to workout!




26 Years of Marriage, and Eating in Nemacolin Woodlands

IMG_2768My husband Mark and I have made it to 26 years of marriage – Yea Us!  We’re away for the weekend in Nemacolin Woodlands Resort, and having fun 🙂  He rented us a townhouse here so that we’d have a kitchen,  because we both love home cooked food.  Here’s the low-down so far:  yesterday morning, I had my Kitchen Sink Smoothie for breakfast, and he had 2 scoops of protein with Raw Milk; have I told you he drinks half a gallon of raw, whole milk a day and has for almost 2 years now?   Some may say this is over kill, but I’ve got to admit, it works for him.  My husband has also (almost) totally given up bread, pasta, and desserts in 2013.  I say almost, because he probably still indulges once or twice a month, which is a HUGE change from a few times a day every day.  He’s also cut his beer consumption waaaayyy down for the past several years, and this year he’s switched to Hard Cider (gluten free, no sugar added) about half the times he does feel like a drink. The guy’s become LEAN.  He’s liking the changes – and so am I:)

By lunch time, we were on the road; he had another raw whole milk and protein before we left, and I ate a baggie of nuts and a pear.  We stopped right past Cumberland Md at a Sheetz ( which had a DRIVE THRU!!) for a tea and bathroom break. ( I’m so weird I travel with my own tea and stevia, so really, I just paid for the cup and the hot water.)

The townhouse is great, and as far as kitchens go, pretty complete.  I’m a good packer, so I’d food in fridgeincluded a sharp knife, a cutting board, salt and pepper, and a plug in food on counterfrying pan with a lid ( you never know what a kitchen is going to be missing).    Here’s the counter and fridge loaded with items I packed:  lamb, sausage, kale, brussels, cheese, mushrooms, carrots, onion, garlic, avocado, slow roasted tomatoes, bacon, a green pepper, eggs,  coffee ( go Paul Newman Vanilla!), stevia, raw cream, raw milk (2) and protein powder.  (I keep a running list on what I want to bring when I travel, it helps me not to forget anything.)

Here’s the dinner pic:  burgers stuffed with tomato and covered with cheese, and a side of brussels sprouts w/bacon, onion, and mushrooms.  That cheese plate in the middle was sent by a friend of Marks as an anniversary gift:)    After dinner, we walked thru the resort ( it’s probablynemacolin dinner around half a mile – inside), and split a dark chocolate bar.

Why do I enjoy packing and cooking on a vacation??  Because I’ve trained my brain to enjoy cooking; and it takes no training whatsoever to appreciate that after I eat home cooked food as compared to restaurant food, there’s no feelings of “too full/sick/indigestion/guilt/brain fog,  etc etc etc”.  In my mind, it’s a win-win.


The way we think is everything!!  That leads me right into our Positive Attitude/ Positive Changes plan:  the mantra is, ” Find someone no one else loves, and love them.”  Chase those negative thoughts about your body right out of your mind –  they just keep you in the same habits and patterns you’re in now.   Instead, focus outside of yourself, and if that’s hard to do, PRACTICE it.  We can do anything we train for and practice!

We’re off to the Spa/Gym now, we checked it out last night and it’s Beautiful!!!! Remember: choose foods and actions and thoughts that make you feel good later, and you’ll change your life.

You Can Be Better By January, 2014, Or Not…. & More Gluten E Summit Facts

debbie (27)It’s been over a week now that I’ve challenged you to Change your Thinking if you want to Change Your Body; and I’m specifically talking about those negative thought patterns that I’ve heard so many people express:  I hate my thighs, if only they were thinner;  I hate my stomach; I hate my butt; I want to lose weight; If only I could lose 10 pounds…. etc etc etc.  Ask yourself how long you’ve been spinning on these exact same thoughts and how well they’ve allowed you to change.  How long?

Change doesn’t happen when you keep doing the “same old same old”;  negative thought patterns NEVER produce positive results.  Never.  Get your mind off of what you don’t like, and start focusing on improving yourself in your soul.  Seriously.  Focus on being kinder, gentler, more patient, more loving, more thoughtful.  Get your focus off your body (and calorie counts).  Use Mantras, Meditation, and Prayer;  write a quote on 10 or 20 sticky’s and post them all over: your mirrors, wallet, fridge, doors, car.  PRACTICE changing your mind.  Work on it.  It doesn’t just happen, trust me.

We had a speaker at church yesterday who’s a life long missionary, and a Mother Teresa fan.  He quoted her and I’m going to make it my quote for the week:  ” Find someone that no one else loves, and love them.”  This goes right along with “loving-kindness” meditation, where you don’t just pray for yourself and your loved ones, but for someone “neutral” and someone else you’re currently having difficulty with.  We’re not supposed to focus on ourselves so much, despite decades of advertising hypnotizing us otherwise.  Nothing good comes of that.

Here’s something I’m really into:  the way Science is Solidifying the Mind/Body connection:  eat flour/sugars, and you create a brain that ONLY thinks about flours and sugars.  As your body becomes unhealthier, and you become unhappier yet continue to eat flours and sugars, NOTHING CHANGES; the negative thought patterns continue, the addictive eating continues, the thoughts, the addiction and so on and so on.  Too addicted to think about quitting?  Fill your head with facts about what Flours and Sugars actually do beyond making you gain weight, because it’s pretty profound.  I hope I’ve persuaded you all to tune into the Gluten E Summit – what a wake up call!  It’s not too late to register and catch the final day presentations and listen to them in kitchen, your car, or during a workout.  Here’s some recent snippets:

From Dr. Amen, MD Psychiatrist

* Neuroplasticity, or the ability to Change Your Brain, has been a scientific fact for 10 – 15 years, but many doctors are still unaware and don’t practice/prescribe according to this.   We can make our brain Better or Worse through our Life Style Choices:  Food, Exercise, and Thoughts.

* Low Fat Diets and Bad Fats have horrible consequences for the brain ( because our brain is about 60% fat).  This applies whether you’re 2, 12, 22, or 82.

* There are MORE than 100 studies which show that Big Belly’s correlate with Smaller Brains.

* Genes are NOT as important as Behavior and Choices (Epigenetics).

* “Food is Medicine, or Food is Poison.”  You know I love that one!

* Gluten is Poison for most of the population. ( No human has the enzymes to break down the gluten proteins)

* ADD studies show 100% of people affected with this disorder show some level of improvement when Gluten and Casein (milk protein) are removed from their diet.  (Diet or drugs, diet or drugs???)

* “Why do we celebrate with Toxins?”

* The less insulin we need over the course of our life, the longer we live.  Insulin triggers many inflammatory pathways.  ( what triggers insulin?  Carbohydrates.  Not Fat. )

* Cancer uses Glucose (the breakdown product of carbohydrates) as it’s main fuel.

* Anyone with Thyroid issues MUST go Gluten Free.  Gluten affects the Thyroid in a myriad of ways, including inhibiting the conversion of the Thyroid hormone T4 to it’s active and usable form T3.

* 2002 Study from Journal Of Neurology:  Severe migraine sufferers (the study group were actually unable to work and on Workman’s Comp because of the severity of the migraines) were put on a Gluten Free Diet,   70% NEVER had another headache.

From Dr. Davis, MD Cardiologist (the Wheat Belly doctor)

* Heart Scans that measure Coronary Calcium Plaque show that once Plaque gets started, it grows at the rate of about 30% a year.


* What’s the biggest factor in Coronary Plaque?  HIGH BLOOD SUGAR.   He says if you have Pre-Diabetes, Diabetes, or Insulin Resistance, no drug in the world will stop the Heart Disease you’re nurturing with your high blood sugar.

* Main Driver of High Blood Sugar?  Wheat, Grains, and Sugar.

*Wheat, Grains, and Sugar also are the only foods that cause the body to create Small, Dense, LDL (the bad stuff).  The ONLY foods.  Small, dense LDL is sticky, and lasts up to a week in the blood.  This is totally different from big, fluffy LDL, which has beneficial side effects, like carrying essential fatty acids to our brain and glands.

* The Gluten Proteins in wheat are highly “opioid”, which makes them appetite stimulating and addicting.   Who’s addicted to meat?  No one.  Who’s addicted to foods full of flours and sugars?

*  If we continue on the path we’re on now, by 2044 the amount of money the US will need to treat JUST diabetes ALONE, will be MORE THAN all the tax revenue the Federal Govt collects.

* Yet, Main Stream Medical Advice/  Governments Health Advice is to eat a diet of 60% carbohydrates, many of them from “healthy whole grains”.

Quit thinking of food in terms of Calories In Calories Out, that’ll just lead to weight gain and horrible health.  It’s a wrong paradigm that’s made a lot of people a lot of money.  The Scientific Evidence against Grains and Sugars is overwhelming, and concrete.  Take your health into your own hands.  Ditch the grains and sugars, and eat Real Whole Foods.  Practice your Mantra.  You can be a whole different person by January 2014, or you can be the exact same.  It’s up to you.