Tuesday, November 27, 2012

December & Forming A Healthy Lifestyle

So...Last night I had a horrible time falling asleep...I tried but I tossed and turned. Something was on my mind. Too many negative thoughts. My self esteem and self image kinda sucks. But its a work in progress. So I know I have to give this 10000000%. I am taking the month of December to PUSH MYSELF. I WILL make a routine of working out and eating right. With no excuses. I WILL change my mindset and my lifestyle.

For far too long, I have looked in the mirror and been disgusted with who I saw looking back at me. I don't like the thoughts that float through my mind. I hate going out with my friends. A voice always runs its mouth in the back of my mind as I get dressed. 

"You look disgusting."

"I don't even know why you try to get dressed up and look cute." 

"That big saggy belly is NOT ATTRACTIVE and its not like you can hide it!"

"Everyone thinks your friends look good. But you are just the fat girl that tags along." 

"You might as well stay home. Nothing looks good on you." 

I usually end up crying at least once or twice.  I try to tune it out, but I fail every time.  My mind just won't allow it. And I am so so sick of this. Knowing what I have to do, I tell myself today is the day that I make this healthy lifestyle a habit. Today is the day that I stop making excuses. Unfortunately, I haven't made it a habit yet and that is because I am an impatient person. I want results and I want them now. Not the best way to be but hey, its me.
 I wish I could drop all the weight and get fit like yesterday. But I also know it takes time. It took time to go on, and it will take time to work off. But with the way that I have been living, it will never come off. I will do great for a few days or even a week. Then I fall off track and I get depressed. It repeats over and over again. Food is my main problem. I'll be real with you, whoever is reading this. I am gonna be completely honest. Maybe you are like me, in the same boat. I work full time, I have a two year old, and I am a single parent with no help whatsoever from my daughter's father. I just got my own place a month ago and still trying to figure out a budget and figure out life on my own. I get about $100 in food stamps. I am trying to figure out how to balance everything out from rent/utilities, phone, internet, child care, and hopefully soon I will have a car so then insurance and gas. I know everything will work itself out. But right now, my finances are a definite problem. The things that are best to eat, are more expensive than the processed junk that is super cheap. So what do you do? People say that you need to make an investment in yourself and in your health. And I completely agree. But what do you do when you LITERALLY don't have the money? I go to a couple food pantries in my area for some extra help, but its not like you can hand pick what you get there. I get what they give me and I definitely am not gonna complain. I just try to make the best choices I can and do what I can.

But during my tossing and turning last night, I made a decision. And I know its not gonna be easy. I will take the month of December to seriously focus on my health and fitness. A pre-challenge you could say. Apparently, it take 21 days to form a habit. I am gonna to take 31 days. 31 days to prep for my New Years Resolution. I will reach my fitness goals by my 23rd Birthday. (which is November 8th)  70 lbs. 31 days to change my mindset, my way of thinking and the way I see myself.

December will be the month I make to-do lists and schedule my day out to make the most of it.  I became a Beachbody Coach because I wanted to help others reach their goals and have the body they have always wanted. Reach the level of health they want. Live the life they want.  But how can I do it if I am not moving forward with it myself? 

2013 will be MY year. Nothing will hold me back this time. But I am (re)starting now... I want to be happy with myself, with my body and my life and I want my daughter to be proud of me too. I can not and will not let her down. 

It took everything in me to decide to post this picture. As you see, I am not smiling. I am very unhappy with this picture. Its not pretty but its me Only one way to fix that though. I have goofed off and wasted too much time. I could have been where I want to be by now. I started this journey back in March or April.  I know I can do this, but up until now, I've waited for the right conditions. "I have to have my own place so I can control the food coming in and I can workout without having to worry about a bunch of people interrupting or intruding."

Well the conditions (technically) are perfect. All of my previous excuses are not valid anymore. Not excuse will be valid. 


Turbo Jam-Learn and Burn & Turbo Sculpt

And I had a partner:)

Arianna did some Turbo Sculpting too! I love her!

Saturday, November 17, 2012

So... Let's Talk About Sports and Exercise Massage.

In case you didn't guess from the title of this blog, I am a Licensed Massage Therapist. I specialized in Sports and Exercise Massage. When I chose that specialization, to be honest, I was thinking about all the lovely buff athletes I could massage. *shrugs* I mean, that wasn't the only thing I was thinking about but it was definitely a benefit of it. But then I realized that I wanted to go more into the health and fitness aspect of it. I am on a fitness journey so with me adding exercise to my lifestyle, this would be perfect. So when I made this blog, along with fitness and nutrition tips and stuff about me and my Ari-Bug, I wanted to incorporate my Massage Therapy/Sports and Exercise Massage specialization. 

Sports and exercise masssage has physical and psychological benefits. Massage can prevent injuries and also help relieve pain and help heal injuries. It can relieve muscle soreness that is associated with athletic competition and exercise. Anxiety before or after an event can also be reduced! I mean massages are pretty freaking relaxing!

As far as injury prevention is concerned, massage can stretch your muscles along the fibers of your muscles and also cross-fiber, which releases tension. It can break down scar tissue as well. Scar tissue can cause inflexible tissues and then you are more likely to become injured. By lossening up these hypertonic or tight mucsles, you can increase blood flow to the area and then the blood with be better absorbed and used.

Ok, so think back to your last intense workout. You absolutely KILLED that workout! At first, you feel pretty good, but after a day or two, you can barely think about moving without being sore. This is Delayed Onset Muscle Soreness, or DOMS. During your killer workout, muscle tension built up in your soft tissues, along with small muscle tears and maybe some minor injuries. That's what is making you so sore. Well guess what, massage can reduce DOMS by about 30% by increasing circulation and blood flow to the areas affects. And if its possible for you to receive a massage after your workout or athletic event, you will reduce the overall effects of DOMS. WINNING!

Now for what everyone pretty much knows about massage. ITS VERY RELAXING AND SOOTHING. It releases endorphins that help relieve pain and soreness. Massage stimulates the mechanoreceptors that can sense touch, warmth and pressure. This results in even deeper relaxation and reduced anxiety. Now if you are about to participate in a sport, competition or exercise, the slow relaxing massage may not be the best way to go. You can pump yourself up and invigorate your muscles by receiving a pre-event massage, which is done with faster, shorter motions.

I've been privileged with the opportunity to do post-event massage at the Marine Corps Marathon 2011. I met many people from all over the country. For some, it was their first marathon. For some, it was one of many. One person had a tattoo of a four leaf clover, with 26.2 below it. 

The purpose of a massage after a major event is to aid the athlete to recover from the activity. This is achieved by reducing post-exercise soreness, re-establishing full range of motion and enhancing blood flow to tight muscles. 
The length of recovery time from strenuous competition can be dramatically reduced with a good post-event massage. Studies have found that correctly applied massage in the first two hours after activity can be critical for reducing the effect of delayed onset muscle soreness.

I have read a little about foam rollers and based on what I have heard from those that do use them, they are great. Especially if you don't have a massage therapist, or if it is just not gonna work with your schedule to make an appointment with one. Apparently pressure is placed on specific surfaces of the body. Use the roller to apply pressure to sensitive areas in muscles-which could be a knot, trigger point, or just an area of increased muscle density.  You are supposed to use the roller to search for these tender areas and to roll these areas to decrease density and over-activity of the muscle. You may find these places easily, and you may need to re-position the roller (parallel, perpendicular, or at a 45 degree angle. It just depends on the muscle. In time, you will master working out the knots with it, but it never hurts to just go ahead and book a massage. My hands can probably find and work knots and trigger points out  better than the foam roller. But the foam roller could definitely be used in between visits or before or after every massage.  Your choice.
Anyways, I need to get some house work and a work out done while my little one is asleep.

Do you receive massages regularly? Do you use a foam roller? What are your opinions of either or both? Someone please tell me more about this foam rolling! 

Have a great day!

Friday, November 16, 2012

Evil Tasty Pies!

So I am at work this morning, minding my own business, when my coworker tells me that she has tried some Holiday Custard Pie that McDonalds has now and has officially fallen in love and I must try it. I have been straying far far away from fast food so I didn't know much about this. The other lady that works with us had mentioned something about it before and the woman (who now loves it) was like "EWWWWWW I hate custard! That is DISGUSTING!!!" Anyways, apparently the woman's sister-in-law practically shoved it in her mouth last night and she thought it was amazing. So before I know it, my boss has gone to McDonalds (he goes there practically everyday for breakfast anyway) and has come back with a couple of the pies. She tells me she told him to get one for me to try.

Darn her and this evil delicious pie!!! Its like she knows my weaknesses! She must be a mind reader because anything sweet and/or with sprinkles, I AM IN THERE!!! I had been doing really good with staying away from all my favorite sugary sweet treats, especially considering how stressed out I have been recently. So I open up the box and this amazing aroma hits my nose, and I am immediately drooling! She got one for me to try so I couldn't tell her no, right? Am I right? 

Probably not. I could have said "No, thank you" but if anybody has even just smelled this thing, you might understand how I felt. And when I bit into it... There were angels singing and rainbows and fireworks, children laughing, world peace, and no hungry children or homeless people in the world. AIDS, cancers, and all other horrible diseases and ailments had cures. All in this moment! I was even doing a little happy dance. I mean it was that serious! I loved it. But since I don't ever go to McDonalds, I won't have any problems staying away from these miraculous little devils. Although it was so good, I also know its terrible as far as nutrition is concerned. So I had a treat this week. If she brings anymore to work with her, I will have to politely decline. It will be hard. VERY HARD! It will take every bit of will power and strength I have if it is right in front of me. But I will say no..... I think hahaha.

Tonight for dinner was: Garlic pepper chicken, wild rice, and carrots. And its Mini Me approved!

Is there a food/snack/treat that you can't seem to resist? And in situations like mine today, if someone buys it for you, how do you handle it?

Now, I am going to pop in some Turbo Jam and work this thing off! Nighty Night!