…Self-Care is an act of love…Read More
You are worthy in every stage of your life.
You don't achieve your dreams and THEN become worthy of recognition or celebration.
It is there all along for the taking.
You are worthy when you dream.
You are worthy when you plan.
You are worthy when you start.
You are still worthy when you fail.
You are just as worthy when you fail as when you succeed.
You are worthy every step of the way toward the makings of your dreams.
Toward the birthing of your vision.
You are worthy when it rains. You are worthy when there is a drought.
You are worthy when someone fills your head with doubt.
You are worthy when you go left.
You are worthy when you go right.
You are worthy when you act out of character
For it is in those moments you can decipher the dark from the light.
You are worthy when you don't feel like it.
You are worthy when you take a break.
You are worthy when life feels like ongoing heartache.
You are worthy when you get back up.
You are worthy when you are feeling down.
You are worthy worthy worthy.
Think it. Feel it. Breathe it. LIVE IT. Believe it.
Now go and paint the town. 💜
"Don't tell me the sky's the limit when there are footprints on the moon." (full moon vibes tonight)
Hi There My Food Lovers!
I wanted to send you and your families some love and light. I went to write the date today and realized it is March. February flew past! How was your month?
My February was great. Why you ask? Because I learned so much! I got to learn about other people, from other people, study other cultures, try new foods and share food and cooking with others; and write! I've been writing more personally and professionally. Work and school have been in complete alignment with the other and I've been listening to my Soul Cries. February is a month of Superbowl parties, Valentine Love and Black History. Since the first two areas are not my forte, I chose to pick a sport and practice full blown self care and love. The kind of love you give to yourself without telling others or advertising...or asking for permission to do that which sets your soul on fire! I also concluded there isn't a sport I don't like, so it was hard to choose one. I ended up focusing on athletes and their stories. I love a good story and learning what makes a person who they are.
All of February has been filled with intentions and focus. Setting a foundation (and plates) for the upcoming months. Every month I challenge mySelf to something. This month it will be to have a Meaningful March. In listening carefully to my Soul Cries, I have a decided that everything I do or say be of importance and align with my purpose and my vision...and to remain quiet when it is not! (This is the key to intentional living: listening then doing) You see it is in the silence that we can hear everything. Answers unfold. Words speak. Details are revealed. People's behaviors and silent thought about you come to the light. Many things happen in silence, and even greater things come to pass when we take the time to listen and follow through with what is shown to us. Today I invite you to join me in this challenge.
Choose a goal, or a piece of your vision and position yourself to be in full alignment with it. Dare to dream and create! Dare to go above and beyond what is asked of you. Dare to be courageous and unapologetic in the pursuit of your passions! Share your talents. Create a sacred space. Write that book. Encourage someone who's been on your heart. Practice listening. Face reality even when it hurts and follow through with what is being whispered to you and through you. I challenge you to make everyday meaningful to you. My prayer is that as the days go on and you walk with purpose that you feel and bask in the power and glow of your natural light.
I look forward to hearing your results and thoughts! Feel free to find me on Instagram/Facebook as we embark on these journeys together. I'll be posting as the spirit moves me :)
The Smitten Chef
Welcome back ladies- thank you for joining me again. We are on part two of the discussion about “Rich-Girl”Fitness. Part one can be found by clicking here…outside of that information, let us dive right in!
We have already declared:
- Having a body and wanting to be healthy.
- Lacking motivation half the time to get up in the morning.
- Not having any money, or any time.
Today’s focus will be on “workouts that can be done outside of a gym when one can’t afford a membership.”
Can’t afford a membership/don’t want a membership. I have experienced both. The gym can be a scary place. (At least it is to me.) It took me years to get into a gym and I am currently not a member anywhere. Any who, I want to share my workout. It’s short, sweet and to the point. I have been doing the same routine for the past 10-15 years and aside from upping my repetitions/weights, or adding new exercises out of curiosity/studying fitness, these are my go-to moves.
- Walking: I love being outside! It’s a great place to be. I can’t say I have always sought out walking everyday, but do now. It soothes my soul and spirit. Nature greets me, the temperatures are nice and three laps around the neighborhood is equivalent to 30 minutes. During the winter months I peek my head outside, smell the air and jog in place…inside. Instead of 30 mins, I jog for 15 minutes. Then I open the door again, take a deep breath of the outside world, and feel I have walked outside. Problem solved. Feel free to switch up the outdoor activity to something you enjoy doing. Ride a bike, hula-hoop, kick a soccer ball, etc. I started with walking because I had health concerns and needed to get my body moving without added pressure.
- Indoor Workout:
- 25 Squats
- 25 PushUps
- 25 Calf Raises
- 25 Sit Ups/Crunches
- 25 Arm Curls using a vegetable can in each hand. I started off doing less than 25 in certain workouts, but 25 became my target number. I try to do walking and indoor workouts in the same day, but starting off wasn’t all that successful. So one day I would walk, the next day workout indoors. As long as I was getting 30+ minutes of exercise I was fine. The point was to start. The point for me is to always start, because somedays I do not wake up excited to workout…but I do. And so can you!
I hope this segment helped or gave you or someone you know some ideas. A word of caution is to consult with a physician if you can/feel you should. I am not one. Just a woman who has found some ways to assist in an area I love, so here I am. Let me know if you have and questions or concerns. Our finale, part three will cover a large portion of the quote which says, “Show me diets and workouts that I can manage when I’m working 13 hour days and living on a budget. Show me how to eat healthy when I have 5 minutes for lunch. Show me small things I can do to help my body.” We will stick with our theme of keeping it simple. Until next time, friends!
The Smitten Chef
I would like to address the following quote about “Rich-Girl Fitness.” I’m not sure who the original writer is, I just know it is not me and I found it on a friend’s Instagram page. First of all, I want to say thank you to whoever wrote it for sharing your thoughts. Secondly, I did not feel the author of the quote wrote this to bash anyone else. I felt they were looking for solutions from people who could relate. Rich-girl fitness looks great online, but it’s not realistic for most women. So I wanted to share my thoughts and assist where I can as a food and fitness lover who understands.
Just in case the photo does not show up on certain devices, the quote says:
“Honestly I’m so sick of seeing rich-girl fitness. Don’t show me pretty vegan smoothies in mason jars held by a girl with perfect makeup, a manicure, and a color-coordinated running outfit. Show me diets and workouts that I can manage when I’m working 13 hours days and living on a budget. Show me how to eat healthy when I have 5 minutes for lunch. Show me small things I can do to help my body. Show me workout plans that I can do outside of a gym when I can’t afford a membership. I don’t have time. I don’t have money. Half the time I don’t have the motivation to get up in the morning. But I have a body. I want to be healthy.”
I want to start from the end and work my way up to the top and break this quote into a few different blog posts, to stay on track. I can only speak for myself, but certain subjects intimidate me and I prefer reading things in sections to avoid brain overloads.
“But I have a body. I want to be healthy.” The greatest starting place is knowing what you want with anything. The question then becomes what does healthy mean to you? Is it losing a certain amount of weight? Is it gaining weight? Do you eat terribly everyday and are having a difficult time changing your eating habits but want to? Does healthy mean prevention of diseases? Consuming more fruits and vegetables in your diet? Do you have children and want to eat better as a family? I could go on with the list of reasons why a person wants to be healthy, but it is extremely personal and situational. When working with clients, I find the beginning place is figuring out what is trying to be accomplished, and then creating a plan for action. So give yourself a pack on the back for getting this far and dive deeper into what being healthy means to you!
“Half the time I don’t have the motivation to get up in the morning.” Again, a person’s reasons for lack of motivation vary, but the fact of the matter is we all need it. High doses, low doses. Midday shots of it. I support motivation as often as possible. I have yet to hear someone complain about “having too much motivation,” or “being encouraged too much.” When I was in need of deep motivation, I made it a point to figure out when I needed it the most (everyday) and noticed it was right before bed and definitely each morning. After that, I began looking for motivation everywhere. Quotes, people, nature, walking, blogs, books. EVERYWHERE it was available. It was all very helpful and once I noticed my spirits were down right before bed and upon waking up, I did 3 things:
- I wrote down an inspirational quote on a plain piece of paper and stuck it on my ceiling. No fancy designs- just the words on paper in large letters. The focus was seeing inspiration in the middle of an anxiety attack/nightmares or in the morning before the day got to me.
- I set my alarm, and changed the alarm name to a short quote. Wake up, see it…get to feeling better. (I have an iPad and the alarm itself can be found on the clock icon. There’s a tab titled label for each alarm and you can make it say whatever you choose.)
- I listened to soft instrumentals at night. From jazz music, to brain waves…I tried them all.
Hopefully this gets your brain jogging with quick and simple ways to incorporate bits of inspiration into each day.
“I don’t have time. I don’t have money.” Two very sensitive subjects. When it comes to time, in order to try new things or learn something new, one has to make time. There is no way around it. What I see happening often is people feeling the need to become an expert on whatever it is they are learning or looking to accomplish. Nope, all you need to do is be willing to take whatever time you have (or going to make) and try something in the general direction of your goal. For example, if your goal is to incorporate more fruit into your diet, start by making the decision to have one piece a day. Set an alarm as a reminder to have a piece or bring it with you to lunch. To save on money and the possibility of waste, buy one bag of fruit and have one piece everyday. There is no need to buy a variety of fruits the first week, or a blender because you “think” you might make smoothies, or read a nutrition book. I am not trying to be negative or come off as a jerk, I just notice the tendency to overcomplicate things. Especially new things and with food. Keep it simple. Buy some fruit, eat it. Repeat. The initial focus should be incorporating new habits into your life, without a complete shock to your system or budget.
Staying on subject and respecting the time concept of the quote, I will stop here. I hope these ideas are useful to you or somebody you know. The next blog will focus on workouts that can be done outside of a gym when one can’t afford a membership.
Until Next Time!
The Smitten Chef