Chin up buttercup, RISE!

It’s never over…(sigh)

Just when I think I’ve got this, something unplanned comes along.

I don’t work out for 2 days which then turns into 2 more days.

I have one Parmesan bread bite, then I go back for just one more bite.

I might as well have one piece of pizza….and just one more.

Before I know it, I’ve had 2 pieces of pizza.🍕

It’s a vicious cycle & it can be so discouraging.

Those relentless voices start whispering and then screaming…’might as well give up,’ ‘it’s the weekend.’ ‘Might as well just start Monday.’ ‘It’s ok, just accept it.’ Blah, blah, blah!!! They’re LIES. I can’t buy into them.

I can’t keep beating myself up. I can’t change what I did yesterday, it’s gone. That fall can remind me, but I can’t allow it to define me.

We all have moments of weakness.

Sometimes our moments of weakness turn into days, weeks, and years of weakness.

It’s not the end of the world, y’all.

We all make mistakes and get off track. It’s inevitable. It’s life.

The mistake does not determine the type of person that I am or the quality of my character. What defines us is how well we RISE after we fall.

Chin up buttercup, turn that frown upside down & move forward. Today is a new day, make good use of it. #RISE

Day 2/21 Days of #movement and #ketones

It’s not getting easier, I’m getting #BETTER 💪🏻 Day 2/21 days of #movement and #ketones Mission: strength and confidence.

https://youtu.be/e_eEyqNgl4sClick HERE

A healthy dose of vitamin “sunshine” may be JUST what you need:  body & soul.

A healthy dose of vitamin “sunshine” may be JUST what you need:  body & soul.

8 months ago, I was running an average of 8 miles a week training for a half marathon and following a clean eating diet. For 2 years prior, I had successfully managed to lose 35# by working out 30 minutes a day and following a portion control and clean eating diet.  Mind ya, I was NOT perfect…but consistency and perseverance got me to my goal weight.  I felt great – strong and confident. I started running and enjoyed the comradery of the running community. I fell in love with the run and even completed my first ½ marathon.  Last year, I decided to go for the ½ once again.  I started training and continued with the plan that I had followed the year before.  Only, this time…something was significantly different.  I was struggling.  My runs were much slower, I couldn’t breathe, and my knees were hurting, I was gaining weight, I was emotional, not sleeping well, and I was in a chronic state of soreness to the point of deep pain.  I didn’t understand…I wasn’t doing anything different from what I had done the year before.  My nutrition was the same and the training was the same.  I struggled through the race in December and finished with a disappointing time more than 40 minutes slower than the previous year.

After the race, I took some time to recover by doing some low impact walking and Yoga workouts, but continued to follow the nutrition plan that I had been following for the past 2 years.  I was growing more and more discouraged with my weight gain, but attributed it to Holiday indulging.  In January, I went to GP for an annual wellness check.  A very low pressure check led to blood work that revealed something significant.  A Vitamin D deficiency!

What I’ve learned about adrenal fatigue, aging, hormones, vitamin deficiency over the last several months has been enlightening and has turned my health and fitness journey upside down.  I dismissed my symptoms as ‘normal’ aging ailments and failed to take them as serious as I should have.  It’s not “normal” to be in constant pain, to experience dizziness to the point of seeing stars when you stand up from a sitting position, and it’s not normal to gain #10 in 3 months with no significant changes in your diet…especially when you’re running several miles/week.  So, I’m sharing this information in hopes of stirring in any other woman the importance in getting yourself checked out if you are experiencing similar symptoms.

Vitamin D, also known as the sunshine vitamin, is produced by the body as a response to sun exposure; it can also be consumed in food or supplements.  Despite the name, vitamin D is considered a pro-hormone and not actually a vitamin. Vitamins are nutrients that cannot be created by the body and must be taken in through our diet. Vitamin D; however, can be synthesized by our body when sunlight hits our skin.

Sensible sun exposure on bare skin for 5-10 minutes 2-3 times per week allows most people to produce sufficient vitamin D, but vitamin D breaks down quite quickly, meaning that stores can run low, especially in winter. A substantial percentage of the population is vitamin D deficient.

Vitamin D is best known for its role in supporting bone health and strengthening the immune system and is essential for maintaining the mineral balance within the body and has a much wider role to play in our overall health.

1) Vitamin D is vital for bone health.  It plays a substantial role in the regulation of calcium and maintenance of phosphorus levels in the blood, which are extremely important for maintaining healthy bones. We need vitamin D to absorb calcium in the intestines and to reclaim calcium that would otherwise be excreted through the kidneys. Vitamin D deficiency manifests as osteomalacia (softening of the bones) or osteoporosis.  Osteomalacia results in poor bone density and muscular weakness. Osteoporosis is the most common bone disease among post-menopausal women and older men.

2) Reduced risk of diabetes. Vitamin D deficiency is suggested as one of the contributing factors in the development of blood sugar imbalances. Inadequate vitamin D, may affect the release of insulin, reduce insulin-producing cell function and impair glucose metabolism in the body. Healthy insulin release is essential for the regulation of blood sugar levels in the body.

3) Regulating cell growth and for cell-to-cell communication. Some studies suggest that calcitriol (the hormonally active form of vitamin D) can reduce cancer progression by slowing the growth and development of new blood vessels in cancerous tissue, increasing cancer cell death, and reducing cell proliferation and metastases. Vitamin D influences more than 200 human genes, which could be impaired when we do not have enough vitamin D. Vitamin D deficiency may contribute to the development of certain cancers, especially breast, prostate, and colon cancer.

4) Regulating depressed mood.  Increasingly research is finding a possible link between vitamin D and its effect on neurotransmitters such as serotonin, which has a large influence on our mood, sleep, stress and overall well-being. Increased vitamin D levels can be effective in helping to manage symptoms of depression, and there is also a suggested link between reduced sunlight exposure during winter and the development of the ‘winter blues’ or Seasonal Affective Disorder (SAD).

Symptoms of vitamin D deficiency may include:

  • getting sick often
  • fatigue
  • painful bones and back
  • depressed mood
  • impaired wound healing
  • hair loss
  • muscle pain

If Vitamin D deficiency continues for long periods of time it can result in:

  • obesity
  • diabetes
  • hypertension
  • depression
  • fibromyalgia
  • chronic fatigue syndrome
  • osteoporosis
  • neurodegenerative diseases, such as Alzheimer’s disease

Our environment and lifestyle choices can affect your body’s ability to produce vitamin D.  The majority of vitamin D is produced from exposure to adequate sunlight.  People who avoid the sun by covering their skin, have a dark skin tone, or have limited sun exposure in winter months, can be at greater risk of deficiency. The use of sunscreen reduce the body’s ability to absorb the ultraviolet radiation B (UVB) rays from the sun needed to produce vitamin D.  A sunscreen with sun protection factor (SPF) 30 can reduce the body’s ability to synthesize the vitamin by 95 percent. To start vitamin D production, the skin has to be directly exposed to sunlight, not covered by clothing. Although vitamin D supplements can be taken, it is best to obtain any vitamin or mineral through natural sources wherever possible.

Increasing outdoor activities and exposing your skin to unprotected sunlight are helpful ways to ensure you are getting enough vitamin D. It is important, especially during summer, to be very careful when exposing our skin to the sun and for only short periods to avoid sunburn. Before 10 AM and after 4 PM are safer, when UV conditions are lower. Supplementing your diet with vitamin D can also be a convenient and easy way to ensure you are consistently getting the required daily dose of vitamin D, especially during the winter months.

Since being diagnosed, I have been put on a heavy dose of prescribed Vitamin D supplementation.  I continue to follow up with my GP for blood work to include liver function, blood pressure checks, etc.  I’m beginning to feel better.  My sleep has improved, my moods have improved, and I’m no longer in constant pain, and I’m no longer seeing stars when I stand up.  I continue to explore a nutrition and exercise program that compliments hormonal issues that I face as a premenopausal woman at 47.

The take away is…you know your body better than anyone else.  You know when something is not right.  Stop second guessing yourself and get yourself checked out.  Be your own best advocate and be proactive.  Feel better, look better, be BETTER.

xo~ Monette

Happy Trails!

Into the forest I go to lose my mind and find my soul. ~ Author Unknown

Trail running is such a great activity you can do for your body and even more – your mind. It challenges you, and changes you.

I started trail running at Sam Houston State Park with a group of peeps a year ago. We typically run what is called the Blue Trail, which is about 3.5 miles. The trails are hilly and VERY stumpy. The terrain is rough. I tripped on a stump only 100 yards into my first run. I learned quickly that trail running is NOT road running. I’ll share some TIPS before you hit the trails in a separate blog. But, first…I wanted to share with you…

10 Reasons Why You Should Start Running Trails

1. To be one with nature – you’ll make friends with the animals, flowers and trees you encounter along the trail. Watching all of animals wake up and the sun rise along the trails is a blessing. 🦌

2. You’ll never get bored – there are no straight lines on the trails and you never know what the next curve will bring you. There are hills, downhills, down trees, water puddles, waterways, branches – the trails are always changing. If you ran the same trail all year round, the scenery would change often with the weather and seasons.

3. Escape the concrete jungle – we spend most of our waking hours in the city – working, going to school, running errands, taking care of business…a change of scenery is therapeutic.

4. It’s still, quiet, and peaceful – there is no road noise, horns blowing and you don’t have to dodge traffic or people (except the occasional bike rider). The noises of the city are replaced with birds chirping, leaves rustling, water flowing. Your mind gets quiet and relaxed. There is peace.

5. It challenges you – you’ll want to push yourself. You might start by walking the hills then before you know it, you’ll be running more of the hills than you walk. You may have to jump over puddles or holes and climb over or under limbs. The trails require you to be agile, providing you with a great full body workout.

6. It’s easier on your body – trail running is easier on my knees and joints than running on pavement. The terrain is softer. The changing terrain of the trails strengthens muscles that support your legs and feet.

7. Breath fresh air – and hot & humid most months in Louisiana (LOL). Tired of inhaling the fumes courtesy of industry of the city? Go for a run in the woods! Running on a treadmill can’t give you fresh air of the woods.

8. It’s a slower run – trail running is more about the experience than the speed of the run.

9. You’ll get dirty, but you won’t mind – it’s inevitable with changing weather conditions and seasons. You may get wet and muddy, but it’s sure to be fun.

10. Spending time in nature will makes you happier and calms you down – it’ll boost your creativity and help you to focus on the now by clearing your thoughts – escaping your head.

So what are you waiting for? Grab your trail shoes and head to the woods. Pack some water and bug spray. If you get out there stressed, you’ll leave feeling so much better. The trails are healing!

What do you like doing to stay active? Are you a runner? Would you like to try trail running?

Let me know in the comments below.

If you’re local and care to join us for a trail run – please join us; message me for more details.

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30-Day Miracle Morning Challenge

I’m often asked how I find the time to get my daily workouts done, participate in Bible studies, help others get started on their heath & fitness journeys all in a day. I attribute much of it to ‘The Miracle Morning’ and the amazing life changing routines that have changed my life.

Discover how waking up early and practicing 6 life S.A.V.E.R. activities first thing in the morning can  help you build mindfulness and set yourself up for a successful day.

This challenge is based on the principles taught by author, Hal Elrod in his bestselling book, The Miracle Morning. 🌅

JOIN me for this 30-day challenge and transform your life starting October 2nd!  Comment below or click on the link below to get started.

https://www.facebook.com/events/159674801278493/?ti=icl<&lt;
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