Monday, October 14, 2013

Motivation Monday: Story

I know I've already made a Motivation Monday post for today, but this story is too inspiring not to share.

maickel melamed

The ordinary: Venezuelan Maickel Melamed, 38, finishes the Chicago Marathon in 16 hours and 48 minutes.

The extraordinary: Melamed is diagnosed with muscular dystrophy. 

This story is so inspiring because it shows you that disabilities are only disabilities if you let them serve as obstacles-- as roadblocks that keep you from reaching your full potential. But Melamed did not let his disorder dictate what he can or cannot do. He did not allow what he cannot control control him. Instead, HE was the one who decided what his limitations were, and HE was the one who was able to create his own reality. Melamed's will and persistence to complete the marathon shows us that we are all capable of accomplishing anything we set our minds to. His story tells us that whatever obstacle, or difficulty that we're facing, there is always a way around it. And if there isn't, then you break through that wall and prove that external forces do not determine who you are. YOU determine your own success. And only YOU can decide whether or not you can or cannot do something.

Thanks for reading. And I hope you were able to be as inspired by Melamed as I am.

Until next time,


Motivation Monday (Quote)

QUOTE: By Jordan Belfort

the only thing standing between you and your goal

Sunday, September 29, 2013

Recipe: Blueberry Oats Mug Cake

I've been hearing all about the hype around mug cakes for a while now, and finally decided to give it a shot. This is a quick and easy recipe that I found and modified. It is delicious, so if you're looking for something that satisfies your craving for sugar and a bit of carbs, definitely give this a shot.

mug cake

Serving: 1
Prep time: 3 minutes
Cook time: 1 minute

1/4 cup quick oats
1 egg
1 tsp stevia/brown sugar (to taste)
1 tbsp almond milk (or water)

1. Mix together all ingredients in a mug
2. Microwave for 1 minute. If more time needed, microwave in 30 second intervals
3. Top with blueberries

Nutrition Information*:
Calories: 190
Total Fat: 7.5g
      Saturated: 2.3g
Cholesterol: 210mg
Sodium: 76mg
Potassium: 0mg
Total Carbohydrates: 21.1g
      Dietary fiber: 2.4g
      Sugars: 4.7g
Protein: 10.1g
Vitamin A: 10.1%
Vitamin C: 1.3%
Calcium: 3.9%
Iron: 12.3%
* This information is contingent upon which ingredients you choose. The information here is based on using brown sugar instead of stevia, and water instead of almond milk.

I hope you enjoy!

Until next time,


Sunday, September 22, 2013

Recipe: Peanut Butter and Honey Cookies

Today, I'm going to share with you an easy peanut butter and honey cookies recipe that helps satisfy your craving, and at the same time, isn't packed with a million preservatives and calories that most cookies do. Depending on the ingredients you use, there are able 70-80 calories/cookie.

4 tbsp (1/2 cup) Peanut Butter (natural PB would make this recipe "healthier"; but I use a commercial brand)
4 tbsp (1/2 cup) Honey
1/2 egg
1/2 tsp Baking Soda
Opt: Raisins, walnuts, etc

1. Preheat oven to 350°F
2. Mix together PB and honey
3. Mix in egg and baking soda. You can mix in your optional ingredients at this step as well.
4. Bake for 10-12 minutes

FUN TIP: If you do not have any baking soda, you can use baking powder instead, but be sure to double the amount of baking soda that the recipe asks for. (Ex. 1/2 tsp BS = 1 tsp BP). Also, even though this works, it's always better to use baking soda instead.

Happy baking!

Until next time


PS I will post a picture of my PB and Honey Cookies the next time I make them. They got demolished pretty quick the last time I made them, so I need to be quicker with the camera!

Sunday, September 8, 2013

No Music Workout

working out without music

For the past few weeks, I have been lifting without music. Now, granted, I am still plugged in during my runs, but that's about it.

It's no secret that there have been studies that cite the benefits of listening to music during a workout, and I'm not here to challenge them. However, I am saying that based on my personal experience with this little experiment so far, I've found that I am able to workout with greater concentration and at a higher intensity than before. Perhaps this is all in my head. Much of life is psychological - it's all a mental game. But, I cannot deny the improvements that I have made, especially in terms of the increase in weights I am lifting.  (Yes, girls lift. And yes, I will make a post about this another time).

So, I am challenging you to give it a try. Put your music player away, and really try to make a connection between your mind and your body. Concentrate on each movement -- the contractions of your muscles, your breathing. Focus your mind solely on your body without the distraction of having music blaring in your ears. Some of you are going to scoff at this and say that music helps to push you, to motivate you, to get you to do that final rep. But we all know that fitness is about more than your body. It's not just about having a strong body. It's also about developing a strong mind. There is no way you would have the discipline to workout consistently, or to eat healthily without mental toughness. Impossible. So before you decide to mock this music-less experiment, give it a shot. Let your mind push you, motivate you, get you to do that final rep. Work on improving not only your physical and physiological health, but also your mental health. Be in control of your own mind, and stop letting external forces be the driving force behind your progress. And like I said, perhaps the success of this theory is dependent upon my own belief in this system. If that is so, it means that my mind is the driving force behind this increased concentration and intensity. And if that's true, what's stopping you?

Try it. Give it two weeks. What do you have to lose?

Until next time,